John McGran's blog

EDITOR'S NOTE: The following was written by Dr. Patrick Havey of The Health & Wellness Institute. It is his unique take on what health care really means -- and why our system is so messed up.

Health care has been a very heavily debated subject for many years.

The subject in Washington has been how to help those who have not been able to get insurance coverage that enables them doctor visits, medicines, surgeries or other treatments that may be needed.

In a country where our health care technologies lead the world, many people make the conclusion that it is almost criminal not to allow everyone who needs care (or even those who don't) the opportunity to get whatever medical care they need.

The issue is not quite so simple, although the solution is.

First, in order to better understand the solution we have to agree on the problem.

The problem is the high cost of insurance. This most everyone can agree on. Insurance premiums have to be very expensive in order to cover a large percentage of doctors visits, medicines and other treatments; or the not-so-expensive premiums that cover less percentage of any medical bills, leaving you the patient more of the bill to pay out of your pocket. So far so good?

So, on one side we have the insurance companies that charge high premiums - let's just make that blanket statement, although the cost varies based on age, fitness, and overall health (like being a smoker or not). The premiums have become practically too expensive for companies or individuals who purchase their own, especially those who have families.

And on the other side are the care providers: doctors, nurses, hospitals. We're going to put drug companies into this category because they are providing care with the drugs they provide. (On a side note, if you look at the number of drug "reps" per physician, you will see estimates of 1 drug representative per 8 doctors.

This is the side of health care that must be addressed. But let's not be so quick to point fingers... yet.

Those on the side of providing care may be prescribing too many drugs, performing too many surgeries, and recommending too many diagnostic tests.

Hi-tech, high-cost

When you have access to a plethora of high-tech machines that can see the most detailed pictures of any organ or tissue, you will tend to use it... even if it isn't completely necessary. By necessary, it is meant that the treatment won't change based on the result of the diagnostic test.

Secondly, the number of drug prescriptions that are being given out today have gone exponentially relative to a decade ago. With an estimated 100,000 drug reps pursuing 850,000 physicians to "push" their brand of drug on the doctor, it isn't hard to understand why so many prescriptions go out the door.

Just look at what Walgreen's, CVS, Rite Aid, and even Wal-Mart, and just about every major supermarket in the country has done with the Pharmacy departments: increased their size and staff to handle the increase of drug sales.

Walgreen's transition in the past 15 years has been amazing - they have become the biggest retail pharmacy outlet in the U.S. based on sales.

This is a market that has been created by drug companies and doctors, yet is also perpetuated by you the patient. Going to the doctor for every scratch, sniffle, bump, bruise or fever does not help keep the cost of premiums down, nor does it slow down the revenue that continues to flow into drug retailers and therefore drug makers.

There are some estimates that more than 90% of drug prescriptions are not absolutely necessary.  Antibiotics would not be one of those, although an argument could be made that they are overprescribed.

The largest slice of the pie

There is one specifically designated group of people that are provided medical treatment that make up the largest percentage of the pie of medical costs. And those are the ones who are provided care for the last few months of their life.

This is the group who have the best insurance coverage, yet are most likely not going to live more than a year due to their condition, illness, or disease. Yet their insurance provides hospitals and doctors the opportunity to use every single drug, surgery, or any treatment possible to, not return the patient to a somewhat decent or "normal" quality of life, but what only amounts to prolonging their final days.

It is a morbid thought. Everyone would like to die in peace and comfort, but with an abundance of insurance, it's like giving the hospitals and doctors a blank check.

So what about the question of how to insure the millions of people who either don't, won't, or can't get coverage for medical care?

This may be a question that has a simple answer, but not an easy one to carry out. The real question is how do we get care to those who can't afford either the care or the insurance for the care.

Here's where there exists a conundrum. There are people who need treatments or medicines for conditions that they were born with, developed, or happened upon - conditions that are considered non-preventable, and yes some may have been from accidents (although auto insurance covers a big percentage of this category).

But on the other hand, there are those who overuse medical care (as described), no matter whether initiated by the doctor or the patient, who have conditions that are either minor and take only simple intervention to fix (a common cold, for example), or and this is the big one - those conditions that are the result of unhealthy lifestyle choices, which means they are or were preventable.

It all starts with a healthy diet

In other words, if all of us collectively chose to eat a healthy diet that consists of the minimum recommended number of fruits and vegetables each day - the foods that provide the nutrients, vitamins, and minerals we need - then that would be a major step in the direction of prevention.

If we stopped the consumption of soft drinks - the number one contributor to the overweight and obesity epidemic - in favor of water, this would be another major step in the direction of prevention.

Third, if we cut out the consumption of fast foods - the typical kind you think of when you hear the term: hamburgers, fries, pizzas, burritos - in favor of healthier foods like fish, lean meats, beans, or even salads, that would be the next major step in the direction of better health and prevetion.  This is what health CARE is all about -- caring for your health.

Most doctors give you something for a symptom. That's not health care. That's not even sick care. It's symptom care. We are responsible for caring for our own health. We have to care.

For those who have conditions like diabetes where medicines are needed, there should be no denying them the care that they need.  All of those people, whether rich or poor, who have conditions that are not and were not preventable, that can be fixed, treated, or managed, should have access to the care they need.

However, this is a very small percentage of the total health care costs that would be spent if we all chose to live a healthier lifestyle than we do now.

Your health care awaits

So your health care literally does await you. It awaits your decision.

Eating a diet that consists of lots of a variety of fruits and vegetables, plenty of water, and healthy sources of lean protein like beans, fish, almonds, yogurt, and the like instead of fast foods, soft drinks, and fatty foods... it's the choice you must make.

The one other item that must be eliminated for better health and prevention of sickness and disease: all tobacco products. This should go without saying, but again this is a cause of health care problems that could be prevented. 

The bottom line is that a country whose citizens are eating healthier and making healthier choices and ultimately living a healthier lifestyle, will see a large percentage of today's illnesses, conditions, and diseases prevented or at the very least be delayed until the much later years of life.

This would reduce the overall health care costs significantly, and would make access for those who absolutely need care, much easier and certainly more affordable.

It may be a hard pill to swallow, but our health is our personal responsibility.

The health of a nation does not improve because of government makes a law that allows every single citizen access to medical care. This only increases the market that drug retailers (and hence, drug makers) will be able to sell to.

Sure there will be some who really need the care.  But care starts with each of us individually. We must care for our own health. We must choose to eat right, exercise, and avoid those things that cause health problems in the first place.

The health care reform in Washington means nothing if don't reform how we choose to live.  When we each choose a healthy lifestyle, we'll be the reform that we need.

NOTE: You'll notice that "health care" was avoided in this article in favor of "medical care" or just "care." That's because true health care is based on what you do for yourself, not what a doctor or hospital does for you. This is no knock to the doctors and practitioners who are looking out for an individual's best interest and teaching them how to best care for their own health, but they are the minority.

Dr. Patrick Havey
The Health & Wellness Institute

Lost weight? Congratulations! Okay so you've done remarkably well with slimming down however please keep in mind that a diet is not something you go "on" and then "off."

No, a healthy diet is something you sustain for life.

When you stick with a healthy diet, you have far less of a risk of gaining back the weight you lost on your diet.

6 ways to keep off weight

Do the Math

It is extremely important that you keep an eye on how many calories you eat in a day. Consuming a few hundred extra calories a day will soon add up to a few extra pounds a month.

Rise 'n Shine

The best way to start your day is by eating a healthy, satisfying breakfast. It jump starts your metabolism and prevents you from pigging out at lunchtime because you are "starving!"

Portion Control

Read labels and see how many servings are in that packaged food you just bought. Or read the nutrition BEFORE you order at a fast food restaurant.

Also, know that restaurant meals are notoriously large. It's okay to order your favorite dish but just be sure to not eat all of it in one sitting.

Ask your waiter to fetch you a doggie bag first thing!

Stay Active

Eating healthy is one thing, but there's nothing like regular exercise to keep your furnace burning. An effective fitness routine should include no less than 30 minutes of aerobic exercise at least three days a week. A little weight training will also do wonders because muscle burns calories even while you aren't exercising!

Weekly Weigh-Ins

The moment you see a 5-pound swing upwards, be sure to cut back on food intake and boost the time you work out! By catching yourself before a big fall you'll have a far easier time keeping your weight under control.

Stay Motivated

One great way to stay motivated is to visit Diet-to-Go's website (www.diettogo.com) and scan the Success page for tips and encouragement from other folks who've been successful at weight loss. You can also get a lot of great tips from our Blog section.

Remember, you're not "cured" just because you reach your goal weight. Losing weight and keeping it off is a lifetime challenge.

You've proven that you can lose weight weight. So make a vow to never go back to wearing your "fat clothes" ever again!

Diet-to-Go national business director Michele Trankovich recently appeared on "Good Morning Maryland" to discuss the keys to sticking with a diet.

Check out the video:

Meet Chef Susan Irby. Over the years, Susan has worked with multiple Master Chefs including George McNeill, Todd English and Ming Tsai. But perhaps her biggest claim to fame is her nickname: The Bikini Chef.

Yes, Susan used to cook while wearing a bikini but her moniker has more to do with the fact she gets you in the swim of things when it comes to cooking with "figure-flattering flavors."

The host of "The Bikini Lifestyle with Susan Irby" is currently making a splash with her hot new book, Substitute Yourself Skinny (Adama Media). The book serves up 175 super slimming recipes and waves of great advice on swapping out "bad ingredients" for good in your favorite recipes.

Who says you can't eat great and lose weight? Not DiettoGo.com and not the Bikini Chef!

Susan Irby recently sat down with yours truly to answer 7 questions about food, fat and her new book.

Diet-to-Go: So you say a few simple substitutions can help me eat great and still lose weight -- what's the catch?

Susan Irby: Yes, substituting flavorful leaner, lighter, healthier ingredients for full-fat versions will absolutely help you drop pounds. The catch? Consistency!

Enjoying one flavorful "skinny" meal does not mean you will lose weight. It's a step in the right direction, but to lose weight, consistency is key.

With over 175 recipes and "skinny secrets," Substitute Yourself Skinny is a great place to start!

 
DTG: What are the usual suspects -- the worst-for-me-and-my-diet ingredients -- that make my favorite recipes so bad for my waistline?

Susan: One of the worst ingredients is in many favorite dishes and revolves around cream. Heavy cream and full-fat cheeses will sabotage any diet and are prevalent in bisque and alfredo-style sauces.

Using nonfat sour cream and nonfat milk in place of heavy cream alone saves 692 calories and 87 grams of fat per 1 cup (1 cup of cream substituted with 1/2 cup nonfat sour cream and 1/2 cup nonfat milk).

If you must have cheese, opt for reduced fat versions, skim milk or part-skim versions and stay away from full-cream cheeses. 

 
DTG: What are some of the great substitute ingredients -- foods that keep the taste but take away a lot of the fat and calories?

Susan: Nonfat vanilla yogurt is one of my absolute favorite ingredient substitutions. Use it in place of full-fat mayonnaise in chicken salad, tuna salad and shrimp salad.

Also, soynaise is a soy-based mayonnaise product that can be used just as you would mayonnaise on sandwiches and in recipes.

Use nonfat cream cheese and add a little lemon zest and perhaps a few chopped fresh herbs such as cilantro or dill to spruce up the flavor.

A lot of people shy away from low fat and nonfat versions of foods because they feel they lack flavor. Infuse your own flavor into these foods with citrus and herbs. They have tons of flavor, virtually no fat or calories, and have positive nutritional properties, too, such as vitamin C and fiber.

 
DTG: What led you to become a cook... and someone who cares about keeping in flavor while transforming food into diet-friendly fare? Did you suffer a weight problem?

Susan: I worked in a stressful corporate environment. To de-stress, I would come home and cook, taking out varying ingredients from my cabinets and experimenting with flavors.

It was during that time I self-published my first cookbook, Cooking With Susan, Southern Family Favorites, as a tribute to my southern heritage and family recipes. In doing tastings from the book, people would comment about the high fat content of the foods and asked why I wasn't fat. It was because I didn't eat those foods all the time.

So, I began teaching cooking classes on the healthier foods I eat like broiled salmon, grilled vegetables, and pan-grilled lean beef.   Now, while I have never been obese, my weight has definitely fluctuated throughout my life, as much as over 20 pounds, and I realize the importance of staying with a plan, being aware of the types of foods you consume on a regular basis, dealing with the effects of what I call "emotional eating," and learning, over time, to enjoy everything in moderation.

Trust me, it's much easier to life a healthy lifestyle and stay more on the "bikini" side than it is to constantly feel you have to or want to lose weight. I could write a full book on that alone! Perhaps I should.

Weight can be viewed as a battle, but it doesn't have to be. Get your mind wrapped around being "bikini" first, then the rest is just healthy gravy.  :o)

 
DTG: How has the culinary world changed from when we were kids? I recall "diet foods" tasting like cardboard... or worse!

Exactly, you are spot-on correct. In the past, reduced-fat, low-fat, and non-fat foods were not the most flavorful and their texture left little to be desired. Times sure have changed!

Some of the non-fat products in the market taste better than the full-fat versions. Take cottage cheese, for example. Use non-fat cottage cheese in lasagne, desserts, and many recipes calling for full-fat creamy cheeses and sour cream, or enjoy as is with a few slices of tomato, fresh basil leaves, drizzled with a hint of olive oil. Delicious!

In the past, the same cheese most likely would have been watery and flavorless. There are many examples of this. Before you say no to low-fat and non-fat food products, give them a try and try a couple of different brands. My guess is you will be pleasantly surprised.

As well, as I mentioned above, don't be afraid to add your own flavorful twist on these low-fat versions. Perk up the flavor by adding a little lemon zest, about 1/2 lemon, orange zest, fresh herbs...  I can't stress enough the simple, fresh, crisp flavor just those little additions make to an ordinary dish. 

 
DTG: Your recipes sound scrumptious, but how do I find the time to make a list, shop for food, and then prepare it in my kitchen -- I am a very busy guy!

Susan: I agree. We are all busy these days. Computers, internet, all the fun apps...  our lifestyles these days, no matter where you live, are inundated 24/7 with information and the need to respond.

You have to train yourself to think ahead. Not weeks ahead, but a day ahead, or a few hours ahead. If there is a specific recipe I want to cook for lunch or dinner and I don't have time to write it down, I honestly take the cookbook to the store with me!

Ideally, think about the plan for your day the day before. Make it a fun event in your mind. Not a chore you have to do. Take a few minutes to write out your list which saves you time at the store.

Most of these recipes, with the exception of the lasagna, can be made in minutes. Again, think of cooking as fun. Involve your friends, family, or significant other. Or, use this time as "you time" -- a way to relax and de-stress from your day.

Experiment with different foods and flavors. What is the worst that can happen? You throw it out! Not ideal, but the idea is to have fun and make cooking an activity you enjoy, not something you have to fit in simply because you have to eat.

The more fun you make it, the more time you will want to dedicate to it. 

 
DTG: So how did you become known as "the bikini chef to the stars?" Did you really cook while wearing a bikini... and weren't you afraid of splattering grease?

Susan: I do, on occasion, cook in a bikini. When I am at my family's cabin on Lake Martin, Alabama, I still sometimes cook in a bikini. That's where bikini cooking really began!  After spending the day water skiing on the lake, we'd be so hungry we would cook in our bikinis.

Now, my logo is a cute pink polka-dot bikini. It's on my chef coat, my hat... so, technically I do cook in a bikini. Just not the kind you think.

Having said that, I do have a bikini chef coat surprise. The question, "do you cook in a bikini" comes up so often I decided to have a bikini chef coat custom made. I'll be cooking in a bikini on special occasions but you'll only get a peek-a-boo peek of the bikini.  :o)

 As far as being "the bikini chef to the stars," most celebrities are conscious about their figures, so what's not to love about great tasting, healthy "bikini cuisine."

As for splattering grease, I've got a few war wounds, so to speak. 

Thank you Susan... we'll give your recipes whirl but excuse me if I don't cook while wearing a bikini!

For more information, please visit www.susanirby.com. Become a fan of the Bikini Chef on Facebook and follow her on Twitter.

Americans spend billions of dollars each year on pills and gadgets they hope will help them shed weight.

The secret to a successful diet won't cost you a lot of dollars; all it takes to lose weight is a little sense.

The 5 Must-Haves of a Successful Diet

1. You need to eat great-tasting foods that fill you up without filling you out. Some people call this volumetrics. What it means is you eat nutrient-dense foods that don't contain a lot of fat. By removing the bulk of the fat, you can eat more food -- and feel more satisfied!

2. A diet must be as stress free as possible. Studies show that stress is responsible for weight gain. When you don't have to think about what you're eating for breakfast, lunch or dinner, you don't have to stress over meal planning, food shopping or finding enough time to cook.

3. Your diet has to be flexible. A diet that allows you to choose your favorite foods or two different calorie levels is flexible enough to stick with. Whether you like low-fat, low-carb or vegetarian, you need to have enough variety to keep you interested -- and you need to be able to easily swap out meals that just don't appeal to you.

4. You need a diet that doesn't lock you in for longer than you need... a diet that doesn't force you to eat the meals 7 days a week when you know your weekends will include family outings or events with friends. There's nothing worse than throwing away good foods because you don't need them, but still had to buy them. A diet that works is customizable to your wants and needs. No weekends? No problem! Lunch and dinner only? No problem!

5. Your diet needs to provide a wide variety of diferent meals to keep your taste buds from getting bored. Variety is the spice of life. New and different foods allow you to stay on a diet longer. And sticking with a diet for a length of time will result in greater weight loss.

So when it comes to the secret of dieting successfully... well, there really isn't any secrets -- and there really isn't any reason to research the matter any further because I'm here to tell you Diet-to-Go has unlocked the secrets of weight loss for you.

Stop equating dieting with deprivation and start eating better than you've ever dreamed possible. Our chefs will cook the food. All you need to do is eat great and lose the weight. 

At Diet-to-Go, we pride ourself on the fact we go the extra mile to take care of our customers. So when we got the results of a recent survey, we took the time to pore over them carefully... and to make the menu changes you told us you wanted.

Two things stood out.

First, even though the Diet-to-Go meal plans meet the guidelines of major health organizations like American Diabetes Association and American Heart Association, you were concerned about your sodium intake.

Second, you wanted a little more variety in our three five-week menus: Low-Fat, Vegetarian and Low-Carb.

So after digesting this information, our executive vice president John Stewart -- a kitchen wiz himself -- met with our master chef and our registered dietitian to come up with a number of menu changes that have already taken effect.

I recently sat down with Stewart to ask him about the new foods. Here is what he had to say:

So, John, why has Diet to Go decided to mess with its menus?

The simple answer: We sent out a survey to all of the customers who had ordered in the past six months and we found there were some common concerns with our product.  
 
Okay, so what are the major changes -- and which diets do they affect?

The major changes were to the breakfasts and lunches. We took out some of the sugar muffins and replaced them with more interesting offerings such as a mushroom and leek frittata.

We also replaced some sandwiches to eliminate the bread that a portion of our customers felt was too much. One nice change was switching from a chicken pesto sub to a chicken pesto salad. The traditional low-fat menu is the one diet plan that we really focused on.
 
There's been a lot of talk in the news lately about sodium -- how does Diet to Go stack up sodium-wise?

Sodium is a concern for us and in the traditional low fat menu we stack up very well. We will continue to strive to bring down any level that we feel is too high.

What other great customer-inspired changes are in the works?

We are focused on giving our customers more variety. To attain that goal, we are expanding our substitution lists for our low fat traditional and vegetarian menus. We will also create a substitution list for the low carb menu.

Currently, low carbers can only choose to double up meals during the week they choose to substitute for a meal they do not want.

Even more exciting, we are also looking to add a sixth-week cycle of meals for all three plans in the next year. These changes will take time to accomplish but we will work closely with our fine chefs to make it happen because we are dedicated in making our customers happy.

Wow, sounds exciting John. Okay, so for those of you who may have missed our news about current menu changes, here are the new meals:     

For customers on the Vegetarian Low Fat Menu, and Traditional Low Fat Menu for local pick up and mail order, the following changes have been made to your breakfast meals:

Cinnamon Raisin Bagel (Week 1) has changed to Fruit Ambrosia and Granola Bar

Apple Oat Bran Muffin (Local Week 1/Mail Order Week 2) has changed to Greek Stuffed Mushroom and a V8 juice

Zucchini Muffin (Week 2) has changed to Scrambled Eggs Rancheros

Wild Cherry Muffin (Local Week 2/Mail Order Week 3) has changed to a Mushroom Strata

Mountain Berry Muffin (Week 3) has changed to an Asparagus & Swiss Frittata

Plain Bagel (Week 4) has changed to a Whole Wheat Monte Cristo with Raspberry Maple Syrup and a Citrus Yogurt Salad

For customers who pick up orders locally and are on the Traditional Low Fat menu, the following changes have been made:

Sesame Noodle Salad, the side to the Szechuan Turkey Burger (Week 1) has changed to a Carrot & Beet Salad

Turkey Sandwich (Week 1) has changed to Blue Crab Ravioli Soup with Jello

Pasta Salad Primavera (Week 2) has changed to a Mediterranean Pasta Salad with Tuna

Chicken Pesto Sub (Week 3) has changed to a Chicken Pesto Salad

Turkey Sandwich (Week 3) has changed to a Thai Chicken & Mushroom Soup

Ravioletti Pasta Salad (Week 4) has changed to a Waldorf Chicken Salad with a Snack Mix

Mediterranean Pasta Salad (Week 4) has changed to an Aztec Chicken & Quinoa Salad 

For customers who receive meals via Mail Order and are on the Traditional Low Fat menu, the following changes have been made:

Sesame Noodle Salad, which is the side to the Szechuan Turkey Burger (Week 1) has changed to a Carrot & Beet Salad 

Turkey Sandwich (Week 2) has changed to the Blue Crab Ravioli Soup with Jello

Smoked Chicken Sandwich (Week 2) has changed to a Mediterranean Pasta Salad with Tuna

Chicken Pesto Sub (Week 3) has changed to a Chicken Pesto Salad

Turkey Sandwich (Week 4) has changed to the Thai Chicken & Mushroom Soup

Turkey Pastrami (Week 4) has changed to the Waldorf Chicken Salad with Snack Mix

Veggie Philly Sub (Week 5) has changed to the Aztec Chicken & Quinoa Salad 

I have tried many of these new dishes and let me tell you the Thai Chicken & Mushroom Soup and Blue Crab Ravioli Soup are extremely delicious!

The bottom line: Diet-to-Go continues to offer a wide variety of great-tasting dishes... delicious foods that I would never dream of making for myself. It really is like having your own gourmet personal chef -- at a fraction of the cost! 

It's been a few weeks since your last fix of Diet Blog Carnival, but the greatest show on dieting and healthy living is back in town. This week, we're featuring five more great blogs submitted by readers just like you.

This week's hot topics include saving money while food shopping, 12 cheap ways to stay healthy, and disciplined disobedience while you diet!

We love the many varied submissions you send us, so please keep your eyes open for blogs that have to do with healthy living, diet, fitness, motivation or nutrition... and send them to us here at www.diettogo.com!

Today's Top 5

Disciplined Disobedience

This really hit home for me because I blew my own diet today – in a big way... The trouble started when I started craving a burger from a chain called Smashburger. I don’t know if you have one of these in your city, but somehow we have one in Dayton, and these are truly the best burgers I’ve ever had. Even better: you can get one with guacamole. And the fries? Holy cow, they come with garlic and rosemary on them–completely irresistible...

Click here to read the complete blog

3 Quick Steps to Home Gardening in Small Spaces

There’s no denying the benefits of a home garden. It provides healthy, organic food that spends mere minutes traveling from plot to plate, ensuring freshness that translates to more nutrients. Furthermore, a home garden means exercise, outdoor time, and savings at the grocery store. But, unfortunately, planting that plot can seem a little like skydiving. Everyone wants to be the kind of person who does it, but when you’re faced with the actual prospect, it suddenly seems incredibly daunting...

Wendie Pett is a nationally recognized name in the fitness industry. She's passionate about motivating and encouraging people to make fitness and nutrition part of their daily routine.

The essence of total beauty — mind, body and spirit — is what Wendie Pett is all about.

When I decided to launch my "7 Questions With..." series of blogs, I quickly thought of asking Wendie to take part. I love her approach to health and fitness and I adore her vivacious personality.

Check out what Wendie has to say about getting visibly fit at any age -- and about the three biggest mistakes we make when we start an exercise routine.

The 7 Questions

Diet-to-Go: You're a big proponent of being "visibly fit" -- in fact, your unique workout program is called Visibly Fit. What does being visibly fit mean... that it's important to look good?
 
Wendie Pett: Most people think that being Visibly Fit is only related to being physically fit. While that is a big component, mental and spiritual fitness is equally as important. You may not realize that having a healthy mind and spirit is just as "visible" as having a healthy body, but it is indeed!

People can see when you are mentally sharp by the way you respond and in the manner in which you do so. A fit spirit is seen when the beauty from within reflects outwardly. Typically, this is first seen in the eyes... the eyes truly are the windows of the soul.

Have you ever met someone with a smile on their face, but sadness was visible in their eyes? I know I have. A balance of mind, body and spirit combined is what being Visibly Fit is all about. 
 
DTG: How can people like me, over the age of 40, stay in shape? It seems so difficult to get inspired to work out!
 
WP: It doesn't matter if you are over 40 or under 40. If you don't know your reason or your "why" you're working out, then you'll never be fully motivated or inspired.

I coached a client the other day and he never missed a day caring and praying for his ill father... why? Because his motivation was bigger than himself. Why does he now practice my Visibly Fit exercises daily? Because he doesn't want to be in a similar situation as his father in years to come.

Everyone has a different "why" but when your why becomes bigger than your current situation then the motivation never leaves.
 
DTG: There have been some contradictory reports on the amount of time we need to work out to be healthy and in shape -- what's your take on this issue? 
 
WP: Yes, there are some contradictions on this topic just as there are on most topics revolving around exercise and diet. But, my opinion -- first and foremost -- is that it's important to listen to your body. Let your body be a guide for you on a daily basis.

I personally train using my Visibly Fit exercises daily and do the moves throughout the day. It boosts my metabolism and gives me a burst of energy during the day. Typically, I don't workout more than 20-30 minutes total daily.

Where a person starts in their wellness journey determines the level of intensity and amount  of time required for their workouts. I feel that people don't need more than 45 minutes to an hour daily including cardio to receive optimal benefits.

Many people overexercise and defeat the purpose of what they intended to accomplish. Ever see someone that works out ALL the time and they never seem to have the transformation they seek?
 
DTG: If I work out really hard each day do I really need to worry about watching my diet?
 
WP: I think it's important to determine what a "really hard" workout looks like to an individual. But, YES... if you intend on reaching your goals to their fullest then your diet is critical. Exercise is only part of the equation; the other part is eating properly.

What does eating properly look like? I think it should 5-6 small meals a day, almost like grazing. God-given foods such as fresh fruits, veggies, lean proteins and whole grains.

Think about it, if you go out and eat your favorite cheeseburger and fries because you "feel" like it, then your workout would become null and void. Why work so hard if it isn't going to count? 
 
DTG: What are the three biggest mistakes we make when we start an exercise routine?

WP: 1. Setting lofty, unattainable goals. One should begin a routine with a realistic goal instead. Once you reach that goal then create a new one that is equally realistic. This will give you a sense of accomplishment more often and won't t leave you feeling discouraged. It's also a great way to see your progress.

2. Getting on the scale. Instead, set the scale aside and use a measuring tape to determine your progress. Muscle weighs more than fat and if you see that the number on the scale doesn't match the number you have in your mind then this can lead to more disappointment and cause someone to stop working out.

3. Start... stop... start... stop. The yo-yo routine will never offer promising results. Remember - practice makes permanent! So, practice daily with exercise and nutrition and results will stay. 
 
DTG: What is the simple secret for staying fit and living longer and healthier?
 
WP: A simple secret for me is prayer and meditation. When I start my day giving gratitude and love and receiving it as well, then my positive attitude overrides any "issues" that life my bring... and it will, believe me!

When you experience true joy internally then you will honor your temple (your body) by taking care of it. A respectful view of yourself encourages healthy habits, thus allowing for a longer, healthier and happier life.
 
DTG: What's the best way to slim down without resorting to pills or surgery?
 
Well, I'm a bit biased to my Visibly Fit exercises because you just use your body as your gym...no equipment needed. Using DVR (dynamic visualized resistance) exercises you can slim down quickly without putting wear and tear of joints, tendons or ligaments.

But, I believe that you should do whatever resonates with you. Just stay committed on a program and healthy eating patterns and you will see results.

Thank you Wendie! For more information and great advice from Wendie Pett, go to www.wendiepett.com. 

Phill Connell is back again with another insightful look at living with diabetes. Today Phill Tackles the topic "Dining Out with Diabetes."

Waiter... we're ready to order!

Dining Out with Diabetes

My long-running theme with Living With Diabetes is that it’s the habits that kill you, not the treats. Eating out is always a great pleasure, but if you overdo things, drowsiness can spoil a great evening then rushing to the restroom all night can make things even worse!

If you go to restaurants every night, of course you have to be very careful. But if you’re like me, eating out is a treat. I just need to follow the tips below to make sure that I am not only enjoying my meal, but staying awake until it’s finished and sleeping soundly afterwards!

The Tips

1. Go Where You Like!

Every type of restaurant has something you can really enjoy. I love Italian food but I go for Indian and Chinese regularly too. Each different menu will have choices that you can enjoy without pushing your blood sugars through the roof or denying yourself those complex carbohydrates that regulate your sugar.

Remember, this is a treat and you’re out to enjoy yourself.

2. Check The Menu

Have a look what’s on offer. In any restaurant, I try to pick a starter that contains few carbohydrates or, if that’s not available, I choose carbs with the highest fiber content I can find.

Loaded potato skins, for example, give a good high-fiber stomach lining without piling on the carbs.  On the other hand, a good fresh soup, shrimp cocktail or cold cuts of meat will usually be very low in any carbs at all.

For your main course, bear in mind the basis of the meal.  Potatoes, rice or pasta will probably mimic your normal meals – just look at the size of the portions you receive and be ready to (God forbid!) leave some if there’s just too much.  Or of course, you might choose to increase your medication a little to compensate.

3. Remember Complex Carbs

I talk a lot about high fiber eating. Complex carbs are basically high-fiber carbohydrates. These digest more slowly and won’t leave you feeling drowsy within an hour or so of eating.

If you keep the fiber content up, your meal will push your blood sugars upwards in a more controlled, steady way and you will be able to enjoy your food without feeling sleepy or suddenly needing to visit the restroom.

Sometimes this is as easy as asking for a baked potato instead of fries, or asking whether brown rice or pasta Verdi is available.  Each of these contains more fiber than their processed, white counterparts and will help you control your blood sugars better.

This advice works at home too, not just out a the restaurant!

4. Be Careful With Dessert!

Yes, I know: you love desserts. In fact, you can’t resist them.  Neither can I.

Be careful though. It’s easy to knock yourself out after a good meal, ordering a huge sugar-laden plate full of sweetness to put the period at the end of your gastronomic paragraph.

I’d never tell you to miss out on dessert. I know you wouldn’t listen to me. But I will tell you to just be careful!

Order something which isn’t as sweet as some of the choices.  I adore a good vanilla cheesecake, for example, which has much less sugar than many desserts.

I also like the British treat Eton Mess which is a delicious combination of fresh strawberries, whipped cream and meringue cookies. It is creamy, delicious, not too sweet and even contains one of your five-a-day recommended fruit portions!

Surprisingly, ice cream contains less sugar than most sweets too.

If you can, order a smaller dessert portion... maybe even a child's serving. Some of my favorite restaurants offer a small "taster" plate with a little slice of dessert and a coffee. It's a great way to end your meal. 

Eat lighter and you might just sleep better after getting home, and not be waking up to rush to bathroom!

5. Savor Those Flavours!

Sometimes it’s tempting to eat quickly, while you enjoy the eating and the wonderful company on hand. But overeating is not the way to go. Next time out, make sure you enjoy your food too.

The flavors of freshly-prepared food can be a revelation. Take time to savor them in your mouth, enjoying the individual tastes of each forkful.

You’ll find that not only is the meal more memorable, but you’ll probably consume less calories too.  I bet you already know that your stomach is a bit slow at times -- it doesn’t tell your brain that it’s full until 20 minutes too late! 

Remember this. You can eat a lot in 20 minutes and when you’re over-full, you’re not doing your body any favors.

Love Your Food

Diabetes certainly puts some limitations on what you can eat in one meal, but it does not prevent you getting a lot from a meal out.

Eating out is a wonderful way to expand your horizons while enjoying tastes and experiencing elements of another culture in the excellent company of our loved ones.

Don’t feel guilty about it. Embrace it and love your food while you care for your health!

Phill Connell is a food lover, cyclist and Dad. An insulin-dependent diabetic of 20 years, living with diabetes for Phill is just... well, it's just living. Staying fit and active to watch his family grow is what gets him up the mornings. Phill also writes his own blog to share the adventure.

Dieting doesn't have to be an all-or-nothing proposition. So the next time you slip and scarf down an entire package of Girl Scout cookies or a carton of ice cream, don't throw in the towel, give up and gain back the weight you've lost.

You wouldn't trash your car just because you got a dent in the fender, right? So why should you abandon your weight loss goals over a single moment of diet debauchery?

Author and registered nurse Linda Spangle knows why we are so quick to call it a day and dive back into overeating. 

"Whenever you say, 'I blew it,' your brain hears, 'That means I’m off my diet, so I might as well go ahead and eat more.' Then you decide that since your diet is a lost cause anyway, you might as well give up and start over the next day."

Sound familiar?

Here's what you do the next time you fall off the dieting wagon... and you will fall because, as Forrest Gump was fond of saying, "Slip happens."

Or as Billy Joel sang, "You're only human. You're bound to mistakes."

So instead of saying "I blew it!" when you gobble up a third slice of pizza, tell yourself you simply took a little time out from the dieting game. Then pick yourself up, dust off the crumbs and get back on on track.

NEVER,  EVER wait until "tomorrow" to take action. The time for action is NOW. This minute. This moment.

It really can be a make-or-break moment for you and your diet.

Do anything to take your mind off your slip... something that affirms you're in it to win it and you WILL continue to follow a healthy lifestyle. You may want to take a longer than usual walk, nibble on a piece of fruit or chew some sugarless gum.

Good luck! And when you need more advice on weight loss and nutrition, be sure to check out www.diettogo.com