Weight

50 loses 50

I have been hearing a whole lot about how much weight rapper, 50 cent has lost in preparation for a new role. In an upcoming movie he plays a cancer patient. He lost 50 pounds in order to play this character.

Reportedly, he accomplished this astonishing feat through a liquid diet and running on a treadmill for 3 hours a day. I am mystified about the fact I am now fielding questions regarding whether this means of weight loss is effective.

Well, let’s first define “effective”. Effective is defined as “causing a desired or intended result.” As the pictures detail, he certainly achieved a desired result. He looks like he is not well.

However, there is a huge disparity between what is effective and what is recommended

Here are some effective ways to lose weight.

1. Hysterectomy
2. Dismemberment
3. Amputation
4. Decapitation

OK, I’m being facetious. However, the point I am making is that you can lose weight in many different ways. Some are good, some not so much. It is obvious that nothing on the list is a desirable condition, but it does seem as though people will go to tremendous extremes to capture a perceived conclusion. It is something they think they want. As a result, seemingly rational people will do irrational, even detrimental things to lose weight. Jerry Seinfeld once said, “Find out what will kill me and then back it off a little bit.”  I have people asking me whether 50’s weight loss program has merit. Here is my direct and conclusive response: Starvation and over exercise are neither recommended nor necessary for long-term weight loss.

50 cent has made himself famous for both his music as well as his formerly buff muscular physique. He was actually on the cover of muscle and Fitness magazine February 2010. Where do you think most of that lost weight came from? Here’s your answer: Lean, metabolically active, calories burning, body-shaping muscle tissue! This is one of the worst things you can do if your goal is to maintain proper health and wellness.

This process is not reserved for celebrities or gangster rappers. The same will happen to you if you attempt this destructive course of action. I will bet the farm that despite what he says 50 cent will not find it a simple process to get back in shape. He will be starting with a desperately compromised metabolism that will require quite a bit of time to recover. He will also be trying to overcome a depleted and newly inefficient muscular system. Time will tell.

If you or someone you love is inspired by large weight loss results of this type, be inspired by his determination and discipline. However, I highly suggest you take your inspiration and apply it to a process that makes sense (unless you are taking on a movie role as a cancer patient).

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February 2010 Recipe

Baked Cod Casserole

Serves 4

Prep Time 20 min.

Total Time 40 min.

Dry white wine and Gruyère cheese give this fish casserole a rich flavor that hides its virtue. Before baking, we top the dish with seasoned whole-wheat breadcrumbs, which add a wholesome, nutty flavor and dietary fiber. For variety, you can substitute almost any mild white fish.

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INGREDIENTS

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2 tablespoon extra-virgin olive oil, divided

2 medium onions, very thinly sliced

1 cup dry white wine

1 1/4 pounds cod, cut into 4 pieces

2 teaspoons chopped fresh thyme

1/2 teaspoon kosher salt

1/2 teaspoon black pepper

1 1/2 cups finely chopped whole-wheat country bread, (about 2 slices)

1/2 teaspoon paprika

1/2 teaspoon garlic powder

1 cup finely shredded Gruyere, or Swiss cheese

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COOKING DIRECTIONS

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Step 1
Preheat oven to 400°F.

Step 2
Heat 1 tablespoon oil in a large ovenproof skillet over medium-high heat. Add onions and cook, stirring often, until just starting to soften, 5 to 7 minutes. Add wine, increase heat to high and cook, stirring often, until the wine is slightly reduced, 2 to 4 minutes.

Step 3
Place cod on the onions and sprinkle with thyme, salt and pepper. Cover the pan tightly with foil; transfer to the oven and bake for 12 minutes.

Step 4
Toss bread with the remaining 1 tablespoon oil, paprika and garlic powder in a medium bowl. Spread the bread mixture over the fish and top with cheese. Bake, uncovered, until the fish is opaque in the center, about 10 minutes more.

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RECIPE TIPS

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Ingredient note: Overfishing and trawling have drastically reduced the number of cod in the Atlantic Ocean and destroyed its sea floor. A better choice is Pacific cod (a.k.a. Alaska cod); it is more sustainably fished and has a larger, more stable population, according to Monterey Bay Aquarium Seafood Watch (mbayaq.org/cr/seafoodwatch.asp).

NUTRITION INFO

Per serving

Calories: 328

Carbohydrates: 17g

Fat: 13g

Protein: 29g

Dietary Fiber: 4g

Saturated Fat: 4g

Monounsaturated Fat: 7g

Cholesterol: 69mg

Potassium: 384mg

Sodium: 474mg

Exchanges: 1 starch, 1 vegetable, 4 lean meat

Carbohydrate Servings: 1

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January 2010 Recipe

Baja-Battered Fish

Serves                                       Prep Time 8                                                 40 min.	Total Time 40 min.
Nutrition Profile: Diabetes Appropriate Healthy Weight Heart Healthy Low Calorie Low Carb Low Sat Fat Low Sodium

You may not think of fish as a taco ingredient, but the Mexican-inspired fish-taco craze is beginning to spread. Once you’ve had one, you’ll understand. This recipe is a healthful version of the battered, deep-fried and crispy fish at Rossy’s Tacos in Baja California.

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INGREDIENTS

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3/4 cup beer, preferably lager or pilsner

1/2 cup all-purpose flour

1/4 cup whole-wheat pastry flour

1/2 teaspoon salt

1/4 teaspoon dried oregano

1/4 teaspoon dry mustard

1/4 teaspoon cayenne pepper

1/4 teaspoon freshly ground pepper

1-1 1 pounds tilapia, or other firm white fish, sliced into 1/2-inch-by-2-inch strips

3 tablespoon canola oil, divided

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COOKING DIRECTIONS

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Step 1
Place beer, all-purpose flour, whole-wheat flour, salt, oregano, mustard, cayenne and pepper in a blender; blend until smooth, scraping down the sides as necessary. Transfer the batter to a shallow baking dish. Add fish, turning to coat all sides.

Step 2
Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Transfer one-third of the battered fish to the pan, placing each piece into a little oil. Cook until golden brown, 3 to 4 minutes per side. Transfer cooked fish to a plate; keep warm. Add 1 tablespoon oil and half the remaining fish to the pan; cook as directed above, reducing the heat if necessary. Cook the remaining fish with the remaining 1 tablespoon oil. Serve immediately.

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MAKE AHEAD TIP

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The fish is best when served immediately, but will keep, wrapped, in the refrigerator for up to 1 day. To reheat, place on a baking sheet and bake for 20 minutes at 375°F.

NUTRITION INFO

Per serving

Calories: 120

Carbohydrates: 4g

Fat: 6g

Protein: 11g

Dietary Fiber: 0g

Saturated Fat: 0g

Monounsaturated Fat: 3g

Cholesterol: 33mg

Potassium: 180mg

Sodium: 112mg

Exchanges: 2 lean meat

Carbohydrate Servings: 0

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December 2009 Recipe

Buffalo Chicken Wrap

Serves
4 Prep Time
35 min. Total Time
35 min.
Nutrition Profile: Diabetes Appropriate Healthy Weight Heart Healthy Low Calorie Low Sat Fat

Moms and Dads like wraps because they’re neat and compact–so beware: ours is messy and spicy. This fiery combination of buffalo chicken in a modern wrap is guaranteed to drip. Get out the big napkins and have a ball!

INGREDIENTS
2 tablespoon hot pepper sauce, such as Frank’s RedHot

3 tablespoon white vinegar, divided

1/4 teaspoon cayenne pepper

2 teaspoons extra-virgin olive oil

1 pound chicken tenders

2 tablespoon reduced-fat mayonnaise

2 tablespoon nonfat plain yogurt

Freshly ground pepper, to taste

1/4 cup crumbled blue cheese

4 8-inch whole-wheat tortillas

1 cup shredded romaine lettuce

1 cup sliced celery

1 large tomato, diced

COOKING DIRECTIONS
Step 1
Whisk hot pepper sauce, 2 tablespoons vinegar and cayenne pepper in a medium bowl.

Step 2
Heat oil in a large nonstick skillet over medium-high heat. Add chicken tenders; cook until cooked through and no longer pink in the middle, 3 to 4 minutes per side. Add to the bowl with the hot sauce; toss to coat well.

Step 3
Whisk mayonnaise, yogurt, pepper and the remaining 1 tablespoon vinegar in a small bowl. Stir in blue cheese.

Step 4
To assemble wraps: Lay a tortilla on a work surface or plate. Spread with 1 tablespoon blue cheese sauce and top with one-fourth of the chicken, lettuce, celery and tomato. Drizzle with some of the hot sauce remaining in the bowl and roll into a wrap sandwich. Repeat with the remaining tortillas.

NUTRITION INFO
Per serving
Calories: 275
Carbohydrates: 29g
Fat: 8g
Protein: 24g
Dietary Fiber: 3g
Saturated Fat: 2g
Monounsaturated Fat: 2g
Cholesterol: 55mg
Potassium: 266mg
Sodium: 756mg
Exchanges: 1 1/2 starch, 1 vegetable, 3 very lean meat, 1/2 fat
Carbohydrate Servings: 2

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November Motivational Moment – Quick Fixes

This Month’s motivational moment talks about quick fixes. Check it out and let me know your thoughts.

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November 2009 Recipe

Honey-Mustard Turkey Burgers

Serves
4 Prep Time
25 min. Total Time
25 min.
Nutrition Profile: Diabetes Appropriate Healthy Weight Heart Healthy High Calcium High Fiber Low Calorie Low Cholesterol Low Sat Fat

Burgers made with ground turkey are a lean alternative to beef burgers, providing you choose turkey ground from the breast. Regular ground turkey, which is a mixture of light and dark meat and some skin, contains almost as much fat as lean ground beef. A honey-mustard mixture keeps these low-fat patties moist and succulent.

INGREDIENTS
1/4 cup coarse-grained mustard
2 tablespoon honey
1 pound ground turkey breast
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
2 teaspoons canola oil
4 whole-wheat hamburger rolls, split and toasted
Lettuce, tomato slices and red onion slices, for garnish

COOKING DIRECTIONS
Step 1
Prepare a grill.

Step 2
Whisk mustard and honey in a small bowl until smooth.

Step 3
Combine turkey, 3 tablespoons of the mustard mixture, salt and pepper in a bowl; mix well. Form into four 1-inch-thick burgers.

Step 4
Lightly brush the burgers on both sides with oil. Grill until no pink remains in center, 5 to 7 minutes per side. Brush the burgers with the remaining mustard mixture. Serve on rolls with lettuce, tomato and onion slices.

NUTRITION INFO
Per serving
Calories: 313
Carbohydrates: 39g
Fat: 6g
Protein: 32g
Dietary Fiber: 5g
Saturated Fat: 0g
Monounsaturated Fat: 1g
Cholesterol: 45mg
Potassium: 6mg
Sodium: 526mg
Exchanges: 2 starch, 4 lean meat
Carbohydrate Servings: 2

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October 2009 Recipe

Almond-Crusted Chicken Fingers

Serves
4 Prep Time
20 min. Total Time
40 min.
Nutrition Profile: Diabetes Appropriate Healthy Weight Heart Healthy Low Calorie Low Carb Low Sat Fat Low Sodium

Instead of batter-dipped, deep-fried nuggets, we coat chicken tenders in a seasoned almond and whole-wheat flour crust and then oven-fry them to perfection. With half the fat of standard breaded chicken tenders, you can enjoy to your (healthy) heart’s content.

INGREDIENTS
Canola oil cooking spray
1/2 cup sliced almonds
1/4 cup whole-wheat flour
1 1/2 teaspoons paprika
1/2 teaspoon garlic powder
1/2 teaspoon dry mustard
1/4 teaspoon salt
1/8 teaspoon freshly ground pepper
1 1/2 teaspoons extra-virgin olive oil
4 large egg whites
1 pound chicken tenders, (see Ingredient Note)

COOKING DIRECTIONS
Step 1
Preheat oven to 475°F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.

Step 2
Place almonds, flour, paprika, garlic powder, dry mustard, salt and pepper in a food processor; process until the almonds are finely chopped and the paprika is mixed throughout, about 1 minute. With the motor running, drizzle in oil; process until combined. Transfer the mixture to a shallow dish.

Step 3
Whisk egg whites in a second shallow dish. Add chicken tenders and turn to coat. Transfer each tender to the almond mixture; turn to coat evenly. (Discard any remaining egg white and almond mixture.) Place the tenders on the prepared rack and coat with cooking spray; turn and spray the other side.

Step 4
Bake the chicken fingers until golden brown, crispy and no longer pink in the center, 20 to 25 minutes.

RECIPE TIPS
Ingredient note: Chicken tenders, virtually fat-free, are a strip of rib meat typically found attached to the underside of the chicken breast, but they can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken fingers.”

NUTRITION INFO
Per serving
Calories: 174
Carbohydrates: 4g
Fat: 4g
Protein: 27g
Dietary Fiber: 1g
Saturated Fat: 1g
Monounsaturated Fat: 2g
Cholesterol: 66mg
Potassium: 76mg
Sodium: 254mg
Exchanges: 3 very lean meat, 1/2 fat
Carbohydrate Servings: 0

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The Myth of Exercise?

(This was sent to Time Magazine regarding the cover article dated August 17th, 2009)

I am writing to address the Time magazine front cover article “The Myth about exercise” by John Cloud.

Many if not most of the people who exercise do so for the purpose weight loss or weight maintenance.  Therefore, my first issue is that the title of the article makes the suggestion that exercising is not well worth the effort. Since your article implies that exercise will not assist in the weight loss process it may preclude some people to participate in this healthy practice despite your caveat on the cover stating: “of course it’s good for you.”

Read more…

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Trainer Struggles to lose weight

This post pertains to the news story regarding the personal trainer in Australia who put on 90 pounds in an attempt to identify with his clients. You can see the ABC report
on Youtube. Before you go looking for the video read this. I will provide a link at the end of this post.

First of all I must say that this is one of the most ridiculous things I have ever heard in my life of 43 years. This man is an unbounded, confounded fool. First of all, to become obese so you can understand your clients is like a financial planner purposely going broke. Or maybe it’s like a dentist purposely letting his teeth rot. Or it could be like an oncologist purposely doing everything possible to contract cancer. All done for sake of understanding clients? Horse manure!
This is ridiculous, unscrupulous and outright unprofessional.

Next he’ll help the poverty stricken by becoming one of them. He states that he’s doing this for the purpose of empathizing with his clients. Well listen and hear me good.

Read more…

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Lipozene…shypozene

I’ll evaluate this later…

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