Archive for September, 2011

Your Environment Can Make Fat Loss Tough

We’re heading into a new "season" — the mercury is dropping, we’re close to the middle of September … and it’s time to clean up your environment.  There’s no need to make losing weight any more challenging.

Fortunately this can be easy and will help you tremendously in your quest to lose or maintain your weight loss.

The first step in your house is identifying the negative triggers slowing fat loss

Step 2 is doing something about it…

That step is to "Clean up" and replace negative cues with more positive ones throughout the house:

The Kitchen

The kitchen is the by far the worst location for negative eating cues.  When “cleaning” the kitchen, remember the cliché “Out of sight, out of mind.”  

If tempting, high sugar, high fat, high calorie foods in the house are a ‘must have,’ (kind of an oxymoron) they should not be visible.  But before you automatically put them away in the ‘junk food cabinet’, consider this cabinet’s effect on your behavior as well.  

Most houses have them.  

It’s the place you turn to when you’re looking for a snack, the first place the kids open when they come home from school hungry, etc.  

“The cabinet” contains all foods easy to reach, easy to snack on, and more likely than not, most likely to sabotage your diet.  

If eliminating “the cabinet” and its high calorie items is not possible, consider moving it.  Pick an out of reach, less accessible cabinet or drawer in the kitchen and switch the items in each location.  

The next time you unconsciously open “the cabinet” just because, instead of finding a pantry full of high calorie foods, you’ll be faced with something different such as storage containers or spices.  

This alone will provide a mental cue that you intentionally wanted to break this habit, and may lead you to choose a healthier snack, or forget the snack altogether.  

Next, check the countertops.  

Do you see tempting foods out in the open?
 
Make the switch from clear storage containers to opaque ones so food is not visible.
 
Anytime you walk past food that is visible, you receive a cue for food and eating.  This does not mean you will act on that cue every time, but the more frequently you are cued, the more likely you are to act

–>>Check out our DVD on Why Your Kitchen is Making You Fat

The Living Room/Family Room

Take a walk through the rest of your house.  Think about your typical habits.  Does walking into the living room entice you to sit in “your” favorite seat on the sofa or chair and turn on the TV?  If so, make some changes.  

Rearrange the furniture or make a conscious effort to sit someplace else when you watch TV to break this learned pattern of behavior.  

If you own exercise equipment such as a treadmill or bike, don’t keep it hidden in the corners of your house as a clothes hanger or storage unit, move it to a key location such as the living or family room.  By having exercise equipment in an enjoyable location, you are more likely to use it regularly.

The Bedroom

Think about your normal morning and evening routine.  

Eliminate the things that stall your commitment to exercise.  If you typically hit the snooze button on the alarm clock instead of getting out of bed to exercise, move the clock.  Place it in a location in the bedroom where you have to get out of bed to turn it off.  

Do you find it difficult to keep track of your exercise clothes and shoes?  Organize your exercise clothes in a drawer or section of the closet so they are easily accessible.  

Create a place to keep your exercise shoes so you can always find them.

There you have it – simple tips and strategies to helping you take control of you and “spring cleaning” your house.

–>>Our DVD’s will help you change your environment to take control of your health
 

Is Weight Watchers the BEST Way to Lose Weight?

Weight Watchers is the BEST Way to Lose Weight

…at least according to a recent study in the journal Lancet.

Basically the study separated subjects into two groups — one group who followed the Weight Watchers plan with weekly meetings or the other group who met once monthly with their primary care MD. 

What they found after 12 months was that the group following the Weight Watchers plan lost 11.1 lbs compared to the 5 who met with their MD’s. 

Few things here.

  1. Regardless of which "plan" was best, 11.1 lbs in 1 year isn’t impressive.  That’s less than 1 lb per month.  We’ve had people in Mohr Results Boot Camp lose this in just 1 boot camp session and continue on to lose 60 lbs in a year working with us.  More importantly, they’ve maintained it.
  2. Accountability works.  One of the reasons Mohr Results Boot Camp is successful is accountability.  It’s the same reason Weight Watchers is successful.  The more accountable someone is, the better they’re going to do.  So meeting weekly in the study mentioned earlier … to meeting one time per month with a physician is like comparing apples to oranges.
  3. Most physicians aren’t trained in nutrition/exercise.  In the physician’s defense, Weight Watchers staff aren’t either … but being surrounded by other people in the Weight Watchers group also incorporates the much needed social support to successfully lose weight.

We’ve also done our fair share of "diet coverage" and offered the most effective weight loss tips.

But you know what, forget the study in the Lancet or the countless other research studies out there.  Do you want to know the absolute BEST Diet in the world?  Hands down, no questions asked?

How can we be so confident?

Because we’ve seen it work.  Over.  And over.  And over again!

It’s the way people looking to lose weight in Mohr Results Boot Camp are so successful.

The Best, Absolutely MOST Effective Diet in the world …

is….

The One You Stick With!

Sure, we can discuss the various intricacies of The Dukan Diet vs. Weight Watchers vs. Zone vs. visiting monthly with your doctor ’till we’re all blue in the head.

And, to be honest, they all "work" if your sole goal is to lose weight.

But they work the best when you stick with them.

Any diet will work when you stick with it.  ANY. 

But that’s the challenge.  Sticking. 

So rather than splitting hairs about every little detail within a particular diet, let’s look big picture because that’s where you need to focus your efforts.

Take it one step at a time. 

Decide what YOU can do each day to make a difference.  Replacing a junky 100 calorie snack pack with a piece of fruit.  Perfect.

Swap out nuts for potato chips or pretzels.  Voila.

Trade in your doughy refined bagel for 2 eggs with a bit of veggies. 

Baby steps, like those, are what will work LONG term.

Diets won’t.  They’re short term, immediate gratification approaches to something that requires permanent change.

You can lose 5 lbs overnight if you eliminate carbs. Heck, you can probably lose more.  But is that really a long term success strategy? 

There are a few nuggets of weight loss "goodness" above — be accountable to someone and make sure you have positive social support (this could be online, in person, etc) to be able to lose weight and keep it off!

So, at the end of the day, the BEST Diet in the World is the ONE YOU WILL STICK WITH!

Lunch Food Ideas to Lose Weight

I remember walking into the lunch room one day in the fall of 8th grade.  It is etched in my mind because it was the first time I remember being “on a diet.”

Yeah, I was overweight…most of my life growing up.

You see, I played football but never made weight limits.  Up until 8th grade they had strict weight limits – if you didn’t make them, you didn’t play with the kids in your grade.  You could play with the grade above.

But when you get to 8th grade, you either lose weight or you don’t play because playing with the high school team isn’t an option.

So there I was.  155 lbs.  And I needed to be under 135 lbs to play.  I was introduced to the term “dieting.”  Things have come full circle as now almost 20 years later I help others lose weight permanently and achieve their goals.

For whatever reason, though, walking into the lunch room on that Monday morning with a brown bag sticks in my mind…

…I was sitting across from my friend and teammate, Kevin Botfeld.  He asked what I was eating since he was well aware I needed to lose weight to play.  I was one of “the fat kids” as we were affectionately referred to by the coaches. are cold cuts healthy

Tuna fish (made with mustard) on whole wheat bread, skim milk, and carrot sticks that first day.

And then I would usually alternate – the tuna fish lunch I mentioned one day and turkey cold cuts, roasted red peppers and provolone cheese, skim milk (or sometimes a yogurt), and fruit the next.  

Not bad choices compared to most kids in middle school.  Or most adults, for that matter, but thinking back to those days, I don’t eat the same way now.

So what do we eat regularly?

Here are 4 typical foods we eat and 1 really common one we rarely touch (even though it used to be a staple).

Mohr Results Seal of Approval:

  •  Natural peanut or almond butter and banana or grapes on sprouted grain bread (great since it doesn’t need to be refrigerated)
  • Large salad with a variety of veggies and/or fruit, beans, and some other lean protein (hummus, chicken, fish, etc)
  • Chobani Greek yogurt with fresh or frozen fruit and raw nuts
  • Half an avocado (seed removed).  Mix a can of salmon with mustard and crushed black pepper.  Fill the avocado with the mixed salmon and enjoy!

And here’s one common food we avoid:

Cold cuts (ham, turkey, salami, etc).  Yeah, sure, these are REALLY convenient.  But you know what, they’re also loaded with preservatives, like nitrites/nitrates and we’d just rather not put that in our bodies regularly.  They don’t taste like the real thing, they’re overly processed, and did you also know that it is suggested pregnant women DO NOT eat deli meats at all?  That’s scary to me … particularly since Kara is pregnant!

Now, if they have non cured options at your store, these would be better.  Or better yet, for convenience, pick up a rotisserie chicken that’s precooked, slice that and put it on a sandwich for the same level of convenience as cold cuts without all the preservatives.

With all that said, lower fat cold cuts (like turkey or chicken breast) are significantly better options than most fast food restaurants offer.  A turkey sandwich with some mustard, lettuce, and tomato is significantly better than a Big Mac, fries, and a soda, for example.

And, most importantly, do everything you can to avoid “ham, cheese, and macaroni loaf” since I learned recently that that too is an option.

Like this blog?  Share it with your friends and family on Facebook by clicking the "like" button below!

Homemade High Protein Ice Cream!

Imagine if there were a way to blend a delectable treat (ICE CREAM) with high quality protein and nutrients. 

Consider it DONE!

Even though we’re a couple days into September, the mercury is hitting the triple digits here in Kentucky … it’s HOT.  It’s HUMID!  But the "cure" for hot, humid weather (ICE CREAM!) on a daily basis isn’t really the best prescription for a slim waist line.

So what if instead we gave you a recipe to make your own ice cream — well, soft "ice cream" — looks and tastes like a Dairy Queen Blizzard, but instead of all the junky sugar, fat, and chemicals…

…this has nothing but goodness with loads of nutrients from the blueberries and bananas and whey protein … all for just about 200 calories.

Try it and let us know what you think!

Please click the ‘like’ button below to share this easy recipe on Facebook!

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