Josh’s Top 5 Carbohydrate Foods

Before I reveal those foods, first a little lesson on carb digestion that you may not know…

Carbohydrates move from your stomach to your small intestine where they are further broken down and the nutrients are absorbed. Starches from the carbs are broken down into glucose that is transported to your blood.

This causes a rise in blood sugar, which results in your pancreas producing insulin to take that glucose to the cells in your body.

It is either used as fuel or stored as fat. This may be a stretch, but I am going to assume you prefer your glucose to be used as fuel. (If not, we may need to talk…)

When you digest complex carbs that are low on something called the Glycemic Index (a rating system for the speed carbs are digested), the starches have to work their way through the fiber in the food before they can be absorbed into your bloodstream and converted into sugar.

Picture it as though you’re trying to walk through a densely wooded, overgrown forest. The more vines, weeds and branches you encounter, the slower you have to go to get to the other side.

And while that might get on your nerves quick if you’re out hiking, it is a good thing where carbohydrates are concerned because it means the energy you get from your food is slowly released over a longer period of time.

If your blood sugar stays stable, there’s not a massive insulin release and glucose doesn’t get stored as flab as easily. Instead, it’s more likely to be stored as energy in your muscle tissue. Score!

To that end, here are some of the best “slow-digesting” complex carbs to eat…

Top 5 Carbohydrate Foods:

5. Asparagus

Asparagus is a special treat that can be roasted, steamed, sautéed, added to salads and eaten as a side dish or even a main dish. Asparagus has a Glycemic Index of only 15. Anything under 50 is considered low, and low is good because it means it takes longer for your body to digest thanks to fiber.

Fiber is what makes you feel full longer, which is certainly helpful to keep the munchies at bay. As we spoke about, fiber also slows the absorption of starches into your blood. Adequate fiber in your diet lowers your risk of heart disease, cancer, diabetes and diverticulitis.^1,2,3,4 And because of its munchie-curing ability, it also helps you lose weight.

4. Cabbage

Cabbage is so versatile, you can enjoy it cooked or raw. It is low in calories as well as being low GI with a rating of 15. It is also high in fiber and vitamin C, and as a member of the cruciferous family of vegetables, cabbage has cancer and environmental estrogen-fighting properties, too.

3. Broccoli

Another high-fiber, cruciferous vegetable that is a 15 on the GI… Are you seeing a trend here? Broccoli has lots of vitamins like beta-carotene and vitamin K. There is also evidence that it can fight cancer because it is rich in phytochemicals called isothiocyanates.⁵

Better still, one study also found that eating 1-2 cups of cruciferous veggies a day lowers levels of oxidative stress (linked to cancer, diabetes, Alzheimer’s, and rheumatoid arthritis) by 22%.⁶

2. Spinach

Spinach and most other leafy greens also have a low GI score of 15. Spinach is high in iron, calcium, B vitamins, and antioxidants. If you don’t like it cooked, add it raw to your salads! Spinach is truly a superfood, full of at least 13 different phytochemicals that benefit your heart, brain, eyes and bones, and fight of damaging inflammation.

1. Beans

Beans, lentils and peas are known as legumes.⁷ Legumes, nuts and seeds are high in protein and fiber while still having a low score on the Glycemic Index. Take chickpeas for example. They rank lower than all the vegetables above, with a 10 on the GI – and studies have found they help lower bad cholesterol, too. Peanuts are only a 7! All are versatile and can be prepared in endless ways, giving you steady energy, keeping you full and satisfying your appetite throughout the day without sabotaging your health.

So as you can see, you really have lots of options. By swapping your sugary snacks for a few of these healthy carbs, you’ll give your body the energy and vitamins it needs to function optimally, without driving your insulin levels up out of control. So eat up and watch the pounds melt away… without hunger.

To a healthier you!
Coach Josh

Graduation

I have been away from my blog for awhile, because my youngest graduated. It truly took me awhile to get my mind wrapped around the party, the graduation itself, and how I wanted to be (weight wise, what to wear, what to do with my hair, etc) and of course, the house cleaning to get done. All of these things sucked my time away! The best thing? I did work out every morning 6 days aweek during all of the hubub! So what I want to talk about today? Celebrate the little things you did right today! Here's my list: I got up early and exercised for 30 minutes. I ate a good breakfast and lunch. I ate a healthy snack. I did a load of towels before work (whoo hoo). I talked my daughter into doing the dishes! I am on target with my water today. I am going to celebrate each little thing. I will not celebrate with food. I will celebrate by watching something I want to watch while doing step ups for 30 minutes and giving my body a wonderful stretch! Now I can hardly wait! What are you doing for yourself today?

food, food, food

Whether you are trying to get healthy, or lose a few pounds, you need to realize first off that this is not your typical "diet" where you cut out foods, or drink yourself silly, or give up food altogether for a few weeks and then you are done.
THIS IS A LIFESTYLE CHANGE. SOMETHING THAT WILL HELP YOU THE REST OF YOUR LIFE.

My tips mostly come from Belly Fat Free, by Josh Bezoni. I will find the link to get his book here in just a minute. I met Josh and his "students" in 2007 and knew this was the only way to go for me. Did you notice? I said "for me" not for you, or for everyone. You have to do what is right for you and your body and your health conditions.
1.clean our your cupboards!
read your labels and throw out sugary foods, salty snacks, anything with trans fat, hydrogenated oils, enriched flours, artificial colors/flavors, anything ending with 'ose. (sucrose, glucose, sucralose)We call these "obesity additives" What's left? You may ask. Real food, the way God made it, fresh, organic good-for-you food.
2. eat a little meal, (mini meal) every 3 hours.
Include some protein and good carbs, (vegies, whole grains)
3. move everyday.
4. have a cheat meal once a week
5. find your "trigger" foods and eliminate them, or at least limit them to your cheat meal.
6. if you are truly trying to lose weight, only weigh in once a week.
That scale can make you eat if you are emotional about it. Stay Away!

Contact support2@7daybellyblastdiet.com if you would like to purchase a copy of Josh's book, I get nothing in return for your buying, I just want to share my success. (but I am in the book, I think I am the last chapter)

let me know what you think of all this...
Jonni

6 Weird Ways to Crush Cravings/Notes from Josh

Some of these are a little “wacky”… but boy oh boy do they work!

Weird Way #1: Brush your teeth.

Believe it or not, brushing your teeth actually kills cravings. I don’t know a scientific reason for this, but I know from experience that after I “scrub my choppers” I lose the desire to eat. What’s more, food tastes strange right after brushing—probably because ingredients in the toothpaste bind to the sugar receptors in the mouth—so I tend to lose my appetite. (Be sure to brush your tongue and inside your cheeks and the roof of your mouth for an even stronger effect.)

Weird Way #2: Drink like a fish.

Many people battle “false food cravings” that are really THIRST cravings. (So True) Many times your brain detects that you are low on water and it sends out a craving signal for you to drink more water, but this signal is misinterpreted as hunger.

Divide your bodyweight in half and drink that many ounces of water each day. For example, I weigh 180 pounds so I shoot for 90 ounces of water consumption each day. It helps to fight cravings in a big way. Try it!

Weird Way #3: Sniff peanut butter.

Studies have shown that when research subjects sniffed peanut butter or peppermint extract their cravings dramatically reduced. The reason, these smells my cause the brain to release certain neurotransmitters responsible for controlling hunger. Sniff and get slim… weird, huh?

Weird Way #4: Sleep like a baby.

Exhaustion makes cowards of us all. There are countless stories of men and women who were experiencing great weightloss results until they ran themselves ragged, got overly hungry, and woke up 10 pounds heavier with a slew of empty pizza boxes surrounding them. Make rest a priority. I suggest at least eight hours a night and moments of planned relaxation throughout the day.

Weird Way #5: Chew gum.

I don’t know why it works exactly… but popping some sugarless chewing gum when I get a craving almost instantly calms my cravings. I do this after a meal, too, when I’m craving something sweet for dessert.

Weird Way #6: Eat more fiber.

Did you know that fiber (along with fats and proteins) fights cravings by slowing down the absorption of sugar in the body? Yep…Shoot for 30 or more grams of fiber per day to kill cravings.

Here are some of my favorite high-fiber foods:
• Barley has 12 grams per 1/2 cup
• Beans like black beans, navy beans, refried, and lima beans all have 6 or more grams per 1/2 cup
• Bran cereal has 13 grams per 1/3 to 1/2 cup
• Peas have more than 9 grams per 1/2 cup
• Strawberries have 4 grams per cup and raspberries have more than 5, and blackberries have more than 7 grams
• Broccoli has 7 grams per 3/4 cooked cup
• Oatmeal has 7 grams per 3/4 cup
• Apples have 4 grams of fiber in the form of pectin
Add a few of these tricks to your day to get your cravings under control.

With Energy!


Josh Bezoni

Josh's tips for eating out

Make This 1 Food Swap When Eating Out
By Coach Josh Under Nutrition Tips
I’m in Vegas on business and there is “bad” food everywhere. Talk about Sin City—pizza, ice cream, burgers and HUGE portions have taken over this place.

But I’m not going to let a little travel get in the way of my flat belly goals (I’m really on a roll lately), so here’s what I’m doing to keep things healthy while on the road:

1.Go grocery shopping. Right off the plane I made a pit stop at an organic grocery store to load up on healthy foods for my hotel room. I’m talking about apples, almond butter, string cheese, lunch meat, almond milk, veggies, hummus, protein powder and my own trail mix with almonds, pistachios, walnuts, dried cherries and pumpkin seeds. Yum! (I carry this trail mix with me everywhere in case I get hungry.)
2.Ditch the mini-bar. I called the hotel ahead of time and asked them to remove all the junk food from my room and to clean out the mini-bar refrigerator so I could use it for my food. Why put yourself through that kind of temptation? One moment of bad judgment can result in an extra 1000 calories on your belly. (Believe me, I know.)
3.Pass on the dinner rolls. While dining out I tell the waiter to skip the bread before my meal (save hundreds of calories right there) and to bring out a dinner salad instead.
4.Make this 1 food swap when eating out. I swap out any “heavy carbs” that come with my meal (piles of potatoes, rice, breads, pastas) for extra veggies or a dinner salad. “Hold the heavy carbs, add extra protein and veggies” will prevent a lot of belly fat when dinning out—easily 1000 calories. It’s a simple yet effective swap.
5.Fruit for dessert. I love something sweet after dinner, but I’m skipping the 750 calorie cheese cake for a bowl of mixed berries with a dab of real whipped cream. It hits the spot.
6.Find a safe haven. I found this little organic food joint in a nearby hotel and I’m eating as many of my meals from there as I can schedule. Grass fed beef, eggs from free range chickens, wholesome fruits and veggies… it’s my little safe haven in Sin City.
7.Cheat meal. I’ve got one big cheat meal planned for this 4-day trip and I can’t wait. I’m going to hit up a little pizza place I’ve been eye-balling over the last few days. Cheat meals are really important both mentally and physically (an occasional increase in calories can boost metabolism) so things don’t get too monotonous.
Well, back to my meetings. Talk to you soon!

With Energy,
Coach Josh

THIS IS A "SNAPSHOT" OF MY DAY

(I copied this from my "loseit" page. www.loseit.com)
Budget1,241 Food1,306 Exercise-633 Net673 Under568


Breakfast: 205

Shake, Chocolate, Perfect Protein 9 Fluid ounces 205


Lunch: 481

Fish, Tuna, White, w/ Water, Drained, Can 2 3/4 Ounces 100

Avocado, Calif, Fresh 1/3 Each 76

VEGIE CHIPS 30 Each 183

Cookies, Shortbread, Plain, 1 5/8" Square 2 Each 80

Baking Chips, Milk Chocolate 3/4 Tablespoon 42


Dinner: 401

HAMBURGER PATTY 1 Each 213

Cheese, Cheddar, Slice 1 Each 113

Avocado, Calif, Fresh 1/3 Each 76


Snacks: 219

Nuts, Almonds, Whole 10 Each 69

PRO FLEX SHAKE VANILLA 3/4 Serving 150


Exercise: 633

HIP HOP AB SCULPT 35 Min 306

BODYROCK DAY6 35 Min 327

go to www.loseit.com and start logging your calories, its fun and free, and you can friend me there too.

THOUGHT FOR THE DAY, AND WHAT I DO ABOUT IT

Are you doing all of the above? If not, then you can't complain. These things are vital to getting the weight off and keeping it off.
I decided it is time for me to keep a log of what I am doing, and you can follow along, or ask questions, and I can hopefully help you along.

At the moment, I could lose 15 pounds. 14-15 right around there.
So, who's with me?
Last night I did the workout from http://www.bodyrock.tv.com
here is what I did
this is a descending workout, meaning each exercise I did 10 times, then 9, then 8 etc.
switch lunges with two-8 pound weights
elevated push ups
low-jacks in squat position, with two-8 pound weights
push up/tricep dip one of each
side jump over weights, push up, tuck jump.

all in all with little breaks to drink or take a breath, this took me 35 minutes to complete.

This morning I got up and did Hip Hop Abs 2, fatburning cardio for 45 minutes. Then I had my protein shake, and went on to work.

this evening I will do another bodyrock workout.

My daily food intake goes like this
7am protein shake
10am snack (usually some almonds and some protein, either a shake or a bar, or some oatmeal and no almonds.
1pm, lunch, hopefully not too much, a little protein, a little vegie, something crunchy to make me feel good. This is almost always my biggest meal of the day.
6pm dinner, I try to make this smaller than lunch, depends on whats up at our house for dinner. half a plate of vegies, 1/3 of the plate, or so of meat,
I am bad at getting my water in right now, I do drink alot of iced green tea, and two 16 oz coffee, (not take out) with truvia in it.

Coach Josh Newsleter

(just a note, I personally know these people, they are real, I myself am in some of Josh's newsletters, and his book.)

If your flat-belly efforts have come to a screeching halt and you feel stuck… maybe you could use a hefty dose of inspiration to get you back on track?

If so, today I wanted to share two of my "flat-belly success stories" with you that are sure to give you that motivational spark you need.

Tina: A Mother Fights for Her Children

Tina White, a 35-year-old mother of two, had tried many different diets over the years, and she was wary of being let down yet again. The last thing she needed was another disappointment.

Then, one day, she looked at her 10-year-old son and 9-year-old daughter, and it hit her like a Mack truck. Her children were following in her footsteps and, from the looks of things, that meant they were on the road to becoming very unhappy with their bodies.

Scared, Tina knew she had to take action to prevent her children from falling victim to a fat lifestyle. It was time to stop procrastinating and to start getting her family on a healthier path.

It didn't take long to discover that The BellyFatFree Program was different from all the diets Tina had tried in the past. She explains, "What I love about the program is that it's not overwhelming, it's not too strict, and it's very easy … even with a busy schedule like mine. The ugly fat melts off, and people can't help but notice the wonderful changes."

Tina's friends can't get over how great she looks, and there's a good reason why. According to the scale, Tina lost 35 pounds and her love handles vanished (not to mention those 30 inches that melted off). Best of all, Tina knows that she's now setting a good example for her children, not to mention that her relationship with her husband Neil has never been stronger.

Mark: "I Finally Have a Life Again."

Mark began following The BellyFatFree program when he was at a dangerously obese 361 pounds.

In record time, Mark lost 110 pounds, without dangerous prescription drugs or risky weight loss reduction surgery.

For Mark, the last straw was "When I had to buy size 56 pants, and the belt to go with them. I was really depressed. I just made a mental picture in my mind that I was going to be in one of those photos where I put on the 'fat pants' and showed the progress!"

Looking back, Mark feels that he was absolutely "dying of fat" before he made the decision to change. He says, "I really felt like if I did not change, I would be dead very soon. I hated myself. I would wait until dark to take the garbage out because I was embarrassed to be seen."

Well, that's all changed. Now Mark finds staying at home boring, so you're more likely to find him hitting the open road (he put 7,000 miles on his Harley Davidson motorcycle this past year!), and he laughs about saving money on gasoline now that he's 110 pounds lighter. "Sometimes I think of so many things to do that I run out of time," Mark says. "I am not used to having all this energy. Life really is wonderful!"

Now I Want to Help You

If you don't already have one of my "flat-belly programs" and you're interested in finally losing that dreadful belly flab forever, be sure to watch this special video where I reveal some shocking information on 7 hidden chemicals in foods that are secretly making you fat…

http://www.bellyfatfree.com/quicktips/index.php?CID=116492&AFID=114872&SID=229e

To Your AMAZING Results,

Coach Josh

If you enjoyed this article, please forward it to your friends and family members. They can get this newsletter, too, by requesting a special report called "15 foods that kill fat," CLICK HERE.

ANOTHER HOLIDAY HELP (OR ANY PARTYTIME!)

Article by League Of Fitness Superheroes Member
Brad Pilon

A few of the feasts may be over, but it's STILL the holidays.

Food. Is. Everywhere.

Not only is food everywhere, but it's being pushed on you by
friends and family.

From drinks and cookie exchanges to turkey dinners and eggnog, this
is the season for overeating.

So , what can you do to keep minimize the damage to your waistline?


Well for starters, be realistic - There's going to be food at the
events you go to, so chances are you are not going to be able to
simply NOT eat. But you can use some clever tricks to keep the
calorie intake down to a reasonable level.

My first tip is to never be empty handed at any social event.
Always have water or other calorie free beverage in your hand at
all times. A lot of eating that we do at social events is a
nervous 'tick' - a need to be doing something with your hands.
Having a water serves to purposes:

1) It puts something in your hands
2) It keeps you from mistaking thirst as hunger.


Second tip -- if you are going to drink alcohol go for a stronger
drink and sip it throughout the night. This is one of my favorite
diet hacks. Leave the mixer and sugar/fat/alcohol calorie-bomb
concoctions to everyone else.

Opt for a scotch, brandy, cognac or vodka on the rocks. The alcohol
content is roughly the same as a pint of beer, but the social
'rules' of these drinks allow you to nurse the same drink
throughout the night.

You could easily spend a night sipping an ounce and a half of
cognac, and barely take in 100 calories. And as an added bonus most
of these drinks actually taste better at room temperature, so
you'll actually be drinking them properly.


Finally, try to sneak in a 24 hour fast during the holidays. Do not
skip an event because you are fasting, and if your
busy schedule doesn't allow you to do a full 24 hours that's fine -
but try to sneak one in.....two if possible.

In an ideal world you could even 'book end' a couple of days of
holiday festivities with two fasts...but accomplishing two fasts
close together can be tricky this time of year.

Lastly, if you gain a couple pounds this month, remember - don't
stress - you know how to take them back off.


Happy Holidays!

COACH JOSH'S AFTER CHRISTMAS TIPS

Ok… let’s be honest… we all ate too much over the Christmas break (even if you don’t celebrate, there tends to be a lot of extra calories lying around…)

And if you didn’t… well then you get a GIANT gold star! (Keep it up!)

As for the rest of us…

Like you, I had great intentions of sticking to my nutrition program during the holidays, but something changed my plans.

And that “something” came in the form of three GINOURMOUS baskets of goodies!


Here’s a question, what do you think my well-meaning family members and friends get for a nutrition nut like me for Christmas?

Answer… a big basket of JUNK FOOD!

NOOOO!!! (Why do they torture me like this?)

Talk about temptation… the basket above was stuffed with chocolate chip cookies (oh my), caramels, dark chocolate bars, truffles, “yogurt” covered pretzels, white chocolate macadamia nut cookies (no!), chips, cheeses, trail mix, crackers, and just about every last “trigger food” you can think of.

I think the ONLY junk food not in this basket (or in one of the other two baskets) was pizza. And that’s just because no one has figured out how to freeze-dry pizza yet. (Or have they?)

Well, I did my best to avoid digging into this basket of goodies for a few days. I was proud of my iron willpower. But then on Christmas Eve my girl Kim and I couldn’t take it a second longer… we mentally broke and dug into those treasure troves like a pack of wild hyenas!

When I finally “came to” there were empty boxes and wrappers all over the place… and my “partner-in-crime”, Kim, was right there with crumbs all over her face, too.

Then I ate even more of this type of food on Christmas day…

So now, today, I’m CRAVING these junk foods like crazy. But instead of throwing in the towel and gaining a lot more blubber, I’m fighting back by doing these 5 tricks to crush 1000 calories every day this week:

1. I threw out ALL of the junk food from my house. It’s true; if it’s out of sight it will be out of mind, too. (Calories saved = 1500 per day… maybe more.)

2. I’m increasing my fiber intake to 40 grams per day. (Most Americans only get 15.) This will help clean out pounds of "toxic junk" from my digestive system right away AND help me feel full longer. High-fiber foods include: barley, beans (black beans, navy beans, and lima), bran, cereal, peas, strawberries, raspberries, blackberries, red potatoes with the skin, broccoli, oatmeal, and apples. I also use Benefiber in my nutrition shakes which you can find at any grocery store. (Calories saved… 400 a day.)

3. I’m dropping my total sugar intake to 30 grams or less per day. Sugar causes belly (and body) blubber, it lowers your immune system, and it is highly addictive, as I soon rediscovered after my holiday. Lose it and you'll lose those pesky cravings, too. (Calories saved… 300 a day.)

4. I’m drinking a gallon of water a day to help flush my system and to improve my natural calorie-burning metabolism. If you aren't properly hydrated you won't burn the flab as fast as you could. It's true.

5. I’m exercising intensely twice a day for 30 to 45 minutes a session. Today I exercised with weights and tonight I went on a 30 minute walk/jog on the treadmill. Remember... body blubber is just stored fuel. To burn it, you gotta move! (Calories burned = 400 a day.)

So there are 5 easy tips that can help you keep over 1000 calories off your body this week.

Now my final tip is to believe in yourself and stay positive. So many people "beat themselves up" with negative thinking and hyper-critical thoughts when they go off track. Don't do this. Be your #1 fan and encourage yourself no matter what. We can do this together!

Happy Holidays,

Coach Josh

MAYBE WE NEEDED THIS BEFORE THANKSGIVING!

Zola Gorgon
Givaudon. Purveyor of Obesity?

I about lost my appetite last night while watching 60 Minutes. They timed the episode perfectly after Thanksgiving. Most of America had spent the weekend overeating. That’s just what we do. And now 60 Minutes was exposing us to what we really eat. Great timing.

Chemicals. Magic. Illusion. Madness. That’s what we eat when we eat processed food. If that stuffing you ate came out of a box or a bag, listen up. If that cranberry sauce came out of a can. You need to see this. If anything you ate over the weekend had a label that listed “natural or artificial flavorings” you’re in for a surprise.

I’m going to share with you the link to the 60 Minutes segment featuring a company called Givaudon. It’s a company you’ve probably never heard of but I guarantee you’ve consumed their products.

Givaudon specializes in flavorings. FAKE food tastes. Wait until you see what they can do to reproduce the flavor of chicken. That chicken noodle soup you ate? You know the joke about the proverbial chicken that only ran through the soup? Now you will find out it’s true. They can make you think you ate real chicken when all you had was a Givaudon experience of fairy tale chicken.

They call themselves illusionists; flavor experts who can duplicate and manipulate any flavor on the planet. And they show off in this segment like they are proud of what they do, when in fact they should be ashamed. At least that’s my opinion.

They admit they are in the business of addiction. They proudly agreed that they are in the business of addiction. Then, when they realized that maybe that word wasn’t giving off the positive impression they should portray, they manipulated the conversation to relate that they are only hoping you’ll want more of the product; that they will have instilled a pleasurable experience that you’ll want to repeat over and over again. So what’s the difference? There is none.

The flavoring business is nefarious at best.

It’s no wonder the huge majority of American’s are getting fatter. The manipulation is horrendous. And at the end of this segment you’ll see that they are transitioning now to produce even more flavorings to “help” us get thinner. Yeah, right.

I can see I’m on my soapbox now, so I’ll close off and let you decide for yourself. If this segment doesn’t get you to beg off of artificially flavored and processed food, I just don’t know what will.

I hope this sinks in and sinks in deeply.

Here is the link:

www.cbsnews.com/video/watch/?id=7389748n&tag=contentBody;storyMediaBox"

NEVER DRINK THIS! BY JOEL MARION

(this is from Joel Marion's newsletter)
They told you it was healthy.

They TOLD you it's what you're supposed to be drinking.

"No no...put that Kool-Aid down little Jonny...drink this insteadddd."

"Have some of this Billy...it gives you so many of the vitamins and minerals!"

Orange juice...apple juice...cranberry juice...juice juice!!!

It's all sugary crap.

ALL OF IT.

Parents, get a clue. Adults, you too. If you've got OJ sitting in your fridge thinking your doing anyone a favor, think again. It's needless calories. It's pointless sugar. LOTS of sugar.

"But it has so much Vitamin C!"

Wow, a fat person who doesn't have a cold. That's who I want to be.

25 grams of sugar in an 8 oz. glass. That's right...TWENTY FIVE.

And you know you don't just drink 8 ounces...

DOUBLE IT.

How bout fiber?

Zero fiber.

Oh wait...double it for a regular-sized glass that people actually drink from...

ZERO again.

You know what has a full day's worth of Vitamin C? That's right...an orange! It also has 4 grams of fiber and a quarter of the sugar.

Eat fruit. Don't drink juice.

"But what about 'All-Natural' juice?"

I said don't drink juice.

In fact, don't drink anything that has calories (with the possible exception of a protein shake). Instead, get your calories from filling, wholesome, nutrient rich food...not empty beverages.

You'll be less hungry. You'll consume fewer calories.

Embrace water. Flavored waters even. Get all crazy and float a lime.

Just try it...don't drink a single calorie at all this week. You'll probably drop a couple pounds. Repeat next week. Write to thank me later.

End rant.

Try this!

This is a podcast by two wonderful christian gentleman, who are working hard to live healthy and spiritually. Real conversations about diet and exercise and just plain talk that is good. No preaching, just conversation.
Follow them on their journey to live a balanced life.
I truly enjoy these guys, and they gave me permission to share on my site!
thanks BLW!!

http://balancedlivingweekly.com/