Coming soon to a theater new you...

Tuesday, August 31 2010 by Anna Rachman



The calorie counts are about to expand beyond chain restaurants.  For those of us that don’t frequently eat at 20+ restaurant chains - its a winner!  As you know, I have been lobbying to have calories placed on any food that has a price!  Well, we aren’t there quite yet, but we are making progress.

The government is pushing for certain establishments to display calorie listings, in hopes that it will be easier for consumers to make healthier choices.  The legislation is to include movie theaters, convenience stores and airlines (what, they serve food?). The opponents to the legislation say that people don’t go to movie theaters to eat and are wondering why the ballparks aren’t covered.  

Health advocates think this change is another powerful tool in fighting obesity.  I agree; there is no harm in being better informed.  And most likely, people will choose a lower calorie item when provided with all of the nutrition facts.  
 

Better Sex Through Better Diet?

Friday, August 27 2010 by Ilya Rachman

A little talked about complication of obesity is a dramatically reduced libido and high rates of erectile dysfunction in men, especially men with diabetes.  Sadly, because of the cultural taboos attached to the subject of sexual health, most men don’t realize the link and are not reminded of it frequently enough by their doctors.  But, the clinical data is quite clear - the reduction in weight, as well as better diabetes control produces immediate improvement in sexual performance and consequently, quality of life of these patients and their partners.  So, while our nation is fast expanding the insurance coverage for obesity surgery, the least we could do is to expand a little effort on education, which may motivate, at least, some people to stop eating themselves into sexless lives.

 

How to Squeeze in Your Morning Meal

Wednesday, August 25 2010 by Kasey Perkins

I know you know this.  We have been told by our parents, by our friends and by health blogs and magazines...don’t skip breakfast!  But it still doesn’t stop us from grabbing a quick cup of joe in the morning as we race to the office or drop off the kids, without seeing a crumb until lunch time.  So, what’s all the hype about eating in the a.m.?  Here are 3 reasons why you should not skip breakfast and a quick-fix strategy for getting in your morning grub!

• Prevent Overeating:  When you eat breakfast, you start the day off with protein, fiber, antioxidents and other essential nutrients that help to prevent hunger and fatigue.   When you skip this all-important meal you set yourself up for overconsumption during the remaining meal times in your day.  
• Improve Brain Function:  In order to get your brain functioning in the early morning hours, your body needs glucose!  The best way to mentally prepare for your busy and chaotic day is to eat a healthy, nutritious meal in the morning.
• Get Energized:  We all experience fatigue somewhere in our day, and one of the best ways to boost your energy level, is to get on a regular eating schedule.  When you skip breakfast, you are missing vital nutrients that give you energy to make it through your day.  Avoid the mid-day yawns by eating smaller meals more frequently....and start this trend with breakfast!

So now that you know why you should be consuming the most important meal of the day, I am going to give you some foolproof tips that will actually help you carve out a few minutes to eat (you never thought this was your biggest problem, did you)!

• Keep it Simple:  Don’t make healthy eating a hassle.  I recommend selecting some nutritious breakfast cereals, protein shakes or bars, or cottage cheese with fruit to have ready to go!  These are all meals that can give you the nutrition you need in a few minutes or less!
• Set your Alarm 10 Minutes Early:  If it takes you about 10 minutes to prep and consume your morning meal, set your alarm a few minutes early to avoid excuses for skipping it.  That way, you can carve out time to get your meal in, without adding stress to your morning routine.
• Have some on-the-go options:  If you are running late and don’t have time for something as simple as cereal, have some ready-to-go options available, when needed.  Protein bars are probably the best on-the-go option, but make sure that the bars you select are loaded with protein, vitamins and nutrients instead of calories, fat and carbs!

 

Snack Ideas to End Yo-Yo Dieting

Friday, June 25 2010 by Kasey Perkins



Frustrated with constant weight fluctuations? Yo-yo dieting is typically the result of short term intense calorie restriction, followed by binge eating.  It is a vicious cycle of trying to patch up unhealthy eating habits with a quick-fix solution, and we all know quick fixes never really stick for longer than a couple of weeks. 

The cure to yo-yo dieting is snacking...yes, I am telling you to eat more to lose weight, and snacking more frequently will help to keep the weight off! I know this idea sounds too good to be true and a bit contradictory all at the same time, but I assure you, science is in my corner!  Studies have shown that consuming more small meals per day aids in hunger satisfaction, so you avoid the feelings of food deprivation and overindulgence, the effects of extreme dieting and binging.  When your body is satiated all day long, you are less likely to give in to psychological hunger cues, and you automatically gain control over your cravings.

So, I have put together some of my favorite healthy snacks that will keep you feeling full so you can better manage your calories and portion sizes throughout the day.  Remember, the Trim360 philosophy is to consume 7 small meals per day!  This strategy has been the foundation for changing hundreds of our client's lives, and it can change yours too!!

Quick and Healthy Snack Ideas:

• Bell Pepper Slices (1 cup) with Hummus (3 tbsp) - 88 calories
  
• Low Fat Yogurt (1/2 cup) with Raspberries (1/2 cup) - 109 calories
  
• Low Fat Cottage Cheese (1/2 cup) with Chopped Tomatoes (1 cup) and Pepper - 113 calories
  
• Apple Slices (small apple) with Peanut Butter (1 tbsp) - 171 calories
  
• Fresh Tomato Salsa (1/2 cup) with Whole Grain Crackers (7) - 155 calories
  
• Celery Sticks (8 small stalks)  with Light Laughing Cow Cheese Spread (2 wedges) - 61 calories
  
• Hard Boiled Egg - 78 calories
  

 

Weekend Weight Gain? How to Get Back into your Skinny Jeans!

Friday, June 18 2010 by Kasey Perkins



Do you ever find yourself eating flawlessly on the weekdays, never missing a gym session....until the weekend rolls around?  Friday through Sunday you may splurge on filling entrees and desserts, attend social functions and start stalking the hour devours, and even skip out on your exercise plan because "something else came up."  Feeling guilty?  Me too!  I have found that I constantly use the weekends as an excuse to let go of my routine and most of my healthy habits.  And when Monday rolls around, and I step on the scale, I wonder why I put forth so much effort 5 days out of the week...to only plateau or even gain weight!  And then, I blame it all on the weight loss program (even though I completely splurged for 3 days straight)...yes, I am guilty too. 

What happens with so many dieters is what I like to call "the perfect rationalization."  We are perfect for a good chunk of time, and we rationalize our perfect behavior, with a cheat.  The problem is that our simple cheat turns into 3 days of cheating, at anywhere from 2500-4500 calories per day.  Those 3 days of innocent cheating can more than cancel out your days of perfection...and we get frustrated.


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Big Mama's Weight is a Growing Problem

Thursday, June 17 2010 by Ilya Rachman



A recent article in the New York Times reports on the adverse effects of obesity on pregnant women and, even more frighteningly, lasting negative effects on the newborn.  As 1 in 5 pregnant women are considered obese, the rates of cesarean sections, gestational diabetes and other complications are steadily increasing.  Hospitals are needing to get specialized equipment to provide care for the larger patients.  Most devastatingly, we are clearly seeing that the children born to obese and diabetic mothers are at much higher risk of developing diabetes and obesity themselves, perpetuating this vicious cycle.  If we don't get serious about the dangers of the modern lifestyle, such as glut of cheap, unhealthy foods leading to obesity  and minimal physical activity, we are setting ourselves up for "tons" of health problems.  We are also robbing the next generation of a chance for a healthy future.  I am sure that most mothers and fathers would be willing to take the necessary steps to ensure happiness and health of their kids... given a chance to do so.  Education can give them this chance!
 

Secrets to a Hot Body from Celebrity Trainer John Damon!

Wednesday, June 16 2010 by Kasey Perkins



This week I had the pleasure of sitting down with one of Hollywood's top fitness trainers, John Damon (owner of Iron LA in Santa Monica, CA), to find out HOW he gets his clients in such fabulous shape!  A handful of celebrities that John trains are  featured in Maxim's Hot 100 list this year...so I made sure to take good notes!!  His techniques and dedication to fitness have helped shape the bodies of Kristin Cavallari, David Duchovny, and many more!  He shares some of his best kept weight loss and fitness secrets as well as some tips to get bikini ready in 28 days (yes my friends, there is still hope)!!  Now, lets hit the gym....


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Snacking your way into weight loss...

Friday, June 11 2010 by Anna Rachman



It has been embedded in our heads that snacking is wrong and eating between meals should be avoided. Well, today I am here to disprove this myth and open a new secret to successful and lasting weight loss! Let me begin by telling you that snacking was the foundation of the Trim360 meal plan design. It was our best kept secret, but as our company kept growing and more people became ex-trimmers looking to maintain weight, I am here to finally explain what made the Trim360 plan a success.

Many people see snacking as synonymous with junk-food eating. The bad rap of snack comes from chips, cookies, candy bars and other processed foods. Some people that are trying to lose or maintain weight feel it is important to avoid snacks altogether.

But science has shown that consuming several smaller meals per day may assist in weight control efforts and bring other health benefits. Consuming small meals is not a new idea. In Spain, people eat 'tapas', or small, finger-food portions. Italy, Turkey, Greece and Egypt have similar traditions. So, what are the benefits of mini-meals?

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5 Quick Tips to Look Great this Summer

Friday, June 11 2010 by Kasey Perkins




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The Best Kept Weight Loss Secret? A pen and Paper.

Wednesday, June 9 2010 by Kasey Perkins



What if I told you the secret to shedding your unwanted lbs is actually quite simple.  The necessary tools?  A pen and paper...or, to make it even EASIER, a website (think Trim360 my friends)!  A recent study published in the Journal of Nutrition Education and Behavior has found that individuals who were personally motivated and compliant with filling out online diaries were much more likely to see stronger weight loss results!  So, the secret to lasting weight loss may be right at your fingertips....


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Kick off the season with healthy and delicious summertime recipes...

Wednesday, May 26 2010 by Anna Rachman

Memorial Day is the unofficial start of summer and the longer, warmer days mean grilling and barbecuing season.  Most of us enjoy a long Memorial Day weekend and host or attend an outdoor party. Whether you’re grilling a simple dinner or heading out for a picnic, remember to stick to your weight loss routine even when the food is abundant.  Follow these simple rules and you are guaranteed not to set yourself back even a bit!

1. Plan your meals ahead and have a healthy breakfast. Do not skip a meal because you will later eat at the party.  This will only result in calorie over-consumption.

2. Do not go to an event hungry.  Have a snack to subdue your appetite.  My clients 'swear' by eating a trim360 bar on the way to a party.  Remember, our will power gets 'fatigued' when food is placed in front of us.

3. Go for a walk or take an exercise class on the holiday morning.

4. Do not save room for dessert.  Have a fruit instead.  Having a dessert high in sugar at the end of a meal will add an extra 300+ calories and increase your cravings for more.

If you are entertaining at home, these are two delicious, easy to make recipes...together under 360 calories!

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What's the Best Bikini For your Body?

Monday, May 24 2010 by Kasey Perkins

This past weekend, I went on the search for the perfect bikini...and was immediately overwhelmed!  As if shopping for skimpy swimwear isn't intimidating enough, it can be such a challenge to know what style, print and cut will flatter your body, and more importantly, accentuate your assets!  So, I headed to one of my favorite swimwear shops, Diane's Beachwear, and asked Liezl Manabat, the company's online supervisor,  to give me the scoop on how to find the best bikini for every body shape!! 

Checkout our Q and A to see how you can make a splash this summer with a perfect swimsuit and this year's "must have" accessories!!


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Nuts for Weight Loss

Friday, May 21 2010 by Ilya Rachman



Need more evidence that life isn't fair?  Recent analysis of data from 7 nut consumption trials shows that moderate intake of most kinds of nuts  (67g/day) is clearly beneficial to health.  Most of the studies found reductions in bad (LDL) cholesterol and triglycerides in the range of 5-10%.  But, apparently, people with lower BMI (lower weight) tended to benefit significantly more than people with greater BMI.  Apparently, weight control is not only good for that swimsuit look, but also for the optimal functioning of our metabolic machinery.  So, if you still needed a little convincing that losing a little extra weight can go a long way in improving your health, here is more food for thought.  ...By the way, the type of nuts did not seem to matter - almonds, walnuts and peanuts, all seem to be equally beneficial.


Source: J. Sabaté et.al. Arch Intern Med. 2010;170(9):821-827  

Alcohol Calories and Your Weight Loss...

Wednesday, May 19 2010 by Anna Rachman

Successful weight loss is all about burning more calories than you consume.  When on a weight loss program, choose low-calorie alcoholic drinks instead of their regular counterparts. However, drinking too much can have a damaging effect not only to your overall health but to your weight control efforts.  Not only does alcohol reduces the number of fat calories you burn, it also stimulates your appetite.

Not so innocent alcohol calories

According to conventional wisdom, the "beer belly" is caused by excess alcohol consumption and calories being stored as fat. Yet, only less than five percent of the alcohol calories you drink are turned into fat. Rather, the main effect of alcohol is to reduce the amount of fat your body burns for energy. 

In a study published in American Journal of Clinical Nutrition, eight men were given two drinks of vodka and sugar-free lemonade separated by 30 minutes. Each drink contained just under 90 calories. Fat metabolism was measured before and after consumption of the drink. For several hours after drinking the vodka, body's lipid oxidation (a measure of how much fat your body is burning) dropped by a massive 73%. 

In summary, this is what happens to our fat metabolism after a drink or two:

1. A small portion of the alcohol is converted into fat.
2. Liver then converts most of the alcohol into acetate.

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Can sushi fit into a weight loss plan?

Wednesday, May 12 2010 by Anna Rachman

As you already know, my secret desire is to walk into the restaurant and see calories on the menu next to the price.  Our government is going to mandate this for larger chains and fast food restaurants in an attempt to combat the tide of weight gain epidemic. Since, I am not a frequent diner in any one of those places, I can only dream of the time when ALL the restaurants will be required to display calories. 

For example, how many calories are in sushi? For those of us, conscious about our weight or just trying to lose a few extra pounds, it would be great to know what we consume when eating sushi. We think about calories in salads, pasta, steak, or even tiramisu. But what about sushi? Sushi has become a favorite indulgence for a lot of us, but as you will find out even sushi isn't saint when it comes to calories.

Maki rolls

Maki rolls are the typical cylindrical rolls of sushi.  Here is a list of popular types of maki sushi and their approximate calorie values.  This is based on the serving size of 6-8 pieces (small to medium size).

California Roll  388 calories / Fat: 14g / Carbs: 57g / Protein: 10g

Avocado Roll  140 calories / Fat: 5.7g / Carbs: 28g / Protein: 2g

Cucumber Roll  145 calories / Fat: 0g / Carbs: 30g / Protein: 6g

Spicy Tuna Roll  290 calories / Fat: 11g / Carbs: 26g / Protein: 24g

Shrimp Tempura Roll  508 calories / Fat: 21g / Carbs: 64g / Protein: 20g

Salmon & Avocado Roll  304 calories / Fat: 8.7 / Carbs: 42g / Protein: 13g

Nigiri Sushi

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Is Your Coffee Break A Dieter's Worst Nightmare?

Friday, May 7 2010 by Kasey Perkins



Whether you grab your daily cup of joe at the local coffee shop or at the office break-room, chances are you're being bombarded by much more than the aroma of freshly brewed beans!!  Donuts, bagels, croissants, cupcakes and cookies are just some of the usual suspects lining the glass display cases and shelves...calling out to you, as the perfect compliment to your warm cup of coffee. 

As I sat in the 10 minute line of Starbucks today to enjoy my $4.00 cup of coffee, I found myself being tempted by the puffy pastries (I truly considered purchasing one of those things...and I don't even like pastries)!  I thought to myself, it is no wonder why 70% of Americans are overweight and obese!  We start our morning (the most important meal of the day) staring like zombies at glass cases of tempting treats.  Then, we order our coffee with too many servings of whipped cream and caramel drizzled on top.  Talk about a true "breakfast of champions."


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Should we blame our environment, genes, tv commercials, fast food or...

Thursday, May 6 2010 by Anna Rachman



Recent Wall Street Journal article said:  "Fascinating studies show that the environment is the causative agent.  Lab animals given a junk-food diet gain weight.  People moving to the US from less obese countries gain weight and people moving from the US tend to lose weight..."  Is anyone surprised by these findings?

We do not really need scientific research to tell us that specific environmental factors contribute to obesity.  Food marketing is a main factor, commercials targeting children are especially dangerous. 
Healthy foods cost more than fast foods or processed foods.  Our portions are bigger than ever.  Every day there seems to be a new price tag attached to obesity.

To maintain a healthy weight has become an 'obstacle course' in our country.  For most of us, our daily exercise consists of getting in and out of the car (squats!), walking in the grocery store (cardio!), putting groceries into the car (heavy weight lifting!).  How much energy do we expend doing this every day?   As you may guess, not very much. 

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The Happy Meal Outrage...and "I'm lovin it!"

Friday, April 30 2010 by Kasey Perkins



I just can't hide my enthusiasm for the Santa Clara ban on the treat found in America's favorite fast food meal for children...the McDonald's Happy Meal.  As I think back on my own childhood, I so clearly remember begging my mom to drive us to McDonald's so I could get the newest Barbie toy found in the Happy Meal "for girls". Of course as a child, I never recognized the blatant marketing ploy to get me hooked on fast food feasts (the cheeseburger Happy Meal with fries and a regular coke packs a heavy caloric  punch at 660 calories per meal!)  Not to mention, the meal is loaded with 25g of fat, 92g of carbohydrates and 900mg of sodium (mcdonalds.com)!


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Our Guest Blogger Dishes on Quick and Healthy Weight Loss!!

Tuesday, April 27 2010 by Guest  

Quick weight loss program works with Trim360 weight loss plan!

A quick weight loss program can be healthy with Trim360 doctor-approved, delicious diet meal replacements. With Trim360, the quick  weight loss plan is a reliable and satisfying science.

Can a quick weight loss plan be healthy?

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Dr Atkins would be proud...

Monday, April 26 2010 by Anna Rachman

What do you think two slices of Monterey Jack and pepper jack cheese, two pieces of bacon, two slabs of fried chicken and colonel's sauce is called?  It is KFC's newly released "Double Down" sandwich. 

When the company first came out with this new gig, they offered it in two test markets:  Rhode Island and Nebraska.  As it turned out, to my huge surprise (call me naive), this sandwich was a success and they rolled it out nationwide starting on April 12.

In response to this new creation, some dietitians have proposed that a "black box" be added to the sandwich's food label. They believe that it should not be marketed to kids due to the possible negative health effects.  The black box proposed is much like those displayed on cigarettes and bottles of wine. "WARNING - Eating meat can contribute to obesity in children, and can increase their risk for heart disease, diabetes and cancer."

I applaud my fellow dietitians for getting involved!

For those of you who can't wait to try the sandwich, you now have two choices grilled or fried.  The grilled version has "only" 460 calories, 23 grams of fat and 1430 mgs of sodium, while the original(fried) version contains 540 calories, 32 grams of fat and 1380 mgs of sodium.

So, should some foods come with "black box warning?"  

Weigh in on the Plus Size Controversy...

Friday, April 23 2010 by Kasey Perkins



Plus-size apparel store, Lane Bryant, is up in arms over the rejection of their commercial to be played without time-slot restrictions on the hit ABC show, "Dancing with the Stars", according to the company's site, Inside Curve.   The site states that, "It appears that ABC and Fox have made the decision to define beauty for you by denying our new, groundbreaking Cacique commercial from airing freely on their networks."

Apparently, the commercial was deemed too racy for the networks and Lane Bryant was asked to make edits before the stations would air their new campaign featuring a women's lingerie line for plus-sizes.  Lane Bryant recoiled with the following statement, "Our new commercials represent the sensuality of the curvy woman who has more to show the world than the typical waif-like lingerie model.  What we didn’t know was that the networks, which regularly run Victoria’s Secret and Playtex advertising on the very shows from which we’re restricted, would object to a different view of beauty.  If Victoria’s Secret and Playtex can run ads at any time during the 9pm to 10pm hour, why is Lane Bryant restricted only to the final 10 minutes?"

What do you think...blatant prejudice against the plus-size community or perhaps a bit too scandalous for a television network that prides itself on being a "family show"?  Would love to hear your thoughts...  

Trim360 Review from Diets in Review!

Friday, April 23 2010 by Kasey Perkins



Trim360 received a great review from one of the top weight loss review sites!!  See a condensed version of the review below, or you can checkout the real deal @ www.dietsinreview.com/diets/trim-360/ and post your rating to spread the word about Trim360!

Thanks again for all of your support...we are really excited to let others know that they too can start controlling their weight!!


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How Strong is your Calorie IQ?

Tuesday, April 20 2010 by Kasey Perkins



This past weekend, I was running some errands with my mom and sister and we were STARVING!  I wanted to eat something healthy, but we were surrounded by typical shopping center fare (chain restaurants with burgers, fries, Chinese food and maybe the occasional salad).  We decided to stop by The Habit, a popular burger and chicken place to check out the menu.  I noticed they had a pretty good selection of healthy salads, so we agreed and started to order...


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How to Choose the Diet that's Right for YOU!

Wednesday, April 14 2010 by Kasey Perkins



Let's face it. Diets are like shoes...one size definitely doesn't fit all!  So, with so many quick-fix solutions promising long-term results, how can you distinguish between the fabulous and the flops?  There are a few red flags that will immediately let you know if a weight loss program is more hype than reality. Put your plan to the test before purchasing a solution to make sure you don't waste hundreds of dollars and tons of time on a gimmick!  Screen your weight loss plan with the following strategies to see if you are getting the most bang for your weight loss buck...


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Who Needs a Gym? Simple Workouts you can Do Anywhere

Monday, April 12 2010 by Kasey Perkins



With gym memberships and exercise classes costing a small fortune, it can be a challenge to get your daily dose of physical activity.  However, there are a ton of great calorie-burning activities you can start implementing each day and actually see results!  Whether you are at the office, juggling your time between kids and housework, or spending most of your day in grueling traffic, you can ALWAYS find time to get your heart rate pumping.  Here are just a few activities you can do each day, without spending a dime on gym memberships or workout equipment (sorry guys, but I think I just eliminated all of your excuses)!!


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Escalating Health Care Costs: Burden on Your Business?

Monday, April 12 2010 by Ilya Rachman

Counties and employers are being bankrupted by escalating health-care costs, as their employee’s waistlines continue to expand. With 70-90% of municipal employees obese and/or overweight, the obesity epidemic is at the heart of these costs.

Trim360 was created to solve the obesity challenge facing municipalities, employers and their employees.  Trim360 can:

• Cut your annual employer/employee health care costs by 50%
• Reduce participant’s diabetes and hypertension medication use within 1 week of program implementation
• Reduce participant’s high cholesterol medications within 30 days
• Reduce absenteeism and increase productivity
• Improve company morale
• Prevent catastrophic complications that lead to expensive hospitalizations, procedures and surgeries related to cardiovascular complications

Trim360 is a simple, cost-effective solution that includes complete lifestyle and nutrition education and a low-calorie nutrition line – all designed to satisfy hunger without extreme calorie consumption. Through a pilot program, your employees will be motivated to participate in this life-changing program.  They will be given:

• Delicious, low-calorie meal plans (physician-approved) provided at the work-site and delivered to their homes
• Unlimited access to online video education course by dietitian and lifestyle coach
• Online tools to track their weight, calories, goals and physical activity
• Ability to ask questions and get feedback from licensed medical and weight loss professionals

To get started with a pilot program, or to get more information on the implementation details, please contact us at (866) 877-Trim.

 

Say Good-bye to your Workout Rut!

Friday, April 9 2010 by Kasey Perkins




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Cleanse your wallet?

Friday, April 2 2010 by Anna Rachman

Detox diets have been around for ages.  They get new names and ingredients but strive for the same outcome to “Cleanse and Detox”.  Without any scientific proof to be effective on your body, they can have a cleansing effect on your wallet.  Some detox diet kits carry a significant price tag of as much as $350 and up!

Here are some of the detox diet claims:  purify body, excrete toxins which are blamed for anything from asthma to depression, restore balance and much more. The detox idea comes from the belief that the food we consume contains toxins, which accumulate, causing fatigue, headaches and even cancer. There is no evidence, however, that detox diets actually remove toxins from the body. Most ingested toxins are effectively removed by kidneys and liver and excreted in urine and stool.

Early side effects of fasting include headaches. Prolonged fasting or severe calorie restriction can result in anemia, low blood sugar and irregular heartbeat. Without enough protein in a diet, body uses muscle for fuel, which makes weight loss more dramatic.  Loosing muscle mass, will slow down the metabolism.  When return to a normal food, the body will strive to return to original weight and them some.

The best diet consists of fruits and vegetables, whole grains, lean sources of protein and unsaturated fats. Add regular exercise and stress reduction techniques, and you have a solid foundation for good health.

If you are striving for weight loss, make sure the products you choose are high in nutrients and protein and help you achieve a healthy calorie range.  Products like Trim360 are delicious and nutritionally complete solutions for healthy weight loss.

 

3 Reasons Why You Should Go to the Farmer's Market

Friday, April 2 2010 by Kasey Perkins



My Sunday mornings are pretty predictable. However, this ritual that consumes the last morning of my weekend is perhaps one of my favorite.  I get up , grab a cup of coffee from this great mom and pop coffee-shop and walk to my local Farmer's Market...and each week I go, I am instantly reminded why it has become my latest obsession! 


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Diet or Exercise? Which is more important for weight control?

Monday, March 29 2010 by Ilya Rachman



The answer to this question was beautifully illustrated  to me when I took my daughter to a very popular restaurant chain last weekend. 

Each entree contained at least 900 calories (with most salads exceeding 800 calories per portion).
Knowing that we burn about 15-20 calories per minute doing the most strenuous types of exercise, I asked myself how long would it take me to burn off those 1000 calories.  1000 divided by 20 comes to 50 minutes of running (!) for every lunch entree on the menu in front of me.  And that's just not to gain weight!  Imagine how much more exercise it would take to actually lose weight!  For some reason, I lost my appetite at that point and ordered 1/2 a serving (with 1/2 the calories).


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Restaurant Chains to Display Calories

Thursday, March 25 2010 by Anna Rachman

It looks like we will no longer have to go on-line to find out calories in a Whopper! The 670 calorie number will now be prominently placed in front of us. The new health care bill requires chain restaurants with 20 or more locations to display calorie information next to the food item on the menu.

Up until now, only several states have been mandating this and restaurants weren't required to place a nutritional information on the menu itself. This information previously resided on a company's website or on the separate calorie menu where you would play a game of matching an item to calories. I always thought that every restaurant should have this information placed in front of consumers before they make their purchase decision. After all, this is where they look at the price. But nevertheless, this is still a giant step in raising public awareness. And perhaps, some independent restaurants will get a clue and start displaying nutritional information.  Studies have shown that consumers choose lower-calorie items when their menus present them with nutritional information.

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Are Liquid Calories Ruining your Bikini Bod?

Monday, March 22 2010 by Kasey Perkins



Believe it or not, there was a time (not long ago) when I was truly addicted to coca cola!  And  no, not the calorie-free diet version...I am talking the real deal.  Whenever I would dine out for lunch or grab a cold beverage, I would mindlessly indulge in a soda...

Then, about a year and a half ago, I really started taking better care of my body. I began working out much more consistently and started noticing just how difficult it was to work off my 150 calorie per can habit. So, I started swapping my soda for sparkling water with a lemon wedge (which I absolutely love) and within a couple of weeks, I had dropped 5 lbs!!  I realized that my beloved soda...which was giving me no nutritional value whatsoever, was the single factor holding me back from losing "those last stubborn pounds!"

But, I must be honest with you....liquid calories are still a part of my life!  There are moments that I just can't refuse a coca cola...and I really love to enjoy a glass of wine with my friends or during dinner (at 120 calories per glass).  What I have learned is to BALANCE the number of liquid calories I consume! 

This past weekend is a great example...


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Metabolic Syndrome Low Down

Friday, March 19 2010 by Ilya Rachman

You may be hearing a lot about the so called metabolic syndrome these days - combination of low good (HDL) cholesterol, elevated bad (LDL) cholesterol, increased waist circumference, elevated blood pressure and triglycerides.  One of the earliest markers of excessive weight, it carries increased risks of heart and vascular disease, diabetes and other weight-related diseases.  The study published in the journal Obesity looked into the relative importance of diet, exercise and total body fat on the metabolic syndrome markers. 

It turned out that no matter how the study participants lost weight (by low fat diet and/or exercise), it was the reduction in the total body fat that  produced the metabolic benefits.  So, by taking the common sense steps to reduce your weight, you increase your chances to keep your metabolism on healthy track.  Since the cheap high-calorie foods are so universally available in our society, try to structure your environment so that you always have easy access to low-calorie high-protein snacks or meal replacements as alternatives.  Increase physical activity and limit your exposure to tempting food stimuli.

Reference:  Sarah M. Camhi, et. al. Metabolic Syndrome and Changes in Body Fat From a Low-fat Diet and/or Exercise Randomized Controlled Trial, Obesity 18, 548 (March 2010). 

 

Busting the Myths Behind Meal Replacements

Friday, March 19 2010 by Anna Rachman

As you probably know, I am a traditionally trained registered dietitian.  It was always embedded in my head that meal replacements should only be used for a short period of time and not to be counted on for long term weight maintenance.  After years of working with clients, I can’t find one reason NOT to use them for long term weight loss.  Research has shown that people that use meal replacements for weight reduction lose more weight than those in matched control groups.  They are also able to maintain their weight better over the long term.  So, why would the meal replacements not be a long term solution to a healthy lifestyle?  

Meal replacements are nutrition supplements of any variety that contain vitamins and minerals as well as a good amount of protein and fiber (depending on the brand, of course).  So, what makes it any worse or unsafe than any non-portion-controlled restaurant or home meal?  Not all of us have the ability or will power to prepare healthful, low-calorie meals.  And when eating out, we rarely know what is in our food in terms of calories and nutrients.  So, what is exactly wrong with meal replacements?

 

 

Foundation for Good Nutrition - 5 Course Meals?

Tuesday, March 16 2010 by Anna Rachman



Only in France!  A February 23, 2010 article in Time Magazine describes a typical lunch in a nursery-school cafeteria.  As french take their food very seriously, the children are taught from the very early age to eat nutritious multi-course meals.  The menus are complete with salads, h'ordeuvres, main dish, cheese serving and a dessert.  All meals are taken seated in a cafeteria - snack and soda machines have been banned in schools long ago.  No snacking is allowed between meals.  All menus are planned at  full month intervals and are posted outside of every school in France.  Schools even provide families with suggestions for after-school meals, depending on what the child had for snack and lunch (you don't want to have ratatouille twice in one day :).  We, Americans, have long wondered how a nation that consumes so much bread, butter and meat can live longer and healthier than us.  Could it be that instilling healthy eating habits from an early age can pay off in a distant future?  Obviously, there are more questions than answers here, but it is worth a try to take a another look at what our children are eating in school and what eating habits they are learning.  Their health and well-being will surely depend on it for many years to come.   

No Free Lunch for Weight Loss (Really?!)

Monday, March 15 2010 by Ilya Rachman



Recent study by Martin Gibala at McMaster University examined the benefits of interval training, where participants exercised at higher intensity but shorter durations.  The benefits of shorter duration are obvious - fewer excuses by all the "busy" people that they don't' have time to exercise.  The findings of the study support the idea that one can decrease the duration of exercise by increasing its intensity and still enjoy the same metabolic benefits.  The caution here is that people have to find a comfortable intensity, that will make their exercising safe.  So, the main point is if you want to cut your exercise time, you have to increase its intensity.  This way you impose the same metabolic demand on your muscle tissue, which is the main sink  for all those calories.  My usual word of caution here - remember, the optimal nutrition is still your main tool in  weight loss and weight control (you can't exercise away that 950 calorie snack!).  So, enjoy your high-protein calorie-controlled salad, meal replacement and have a great workout.
 

Pink Nikes I LOVE...

Tuesday, March 9 2010 by Kasey Perkins



I absolutely LOVE these pink Nike's!!  I am always trying to find stylish, affordable workout gear to share with my clients and this is definitely on the top of my list this month. I agree, pink nike's are not an absolute must-have for getting in shape, but it sure does make working out a bit more fun (and if you're like me, I need all the inspiration I can get)!  These are the Nike Air Max Tailwind Women's Running Shoe in grey and pink and they are going on my personal wish-list asap!

I have always been a Nike girl (currently I have the Nike Shox) and they have never failed me. They are definitely supportive and provide just enough cushion to keep me going on my longer jogs and runs. Keep in mind, I usually spend my time working out in a gym and not on pavement (I have a previous knee injury that prevents me from running on harder surfaces). All in all, for around $100, I think these are a great investment!

I would love to hear some feedback from you guys! What is your favorite, must-have brand of running shoes...and while I would prefer it, no, they don't have to be pink : )  

Overweight? Let me help... to your $149

Thursday, March 4 2010 by Ilya Rachman

Hot off the press - the groundbreaking discovery of a genetic test that can predict the susceptibility of a person to either a carbohydrate-driven weight gain or a fat-driven one, with a promise to "personalize" the weight loss approach.  The makers of the test suggest that after taking it, one will know if the low-carb way is the ideal weight loss approach for them or the low-fat kind.  As a scientist by training, I love the idea of getting the accurate handle on the biology of the disease that affects so many people.  But, as a practicing physician (and a realist), I am forced to see this as just another way to target the ever increasing population of the overweight and obese people.  Does it get any better than selling a promise to someone who is desperately searching for that magic bullet?!  I hate to be the party p..per, but couldn't we just spend the $149 on the veggies and fish (which contain neither much carb content nor fat) at a farmers market (or a low-calorie, high-protein meal replacement)?

Source: The Wall Street Journal.  News Hub: A Genetic Test for Weight Loss? 3/3/2010 5:13:51 PM  

You are What you Eat: Fact or Fiction?

Monday, March 1 2010 by Kasey Perkins



It has been said in advertisements, in films and showcased as the opener of many news segments, "You are What you Eat."  While this popular statement typically reflects the fact that if you want to be healthy, you must eat healthy, a recent study had me interpreting this phrase in a whole new way.

We are all familiar with the topic of emotional eating and can admit to being a culprit from time to time.  Emotional eating is defined as the practice of consuming large quantities of food -- usually "comfort" or junk foods -- in response to feelings instead of hunger. Experts estimate that 75% of overeating is caused by emotions (medicinet.com). Typically, it is brought on by emotions such as stress, anger, anxiety, excitement, or boredom; however, emotional reactions can vary largely from person to person.

Based on a recent study, you may be able to identify the emotions that are causing you to overindulge by simply looking at the foods you frequently consume.  According to an article in the American Demographics (July 2000), Brian Wansink, PhD, and director of the Food and Brand Lab at the University of Illinois found that, "The types of comfort foods a person is drawn toward varies depending on their mood. People in happy moods tended to prefer ... foods such as pizza or steak (32%). Sad people reached for ice cream and cookies 39% of the time, and 36% of bored people opened up a bag of potato chips."


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A Healthy Dose of Reality

Wednesday, February 24 2010 by Kasey Perkins



The Biggest Loser is one of my favorite shows (shocking, I know).  Yes, I openly admit that I am "that girl" that cries every episode. I even cried last season when Suze Orman was featured, and I assure you her speech on the "cost of obesity" was not the most emotionally stimulating subject ever discussed in the history of the show.  I also realize that I am not alone in my Tuesday night ritual.  Millions of viewers tune in each week to watch regular people sweat it out in the gym, follow a strict diet, and ultimately go from "fat to fab" in record-breaking time. And we are all moved by their journey...even if it is only a couple of weeks long.

As a lifestyle coach, I am thrilled that there is finally a show out there that not only brings attention to obesity and its complications (medically and otherwise), but also shows the amazing results of hard work, consistency and dedication!! This reality show is no doubt inspiring, but it begs me to ask the question creating so much buzz about this new genre of television....how real is reality tv?


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Cupcakes...Flavor, Toppings, Calories?

Thursday, February 18 2010 by Anna Rachman

A recent article in Wall Street Journal went in depth on discussing and comparing several national cupcake brands. The categories studied were: price, service, taste and who the cupcake is right for. You would think that after this much research the most important comparisons were made.

This, almost half a page detailed article, which went as deep as discussing cake-to-icing ratio and cake's 'eccentricity', but failed to mention one thing,  the cupcake's nutritional information. Don't get me wrong, I am all for cupcake uniformity and delivery punctuality, but I am also for making an additional comparison category titled: Calories.

How is it that we, consumers, look at price, taste, service and beauty of the product and prioritize this over nutritional value? Do we put the 'bourbon vanilla' and 'chocolate ganach' in our mouth without knowing how many calories are in it? Yes, I agree, it is a treat and hopefully we do not have this every day. But, as a consumer, I really wish that information was available to me.

So, I went on the websites mentioned in the article in search of nutritional information.

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The Drive-Thru Diet?

Wednesday, February 17 2010 by Kasey Perkins

After a long day at the office, I came home and followed my typical routine. I took my dog Bella for a walk, made some dinner and sat down to watch a bit of television with some friends. Absolutely normal, right?  Wrong!  As I flipped on the television, a Taco Bell commercial immediately caught my attention, and it wasn't due to the barking chihuahua.  Taco Bell was advertising their fresco menu as "the drive-thru diet."  The commercial featured a 27 year-old female, Christine Dougherty, who lost 54 pounds by eating from Taco Bell's "Fresco menu" approximately 5-8 times per week (cnn.com).  I, like many consumers viewing this commercial, wondered if this was possible? 

I had become a victim of Taco Bell's marketing ploy.


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Lose Weight By Logging In!

Tuesday, February 16 2010 by Ilya Rachman



People who used an on-line weight loss website lost over 5lbs more than people who were just counseled about healthy lifestyle.  Interestingly, the degree of weight loss was directly related to the frequency of logging on - people who logged on more frequently lost more weight.  We, at trim360, have always believed that making technology convenient and accessible can help us improve lives and provide benefits  far beyond any clinic wall. 

Reference: Gary G. Bennett et. al.  Obesity (2010) 18 2, 308–313  

Parents Beware...

Tuesday, February 16 2010 by Ilya Rachman



The food commercials are associated with higher childhood obesity risk, than just TV watching itself.  The researchers at UCLA School of Public Health looked at the obesity rates among children and found that those watching commercial TV were at significantly higher risk than those watching commercial-free or DVD programs.  The study conducted by Frederick J. Zimmerman and Janice F. Bell suggests that food preferences are formed very early in our lives, since the children younger than 7 were at higher risk than those older than
7.   Targeting young children with high-sugar food commercials appears to quite effectively drive their behavior in a grocery store.  Talk about marketing dollars well spent, ah!

Zimmerman FJ, Bell JF   Am J Public Health. 2010 Feb;100(2):334-40
 

How Do You Just Say No?

Saturday, February 13 2010 by Ilya Rachman

As  I was walking out of my local chain pharmacy store, the checkout clerk asked me if I wanted to take advantage of the sale item - a huge candy bar!  Granted, asking a weight loss doctor to buy a 390-calorie candy bar is like asking a drug rehab counselor to buy a pound of drugs, I held my composure and politely declined.  For all the talk of how overweight people should just avoid stopping at fast food restaurants and choose lower calorie items on menues, where is the matching talk about not shoving the most addictive types of sugar-laden products into people's faces at every turn?!  It's not hard to imagine that for every one weight loss doctor, there are hundreds of mothers with small children at their side or a teenager or a hurried college student or ...a sugar-addicted person who will not be able to resist the "biologically-programmed" appeal of the sugary product.  Predatory marketing anyone?  Do you know some one who would succumb to such "sweet" temptation and who would resist?
 

3 Ways to Win Over your Valentine...

Friday, February 12 2010 by Kasey Perkins



Still not sure how to make his/her Valentine's Day absolutely perfect? Here are some foolproof strategies to win over your special someone, without breaking the bank or busting your waistline (ladies, you can breathe...you will be able to fit comfortably into your little black dress and enjoy a little Valentine's day treat or two)!!


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Welcome to Trim360!

Tuesday, February 9 2010 by Kasey Perkins



Thank you so much to everyone that has participated in our test drive of the new site! We are so thrilled to offer all of you these amazing tools and could not have created this without your help and support! Please, let me know your thoughts about the new site....also, I wanted to highlight some of my favorite features that I think you will love.  Remember, to access these features, all you have to do is sign up for the 30 Day Free Trial.  Now, on to the fun stuff...

• Calorie Tracker: All of my clients have been begging for a simple calorie tracker, and I must say that I am addicted to this thing! You can search and add Trim360 foods, grocery items, fast foods, and even add foods to your personal database if you can't find them! Your daily calories, fat, carbs and protein will be automatically calculated and will populate in your calendar for easy tracking. Its really simple to navigate and makes counting calories a breeze (I am officially addicted to it).
  
• Recipes360:  I love to cook at home, but it can be challenging to know how many calories I've got baking in the oven. With Recipes 360 (found under Core), you can pick your favorite meals and never worry about calories again. All recipes have been approved by Anna, our dietitian, and are 360 calories or less. I have tried so many of them, and they are absolutely delicious (and filling...I promise)!
• Core and Trim360 kitchen: This is a really great feature that is useful and entertaining. Checkout the Core, and watch videos from Anna and myself that will teach you all about nutrition and how to have a healthy, balanced lifestyle. They are short, educational, and will give you a chance to put your knowledge to the test!  I also highly recommend viewing the Trimkitchen, where you can watch great cooking demo's that will show you exactly how to prepare some of our most popular recipes (again, all under 360 calories)!!

If you like these tools, then also be sure to try our weight tracker and goal manager (where you can manage your weekly workouts and other lifestyle goals).  Thanks again, I hope you are enjoying this test drive, and let me know if you have any feedback or questions!! Enjoy....

 

Appetite vs Hunger (and why you should care)

Tuesday, February 9 2010 by Ilya Rachman

Let's start with Hunger - the feeling produced by being removed from food for prolonged periods of time and relieved by eating.  We have multiple sensors in our bodies which produce feelings of hunger, such as gut nerve endings signaling empty stomach, hormones produced by fat tissues and liver and muscle.  The feeling of hunger motivates us to think of and search for food.  Hunger is the biological mechanism that makes sure we get enough nutrients to sustain our bodies' normal functioning. 

Appetite, on the other hand, is an entirely different animal.  It's what makes you crave desert after a plentiful holiday dinner, it's what makes you get up and go the fridge during the commercial break, it's what makes you reach for the "comfort" foods when you are stressed or under slept.  As you can see, the real need for energy is nowhere to be found here. 

Recognizing the difference between real hunger and appetite is very important, since one keeps you alive and the other makes you overeat.  Realistically, though, in today's world very few of us experience true hunger (thankfully), yet get more than our share of appetizing temptations. 

Bottom line: Learn to avoid exposing yourself to calorically dense/nutritionally-poor (but very appetizing foods) and you won't have to rely on that precious willpower to keep you on track.  

Balancing your Calorie Checkbook

Monday, February 1 2010 by Kasey Perkins



Today I am going to set the record straight, demystify your beliefs about weight loss and weight gain.  Today you will proudly be able to say, "I am a smarter, savvier (and if followed correctly-slimmer) dieting guru."  So, here it is....

In order to achieve consistent, reliable weight loss results, you have to count your calories! Yes, I said it...you must count your calories. Think of it like laundry. You may not love to do it, but its simply a fact of life.   If you want to lose weight, it is 100 percent based on how many calories you expend and consume in a given day.  Check out this great "calorie equation"... it is one of the most simple methods I have found and will give you a pretty accurate estimation of how many calories you should consume to lose and maintain weight:


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My 3rd Grade Challenge...

Sunday, January 31 2010 by Anna Rachman

You would be surprised how much your children know about nutrition!

I recently did a presentation in my daughter's 3rd grade class. I was preparing to talk about eating 5 a day, antioxidants and why it is important to not bring candy to school. I ended up discussing balanced diet, diseases caused by poor diet habits and vegetarian meals.

I literally underestimated this class of 3rd graders who grilled me about protein in quinoa, allergy to soy products and, of course, low calorie ice cream brands.  I ended up passing their test and learning just as much from the children as they learned from me. 

Why do we, as parents, think that constantly talking about eating your fruits and vegetables will stick?  They will probably end up tuning us off (as they so often do), unless we give them something new.  The children today are bombarded with TV commercials about various food products; they already heard the terms “trans fat” and “fiber” on TV.  So, we, as parents, need to help them process this information and challenge them to learn more. In addition to serving healthy and nutritious meals to our families, let's have some fun discussing what makes for balanced diet, what foods are rich in which vitamins and why it is good to skip meat once or twice a week.

I would like to hear from you, my fellow parents and readers, on what nutrition conversations you are holding and how you make it fun.  Let's help our kids build healthy bodies and powerful brains!  

Extend Your Life - A Fishy Story

Saturday, January 30 2010 by Ilya Rachman



Higher concentrations of marine fish oils in people's blood have been shown to correlate with slower cellular aging.  The study published in the Journal of the American Medical Association demonstrated that telomere shortening (a marker of cellular aging) was reduced in people whose blood had higher concentrations of marine omega-3 oils.  Besides the obvious potential benefit of slowing down aging, these findings may explain the interesting phenomenon of these omega-3 oils being protective against obesity-related diseases, such as diabetes, atherosclerosis and elevated cholesterol. 

Bottom Line: take 2-4 grams of omega-3 fatty acids daily if you are consuming less than 2 servings of cold water fish per week.  

Say Good Bye to Food Cravings!

Saturday, January 30 2010 by Anna Rachman



Are food cravings driving you crazy while dieting?  If they do, that may simply mean that your diet is too restrictive.  A recent brain scan study showed that people on monotonous diets (with the lowest variety of foods allowed) showed the greatest activation of "desire" areas of the brain, reflecting the strongest sense of craving.  To prevent such unnecessary suffering, I have always recommended to my clients to incorporate a healthy variety of low energy density (calories per unit of weight) foods into their meal plans.  Fruits, vegetables, low-fat dairy and even controlled portions of antioxidant-rich deserts, like dark chocolate, not only keep you more satisfied with fewer calories, but also reduce the outright food cravings.  The wide selection of Trim360 products can also be used to help control your cravings, by providing a convenient source of delicious low-calorie high-protein snacks, deserts and meal replacements.


 

Are you missing out on Vitamin D benefits?

Wednesday, January 27 2010 by Anna Rachman



First of all, I want everybody to have a great holiday season and enjoy the greatest gift of all - health!  The ever increasing numbers of Americans are deficient in Vitamin D, which used to be thought of only in terms of bone health, but now clearly shown to greatly reduce risks of diabetes, high blood pressure and other cardiovascular problems.  It's quite easy to fall behind on your Vitamin D, since we need sunlight to convert it into an active form in our bodies and most people don't consume enough of VitD-containing foods.  Check the amount you consume in your diet (low-fat dairy, supplements, etc) and try to keep your daily intake to at least 1000 international units (unless contraindicated by your health professional).  Here is some additional helpful info:


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Doc Talk Introduction

Wednesday, January 27 2010 by Ilya Rachman


 

Overcome Resolution Fatigue

Wednesday, January 27 2010 by Kasey Perkins




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How Much Did That Meal Really Cost You?!

Monday, January 25 2010 by Ilya Rachman



If you still measure your food in dollars instead of calories, I hope you have enough money to waste.  Here are 3 bite-sized thoughts to chew on:

1.  Do you REALLY think that the 950-calorie fast food lunch with 1000mg of sodium only cost you ~ $3.99?!  Did you  forget to add the $20 co-pay for that cholesterol, high blood pressure or diabetes medication?  How about all the other medical expenses related weight-induced problems like heartburn, joint pains and others? 

2. What do you think makes you sick - excessive calories or dollars?  Do you know the real cost of the food you are eating?

3.  Would you throw away $2000?  That's exactly what people with Type 2 diabetes, high blood pressure and other weight-related problems do every year by not taking control of their weight.  Hmm... $2000 - could have been a nice vacation.

Be proactive about improving your lifestyle.  Avoid the unnecessary spending on health problems you don't have to have, by changing the way you eat and becoming physically active.
 

New Trends in Restaurant Menues - Tapas.

Wednesday, January 20 2010 by Anna Rachman



Curious changes are taking place in restaurants across the  nation - more and more are shifting to Tapas-style menus. 
This small-plate dining style has been around for ages, particularly in Spain.  Tapas are snacks or finger food. Tapas can be practically anything from a chunk of tuna, cocktail onions and an olive skewered on a long toothpick to meat, served sizzling hot in a miniature clay dish. They are served day in and day out in every bar and café in Spain. Most of the times they are free with a glass of vine. 

But tapas have evolved quite a bit while making their way to America.  First of all, they are no longer free with a drink (or even two).  They are just simply a smaller version of something on the menu or it may be sold exclusively as tapas.  Tapas are a great way to sample a lot of things from the menu and that's what makes them so special!  Even though, I attribute tapas comeback to economic times, I am still excited about it!

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3 Simple Tips to Jumpstart your Weight Loss Plan

Wednesday, January 20 2010 by Kasey Perkins



One of the hardest parts about committing to a health and fitness plan is actually getting started! We are all guilty of agreeing to start tomorrow, next week, or even next month, when "the time is right."  I am not entirely sure what it is we are waiting for...it's like we con ourselves into truly believing that tomorrow will be a much better day to get started. The truth of the matter is that there is no perfect time to get started. If we wait for the perfect time, we will always find an excuse to put it off (i.e. family visiting, holiday season, kids are at school, etc); sound familiar?

So instead of stepping on the scale next month and staring at the number in utter disbelief, you can follow these simple steps to jumpstart your health and fitness plan and get you motivated...today!!


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