Archive for November, 2011

3 Diet Mistakes Everyone Makes

While the word "diet" may not be on anyone’s mind right now with the holidays and tons of parties, it’s surely in the back of everyone’s minds with January 1 around the corner.

So let’s get the info out there while it’s on people’s minds.

There are a few diet "mistakes" that are common, but once you know ‘em, you won’t struggle with them again (at least you’ll be aware … and awareness is the key).  You think you’re on track — eating breakfast daily, drinking all diet drinks so no liquid calories, and enjoying low fat snacks between meals — but it’s not necessarily that simple. 

Here’s the truth — let’s delve into this a bit deeper to reveal 3 Diet Mistakes Everyone Makes.

  1. Eating breakfast daily.  OK, that seems a bit weird — breakfast is supposed to be THE most important meal of the day.  Well, unless it’s a bowl of fiber free cereal or a bagel and cream cheese with zero nutrition to fuel your body. 

    Check this out — 1 cup of Kellog’s low fat granola gives you 28 grams of sugar (that’s more than Froot Loops), which is just a few teaspoons shy of what a can of soda offers.  If you instead opt for a plain bagel, you mine as well sit down and eat 5 slices of bread because you’re getting the same thing … empty calories that won’t even fill you up.  So, yes, eat breakfast…but choose some protein, add in some fruit and/or veggies, and you’ll be well fueled and full of nutrients.  THAT will help with weight loss.

  2. Drinking diet drinks to eliminate liquid calories.  This one is tricky.  We’re not fans of diet drinks — diet soda, tea, Crystal Light, etc.  Why?  Because they’re artificial.  And, interestingly, a handful of studies suggest diet drinks may actually cause weight gain just like their high calorie counterpart.  Very simply the thought process is that your body is "tricked" into thinking it’s getting something sweet, but since you don’t actually get any calories or nutrients, you then have MORE cravings.  Hmmmmm.  Maybe. 

    Here’s the kicker, though.  We hate the high calorie alternative too.  We’re not suggesting slurping down liquid Froot Loops (e.g, soda) either.  Drink water.  If you don’t like the plain flavor, add slices of fruit or veggies to change it a bit — it will take on a hint of whatever fruit or veggie you use.

  3. Enjoying low fat snacks.  Snacking is great…when you choose good options.  But when you don’t, they are, well, junk. 

    Zero nutrient rice cakes = Junk. 
    Low fat chips = Junk
    Low fat ice cream or cookies =  You guessed it, junk. 

    The list can go on.  Want a solid snack that will help fill you with nutrients AND boost weight loss?  Grab a handful of nuts — they’re loaded with healthy fat, protein, fiber, and a ton of nutrients.  Good stuff.  Of course, they are calorie dense — so sticking to that handful is the key. 

    Just don’t fall for the low fat mantra.  If a good is naturally low fat, like veggies and fruits, fantastic.  But if it’s a food that SHOULD have fat but it’s "magically" disapeared, that means it’s full of added junk to make it taste like what we’re used to.  Stick to real foods, just stick to smaller portions.

Mohr Results Bottom Line: You don’t have to get duped with all the diet information you’re going to be hearing over the next several weeks and month.  Armed with the right tools, you will absolutely be able to make the best decisions and achieve whatever goals you want.  If you want a simple fat loss jumpstart so you don’t have to think about anything — just following along with the blueprint, check out the 21 Day Fat Loss Jumpstart


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Thanksgiving Surival Guide (3 ‘Weird’ Tips)

Thanksgiving in the States is tomorrow…

A holiday that has turned into the biggest eating day of the entire year in the States.

On average, it’s suggested that American’s eat upwards of 4200 calories/day — about 3-4 times above "normal" — or what’s needed.

We’re all about enjoying yourself and the special holiday traditions.  In fact, it’s important to remind you that your daily habits are significantly more important than any single occasion.  BUT, avoiding that post Thanksgiving feeling of disgustingness (is that a word?), where you have no option other than unbuttoning your pants and collapsing on the couch, only to fall asleep and wake up bloated and uncomfortable, isn’t a bad thing.

Instead, this year, try these 3 ‘tricks’ that help you save on calories but not skimp on flavor or even miss out eating your favorites.

Consider it your Thanksgiving Survival Guide.

These Thanksgiving Survival Guide tricks are so simple they’re almost too easy.

  1. Don’t let your foods touch on your plate.  Weird, I know — but most of the time the plate is piled so high, it’s like a giant mess of foods.  This year leave "white space" between each food.  Why?  You’ll pile less foods on one another meaning you eat your favorites, just not as much of each.
  2. Skip the mindless eating.  Avoid the snack bowls, mixed nuts, and extras that are lying around the house…pre dinner, of course.  These are just extra calories that fill you up but aren’t "unique" to Thanksgiving, so you’re not mindlessly eating extra calories but aren’t even noticing (or enjoying) what you’re eating.  Enjoy the ‘unique’ foods — don’t waste calories on the basics you can get every day.
  3. Fill your plate (without letting foods touch) and walk away from the buffet table.  Then wait 20 minutes before deciding to go up again.  Again, seems obvious.  But it’s not too common — walking away from the buffet table means you’ll be less likely to keep filling up on the extras just because.   And waiting the 20 minutes will allow you to truly determine if you’re physiologically hungry (not likely) or psychologically hungry (more likely).

There you have it.  These are simple, their straightforward, but they’re all effective ‘weird’ little tricks that can make a big difference.

Happy Thanksgiving to all our American readers. 

Omega 3 or Omega 6…Eat These Not Those

Sorry for the lack of posts the lack of updates the last few days.

There’s been a few things happening at the Team Mohr HQ…

…namely, we’ve grown.

We now have a new daughter in the Mohr House.  Everyone is doing great.  Kara is recovering well.  And Ella (our 2.5 year old) is wondering who just completely took over her world!

Back to the HOT topic the other day — one of most popular blogs to date — is there a fat more dangerous than Trans fat?

On the blog I talked about the dangers of very high omega-6 oils, like soybean oil.  But while the intake of soybean oil has skyrocketed, it’s certainly not the only culprit of our insanely high intake of the oils.

Lets take a step back.

If Omega-6 fats are essential, why do we keep saying they’re dangerous?

Because while they ARE essential, too many in the body can cause a host of issues, namely inflammation.  And inflammation — chronic inflammation — has been linked to obesity, heart disease, diabetes, Alzeimers and pretty much every other disease known to man.

So one major goal with our diets should be to "tame the flame" or, in other words, eat less inflammatory foods.

Outside of soybean oil, which again is in more foods than you’d expect, where else can we find high levels of omega-6 fats that we need to decrease?  Here’s just a few…

  • Corn oil
  • Safflower oil
  • Sesame oil
  • Sunflower oil
  • Walnut oil
  • Pumpkin oil

But it’s not just oils that are a culprit.

A brilliant scientist and omega 3 fat pioneer, came up with something called the Omega-3 Balance Score — where foods are "ranked" based on their omega-3:omega-6 balance.  The goal with his lists are to eat more of the foods that have higher positive numbers and less than have negative.  Here are some examples below of some common foods:

A VERY appreviated list from what’s found on Omea-3 Score Sheet website:

Eat These (short list)

Anhovy, 78
Tuna, 61
Salmon, 52
Sea bass, 48.6
Tuna, 46
Flaxseed, 28
Beans (pinto, kidney, adzuki). + 0.5
Spinach, +3
Collard, +1.9

Eat Less of These
Rice, -0.6
Macaroni, -0.5
Most Ready to eat cereals, -0.9
Rye crackers, -1.1
Croissants, -1.3
English Muffins, -2.1
Waffles, -18.2
Puff pastry, -30.6

Now, this is a very, very abbreviated list from the site listed above.  But definitely check out that link, as you may be very, very surprised with what you find!  Just wanted to give some examples.  Keep in mind, while we like the overall idea of this, it’s certainly not the only measure of food quality.  Walnuts, for example, have a very negative score — but they have loads of other health benefits, so like most things, it’s not the only measure of quality.

But as a whole, it’s a good idea to eat more "positive" foods and a lot less "negative" foods.

Who knows.  Maybe it’s what’s been keeping you stuck with your weight loss efforts.

What do you think?  Let us know by leaving a comment or clicking "like" on FB to share with your friends.

The Power of Less

We were at the park with Ella the other night and were talking with another set of parents while our daughters played together.  As we continued to talk, the conversation came up of how we manage to fit in exercise with Ella…and how will we with another one on the way.

This particular couple already has 2 kids, both under 3.  And both, admittedly, have struggled to maintain their own exercise habits.

Now we’ll be the first to admit, having kids certainly throws a little wrench into the mix … it makes eating healthy and exercising regularly a bit more challenging, but certainly not impossible or out of the question when you have a strategy in place.  What used to be our normal routine is now dictated by an almost 2.5 year old.  And again this will all change in a few weeks for us personally. 

It doesn’t mean exercising is impossible until your last kid turns 18 and you’re an empty nester.  And even if you don’t have kids, similar challenges exist — you’re working longer hours, don’t want to get up an earlier to exercise before work like we do in our Louisville boot camp and simply struggle to make time.

What we shared with them at the park is exactly what you’re going to hear today …

…it’s something we’ve learned and adapted over the last few years since Ella has been around.  Our goals certainly shifted — years ago I would train twice per day — lifting once, some type of cardio or sprints later on.  Kara did the same when she ran more often; lifting in the morning and then running in the afternoon. 

But basically we now get in and out of the gym or wherever we’re working out as quickly as possible.  We call it the "Power of Less."  Interestingly, in the book the 4 Hour Body by Tim Ferriss, he coined the term "minimum effective dose" … same idea.

…how little can you do and still get the best results?  In other words, less is more (or is it less is MOHR?). :-)

Ferriss points to the example of boiling water.  Boiling water is boiling water.  It doesn’t get "more boiled" with greater and longer heat.  

We’re not trying to get people to move less; we’re trying to be practical in our recommendations because at the end of the day, spending as much time with Ella as possible is a lot more important than spending as much time as possible working out. 

One example of getting more done in less time is changing the intensity of your workout.  We can do 10 hill sprints in 20 or 30 or so minutes…very challenging workout that puts a lot of demands on many muscles of our bodies.  Or we can go out for a walk each day, do that for about 60 minutes, barely elevate the heart rate or work muscles with any type of intensity and not get close to the same results.

Does this mean walking is bad?  Of course not…and we DO often do that stroll just to get out of the house.  We’re not necessarily even doing it for the sake of exercising, it’s just better than sitting around watching TV and it’s a great way to break up the work day and take a break from staring at a computer.

But let’s go back to that minimum effective dose … or what we say is the "Power of Less."

Maybe it means you have to bump up the intensity of your workouts to get more in less time. 

The Power of Less works for nutrition, too.  In fact we talked about it the other day when we suggested you STOP THINKING.  There’s 15 million different ideas, diets, and tips out there … focus on ONE and you’ll get results rather than flip flopping daily and believing every single thing you read. More on this to come in the future…

It’s where less is more.  And where LESS will get you BETTER results. 

The Power of Less.  Agree?


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The Truth About Energy Drinks

"Would you like some Monster Energy Drink with that coffee?" That’s what our waitress should have said to us, this morning.

Backtrack a minute…Kara and I decided to go to breakfast today — we each got our respective workouts in, then told Ella it was a special treat today and we were going out to eat instead of our normal routine.  Poor thing has been a bit sick so has been mopy for the last couple days.  Time for some change!

She was excited.  And for us there’s just a few weeks left with just the 3 of us … before Baby #2 is here.

After we ordered, I could see our waitress behind our table when she went to the back to get the pot of coffee for refills.  And I noticed her take a sip of a Monster Energy Drink, then put it down and pick up a cup of coffee (I know because she just refilled hers)…

…now it wasn’t that early.  It was about 8:30 or so, particularly since I had been up since 4:30 AM for Mohr Results Boot Camp.  In fact by that time I feel like I should be eating lunch!

choosing an energy drink

I digress.

Then I wondered just how caffeinated we are as a society, as I’m sure her "Monster/Coffee Combo" drink is not that rare. 

Nothing against coffee at all.  In fact, there’s a lot of really good science showing coffee has tons of health benefits.  But how much caffeine is enough?  Or too much?  And at the root of the real problem at hand, how is the lack of sleep people are getting having an impact on health? 

And energy drinks is an entirely different issue.  With over 600 options on the market, ‘Energy Drinks’ are certainly here to stay.

But do the REALLY work?

Red Bull and Monster.  Gels, goo, and even energy chews are popular these days in a market that "Just-drinks.com" says will reach $47 billion by 2014 (it’s currently almost $5 billion).  Pretty impressive for something that’s only been available for around 10 years. 

Crazy.

For all that money spent, they better give a pick up, finish your work at the office and take care of your to do list when you get home too!

So what’s all the hype about?  Do these things actually give you "energy" or merely a false sense of alertness to carry you through the day?

There’s certainly no shortage of claims on the drinks – from improving your workouts and health, to increasing focus and improving alertness.

So let’s pick apart the labels and see what’s in these "magical elixirs" that are surely giving Baristas a run for their money at the local coffee shops….maybe they should start offering a 2 for 1 deal, as this waitress was doing this morning. 

Should we be drinking energy drinks for a daily pick me up? 

Not so fast.  They’re loaded with caffeine (upwards of the equivalent of 3.5 cups of coffee), usually pretty high in sugar, and offer a combination of various amino acids, B vitamins, and some other ingredients that are thought to add to the "energy boost."

Caffeine works.  We know that. 

Sugar does too.  No surprise there.

The B vitamins and amino acids, though, leave a little to be desired.  There actually are some data showing some performance improvements when using energy drinks, but that should be of no surprise — again, caffeine and sugar do work. 

But when you rely on these drinks like a crutch, as so many do (particularly teenagers), they can be addictive (caffeine is, technically, a drug). 

Here’s the other thing — one of the more popular drinks out there — ROCKST*R — has the same amount of calories and sugar as SIX Krispy Kreme doughnuts!  Imagine how you’d feel if you wanted a little pick me up so instead grabbed half a dozen Krispy Kremes!

Want REAL energy?  Here are 6 ways to do that … without slugging energy drink after energy drink.

  1. Sleep more (and take a 20 minute ‘power’ nap if need be)
  2. Exercise.  Daily.
  3. Eat cleaner foods — real foods, loaded with nutrients, give you sustained energy.  Try a piece of fruit and handful of nuts for a quick snack.
  4. Eat breakfast each day
  5. Include some lean protein with each meal and snack
  6. Take a stand and stretch break every 60 or so minutes — rather than staring at a computer for hours on end as your eyes glaze over, stand up, move around a bit and get the blood flowing and your mind clear.

Mohr Results Bottom Line:  Skip the energy drinks and instead give your body true energy without useless added sugars and loads of caffeine.  

Interested in more information about caffeine and any of the other ingredients listed above that are included in energy drinks?  Dietary Supplement University will help you to stop wasting money on dietary supplements and give you the real truth!

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