Popcorn: A Superhero Snack

popcorn healthy snackI was surprised to learn that popcorn can be really good for you or really bad; it depends on how it’s cooked and what’s added to it.  Basic popcorn is an excellent source of fiber, which increases the feeling of being full and helps to steady blood sugar levels.   It’s also roughage, which helps keep you regular.  Additionally, popcorn:

  • Has more iron than eggs, roast beef, codfish or milk.
  • Has more antioxidants than some fruits and vegetables.
  • Is a good source of calcium.
  • Is high in vitamins like thiamine, riboflavin and niacin, as well as all of the B Complex vitamins.
  • Is an additional source of protein.

Plain popcorn can be an important component to an exercise and nutrition plan as it aids in building muscle, is low in calories, lowers fat and cholesterol and can reduce your cravings for the unhealthy alternative of high-fat, high-calorie snacks.  It can also accelerate  a weight-loss plan (Turbocharge Your Weightloss).

To get the most benefit from popcorn, I suggest you prepare it yourself and stay away from the prepackaged microwave choices.  The healthiest way to enjoy popcorn is to buy jars or bags of popping corn, line the bottom of a brown paper bag, one kernel deep, and put it in the microwave on high…….no oil.  Since all microwaves are different and the size of the bag may differ, listen to the popping and when there is about 2 seconds between pops, take the bag out.  Target also sells an oil-free microwave popper that is basically just a container and it seems to work really well.   It may take a little experimenting with your particular microwave to get the timing right, but in the end, you’ll have a fantastic snack to incorporate into your fitness plan.

God Bless


Igniting Motivation

We all know there are things we “should” be doing in our lives like eating nutritiously, exercising and living by the Golden Rule:  “Do unto others as you would have them do unto you.”  There is overwhelming evidence that these endeavors, among others, will lead to a happier, more fulfilling and better quality life.  So why don’t we all follow the Nike slogan and “Just Do It”?  MOTIVATION!

First, let’s look at the definition of motivation; “a feeling of enthusiasm, interest, or commitment that compels somebody to want to do something”.  Notice that motivation goes beyond just having a reason to do something.  There is emotion involved……….in order to be successful, you need to somehow generate a deep connection to accomplishing that upon which your attention is focused.

Okay, so how do you generate this emotional connection to an outcome if it doesn’t somehow exist naturally?  Here are some tips from Chaplain Ian S. Whitley:


Prior Preparation Prevents Poor Performance.  In other words, you need to first understand your current situation, your resources and your limitations. You need to accept responsibility for the mess you are in, before you begin to fix it.


Who have been the positive influencers in your life and who have been the negative ones? To kick-start your motivation, spend more time with the positive influencers and avoid the negative ones.

Smart Goal!

To be motivated, you need to know what you are aiming for, so make sure that your goals are Specific, Measurable, Attractive, Realistic, and Time-framed.

Inspire yourself!

Make sure that you are continually reading positive, inspiring books which give you insight into yourself and help you to laugh and not take yourself so seriously.  Get passionate about your goal.

Take action!

Don’t just talk about it get started – even if you don’t feel ready.  Don’t allow feelings to stop you, for the journey of a 1000 miles begins with just one step, so take it!

Include others!

Yes, this is about self motivation but all the great goals in life will require you to work with others to achieve them, so let your passion infect those around you.

Visualize the end result!

See it, talk about it, let it permeate everything that you do.  Focus on the fine details, the sight, texture, the color, the smell and the feeling of seeing your goal fulfilled.

Examine your motives!

Finally, ask yourself why?  Is this just an ego trip or is this goal for the benefit of others as well?  The right motivation IS important, though sadly it is often the last thing we think about.

One of the quotes we shared was from an unknown source that said:

“In the absence of clearly defined goals, we become strangely loyal to performing daily acts of trivia.”

Don’t let that happen to you, start work now on becoming self motivated – nobody can do it for you!  Get positive!

God Bless


Got Nutrition?

ShakeologyListen to what these doctors have to say about a quick and efficient way to make sure you’re getting the proper nutrition………..every day!

ShakeologyIf you’re interested in trying the product, there is a 30-day “no questions asked” money-back guarantee, if you are not 100% satisfied.  You can order the product here:


God Bless


You Are What You Eat

healthy nutritionToday marks the beginning of a courageous journey for seven individuals who have committed to making some big changes in their lives.  As members of a Fitness Challenge Group, they will be undertaking an exercise and nutritional regimen over the next six weeks that will transform their lives.  The following video is meant to be an inspiration for them and others who are seeking a healthier lifestyle.  This is a powerful example of the life-changing  results that can be accomplished just through proper nutrition.  When you add exercise to the mix, you have the formula for truly experiencing your full potential as a human being.

raw foodYOU CAN DO THIS!

God Bless


Complex Carbs: The Key To Weight-loss

Complex carbs nutritionThe primary function of carbohydrates in our diet is to provide energy for the body, especially the brain and the nervous system.  Carbohydrates are classified as simple or complex.  The classification depends on the chemical structure of the food, and how quickly the sugar is digested and absorbed.  Simple carbohydrates have one (single) or two (double) sugars, where complex carbohydrates have three or more sugars.  Complex carbs are broken down into glucose more slowly than simple carbohydrates and thus provide a gradual steady stream of energy throughout the day instead of the dangerous short-term spikes and energy crashes caused by simple carbs.  Most natural, complex carbohydrate sources also provide many of the vitamins, minerals and fiber needed for energy production.  Simple, refined carbs found in many processed, convenient foods tend to be devoid of these natural nutrients, increasing the amount of energy that will be converted into fat and stored.  Such simple sugars are often called “empty calories”, they lead to weight gain and are one of the primary the culprits in the epidemic of obesity in this country.

complex carbohydratesIt is healthiest to get carbohydrates, vitamins, and other nutrients in as natural a form as possible.  The best complex carbohydrates come from legumes, vegetables, breads, pasta and cereals.  Choose 100-percent whole wheat or 100-percent whole grain bread, cereal and pasta products over refined flour products because they contain more fiber.  The extra fiber slows down the absorption of the carbohydrates so you feel full longer and will be less likely to over-eat throughout the day.  A good complex carbohydrate intake is essential to exercise effectively and will make each workout more effective in losing body fat!

Here are some additional quick facts about the importance of replacing simple carbs with complex carbs:

  • Complex carbohydrates have less than half as many calories as the same amount of fat.
  • Studies have repeatedly demonstrated that our bodies do not absorb 10 to 20 percent of the calories in many complex carbohydrate foods.
  • Complex carbohydrate foods require a lot of energy to digest.  These energy calories are given off as heat from your body instead of being stored as fat
  • Starchy complex carbohydrate foods such as whole grain bread, pasta, rice, and bananas make you feel full after meal.  They actually shut off the hunger message from your brain.
  • Complex carbohydrate foods provide the chemical links necessary to burn off body fat.

Considering all the clinically proven benefits, complex carbs are the obvious choice in any successful exercise and weight-loss regimen.  Pay attention to the carbohydrates in your diet, make the shift to primarily complex carbs and enjoy the results!

God Bless


Need A New Body Part?



regenerative medicine

Regenerative medicine, once considered the stuff of science fiction, has managed to work its way into mainstream clinical medicine.  As it turns out, we are now manufacturing just about every component of the human body in the laboratory, thanks to the tremendous effort being put into stem cell research and bio-mechanics.  Regenerative medicine has been called the “next evolution of medical treatments,” by the U.S. Department of Health and Human Services.  With its potential to heal, this new field of science is expected to revolutionize health care.

“We have many challenges to meet, but are optimistic about the ability of the field to have a significant impact on human health. We believe regenerative medicine promises to be one of the most pervasive influences on public health in the modern era.” Anthony Atala, MD, Director, Wake Forest Institute for Regenerative Medicine

regenerative medicine heartI have a personal fascination with the very real prospect of  healthy members of our Baby Boomer generation enjoying substantially extended life expectancy (“Can We Live To Be 1,000?“,”Just hang On!“).  My guess is you are walking around with the notion, somewhere very far in the back your mind, that you’ll be around into your 80’s, maybe 90’s if you’re lucky.  That paradigm needs serious revisiting!  Even Dr. Oz, the heart surgeon popularized through Oprah Winfrey, admitted he had no idea how far we had come with the technology, as you’ll see in the video below.  The fact is, if you are healthy and manage to stay that way while these technologies develop, there is an increasing likelihood that you will live 30-40 years, maybe even longer, than you think!

The interesting question is, armed with this new paradigm, what will you change about your life today?


For those of you who are hungry for more information on the subject of regenerative medicine, here is a 20 minute video on the subject from one of the TED conferences.

God Bless


Detox Cleanse? Don’t Do It!

Detox cleanse There are a lot of companies trying to foist ineffective products on an uneducated public when it comes to detoxification and the various cleansing techniques.  Detox diets are touted as a way to remove toxins from the body.  Specific detox diets vary, but typically a period of fasting is followed by a strict diet of raw vegetables, fruit and fruit juices, and water.  In addition, some detox diets advocate using herbs and other supplements along with colon cleansing (enemas) to empty the intestines.  Unfortunately, there is no independent, solid clinical evidence that these products are effective or have any health benefits whatsoever.  In many cases, the products are meant to be combined with an increase in exercise and a shift toward more nutrient-dense foods and away from sugar, caffeine, fat and processed foods.  There is no arguing that some people have seen dramatic weight-loss with these diet plans, but those results are more appropriately linked to the masked diuretics in the product (water loss) and the proven clinical benefits of exercise and eating healthier food (more energy and weight-loss).

Sense About Science, a UK-based charitable trust determined that most commercial products’ “detox” claims lack any supporting evidence and can be considered a “waste of money”.  In addition, these toxins are largely undefined and have no scientific basis, making the validity of such techniques even more questionable.  There is no evidence for actual toxic accumulation, as the liver and kidneys automatically detoxify and excrete toxic materials, including metabolic wastes.

Detox cleanseHere are a few comments made by doctors at the Mayo Clinic when asked about detox cleansing:

Dr. Scott Bolhack:  “The science behind ‘detox diets’ is weak at best, and potentially dangerous (when following extreme detox regmiens) at worst.  Just maintain a healthy well-balanced diet.”

Dr. Ray Holt:  “A waste of money.  You’ll find lots of snake oil salesmen pushing this. It has no medical basis.”

Dr. Gurmukh Singh:  “What are you trying to detox?  Alcohol?  Drugs?  Caffeine?  There is no medically valid ‘detox diet‘.  Eating a well balanced diet rich in fresh vegetables and fruits and low in meats and fats; and exercise are important for healthy living.”

So there you have it.  Take the healthy components of a detox diet, like nutrient-dense foods, water and exercise, but leave out the snake oil.

God Bless