15 Rules For Fat Loss
By: Jayson Hunter RD, CSCS
www.mealplans-101.com1. Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories.

2. Consume whole foods that are high in fiber and low in sugar such as lean protein (lean beef, chicken, fish, and whey protein), fruits & vegetables (oranges, apples, strawberries, blueberries, broccoli, peppers, asparagus, carrots, nuts (almonds, cashews, & walnuts), and whole grains.

3. Eat low-glycemic carbohydrates such as vegetables, whole-wheat products and oatmeal instead of refined processed carbohydrates which usually come in a box or a bag.

4. Recommend consuming 25-35 grams of fiber per day. Since the average diet contains only 14 grams we could all use more fiber. Fiber will help satisfy hunger pangs as well as control insulin and blood sugar levels which tend to promote fat storage when they are elevated.

5. Eat some type of lean protein at each meal. Protein helps to satisfy hunger and provide the necessary building blocks to maintain lean body mass while losing body fat.

6. Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, Omega-3 fortified eggs or other Omega-3 products. Healthy fats are great antioxidants as well as help with brain function and many other essentials processes that take place in the body on a daily basis. Essential Fatty acids also help prevent certain diseases.

7. Recommend eating 5-10 servings of fruit and vegetables a day to meet your micronutrient needs. Vegetables also contain a good amount of fiber and help to control appetites and curb hunger.

8. Consume Green Tea or Water instead of calorie filled drinks such as soft drinks. Green Tea has many health benefits and should be drinking 1ml of non-caffeinated fluid for every calorie that you consume. This works out between (8-12) 8oz glasses of Green Tea or Water a day.

9. Balance your fat intake for the day. 1/3 should come from saturated fats, 1/3 from monounsaturated fats, and 1/3 from polyunsaturated fats.

10. If you want to start building habits then you need to follow a plan. Habits are formed by repetitively following a prescribed plan. Therefore map out your meals every day and follow them. If you follow your plan everyday for 2-3 weeks you will form habits that become part of your daily routine and you won’t even notice it. How do you think bad habits are formed? By repetitively doing something over and over again.

11. Include what I call “Superfoods” into your meal plan on a daily basis. These include but not entirely lean meat, salmon, low fat plain yogurt, tomatoes, spinach, mixed berries, whole oats, mixed nuts, olive oil, flax seeds(or flax meal), green tea, and various beans. These are just some of the “Superfoods” who should be incorporating into your daily meal plans.

12. Keep total fat intake under 30% for the day. This can be accomplished by not adding too many extra fats such as butter, sour cream, mayonnaise, etc. This doesn’t mean you have to completely eliminate these items, but do not eat them as a regular food item every day.

13. EXERCISE!! You can lose weight by just following a nutrition plan on its own but very few succeed at it and it takes much longer than when you eat properly as well as exercise. I am not talking about just getting on a treadmill for 30 minutes every other day. Though you can lose weight this way it is not the most efficient use of your time nor maximizing the ability to burn calories. The most effective way to lose fat is by strength training or some type of interval training utilizing strength training and cardiovascular exercises. A properly designed program can burn more overall calories in 20 minutes than 20 minutes on a treadmill. Also, the X factor in all this is that you will burn more calories per minute hours after you finished strength training because of the EPOC effect. Static exercise on a treadmill doesn’t produce this X factor.

14. Record what you eat and drink. You will be amazed at what you consume and not even realize you did it until you right it down and reflect back on the day. Keeping a food log is critical to your success because if modifications need to be made you need something to be able to evaluate and analyze. If changes aren’t happening like you had hoped the answer can usually be found in the food and or exercise journal.
15. Follow the 90% rule. If you can follow your plan 90% of the time then that is enough to have success with weight loss. If you find yourself breaking the rules more than 90% of the time then the chance of being successful with weight loss is not as likely. Your chances of failing increase significantly. Lose the all or nothing attitude and just take one day at a time. Reflect on your day before you go to bed at night and instead of getting down on yourself because you weren’t perfect just set goals to accomplish next day that would eliminate those errors.

About the Author:

Jayson Hunter, RD, CSCS, is a registered dietitian and fitness professional with more than 10 years of experience. He has worked with 1000’s of individuals in achieving their ideal body and has been published in numerous magazines. He is also co-creator of Meal Plans 101 nutrition software. For more information on how you can utilize Jayson’s expertise go to www.mealplans-101.com

Enjoy the practical fat loss nutrition information provided by Dr. Chris Mohr and his partner Jayson Hunter throughout the 4 part interview and article series!

Have a totally awesome day!

YOUR DREAM BODY AWAITS YOU…

Scott Tousignant, BHK, CFC

www.TheFitChic.com
www.UnstoppableFatLoss.com
www.TheFitBastard.com
Check Me Out On MySpace

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 Practical Fat Loss Nutrition Part 4 [12:02m]: Play Now | Play in Popup | Download

Dr. Chris Mohr, the creator of Meal Plans-101, wrapped up this fat loss nutrition information packed interview series with some outstanding advice to help you achieve your dream body through optimal nutrition.

In part 4 of our interview you will learn what a ‘Super Food’ is as well as some of the top ‘Super Foods’ that Chris recommends.

Chris shed some light on the issue of toxins and pesticides being used on our fruits and vegetables, and the problem with mercury and other toxins in our fish and other food supplies.

Chris wrapped up the interview with a topic that hits close to home with many women and that is sugar cravings. Chris provides some great alternatives when you absolutely must get some sugar in your body.

I hope that you enjoyed all 4 parts of the interview with Dr. Chris Mohr. I highly recommend that you take some time to visit his website www.MealPlans-101.com and learn more about how Chris can help you get your nutrition program straightened out, all without over complicating things.

Have yourself a totally amazing day and get out there and live the Unstoppable lifestyle that you deserve!

YOUR DREAM BODY AWAITS YOU…

Scott Tousignant, BHK, CFC

www.TheFitChic.com
www.UnstoppableFatLoss.com
www.TheFitBastard.com
Check Me Out On MySpace

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The Best Ways to Cheat
Christopher R. Mohr, PhD, RD
www.mealplans-101.com

Don’t get too excited, guys and women, I’m talking about cheating on your diet, not your significant other. After all, I’m a dietitian, not a private eye. The truth is that even if you’re committed to a healthy lifestyle (you know, you eat well, exercise regularly, rarely overindulge), temptation is still everywhere. If you’re not careful, one loving look from a juicy burger (with bacon, mayo and cheddar) across the room could be the end of you. An innocent night out for hot wings and beer may result in your being a “bad boy” (especially if somebody catches you in the act).

As a dietitian, I’m here to tell you it’s okay to cheat on rare occasion (ladies, you didn’t hear it here). But if you’re gonna’ give in to fat and carbohydrate overload, why not choose foods that can actually serve you? I call these the “best” of the “worst”—the top 10 foods you can eat and still like yourself in the morning.

Before launching into the list, let’s point out the obvious; some foods are better than others. Nutrient dense foods should comprise a majority of your diet. But I’m not saying you should live a life of deprivation either. Sometimes splurging on something “bad” is good. After you indulge, however, hop right back on the bandwagon.

The Top 10 Best of the Worst

Next time you’re glued to Monday Night Football, consider splurging on some of these foods—bad, but not so bad for you, they can’t be good too:

Food
Baked chips and guacamole

Why
Avocado (the green in guacamole) is a loaded with antioxidants, such as vitamin E and glutathione, which are both good for the heart and immune system and lutein, which is important for the eyes. Avocado is also a great source of heart healthy fats, to keep those lipids under wrap.

Food
Mixed nuts

Why
Squirrels aren’t stupid; nuts are excellent sources of B-vitamins, which are important in maintaining energy levels. They’re also great sources of vitamin E and low in saturated fat, making your heart happy.

Food
Pizza

Why
Opt for meat-free; pepperoni and sausage offer little in the nutrient department. Instead add a veggie topping or order it plain. The tomato sauce in pizza offers a hefty dose of lycopene, an important nutrient for prostate health. The added vegetables will add beta-carotene and vitamin C, among others, to fight free radicals, which promote aging.

Food
Hamburger

Why
You’re out with the guys and they insist on stopping at the local BBQ joint. While this might sound appealing, give the plain hamburger a try. Have it without mayonnaise or butter. Taste the burger for a change. It won’t kill you. Literally! This will keep the fat lower, and provide just as many muscle building nutrients like protein and iron.

Food
Sweet potato fries

Why
If you insist on fries, give the sweet potato fries a chance. Rather than solely adding fat to your diet, like normal fries, the orange shoe strings will at least provide a good dose of beta-carotene.

Food
Dark beer

Why
Forget about “tastes great” and “less filling.” Preliminary studies show dark beer may offer more “free radical fighting” flavonoids than light beer, which may help fight blood clots. But if you need to be rolled out of the bar or peeled off the “porcelain king” you’ve negated any benefit. Drink in moderation, dude.

Food
Dark chocolate covered strawberries

Why
Dark chocolate is high in a compound called phenols, that may help prevent “bad cholesterol” from forming plaque in your arteries. (Hey, it’s never too early or too late to protect your heart). Add the benefit of strawberries, a great source of vitamins C and A, and dessert never sounded so good. Let’s not leave out that most women find these foods romantic, so your heart may not be the only thing that benefits.

Food
Snickers Almond Bar

Why
Quiz: It’s the middle of the day; you’re starving at your desk and can’t concentrate. What do you do? Reach for a Snickers Almond Bar; the almonds provide some heart healthy fats and are high in B-vitamins. This version is lower in total fat and saturated fat than the “regular” Snickers too. And even if you think you’re king, don’t go for King Size. That’s a surefire way to find yourself the court jester.

Food
Berry pie

Why
Unfortunately carrot cake doesn’t count as a vegetable, so instead order berry pie for dessert. Berries have some of the highest antioxidant levels of any fruit or vegetable and have even been shown to contain compounds that help prevent Alzheimers; the darker the berry, the higher dose of nutrients, so blueberry or blackberry pie would be great options. Skip the a la mode and leave some crust behind; they’re loaded with saturated fat.

Food
Shortening

Why
You’re alone on a Friday night; you’re wife does all the cooking and she’s out of town. Shortening is great if you want something quick and easy; spoon it right out of the container and you’ll go immediately to saturated and trans-fat heaven, where your arteries are so clogged, Draino wouldn’t do the trick. Alright, I got carried away. Please don’t eat shortening by the spoonful as it lacks anything that could be construed as healthy.
The Worst of the Best

If these formerly questionable foods can be good for you, can “good foods” be not so healthy? You bet. Three, in particular, will pack weight on faster than prey fattens a bear preparing to hibernate. Avoid, if you can:

Salad, which by itself is great. But loaded with bacon bits, cheese, butter soaked croutons and creamy dressing? Deadly. Instead, load it up with fresh veggies and lowfat dressing and go crazy.

Rice cakes. Once a dieters dream, rice cakes have gone the way of the eight-track, since they offer zero nutrients and will blow your blood sugar through the roof. Besides they taste like cardboard and who wants to eat that?

Low-carb hot wings (yes, I have seen these advertised). Guess what? Wings never had carbs, they’re a saturated fat nightmare. They’re also loaded with calories, so skip ‘em. Chew on your wife instead.

Well, there you have it. The best of the worst, and the worst of the best. Follow these guidelines and nobody can ever call you a cheater again.
About the Author:

Dr. Chris Mohr RD, PhD is a health nutrition consultant to a number of media outlets and corporations including Discovery Health Channel, Clif Bar, Waterfront Media, and Fit Fuel. He has authored and co-authored several textbooks and textbook chapters, including consulting with LL Cool J on “LL Cool J’s Platinum Workout” (Rodale Press, 2006). He is also co-creator of Meal Plans 101 nutrition software. For more information on how you can utilize Chris’s expertise go to www.mealplans-101.com

Well if you are going to cheat on your fat loss nutrition program, I’m sure that you will make a more educated choice now.

Are ya feelin Unstoppable today?

YOUR DREAM BODY AWAITS YOU…

Scott Tousignant, BHK, CFC

www.TheFitChic.com
www.UnstoppableFatLoss.com
www.TheFitBastard.com
Check Me Out On MySpace

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 Practical Fat Loss Nutrition Part 3 [8:32m]: Play Now | Play in Popup | Download

Welcome back to Part 3 of the fat loss nutrition information packed interview with Dr. Chris Mohr, the creator of Meal Plans-101.

In this audio you will learn the significant importance of recording and tracking what you eat. Dr. Chris Mohr offers some very convincing arguements as to why you must begin to apply this simple and highly effective strategy.

Chris also took the time to go into a bit of detail about how Meal Plans-101 really makes it easy for us to know what we should be eating, how much of it we should consume, and it records it all for us.

Enjoy this top notch nutrition information

YOUR DREAM BODY AWAITS YOU…

Scott Tousignant, BHK, CFC

www.TheFitChic.com
www.UnstoppableFatLoss.com
www.TheFitBastard.com
Check Me Out On MySpace

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Insulin and HFCS
Christopher R. Mohr, PhD, RD
www.mealplans-101.com

Unruly insulin levels can royally screw up your physique. Specific foods affect insulin levels. However, what may be more important is knowing what specific ingredients in foods mess with insulin. You can lift all day until you are blue in the head, but eating specific foods and food ingredients could be holding you back from resembling the chiseled Statue of David.

First a Little Background

Insulin is THE most anabolic hormone in the body. Insulin’s anabolic properties make it rather important when thinking about packing on muscle. However, too much insulin could cause you to resemble Professor Klump from The Nutty Professor. Here’s how it works.

Insulin secretion occurs via the ?-cells in the pancreas with the consumption and digestion of food; particularly in response to carbohydrate-rich foods. Over stimulation of the ?-cells, characterized by diets consistently high in simple sugars (e.g., a “soda and Twinkie” type diet) may lead to insulin resistance overtime (probably because that kind of diet is usually accompanied by weight gain). Basically, when you consume high sugar foods, blood glucose is chronically elevated and insulin is continually released to control blood glucose levels (not allowing them to go too high).

Chronically elevated insulin levels decreases the bodies ability to burn fat, increases triglycerides, decreases HDL levels (the good cholesterol) and causes excessive peroxidation (the stuff we pay lots of money to avoid by buying eating lots of fruits and vegetables and antioxidant supplements)!

Therefore, dietary control and exercise are imperative since both help regulate glucose. In addition to the umbrella classification of high sugar foods, there are two specific ingredients that need to be considered: fructose and more specifically high fructose corn syrup (HFCS). Both are found in a wide variety of foods, many of which may surprise you.

Fructose and insulin

Here’s the scoop. Fructose is a monosaccharide (one sugar) that is often referred to as “fruit sugar” because it is the primary carbohydrate in most fruits. Fructose is also the primary sugar in honey and makes up half the carbohydrate in sucrose (table sugar). The interesting thing about fructose is that it does not stimulate insulin secretion and does not require insulin to be transported into cells, like other carbohydrates.

After all the talk about the importance of controlling insulin levels, it appears as though a lack of insulin secretion from fructose consumption may be a good thing. However, insulin also controls the fate of another hormone, leptin, so as you’ll see, its release is necessary.

Leptin tells your body to stop eating when it’s full. Essentially, leptin signals the brain to stop sending hunger signals because the “tank is full.” Since fructose doesn’t stimulate insulin, there will be no subsequent increase in leptin levels, and no feeling of satiety (i.e., you’ll keep eating and eating).

Is fructose making YOU fat?

Fructose requires a different pathway for metabolism than other carbohydrates because it basically skips glycolysis (normal carbohydrate metabolism). Because of this, fructose serves as an unregulated source of something called acetyl-CoA, the starting material for fatty-acid synthesis. This, coupled with unstimulated leptin levels is setting you up for a big, fat disaster! It’s like opening the flood gates of fat deposition.

Don’t over interpret this; fructose should not be eliminated from the diet. This is more of a “heads up” since most readers of this site share similar health and fitness goals. Remember that fructose is the primary sugar found in fruits. Fruits provide a whole slew of nutrients that can’t otherwise be obtained from the diet so don’t toss them in the trash too fast. A little fructose, like that found in fruit, is OK. It’s when high levels of fructose are consumed, which is common these days because of the inclusion of sucrose and, even more so, HFCS into virtually all commercial foods.

High Fructose Corn Syrup

HFCS was brought to the market in the 1970’s by food companies looking to save money during production and, therefore, make more money from the consumer. HFCS hides itself in a variety of common foods such as ketchup, seasonings, barbeque sauce, soda, juices, cereals, pasta sauce, fruit-flavored yogurt and even some meal replacements powders, to name but a few. HFCS is popular among food companies because it is much sweeter than any natural sugar available, much cheaper, and easy to transport because it is a liquid.

While it may seem that this is just my over zealous mind taking things to extreme, read on; there are several animal studies to support my theories that body weight and adiposity both increase while consuming a high fructose diet (9,10,11). The data on humans is a bit more difficult to come across, but there are a few studies. For example, one study demonstrated that individuals consuming 28% of total energy from sucrose (remember, ½ the carbohydrate in sucrose is fructose) vs. artificial sweetener had a higher energy intake, body weight, and fat mass after a short 10-weeks (12).

This doesn’t sound like rocket science; greater energy intake equals greater weight gain. There were some interesting findings though. There was an increase of a little more than 400 kcals in the sucrose group, which should result in an approximate weight gain of 3.1 kg if all other factors are held constant. However, there was only about half that weight gain in this group. Therefore, the authors estimate that 48% of the excess energy intake from sucrose was used for other energy demanding body processes, such as lipogenesis (the creation of fat).

In addition, even though all subjects were told they were being given artificially sweetened products, most of those in the sucrose group guessed the true content of their beverages. Even though subjects knew they were consuming more calories from drinks, they didn’t compensate by eating less calories from other foods. Again, the authors suggest this could be a mechanism due to lack of control over eating behavior (remember the lack of insulin secretion and subsequent leptin production from fructose consumption talked about earlier).

Similarly another study demonstrated those consuming HFCS sweetened soda vs. artificially sweetened soda did not reduce participants total energy intake to compensate for the extra energy consumed as HFCS. These data, like above, suggest that the consumption of HFCS (from soda in this case) does not provide the body with a sense of fullness causing an increase in excess energy, hence, weight gain. I will say it again; fructose does not stimulate insulin or leptin, causing an increase in total energy intake because the “shut off switch (leptin)” is not registering that there is food in the body.

To make matters even worse, fructose consumption is even tied specifically to insulin resistance in rodents (suggesting it may have the same affect on humans too)(13,14) and increased triglyceride secretion (15).

So what does this all mean?

Let me sum up this whole article in one sentence: avoid HFCS like the plague! Go through your entire refrigerator, freezer and cabinets and read the ingredient labels with the same attention to detail you would use when going on a first date. If HFCS is high up on the list of ingredients (meaning there is a relatively large amount in the particular food) toss it in the garbage. Soda is one of the biggest culprits. It’s a great deal for the soda companies (e.g., use less of an even cheaper sugar for a sweeter product), but a heck of a deal for your body (e.g., get fat). Now of course HFCS alone cannot make you fat; for example soda made with “natural sugar” is still soda. However, coupled with an increased caloric intake (eating too much) and decrease energy output (not being active enough), you’re setting yourself up for a recipe for unhealthy disaster.

The easiest trick to avoid this (and many other “useless” ingredients) is to primarily shop around the perimeter of the store. Think about it: produce is on one side, seafood, red meat, poultry on another, and dairy products, eggs, bread on the third. HFCS infests commercially available products; the more these can be avoided, the better off you’ll be, both health and physique-wise. Try to buy foods in the most “natural” state possible; the less processing the manufacturers do, the better off you’ll be.

References:

1. JAMA, 286(10), 1195-1200, 2001
2. MSSE, 35(3), 449-455, 2003
3. Curr Opin Clin Nutr Metab Care, May;6(3):301-6, 2003
4. J Strength Cond Res, Feb;17(1):12-9, 2003
5. J Appl Physiol. Oct;93(4):1337-44, 2002
6. Can J Appl Physiol. 26 Suppl:S236-45, 2001
7. AJCN, 68, 794-801, 1998
8. AJCN, 74, 426-234, 2001
9. J Nutr, 112, 1546-1554, 1982
10. Br J Nutr, 70, 199-209, 1993
11. J Lab Clin Med, 128, 208-213, 1996
12. AJCN, 76, 721-729, 2002
13. J Nutr, 107, 147-155, 1977
14. Metabolism, 29, 970-973, 1980
15. AJCN, 49, 1155-1163, 1989
About the Author:

Dr. Chris Mohr RD, PhD is a health nutrition consultant to a number of media outlets and corporations including Discovery Health Channel, Clif Bar, Waterfront Media, and Fit Fuel. He has authored and co-authored several textbooks and textbook chapters, including consulting with LL Cool J on “LL Cool J’s Platinum Workout” (Rodale Press, 2006). He is also co-creator of Meal Plans 101 nutrition software. For more information on how you can utilize Chris’s expertise go to www.mealplans-101.com

I’m sure that you’ve been educated after reading this article as I have. Dr. Chris Mohr is an incredible resource of knowledge when it comes to nutrition. I have a great deal of respect for him and he has earned the respect of the top fitness professionals in the industry.

Isn’t it time that you took your nutrition program seriously?

YOUR DREAM BODY AWAITS YOU…

Scott Tousignant, BHK, CFC

www.TheFitChic.com
www.UnstoppableFatLoss.com
www.TheFitBastard.com
Check Me Out On MySpace

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 Practical Fat Loss Nutrition Part 2 [7:42m]: Play Now | Play in Popup | Download

This is part 2 of the information packed interview with Dr. Chris Mohr, the creator of Meal Plans-101.

In this interview you will learn how the majority of people are overcomplicating things when it comes to their nutrition program and what you can do to simplify things.

You will also learn some practical tips on how to eat healthy even when you have a busy lifestyle. It’s not always easy eating 5 to 6 healthy meals each day when you are constantly on the go. Listen to the great recomendations that Chris has to offer.

Enjoy part 2 of the interview. Be sure to listen to all 4 parts and read the articles that I’ve included on the blog that were written by Chris.

And of course take some time to view Dr. Chris Mohr’s website: www.MealPlans-101.com

Have a totally amazing day!

YOUR DREAM BODY AWAITS YOU…

Scott Tousignant, BHK, CFC

www.TheFitChic.com
www.UnstoppableFatLoss.com
www.TheFitBastard.com
Check Me Out On MySpace

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Anti-Inflammatory Foods
Christopher R. Mohr, PhD, RD
www.mealplans-101.com

Q: Recently I have been hearing a lot in the media about inflammation. Is there something I can do or take to help reduce inflammation in my body?

A: That’s a great question and it is good that you are hearing more about it! Inflammation is often called the “silent killer”. But remember that there are different types of inflammation. Acute inflammation is necessary for life. For example, when you cut your finger, an inflammatory process is necessary to heal that wound. That is acute inflammation and is good. Chronic inflammation, however, is dangerous and is the underlying issue for many diseases, such as diabetes, heart disease, obesity, Alzheimer’s disease, rheumatoid arthritis, and more. You can see why it is important to reduce chronic inflammation; particularly since many of these diseases typically begin to present as we age!

Fortunately, there are many steps you can take to reduce chronic inflammation. Here are 5 tips to get you started to a healthier you.

1. Eat more color! Diets which are very colorful, meaning loaded with fruits and vegetables, help decrease inflammation. And the darker the color, the better, so don’t shy away from dark leafy greens, red bell peppers, dark cherries, yellow squash, berries, tomatoes, etc.

2. Eat plenty off high fiber foods. Carbohydrates can affect inflammation; carbohydrates which are low in fiber can increase inflammation and those which are high in fiber can decrease it. Make it a habit to eat plenty of healthy, high fiber carbohydrates, such as whole grain rice, oatmeal, beans, and whole wheat pasta, which all also are a great source of B vitamins, folic acid, and other nutrients as well. And toss the high sugar items, such as soda, candy, cookies, and cakes, which have no nutritional benefit whatsoever.

3. Eat more omega 3 fats and less omega 6 fats. Omega 3 fats are found in fish, such as wild Alaska salmon, tuna, cod, anchovies, and others. The American Heart Association recommends at least 12 oz of cold water fish, like those listed above, each week. And consider a fish oil supplement if OK’d from your physician. The healthy fats in fish oil act like Draino for your blood vessels; they keep your blood flowing smoothly and don’t allow it to become sticky, like other unhealthy fats do. When considering a fish oil product, it is important to do your research; Nordic Naturals is the clear leader in quality fish oil products, for quality, purity, and freshness. And while you’re making an effort to increase your healthy fats, make sure you decrease your unhealthy fats, like those found in fried foods, pastries, French fries and the like. The fats found in these foods can be compared to putting sludge in your gas tank; probably not something that would be too wise.

4. Exercise regularly! Those who exercise regularly have lower levels of inflammatory markers in their bodies. Start each day with a short 10-15 minute walk, do another in the afternoon, and again in the evening. It’s never too late to start moving.

5. Drink tea! Second to water, tea should make up a large part of your fluid intake each day. Tea consumption has been shown to reduce the risk of heart disease, potentially lower cholesterol levels, and is loaded with other healthy nutrients! It’s a great replacement for juice and soda, which are both pro inflammatory foods.

Making each of these suggestions a part of your daily routine will improve your health. Any lifestyle changes you can do to reduce inflammation are beneficial and each of the above can help do just that. Maybe the saying is true: an apple a day keeps the doctor away.
About the Author:

Dr. Chris Mohr RD, PhD is a health nutrition consultant to a number of media outlets and corporations including Discovery Health Channel, Clif Bar, Waterfront Media, and Fit Fuel. He has authored and co-authored several textbooks and textbook chapters, including consulting with LL Cool J on “LL Cool J’s Platinum Workout” (Rodale Press, 2006). He is also co-creator of Meal Plans 101 nutrition software. For more information on how you can utilize Chris’s expertise go to www.mealplans-101.com

I hope that you enjoyed this article. It’s time that you take your nutrition seriously and start applying the practical information that Dr. Chris Mohr teaches.

YOUR DREAM BODY AWAITS YOU…

Scott Tousignant, BHK, CFC

www.TheFitChic.com
www.UnstoppableFatLoss.com
www.TheFitBastard.com
Check Me Out On MySpace

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 Practical Fat Loss Nutrition [10:52m]: Play Now | Play in Popup | Download

Dr. Chris Mohr creator of Meal Plans-101, delivered some seriously incredible fat loss nutrion information throughout this interview that’s practical and takes all the guess work out of your diet program.

Here’s what you will learn in part 1 of the interview with Dr. Chris Mohr:

If you’ve been following a low calorie fad diet while trying to lose weight, has it screwed up your metabolism?

Is it possible to increase your metabolism after screwing it up on starvation diets?

What’s the best way to transition into a healthier nutrition program?

Be sure to listen to all 4 parts of this interview series. Chris shares top notch information that you can begin to implement immediately and watch how it changes your body.

To learn more about Dr. Chris Mohr’s program, please visit www.MealPlans-101.com

Enjoy the audio clip

YOUR DREAM BODY AWAITS YOU…

Scott Tousignant, BHK, CFC

www.TheFitChic.com
www.UnstoppableFatLoss.com
www.TheFitBastard.com
Check Me Out On MySpace

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