Volume 5, Issue 6: June 2004

Eat Only McDonald's for 30 Days?!

I'm Moving!

Oh, Sweet Sugar

Toning that Lower Body--the Lunge Gets it All!

Harmful Allies in the Fight for a Healthy Lifestyle

Tasty Black Bean Salsa

Message from the President
I’m moving! I am so excited!

My husband and I just bought our first home and are moving from Orange County to Atascadero, CA.

“Where?” That’s usually what people ask. It’s in California’s central coast right near the Paso Robles wine county. Good thing we love wine.

The cool part for me is that I coach all of my clients over the telephone so not only do I not miss a beat but I don’t have to leave all of my clients, who I so enjoy working with.

Another neat thing is that our house is on one-third acre with several large oak trees. Being a native southern California girl I’m not used to that much space. It will be like being on vacation everyday… at least for a while.

Leaving my family, friends and colleagues will be the toughest part, but I’m only a few hours away and already have my first business trip back to OC planned for late summer!

So if you’re ever up in the wine country (not Napa, but the other wine country) look me up!

To your health,

Heather

Heather Lynn Moreno
PeopleFit USA, President

"You may be disappointed if you fail but you’ve lost if you don’t try." - Beverly Sills
More on Motivation

Did you hear about the crazy experiment undertaken by 48-year old Chazz Weaver of Southern California to eat only McDonald’s meals for 30 days straight? You might be very surprised by the results.

He says he lost 8 pounds of body fat. His blood pressure went from 111/78 to 121/81, still considered good. And his cholesterol: in total it went up 6%, but that was due to an 80% increase in his HDL (good cholesterol). His LDL (bad cholesterol) dropped two points. And his triglycerides improved 42%. In addition, he is quoted as saying that his strength and energy did not diminish and that he had no negative side effects, “not even a headache or a mood swing,” reported by the Orange County Register.

What struck me about this experiment is Chazz’ passion for truth in this industry and the clear message that each one of us must take personal responsibility for our health and fitness.

Why didn’t he gain weight, but instead lost it? You may have guessed that it was exercise: he exercised six days a week for 75-90 minutes each day. Here’s a quote from Chazz’ website http://www.truthinfitness.org/projects/
mcDonalds/journal.html:

“I am saying that exercise was the reason for my improvements and not the fact that I only ate McDonald’s food for 30 days. If you were to take exercise out of the equation, I would have gained 30 to 40 pounds of body fat, and I can not tell you how my cholesterol would have reacted; this is where education becomes very important.”

While I have no intention of going on this 30-day diet, I love how this experiment highlights what we know: calories in, calories out. No one nutrient (carbs, protein, fat) makes us gain weight. It’s the balance, and exercise is a critical component in that equation. Critical! Point made?


Which of the following is sugar known to cause?

  • Obesity
  • High blood pressure
  • Weight gain
  • High cholesterol
  • Cavities
  • Diabetes

If you said cavities, and only cavities, you are correct. It is the only health affect that has been proven in studies to be caused by sugar.

You may be shocked to find out that there is no strong evidence that supports the claim of sugar causing weight gain or obesity. It is too many calories that will cause you to gain weight, whether it’s sugar or any other food/beverage.

If you find your excess calories come from sugar, here are some ways to moderate your intake but still enjoy:

  1. Split dessert with a friend when out to eat. If you’ve had a meal to begin with, eating an entire dessert would likely fill you up too much anyway. Also consider eating less of your entrée.

  2. Do not forbid yourself sugar. Studies show that you can only restrict it for so long. Restriction leads to binging, causing you to eat far more than you would have otherwise.

  3. Experiment with sweets that are lower in calories. In the summer, I love a cup of strawberries with a little whipped cream. It satisfies me while supplying a punch of vitamin C at the same time, all with minimal calories. Speaking of which, this is the time to enjoy those fruits we only get for a few months out of the year. Enjoy!

Sometimes you don't have time for a full workout and you need to make the most of the time you do have. One way to do that for your lower body is with lunges.

The lunge gets it all - your thighs (front and back), glutes (butt) and it engages your inner and outer thighs for balance. It works intrinsic muscles (those you "never knew you had") to balance you during the move. You also use your core muscles (abs and back) to keep you upright.

Here's what the lunge looks like:

[Pictured: right leg forward- switch off legs]

From the down position pictured above, press back up to starting position using your right leg. If you really focus on pressing through that front foot and pushing your heel into the ground, you can really work that side of glutes.

Make sure to keep your posture straight (head over shoulder, shoulders over hips… you get the idea) throughout the entire move. Do not let your knee bend past the front of your toes. In fact, keep the front knee at no more than a 90 degree bend. And never touch the back knee to the ground. There is no need to bend so far down.

You're busy so I like to share exercises that help you make the most of the time that you do have. There are a variety of ways to do this, the lunge being one of them. Keep reading future issues for more tips on how to make the best use of your workout time.

Please note:
The lunge is not a beginner's move. If you've never tried a lunge before, ask your fitness coach or trainer for guidance. If you have bad knees or experience pain, stop - use a different exercise.


By Susan Johnson
Founder & CEO, Susan's Healthy Gourmet

Whether you realize it or not, some of your closest friends and family members may be ruining your chance of losing weight and eating healthy. From your mother who taught you to clean your plate to your co-workers who insist that you have a slice of cake to celebrate a colleague's birthday, it seems that the pressure you face to "fit in" is never-ending. Though they mean well, you must learn how to handle these "harmful allies" and take a stand when it comes to living the healthy life you've been striving for.

Do you have a spouse who openly supports your weight loss efforts while dining on hot dogs and potato chips? The best scenario would be to get them to join you in eating a healthier diet. If that doesn't work, let them know how their actions slow your progress and ask them to please keep their junk food habit under wraps.

Do you know someone who is constantly telling you to "live a little" or "lighten up" when it comes to your diet routine? You know the type. They are usually the ones who can eat whatever they want and never gain an inch! The best way to handle this type of person is to deal with them calmly. Explain that you are too full to try whatever they are pushing in front of you or even excuse yourself from the table when appropriate. If all else fails be honest and let them know that their actions, while kind spirited, aren't helping you reach your goals.

Do your coworkers always seem to be looking for a reason to celebrate with doughnuts or cake? How about the receptionist who keeps that jar of chocolates on her desk which you are forced to pass four or more times per day? Your best bet to avoid these...

To read the full article please CLICK HERE

About The Author:

Susan Johnson is the founder of Susan's Healthy Gourmet, which provides fresh, nutritionally balanced, and calorie-controlled meals that are individually prepared and packaged to order. To learn more you can call 1.888.396.3257 (EZ-MEALS) or visit them on the Web at www.susanshealthygourmet.com (be sure to mention Heather Moreno & PeopleFit USA when you call). You can also register for Susan's the popular online monthly newsletter, Susan's Healthy Lifestyle, at http://www.susanshealthygourmet.com/
newsletter/default.asp


Get your fiber fix and a healthy dose of iron with this easy recipe:

2 – 15 oz. cans of black beans (drained and rinsed)
1 small to medium jicama (peeled and chopped)
6 tablespoons fresh Lime Juice
3 to 6 tablespoons olive oil (as desired)
1½ teaspoons ground cumin
½ cup chopped red onion
¼ cup chopped fresh cilantro
½ teaspoon salt
1 cup peeled and seeded chopped tomato
1 teaspoon seeded and chopped fine jalapeño
(use the whole jalapeño for extra spice)

Mix together everything except the tomato. Cover and refrigerate overnight. Add chopped tomato before serving. Serve with tortillas (for extra fiber use sprouted whole wheat tortillas) warmed in olive oil.

Peoplefit USA