And the other day during a talk, someone in the audience asked specifically about canola oil after I gave the message of swapping solid fats with liquid ones. 

“I thought canola oil is bad” she said.  “It’s poisonous, has a toxin and is too refined.”
 
Canola oil certainly has gotten a bad wrap in many circles.  But for no good reason.

Here’s the truth to it.  Canola oil is a healthy oil — it has the lowest saturated fat of any edible oil and is a good source of monounsaturated fat.  And there are certainly lots of data showing monounsaturated fat is healthy.
 
But that doesn’t answer the rumors of canola oil being “poisonous.” 

Here’s the problem — though the internet is a great tool, a little bit of misinformation can spread too quickly.
 
I had the great opportunity last year to head up to Saskatoon Canada to actually tour the canola fields, where the majority of the world’s canola oil is grown.  Here is a picture of a canola plant that I took when I was in Canada.  Yes, canola oil comes from the crushed seeds of canola plants prior to being on your shelf.
 
In fact, I also had the chance to not just see the canola fields, but feel the canola seeds, crush them to extract the oil, and see where some of our food really comes from.  Very cool — it’s cool actually seeing where our food comes from.  It’s why we love farmers markets so much; you have the chance to actually talk to the farmers growing your food.  And I did just that in Canada, where we had the chance to talk with some of the canola farmers.
 
So here’s a quick snapshot of how oils are processed.  In the processing of all refined vegetable oils, after manual extraction from pressing, a chemical is used to extract more of the oil from seeds.  It allows a significant more amount of oil to be extracted, which is very good news for the farmers who, fortunately for us, are providing us with food.
 
As the oil continues to be extracted from the seeds and processed for us to eat, however, there are no detectable traces of this at all.  We’re not eating it.
 
OK, so right now I know you’re thinking — that’s gross, why should my food be treated with chemicals?

Here’s an even lesser known fact – refined (pommace) olive oil uses the same exact chemical to get more oil from the olives. 

So in one case you’re pressing seeds from the canola plant to get oil and in the other you’re pressing olives to get the oil. 
 
Interesting, right?
 
The other concern that’s often raised about canola oil is that it is genetically modified (GM).  And, that can be true — speaking with one of the farmers, this fact alone has saved his farm because he has a more disease-resistant crop.
 
Canola was developed by traditional plant breeding in the 1960s. Modern crop biotechnology ("genetic modification") wasn’t even invented at that time. Unwanted traits (erucic acid and glucosinolates) in rapeseed were bred out to produce canola, a unique plant species.

Today, some varieties of canola are genetically modified to be tolerant to select herbicides. Using these herbicides has improved crop production and quality so when talking with the farmers, it’s literally saved their livelihood.  And, luckily for us, farmers are around so we have the abundance of food and produce that we all love.  
 
The genetically modified portion of the canola plant isn’t actually where the oil comes from, but if you’re still not loving that … buy organic canola oil.  Organic canola oil is not genetically modified.  Simple solution. 
 
At the end of the day, canola oil is a healthy oil.  Like I said, they do make organic canola oil that is not genetically modified.  Outside of some of the health benefits of canola oil, here are some practical tips too:

It’s virtually flavor free, so can work with any food where you don’t want a ton of added flavors.
 
It’s less expensive than olive oil.
 
It has the lowest amount of saturated fat among any edible oil available.
 
Here’s an easy recipe I found on the CanolaInfo.org website to try.

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Sweet Potato Fries with Cajun Dipping Sauce

Ingredients:

Cajun Dipping Sauce

• 3/4 cup fat-free sour cream 175 mL
• 1 Tbsp Louisiana hot sauce 15 mL
• 1 medium garlic clove, minced

Instructions:

Yield: 6 servings. Serving size: ½ cup (125 mL) fries, 2 Tbsp (30 mL) sauce.

While many critics claim it’s tied to diabetes and high blood pressure, others believe it’s no different than "regular" sugar."  Or, should I say — as equally bad as sugar.  Admittedly, our conclusion at the end of the previous HFCS blog was that at the end of the day, any type of added sugar wasn’t good.  So not "supporting" HFCS by any means, per se, but not thinking it’s the devil.  What we didn’t like is that it’s created in a lab…and we continue to suggest local honey as a "better" form of sugar or sweetener (though, again, none are great). 

From what we’ve seen and read,  HFCS didn’t seem to be any "worse" than table sugar — all are equally bad for you.  But the debate continues to rage on about HFCS vs. table sugar.

But a new study sheds some more light on the topic, suggesting HFCS MIGHT in fact be worse.

The study was published in the journal Metabolism. 

Here’s the deal.

Researchers gave subjects 24 oz (3 cups) of Dr. Pepper sweetened with either HFCS or cane sugar (which is table sugar).  Not surprisingly, they found higher levels of fructose in the blood in those who drank the HFCS sweetened product … but they also found higher blood pressure readings and higher levels of uric acid, which in excess is tied to gout and possibly kidney damage.

Hmmmm.

While the researchers suggested “To our knowledge, this is the first study to show that HFCS is more likely to cause acute adverse effects than sucrose."  However, another quote that popped right out from them was "the treatment effects may increase with continued, chronic exposure to these sweeteners.”

In other words, if this soda habit is continued over time, the negative effects they found (higher blood pressure and increased levels of uric acid) may increase.

So it’s true that this is just one small study.  But if we wait years for more and more research it may be too late … the damage is done! 

So why is it that all sugar isn’t created equally?  Likely the same reason all calories aren’t created equal.  A sugar isn’t a sugar just like a calorie isn’t a calorie. 

Are you confused?

It seems to stem from the fact that the different types of sugar — fructose vs. sucrose — are metabolized differently.  Like we said earlier, HFCS isn’t ‘natural’ in the sense that we don’t consume this much fructose at once.  And it’s made in a lab.  Just a few short decades ago, there wasn’t such thing as HFCS. Sure, fruit has fructose — but about 4-5 times less than what’s found in one soda — and it’s naturally occurring in fruit, not artificially created.  That’s a good thing. 

Mohr Results Bottom Line: At the end of the day, no added sugar is great regardless of the source.  But considering Americans now consume about 22 teaspoons per day of added sugar, let’s consider the source, too.  And we’re not waiting for more research to suggest avoiding HFCS!  Read labels — it is everywhere.  Of course, in an ideal world, the overall amount of total added sugars would be reduced dramatically as well.


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But not all fish oil is created equal. 

Let’s first get something straight. 

1. All fish oils are NOT created equal.  
2. You shouldn’t burp up fish after taking capsules (and, no putting them in the freezer isn’t the answer — they shouldn’t taste rancid in the first place).
3. Quality fish oil should provide a high concentration of the “good stuff” EPA and DHA.  These are two of of the three omega-3′s that are tied to most of the benefits of fish oil as a whole.

Quality fish oil products should be regularly tested for oxidation — in other words, is the fish oil spoiled or not.  There are a handful of measures for oxidation.  The question is how do you, as a consumer, look for oxidation in a product.

Ask … don’t ask the person running the supplement store you’re buying from … ask the company if they have 3rd party, independent lab tests to prove this to you.  All companies have websites.  Look up their contact information and call — if they don’t offer 3rd party testing that they are willing to share with you, I’d suggest finding another brand that does.

After all, I don’t think you want to be taking mercury, PCB’s and other toxic ingredients when you think you’re doing something good for your body.  Do you?

Here is something else to look for when you’re picking and choosing among the dozens of products…

The EPA and DHA content.  These are two acronyms for very long words that aren’t important for this piece … they are two of the three omega 3 fats.  For other nerds like us, the third is ALA.

You get EPA and DHA from animal sources (e.g., fish and fish oil) and you get ALA from plant sources.  There are a few exceptions to that rule … but few and far between. 

When you are deciding on a fish oil product, you want to look past the number for Total Omega-3′s and instead add up the DHA and EPA.  These two numbers need to add up to the dose you’re looking to take.  And the EPA/DHA should make up at least 50% of the total number.  At least. 

What is the overall dose? 

A MINIMUM of 500 mg EPA/DHA per day for general health.  Considering omega-3 insufficiency is the second leading cause of preventable death (of factors related to diet), we are comfortable and confident in personally taking higher doses (1000-2000 mg/day).  

If you have heart disease or family history of heart disease.  1000-2000 mg EPA/DHA

High triglycerides.  2000-4000 mg EPA/DHA.

Mohr Results Bottom Line.  Call the company you’re looking into and ask for 3rd party tests.  Next, the EPA and DHA in the product you’re taking should add up to you should be getting a MINIMUM of 500 mg EPA/DHA per day.  Eat fish, yes, but supplementing with a high quality fish oil product, like Nordic Naturals (what we use), is a wise move as well.

Want to hear the truth on even more dietary supplements?  Check out Dietary Supplement University and you won’t waste another dollar on useless dietary supplements in the confusing world of dietary supplements.

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This is no joke.  Watch this video I created. 

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Her strong Southern drawl and warm personality has engaged audiences for her popular cooking shows.  Her love affair with butter (and sugar, among other less-than-stellar ingredients) has certainly raised a few eyebrows though among the critics.

Now this news came out and many aren’t surprised.

This blog isn’t about Paula Deen though (aside from wishing she used her announcement to suggest she is making some lifestyle changes since that’s the biggest driver of type 2 diabetes).  It’s about heart disease.  But I bring up Paula because people with diabetes are at an even higher risk for heart disease.  In fact, two-thirds of people with diabetes die from cardiovascular disease. 

So how can you prevent or at least reduce the risk of heart disease (and diabetes, for that matter)? 

Yes, sure — eating well and exercising regularly.  Let’s get specific.  And since Paula Deen and her affection towards butter was the start of the blog, let’s continue.

Butter is primarily saturated fat.  While some saturated fat is OK — healthy, in fact — most of the science suggests there are much better options, like canola oil, to eat more regularly.  Canola oil is 93% healthy unsaturated fat.  That’s a good thing. 

Canola oil has the least saturated fat of any edible oil.  In fact, the U.S. Food and Drug Administration authorized a qualified health claim that  “… eating about 1 1/2 tablespoons of canola oil daily may reduce the risk of coronary heart disease…” when consumed in place of unsaturated fat.

The key there is replace versus simply add.  Oil still has a lot of calories per tablespoon, regardless of the type.  It’s just making smarter choices for the oils and fats you DO use.  And doing so can reduce the risk of heart disease.Here’s another way to help others fight heart disease, too — send them a Valentine’s e-card, through this link.  For every card sent, CanolaInfo will donate 20 cents to the American Heart Association up to $20,000  The money will support the association’s goal of improving the cardiovascular health of all Americans by 20% while reducing deaths from cardiovascular disease and stroke by 20% by the year 2020.  You let someone know you’re thinking of them AND support a great cause. 

While we’re talking heart health — check out this recipe from the CanolaInfo Dude Food recipe collection.  I like this because it combines healthy fats from both the canola oil and tuna. 

Grilled Tuna Steaks with Cilantro and Basil

3 Tbsp light soy sauce
3 Tbsp canola oil
1/4 tsp dried pepper flakes
6 tuna steaks (6 oz/170 g each), rinsed and pat dry
canola oil cooking spray
1/2 cup chopped fresh cilantro leaves
1/4 cup chopped fresh basil leaves
2 Tbsp fresh lime juice
1 Tbsp white vinegar
1/2 tsp minced garlic

In small bowl, whisk together soy sauce, canola oil and pepper flakes. Place tuna steaks and 2 Tbsp of soy sauce mixture in large, resealable plastic bag. Turn bag several times to coat tuna steaks. Refrigerate no longer than 30 minutes.

Preheat grill. Coat with cooking spray over high heat. In another small bowl, combine cilantro, basil, lime juice, vinegar and garlic. 

Remove tuna from bag, discarding any leftover marinade, and grill tuna for 1 1/2 minutes on each side or until very pink in center. Do not overcook tuna or it will become tough. Serve with remaining soy sauce mixture and top with equal amounts of cilantro mixture.

Yield: 6 servings. Serving size: 4.5 oz tuna, 2 Tbsp cilantro mixture. 

Nutritional Analysis per Serving:
Calories     210
Total Fat     10 g
Saturated Fat     2 g
Cholesterol     45 mg
Sodium     240 mg
Carbohydrates     1 g
Fiber     0 g
Protein     27 g

It really takes small, baby steps, for permanent weight loss success.  Here are 21 tips to virtually guarantee success — no weight loss pills, no bogus fat loss scams, or other infomercial quick fixes.  Just tried and true belly busting strategies.

1.  Find a support partner.  Someone who can keep you on track and accountable to stick to it.  This person will ONLY give you positive feedback and never shoot your goals down, or try to steer you in the wrong direction (e.g., you look GREAT, don’t worry about eating X)

2.  Replace all liquid calories with water and real tea (green, black, or white — not fake prepacked junk).  

3.  If you bite it, you must write it — record your intake either by hand in a journal or on a online source, like FitDay.com or Sparkpeople.com

4.  Stay positive — always remember progress, not perfection.  This way you will continue to make progress.

5.  Eat smaller, more frequent meals — including protein, fruit and/or veggies with each meal.  These will keep your appetite in check and energy levels high.

6.  PLAN AHEAD — sit down one day for 30 or so minutes and plan the week ahead food wise.  This will allow you to make the best choices.

7.  Check in with others — social support is key.  This is your accountability partner from #1, but maybe even logging into forums or in person groups too.  It’s easy to let yourself down, but no one wants to let others down!

8.  MOVE MORE — structured exercise is great, but you can’t just be "an active couch potato."  If you move for 30-60 minutes/day, that means you might be sitting or laying for the other 23 hours.  Play with the kids, walk the dog, get up from your desk regularly and walk around.  Movement is necessary!

9.  Eat more fruit.  Add 1 piece of fruit each day … then build on that each week until you’re getting upwards of of 5 servings daily.

10.  Eat more veggies.  Add 1 vegetable each day … and build on that each week until you’re getting upwards of 5-7 servings daily.  You can’t eat too many veggies!

11.  Try a new fruit or veggie.  We get stuck in a routine, eating the same foods over and over again.  This week eat a unique fruit and vegetable for you — if you only turn to apples and bananas, try berries, grapefruit, or some other fruit.  Same with veggies — expand your horizons!

12.  Eliminate trans fat — there’s not many foods/ingredients I’d say "eliminate" — but this is one of them.  Man made trans fat is horrible!

13.  Drink enough water so that your urine looks like pale lemonade.  It may or may not be 8 cups daily … use your urine color as a guide.  When it’s warm, drink more.

14.  Check the number of calories you are consuming. We always stress that all calories aren’t created equally, but at the same time, we can’t avoid calories all together.  They still matter.

15.  Focus on quality, not just quantity.  Calories do matter, but an apple and raw nuts for about 250 calories is much different than a 16 oz soda for the same number of calories.  "Fill up" on nutrients, not junk foods.

16.  Put the focus on fiber — recommendations are up to 35 grams/day.  Don’t worry about carbs, worry about fiber.  Fruit and veggies are great for this.

17.  Write down your goals.  Don’t just think about them, write them.  The act of putting them on paper increases the likelihood of achieving them.  

18.  Replace 1 meal each day with a large salad that’s loaded with veggies and topped with lean protein.

19.  Use fruit, veggies, and beans are your 3 primary forms of carbohydrates — loaded with fiber, loaded with nutrients, yet not filled with any junk.

20.  Stick to foods that have no more than 5 ingredients.  Max.  HINT — you won’t find it with pre packaged foods, so leave those on the grocery store shelf.

21.  Review your goals daily, commit to these 21 habits, and you’ll virtually guarantee success.

What did we miss?  We’d love to hear what tips YOU use to stay lean and healthy!

Since they played the Denver Broncos on Sunday, we of course had to watch the game, which included lots of yelling and lots of cheering.  And a game that went into overtime, which the Steelers then lost in the first play when Denver scored. 

But outside of the game itself, one thing people always associate with football — particularly the Super Bowl, which is around the corner — is food.  And lots of it. 
Usually wings.  Beer.   Chips.  Dip.  Pizza.  You know, the foods that have left 75% of the country with their new years resolutions behind them.

Don’t get me wrong — I’m all for those foods (outside of wings, which I hate) — the key is that these are once in awhile foods, not every day foods.  But what if you could have your “football friendly” foods that were actually good for you and, maybe even more importantly, taste great? 

Not to rain on your football food parade, but cardiovascular disease is the #1 killer of U.S. men and women. But it is preventable 80% of the time.

You know what can save you?  Changing what you eat.  Yeah, exercising is important too — of course — but let’s focus on nutrition today.
First, low fat is not the answer.  There was a point where we all thought it was.  In fact, back in high school when I was trying to lose weight, I had a goal of eating as absolutely little fat as possible. In my mind, if less was good, MUCH less was even better!  And I still have my food journals from that time with one day where I logged just 3 grams of total fat. TOTAL. 

Did I lose weight?  Sure thing, I ate less calories.  Was it the best approach and the healthiest approach?  Not a chance.

Here’s the deal — fat is fantastic for you.  It’s picking the right ones that’s the key.  And we’ll go into some other quality food choices in future blogs.
One fat I’m often asked about is canola oil.  I spent some time up in Saskatoon, Canada last year, actually, seeing where canola oil comes from (most is grown in that region) and seeing the entire process – from how it’s grown (imagine fields and fields of yellow flowers blooming) to how it appears on your store shelves.

Pretty interesting — the more we can find out about the source of our foods, the better .  Happy with what I saw and learned, I partnered with CanolaInfo.org to help bring you truthful info.  

Interesting stuff — canola oil has the least saturated fat and most omega-3 fat of any cooking oil.  And with little flavor but a high smoke point (meaning you can heat it to higher temperature without it smoking), it’s got a ton of uses.  

Getting back to football last Sunday, we needed some grub to go with the game.  And wings and beer weren’t going to cut it.  CanolaInfo put together a “Dude Food” Recipe Collection that was perfect for game days (or anytime you want it).  Since one of the recipes actually has beer in it, that made it even more awesome (and football-friendly). 

Try this:

Deep, Dark and Stout Chili
Ingredients:
2 Tbsp canola oil 30 mL
1 1/2 lb/750 g extra lean ground beef (or 1 lb/500 g extra lean ground beef and 15-oz/426 mL can kidney beans, rinsed and drained)
2 cups diced green bell peppers 500 mL
1 cup diced red onion
3 cans (14.5 oz/412 mL each) no-salt-added stewed tomatoes
1 bottle (12 oz/341 mL) dark stout beer
3 Tbsp chili powder 45 mL
1 1/2 Tbsp ground cumin 20 mL
1 1/2 Tbsp smoked paprika (optional) 20 mL
1 Tbsp sodium-free beef bouillon granules 15 mL
1 tsp salt 5 mL

Toppings
1/2 cup chopped fresh cilantro leaves 125 mL
1/2 cup finely chopped red onion 125 mL
1 medium lime, cut into six wedges


Instructions:
Heat 1 Tbsp (15 mL) canola oil in Dutch oven over medium-high heat. Working in two batches, brown beef, about 3-4 minutes per batch, stirring frequently. 

Meanwhile, in a sauté pan heat remaining 1 Tbsp (15 mL) canola oil and cook bell peppers and onions 4 minutes or until onions are soft, stirring frequently. Stir into cooked beef. Add stewed tomatoes, beer, chili powder, cumin, paprika, and bouillon. Bring just to a boil over medium-high heat, reduce heat, cover and simmer 45 minutes. Stir in salt.

Serve chili with choice of toppings placed in three small bowls.

Yield: 8 servings. Serving size: 1 1/3 cups (325 mL) chili. 
Cook’s note: Like most chili recipes, the flavors are more blended if the chili is served the next day. This dish freezes well, too.

They have a ton more great recipes on CanolaInfo.org, perfect for Superbowl Sunday or any other day …

Between and newborn and the holidays, "life" got in the way.

But we’re back and ready to help you take action and achieve whatever goals you set for 2012.  We’re not huge fans of New Year’s Resolutions — we say take action whenever the time seems right.

At the same time, it does feel kind of like a "clean slate." 

Considering we spend time each year planning for the next, we too spend some time thinking about how to make each year BETTER. 

Here’s how we do it, though.  Simply thinking about goals won’t work.  Even just writing them won’t work.  If you only have the endpoint in mind (I will lose 50 lbs) yet no strategy to get there, you’ll struggle.

Rather than focusing on the end, focus on the process to get to the end.  Or, as we like to call them … PROCESS Goals.

Take some time to think about these questions:

Where am I?

Where do I need to be?

What do I need to do go get there?

And now that we’ve just crossed over into 2012, the start of the year … it’s a perfect time for that check in.

An honest check in is the only way you’ll achieve and ultimately exceed your goals.

Again, we call these shorter term "goals"  — process goals – in other words, focusing on what it will take, the process, to achieve the tangible goals we set for ourselves.

Here are some examples of process goals if you’re trying to lose body fat.

1. Eat a veggie and/or fruit with every single meal.
2. Include protein with every single meal.
3. Eat breakfast daily …

The list can go on and we covered 7 more fat loss solutions in our 10 Commandments to Fat Loss blog we wrote last year.

Setting these process goals will help dictate permanent success. 

Here’s what you need to do next:

1. Set a big, seemingly unreachable goal (e.g., lose 50 lbs).
2. Break that goal into smaller, more manageable goals (lose 2 lbs/week or 8 lbs/month).
3. WRITE DOWN process based goals that will help you achieve #1 and #2 above (e.g., train 30 min/day 5 days/week or eat 1 more vegetable with every single day or include protein with each meal and snack, etc).

The beauty of the process based goals?  You can easily measure that progress.  You either hit those goals or did not.  And what they’ll do, rather than focusing on weight, body fat, etc is that when practiced daily … you will ultimately hit every single goal out of the ball park … even those seemingly "unreachable" goals.

But keep in mind you don’t want to go hog wild and try to achieve too much at once.  We’re all about positive thinking, but it’s better to focus on ONE change, achieve that … then move to the next, the next, the next and so on.  Research actually shows when you’re trying to change, every time you add more changes to the pile — the likelihood of achieving them goes down dramatically to the point that if you think you’re working on 3 things simultaneously, the likelihood of achieving ANY is practically zero. 

Scary.

So set lofty goals but work on making just 1 change and focus on it until it’s achieved.

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And lately that’s been true, as Sophia has been particularly "needy" at different times throughout the night.

Frustrating as it is, her little smile at 1:30 AM is cute enough to make that frustration quickly disappear.

Fortunately the other night I also had a bit of an epiphany, so all in all, it was a productive "middle of the night" stint.

And my epiphany was this "New Year’s Resolutions are merely excuses for what you don’t want to start today."

You see, at Mohr Results, we’re huge proponents of writing goals and working daily to achieve them.  In our women’s only boot camp in Louisville we do the same — have various challenges throughout the year and actually don’t do anything like it on January 1. 

We’re NOT fans of waiting until January 1st to set anything.

What’s magical about THAT day?

Start today and you’ll be ahead of the proverbial 8-ball.

If I wanted to lose fat, why should I wait an extra 3 weeks from today to get started…when I can easily lose 5-10 lbs in that time?

In the meantime, use these 5 Goal Achieving Strategies to help you set and achieve whatever you want from this point forward!
 

1. Write Down Your Goals.  Unless you write them down and "visit" them daily, they will get lost in the shuffle and excitement of new, daily issues and challenges.  Case in point — when Kara and I were on a recent road trip, she had a pad and we were creating a list of things we needed to take care of when we got home.  Two pages later, we were done … do you think we would have remembered all of them if they weren’t written?  Not a chance.  On the flip side, I’m happy to say that entire list has been crossed off.
2. Don’t judge your own goals – and don’t let anyone else judge them either! If you are consistently second guessing yourself, or your spouse, co-workers, or anyone else is second guessing you, you’ll struggle to be ultimately successful.  Assume there was NO limit, NO "ceiling" and NOTHING could get in your way.  With that being the case, what can you dream of accomplishing?
3. Think HUGE.  What’s the one goal that REALLY makes you step outside that confining box that so many of us live in?  Is it a certain body weight, certain look, certain income level, etc.  Nothing is out of your reach, as long as you put the time in to achieve it.
4. Write your goals in the positive.  Never focus on problems, only focus on solutions.  Rather than "I want to lose this weight I’ve struggled with for years," write "I weigh xxx lbs by January 30th, 2010 (or whatever date you choose)."
5. Be sure your goals are YOUR goals.  If your goals are influenced by the anyone but you, you’ll never truly "own" them — and when you don’t own them, you won’t achieve them (or if you do, it will be short lived).

Finish 2011 STRONGER than how you started!

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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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