34 – Issues in childhood obesity
(duration 15:13)
The Body Mass Index (BMI) and weight scales are not the best indicators of body fat percentage, which reflects the carb/insulin factor
Parents are responsible for the kinds of foods kids eat; they shop for groceries and stock the shelves at home
http://abcnews.go.com/nightline/video/baby-battle-bulge-10672649
It’s important to focus on the macronutrient amounts when ensuring the health of kids; low carb and higher fat is better
Parents need to lead by example and educate kids about healthy eating–and model the eating of good foods
Most of the cause of obesity (whether child or adult) revolves around nutrition, not exercise
It’s very important to check in with kids’ feelings in relation to their eating habits (and have discussions about their cravings)
Eating Processed Meats, but Not Unprocessed Red Meats, May Raise Risk of Heart Disease and Diabetes
http://www.hsph.harvard.edu/news/press-releases/2010-releases/processed-meats-unprocessed-heart-disease-diabetes.html
Consuming less processed meat (and processed foods in general) is always a good rule of thumb
Please take our survey about goals and challenges: http://www.surveymonkey.com/s/Y9ZVW8H
bumper music “All In My Head” (Remix) – http://www.kosheen.com
Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038
Also, please sign up – upper right corner of http://healthymindfitbody.com – to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter
Podcast: Download
What is holding you back?
Do you have a goal in your life that you have wanted to accomplish for a long time, but can’t seem to get there? Is there something you need 
to get handled, like a career or relationship situation, a specific amount of money you want, a location you’d like to visit, or a shape you would like your body to be- and it’s driving you nuts that it hasn’t happened already?
Everyone has a saboteur within that helps “keep them safe”. Often, this saboteur keeps us so safe that it prevents us from getting what we want. For example, I have to get out of my comfort zone to ask for that raise. It’s what I really WANT, but something holds me back from asking my boss for more money.
Thoughts that go through my head may be “Who am I to want more money? What will my boss think of me if I ask? I’ll feel like a fool if the answer is no! I may get fired!!!” and on and on.
Sign Up here and receive:
“The Three Pillars of Achieving Your Perfect Weight Through the Mind-Body Connection” Audio
These are all examples of that saboteur trying to keep you in your comfort zone.
Think about weight loss.
Many similar thoughts apply here:
“If I lose weight, I will change, and I may not like who I become.”
“My friends won’t like me as I improve myself.”
“I won’t be able to enjoy myself if I have to change my diet.”
“Who do you think you are? You’re a fat person. You’re just never going to be thin, so forget trying!”
And on and on.
This is your saboteur, doing its best to keep you safe from change. Sure, there is a place for your saboteur, in the face of danger it is good to listen.
But it will kick in for everyone at some point when you’re going after a positive change in your life.
The best thing you can do is make friends with this saboteur. Give it a name. Listen to her. Do not fight her. Instead, understand what she is trying to do, thank her, and proceed to take the action you know is the right one.
Notice how the saboteur kicks in when you are with groups. Think about it next time. Don’t put yourself on autopilot, instead, listen to these thoughts. See if you can acknowledge them, and move on, without a struggle. Really observe what is going on inside, and you will find that whatever is holding you back will become less and less of a factor until it’s finally normal to here this voice and act anyway!
33 – Interview with fitness instructor Josef Brandenburg
(duration 34:30)
In this show we explore the nature of health and fitness training from an expert’s perspective
Josef’s fitness blog and site
http://josefbrandenburg.com/
http://thebodyyouwant.com
Aerobic exercise is not all it’s cracked up to be, and it might be making you hungrier and thus causing binge eating
Weight and high intensity shorter training is better for health and fitness than lots of endurance exercising
Try to avoid all those crappy carbs, such as lots of bread, grains, and cereals
The priority should be minimizing your insulin secretion, even though e.g. high quality meats are better than not so much
You can’t take at face value the results of studies reported by the mainstream media
Falsehoods are still being promoted in nutrition textbooks!
You don’t have to starve yourself and suffer in order to lose weight; just change the types of food you’re eating
Putting fat people on treadmills doesn’t really help them lose their extra fat
Personal trainer certifications aren’t good ways to judge knowledge and competence
Isolation exercises can fall short when it comes to overall fitness and “toning” muscles
Using calipers to measure bodyfat isn’t very reliable; a measuring tape can be a useful device, though
Governmental “officials” have no business telling you what and how to eat (even though they continue to intervene)
Famous article by Gary Taubes, explaining where so much went so wrong:?http://www.nytimes.com/2002/07/07/magazine/what-if-it-s-all-been-a-big-fat-lie.html
Please take our survey about goals and challenges: http://www.surveymonkey.com/s/Y9ZVW8H
bumper music “All In My Head” (Remix) – http://www.kosheen.com
Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038
Also, please sign up – upper right corner of http://healthymindfitbody.com – to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter
Podcast: Download
How to eat on the road and not gain weight
You’re following along with a great, healthy diet, cutting out a lot 
of carbs, making yourself healthy sandwiches, eating lots of fruits and vegetables…then one of these three things happen that throws you completely off your healthy habits and back to gaining fat:
1. You go on a business trip. You’re busy with work the whole time. No time to eat healthy! You’re eating out for every meal and cleaning your plate. Too much alcohol is consumed every day….desserts are a must with clients! Snacks are mostly carbs…
2. You go on vacation. Carb city. Again, too much alcohol, too much indulgence, not enough exercise. “Afterall,” you remind yourself, “I’m on vacation! I need to enjoy myself!” The problem is your body doesn’t go on vacation from processing carbohydrates…and you stack on the pounds.
3. You get together with friends who you haven’t seen in a while. With a heavy travel schedule, this reuniting happens every time you come back home. Big dinners are part of the get togethers, and again, alcohol is flowing!
Here are 4 tips on how to avoid weight gain when you are traveling:
1. If you drink alcohol, keep it to a minimum. Don’t avoid it altogether, but business trips and vacation can get really out of hand when it comes to overdoing it.
2. Take out the bread on your sandwiches & burgers, and avoid the bread many restaurants sometimes serve before dinner.
3. No desserts. This one will take a lot of self esteem and being able to not get sucked into peer pressure from the group. Most desserts out are carb-laden, insulin spiking nightmares that will leave you feeling bad. The hard thing about avoiding dessert when you’re out at dinner with people is the ones who will try to make you feel “uncool” or “uptight” for not indulging. Experience the emotion, acknowledge what is going on, and make the decision that is right for you.
4. Walk. You can walk a lot on trips, just be conscious of the times when you can take the stairs instead of the elevator, or walk a few blocks instead of taking a cab. What seems like a little extra walking here and there can make a big difference.
There you go. Follow these tips and you will not come back from your trips feeling sluggish and fat, and disappointed in yourself for not following through!
Sign Up here and receive:
“The Three Pillars of Achieving Your Perfect Weight Through the Mind-Body Connection” Audio
32 – The practice of personal integrity
(duration 20:00)
We explore the sixth and final pillar of self esteem: integrity, a congruence between your beliefs and behaviors
The Six Pillars Of Self-Esteem by Nathaniel Branden
http://www.nathanielbranden.com/catalog/product_info.php?cPath=21_23&products_id=35
Super slow workouts can be quick and effective
It’s critical to sketch out your values explicitly
You can’t hide mistakes and missteps from yourself
The “Do as I say, not as I do” injunction is the ultimate example of defaulting on integrity
Hypocrisy is self invalidating
Your thoughts and values should be aligned with reality
Most people don’t grow up with good messages of integrity (or self-esteem in general) from adults
A condensed way of phrasing objective morality:
“Live consciously, take responsibility for your choices and actions, respect the rights of others, and follow own bliss.” N.B.
Ignorance is not really bliss in these important matters
Beware the misguided “authorities” who seek to use the force of law to control your choices and your life
Embrace the principle of reciprocal causation–by doing things that increase your self-esteem, you’re manifesting increased self-esteem
Please take our survey about goals and challenges: http://www.surveymonkey.com/s/Y9ZVW8H
bumper music “All In My Head” (Remix) – http://www.kosheen.com
Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038
Also, please sign up – upper right corner of http://healthymindfitbody.com – to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter
Podcast: Download
Nutritional confusion: Who knows what's right?
If you want to get as healthy as you possibly can, it often can be difficult to sort through all the 
conflicting reports out there:
“Grains are good!”
“Grains are bad!”
“Fish is good!”
“Fish will give you mercury poisoning!”
The contradictions go on and on coming to you directly from so-called experts. Should you throw your hands up and say “Nobody knows, so I’m just going to eat what I like and ‘think’ should be the right thing.”?
I don’t think so, not when it comes to something as vital as your health.
The first rule of thumb is to ignore most of the stuff you will hear in the mainstream, especially from any of the governmental agencies. Some of it has a grain of truth to it, but a lot of it will jeopardize your health! There is usually an agenda attached to things you see in the media.
Next, make sure there are scientific studies to back claims. Often times, studies are cited, but they have serious flaws (like far too small of a sample size), and therefore are not scientific.
Finally, break free of groupthink. Whenever I’m out I hear a lot of nonsense about food, and it is essential to continue to think for yourself. An example of this is the fear of caloric fat that many people have. “This is great and it’s LOW FAT!” I even hired a chef for a while and every meal she made was low fat- because all her clients were demanding it!
In general, if you simply go about your eating day avoiding carbohydrates where ever possible, you won’t have to worry too much about the insignificant debates like “Is brown rice or quinoa better for you?” or “Should I get whole grain bread or whole wheat bread?” Eating low carb is a huge step in getting healthy, and should be the first change you make in your quest for fantastic fitness and health!
Then you can get into walnuts vs. almonds or whatever, as you zero in further on your best possible level of health.
Sign Up here and receive:
“The Three Pillars of Achieving Your Perfect Weight Through the Mind-Body Connection” Audio
Low Carb Snacking?
One thing that can be difficult when looking after your health and trying to eat the right foods that 
will help you burn fat instead of gain weight is snacking.
Most of the snacks sold in grocery stores (and vending machines!) is really setting your health back. Potato chips, crackers, cheese puffs, and most of the pre-packaged stuff is unnatural and will do all kinds of bad things for you.
The so-called “nutrition” bars are usually laden with lots of sugar, and sometimes several chemicals that are difficult to pronounce.
So what can you do?
Well there are a few ways around this nutritional challenge!
1. Eat nuts & trail mix. You will get a lot of healthy fat and natural food. Just stay away from the trail mixes that have M&M’s in them!
2. Use energy bars in moderation and read the ingredients. Stick with the lower carb or balanced bars (Carb-Protein-Fat). I tend to go with the Think Thin (high protein) and Clif Mojo (natural & fairly balanced) bars for snacks.
3. Prepare. Snacking is healthy if you eat the right foods. Letting yourself get really hungry will cause you to overeat, and possibly eat whatever is most convenient at the time (which often means the garbage foods mentioned above).
Sign Up here and receive:
“The Three Pillars of Achieving Your Perfect Weight Through the Mind-Body Connection” Audio
31 – The practice of living purposefully
(duration 22:21)
In this episode we explore the fifth pillar of self-esteem, which is about intention, goal-setting, and productive achievement
The Six Pillars Of Self-Esteem by Nathaniel Branden http://www.nathanielbranden.com/catalog/product_info.php?cPath=21_23&products_id=35
You don’t want to leave any significant part of your life to chance! Live and act by intention
It’s important assess your goals and your progress, and then keep reassessing in order to stay on track
Ernestine Shepherd, a fit-body inspiration in her 70s!
http://abcnews.go.com/us/video/elderly-weightlifter-10481362&tab=9482931§ion=4765066
Having sub-purposes and sub-action-plans is part of the process of goal-fulfillment
There are no shortcuts to self-esteem and a fit body
Being disciplined in the right ways is key to health and fitness
The internal process of setting goals and achieving them is what truly enables achievement–and ensures self-esteem
You are not here to live up to others’ expectations
Living purposefully is about living happily, which includes setting reachable goals and having realistic expectations about yourself
Please take our survey about goals and challenges: http://www.surveymonkey.com/s/Y9ZVW8H
bumper music “All In My Head” (Remix) – http://www.kosheen.com
Feel free to rate and/or review our show on iTunes!
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=332309038
Also, please sign up – upper right corner of http://healthymindfitbody.com – to get the free bonus audio on the 3 Pillars Of Achieving Your Perfect Weight Using The Mind/Body Connection, as well as the newsletter
Podcast: Download
