Fat 2 Fit Radio

We are now off of the summer schedule and back to our regular schedule and release shows every 10 or 11 days. Shows are released on Saturdays and Wednesdays. Russ has a new long term goal! Russ will lose a total of 100 lbs at the same time we release show #100. On July 7, 2010, we will be releasing show #100. Very close to that release, we also plan to have another Fat 2 Fit Radio Meetup with fans and supporters of the show in California to celebrate this success. In the short term, up until Christmas, he is competing in a body transformation contest to keep him motivated.  Sign up as well and compete with Russ! Our Feature section is Dubious Diets From the Past. Some are funny, some are sad, and some are have even made a comeback. It seems that in the diet industry everything is reinvented over and over again. Machines that try to vibrate fat off of you, and even diets based on your blood type are really here again. They will soon be gone once more, but hold on to them to sell of Ebay 35 years from now when they become popular again. In the e-mail and comments section, Jen asked if it is possible for a weight loss plateau to become permanent, and if it would be possible for your body to break through a plateau with a lot of patience. We had over a dozen questions relating to how to interpret your results from using the Fat 2 Fit Radio calorie calculator. We combined all of these questions together and gave a complete overview of the purpose of the calculator and what to do with all of the results. Our 3rd email item came in from Lori, and she wanted to know about what to do about muscle soreness after a workout. Is it safe to workout again when you are still sore? In the Web Report, Jeff found an anatomy study that shows that Obese people have brains that appear 16 years older than average, are 8% smaller, and obese people are at a greater risk of developing Alzheimer's. Russ found a new iPhone and iPod Touch weight loss application that he is now in love with. The best part is that there is a free version for people to try out. Links Mentioned in the Show: Russ entered a Body Transformation Contest Fat 2 Fit Radio's Calorie Calculator Fat People have smaller brains! Daily Burn for your iPhone or iPod Touch iTunes link to Daily Burn Crazy Diets in History More Crazy Diets in History Recipe of the Week: Guiltless Brownies Homework: People try and hide their fat in many ways. Most men start untucking their shirts or wearing over sized shirts, women might wear larger jewelery like earrings and necklaces to draw people's eyes up to their faces, some people might always make sure that people don't follow them up stairs. We all have our little ways. The homework this week is to identify 5 things that you do to camouflage or distract your size to others. The goal here is not to see if they work or not, because in reality, most don't. The goal is to use them as motivation for yourself. These are the things that I will never have to do anymore once I lose this fat, because I will not be self-conscious about myself and I will be proud of my body and not have anything to hide. Listen here, or subscribe to automatically receive future shows.

You may have heard of these little electronic devices that you wear on your body or clothing, that magically figure out how many calories you are burning through-out the day. These Electronic Motion Trainers are packed with sensors such as motion, temperature and moisture to try and guess what you are doing during the day. One of them is even designed so that you can track how well you are sleeping at night. Russ evaluated one of these products called Bodybugg and gives us his review and experiences with it. In the e-mail and comments section, Chamika asked if it was OK to eat 50% of her calories from fat, even if it was healthy fat. We covered this topic in show number 5, but we give a quick review of what we think someone should be eating with regard to amount of fat, carbohydrates and protein. Becky had an interesting question about how to get over the fear of being hungry. Many people never actually feel hunger at any point of the day because they constantly are eating. This is not great for most people because this is how they gain weight, but this can also be the secret to never feeling hungry when you are losing weight as well. In the Web Report, Jeff talks about a new product called Cellusculpt. It is a product intended only for the most gullible which claims it can suck out your fat just by rubbing it over your skin. He also talks about a great Info graphic that shows the relative amount of caffeine in various foods and drinks and then compares it to the amount of calories in each. Russ found a new product called the EZ Weight Plate which is designed to help you eat correct portions. Links Mentioned in the Show: Fitbit Tracker GoWear Fit Tracker SenseWear Tracker Bodybugg Trainer Alternatives to Bodybugg Jeff's sample 2000 calorie diet The most useless fitness product to date: Cellusculpt The Buzz Vs The Bulge The EZ Weight Plate Recipe of the Week: Tuna Pasta Salad Homework: The homework this week is to start tracking your fitness level. Most people will keep track of their weight, but also start tracking how you feel. It doesn't matter how you track it, just find something that you can repeat every month or so. You don't need to do this at a gym. For example, you could see how many flights of stairs you can climb in a building in 1 or 2 minutes, or how far you can run in 1 or 2 minutes - it doesn't have to be exact, you could count the number of street lights that you passed. It is best to have something that you can quantify and measure, so that you can clearly see your results over time. Hopefully this will be one more way that you can use to motivate yourself. Listen here, or subscribe to automatically receive future shows.

Summer schedule continues this week with a show founded in the forums over at Fat2FitSupport.com. This week we talk about the tips and tricks the listeners and forum goers find helpful. If you contributed to this thread, then you might hear your tip in this episode. In the e-mail and comments section, Tom wrote in about our body's ability to become more efficient at a given exercise. The engineer in Tom was taught that a predetermined amount of work is required to perform any given task. This can be seen in running 5 miles and walking 5 miles. You expend the same amount or energy...or do you? Jeff has a very lengthy answer that should convince you. In the Web Report, Russ shares some more workout suggestions. This time it's 3 different types of interval workouts. We've talked about interval workouts before in a general sense. On a past show we even let you peek under our skirt here at the podcast and brought you on a workout at the Fat 2 Fit Radio gym. It's a good time. Jeff has a visual news story that shows how many minutes you have to work out at a given exercise to burn off the foods that you eat. If you drink a can of beer, prepare to walk for about 24 minutes to work it off. If you eat a Big Mac and fries, you'll need to do approximately 200 minutes of yoga to get rid your body of those calories. Be sure to check out the link to see the graph. Links Mentioned in the Show: Interval Workouts Wheel of calories and workouts Fat 2 Fit #29 - Interval Training Recipe of the Week: Three Bean Salad Homework: The goal of the homework section is for everyone to be able to do something specific after each show that will help them along with their fitness journey. The homework this week is to take 3 of the tips that we mentioned earlier in the show and apply them to yourself. I know that most of these tips that you heard today probably sounded like really good ideas, but they will have absolutely no impact on you if they just stay as ideas. Choose 3 of them, and then follow through. Listen here, or subscribe to automatically receive future shows.

Of the 20.8 million Americans with diabetes, 90 to 95 percent have type 2 Diabetes. Of these, half are unaware they have the disease. People with type 2 Diabetes, often develop the disease after age 45, but are not aware they have Diabetes until severe symptoms occur, or they are treated for one of its serious complications. Type 2 diabetes is nearing epidemic proportions, due to an increased number of older Americans, and a greater prevalence of obesity and a sedentary lifestyle. These statistics pretty accurately described listener Rocky. Back in February of 2009, Rocky sent us his story of being diagnosed with, living with and living through the complications of having type 2 diabetes. Sometimes we mention people that have had weight loss successes to motivate the audience to continue to improve health and lose weight. Sometimes one needs to take a sobering look at what can happen when you don't take care of yourself. In the show we talk a bit about metabolic syndrome and insulin resistance and their connection to type 2 diabetes, but mostly you're going to hear Rocky's story. Be sure to check out the links below to find out more about type 2 diabetes. Links Mentioned in the Show: American Diabetes Association ADA page on Type 2 Diabetes University of Virginia diabetes page WebMD Type 2 Diabetes Overview Mayo Clinic Type 2 Diabetes information Homework: The homework this week, is for people who have some of the symptoms of Metabolic Syndrome, to get a checkup from their Doctor to test to see if they have Diabetes. Prevention of Type 2 Diabetes is always the best line of action, but the second best line, is to get diagnosed early and start aggressive treatments before serious damage is done to your body. The symptoms of metabolic syndrome are being overweight, hight blood pressure, high blood sugar, high colesterol, sedentary lifestyle. Play it safe and get checked out. Listen here, or subscribe to automatically receive future shows.

Have you heard of a program called "Take off Pounds Sensibly"? Its been around for more than 60 years and has more than 10,000 chapters worldwide. Most likely, you have a chapter right where you live. TOPS is a nonprofit, non-commercial weight-loss support organization based in Milwaukee, Wisconsin, USA, with chapters located worldwide. Its two-fold objective is to encourage healthy lifestyles through weight-management support groups and to sponsor obesity research. Russ checked out a local chapter in Long Beach and went to a meeting to find out what it is all about. In our email and comments section, Markus wrote in to say that 2 Doctors and a Nutritionist have told him not to eat smaller, more frequent meals. Tracey told us about Shirataki Noodles and Yam Noodles which are extremely low in calories, and that our listeners might be interested in giving them a try. Teresa gave us some inspiration and let us know about some other effects of alcohol that we didn't mention on an earlier show. In the Web Report section, Jeff found a New York Times article which discusses why certain foods are truly addictive for people. If you are looking for a great full body workout without any equipment, Russ found a site which will lead your through a full body-weight workout complete with video tutorials. Links Mentioned in the Show: Take Off Pounds Sensibly What are Shirataki Noodles? More Shirataki Noodle/Yam Noodle info How the Food Makers Captured our Brains (NY Times) No Weight/Body Weight Workout Recipe of the Week: Healthy Chocolate Blueberry Oatmeal (From listener Anna) I start by cooking my old fashioned oats in boiling water in a pan. I add in a healthy portion of frozen blueberries. As they thaw, I also add in wheat bran (lots of fiber, very cheap and has few calories), ground flaxseed, and some soy protein powder. Now for the special ingredient! Hershey's Special Dark Cocoa powder. A tablespoon of this only has 5 calories and tons of great flavor - a bonus is all of the flavanol antioxidants. After I've mixed everything in, I serve in a bowl with a scoop of low-fat yogurt on top. Homework: We all have to admit that there are foods that we are addicted to that are bad for us. Its really not your fault because the food industry has created them to have that perfect combination of fat, sugar and salt. There are certain foods that I never buy because I know that I cannot stop myself from eating the entire package or bag. The homework this week is that if you have any of these foods in your home right now that are tempting you, throw them out and don't allow them back in your home. If you save them for later, they will never be any more healthy for you or any less addictive than they are now. Don't let an engineered food product undo all of your hard work. Listen here, or subscribe to automatically receive future shows.

Every once in while we get a backlog of questions and do an all question and answer show. That's what we're doing this week and here are the questions that were asked and the listeners that asked them: Bill asked about cheat days, do they hurt more than they help fat loss? Linda wrote in and asked about upping the intensity of her workouts, how fast to progress without getting injured. Katrina wondered if she could actually eat the number of calories that we have on the BMR calculator and still lose weight. Dongie is finding it hard to so much food when "eating clean". Sean is losing inches but not losing weight and wants to know if he's hit a plateau. Bridget wants to know if she should abandon her goal just 5 pounds short of attaining it. Brenda is sick of her weight fluctuations asked how to gauge weight loss by using measurements. These are some great questions and I'm sure some of you out there that didn't ask, but had the same questions.  Remember that you can send us your comments and questions.  We'll either respond directly or use your question as a part of the show. Links Mentioned in the Show: Pounds lost vs. inches lost Glenn Yoder 50lb. weight loss Fat 2 Fit Radio BMR Calculator Recipe of the Week: Grilled Rosemary Garlic Shrimp Homework: We received quite a lot of feedback this week about our calorie calculator that we have over at fat2fitradio.com/bmr. Almost everyone was surprised with the actual amount of calories that they will be able to eat at their goal weight. If you don't know this magic number, the homework this week is to head over to the website and plug in your information to find out. After you find this out, and know what your maintenance level will be when you get to your goal weight, try eating at those calorie levels. If you can do this for a few days, you can live at you goal level for the rest of your life. So simply head to fat 2 fit radio.com and click on the link at the top right that says BMR. Listen here, or subscribe to automatically receive future shows.

Jeff has quit the gym. Spurred on by his wife, he has taken the workout from the gym he's belonged to for 10 years, into the basement. He purchased two pieces of fitness equipment, a treadmill and a Bowflex. We're all a little bit surprised. Can the Bowflex give the average user a gym worthy workout? Is it the right choice for everyone? Jeff answers all those questions and many more as we talk Bowflex in this week's Feature section of the show. In the email and comments portion of the show, Connie called in with a great question that you'll want to know the answer to also. Can one drink alcohol and still lose weight? Alcohol has 7 calories per gram, almost twice the amount of protein or carbohydrates and just shy of fat. So, you answer the question before listening and see if we agree. Also, check out the links below for some great information on alcohol and weight loss. Our second question is a two parter from Don. When working out on the treadmill, which burns more calories, a faster pace with lower incline or a slower pace and a steeper incline? Jeff has a bit of experience with this, being a new treadmill owner. Don's second question has to do with toning muscle. You'll be surprised by the answer. In the Web Report, Russ points us to a web site called Sugar Stacks that graphically represents the amount of sugar inpopular foods by creating pyramids of sugar cubes. It's eye opening how much sugar is actually in processed food. Jeff has a sobering article about how living a healthy lifestyle, something we advocate and hope you there at home are following, is actually on the decline in the US. Unfortunate. Don't forget that we're hosting a social/meetup on July 15, 2009 in Long Beach, CA. Check out the link below for more information. We hope you can make it out. Links Mentioned in the Show: Fat 2 Fit Radio Social Healthy lifestyle on the decline in the US Sugar Stacks Calories in alcohol Alcohol info Fat 2 Fit Radio BMR Calculator Recipe of the Week: Grilled Portobello Mushrooms Homework: The homework this week is to check out how your workouts have been progressing over the last month. If you keep a training diary or have some sort of record on a calendar, this should be pretty easy. If you don't have one, you should start. Take a look, as best as you can, at what you actually did. Did your workouts actually progress over the days or weeks? Did you run a little bit farther, faster or take less breaks. When you did resistance training did you lift more, do more exercises, or rest less between sets? If you routine has become stagnant, now is the time to start changing it.

How many times have you eaten what you thought was a portion of a food, only to find out it was actually more.  Sometimes a lot more. Reading the nutritional label attached to all processed foods is extremely important, yet so many of us neglect to read exactly what we're putting in our bodies. Hopefully after this show, that will stop. We demystify the nutritional label and let you know what to look for when making your food choices.  While we're at it, we also give a few tip on making food choices based on the ingredient list.  Does that food contain added sugar or fat?  Learn what to look for and bypass those foods with unhealthy ingredients added. In the email and comments this week,we have a voice mail from Nicole. She is a vegetarian and wants to know about eating enough protein. Jeff and Russ are both out of their element here, so the author of Vegan Lunch Box, Jennifer McCann, was kind enough to send us a response to Nicole's question. Tom also wrote in asking if Russ is going to share his daily diet with the Livestrong web site and the iPhone app he uses to track all that he's eating. The Web Report brings two articles.  The first by Jeff is a great list from Zen Habits that gives 55 ways to get more energy.  Jeff highlights 20 of the 55.  Click the link below to the other 35.  Russ spotted a news item from New Zealand about a woman that lost 100 lbs. in 8 months.  Amazing amount of weight in a short period, right?  But, she didn't do it right and is now having medical problems. Links Mentioned in the Show: 55 Ways to get more energy Woman loses weight drinking Red Bull Vegan Health This is Why You're Thin Fat 2 Fit Radio BMR Calculator Recipe of the Week: El Pollo Loco Style Grilled Chicken Homework: One of my biggest beliefs is that you cannot improve what you cannot measure. If your goal is to lose fat there are many ways to measure that. You could see how your clothes fit, take circumference measurements various body parts, find out your body fat percentage, and of course you could weight yourself on a scale. The homework this week is to take your results of how you have progressed and make a graph to see how you have done over time. It doesn't matter if you do it on paper, in an electronic spreadsheet, or find a place online. If you feel discouraged, you can always look back and see where you have come from. A week or two where it doesn't seem that you have made any progress doesn't seem so bad when you can see all of your progress at the same time. Listen here, or subscribe to automatically receive future shows.

We started creating the show in the summer of 2007, and now 2 years later, we are announcing the first Fat 2 Fit Social. This is a chance for our listeners to meet us and get to know the real us in a casual setting. We already feel like we know hundreds of our listeners who have sent in emails and told us all about themselves and we would like to meet you in person. Its really weird that so many of you have shared so much about your lives and we have shared so much ourselves, but we've never met or had a conversation - so let's change that. We will be hanging out at Islands Bar and Grill in Long Beach California on Wednesday, July 15 from 7-10 pm. We're buying the appetizers so bring your appetites. Healthy appetizers of course. So if you happen to live in the Los Angeles area or are going to be in California on July 15th on vacation, we would love to meet you. This may surprise a lot of our regular listeners, but myself and Russ still have never met in real life. We have recorded all of our shows and chatted with each other for hundreds of hours over Skype in the last 2 years, but we have always been 1600 miles apart. We will be meeting each other for the first time only a day or two before the Social. Here is what you need to know: What: Fat2Fit Radio Social Where: Islands Restaurant (website) When: Wednesday, July 15, 2009 Location: 7531 Carson Blvd., B-2, Long Beach Towne Center Long Beach, California 90808 United States (562) 421-6798 Time: 7 PM until close Map: Islands location in Long Beach More information: Event Listing on "Upcoming" How to RSVP: Send us an email to podcast@fat2fitradio.com or reply on the event listing page. Hope to see you there!

Today we are covering advanced weight loss techniques that really work, not the crap that you read everyday in magazines, but safe and effective strategies that can give you a boost in your fat loss without sacrificing muscle or your metabolism. The ultimate goal of a diet is to lose fat, not to lose just "weight". These techniques are designed to do just that. They take a little more work and attention to detail, but you will get out what you put in. The advanced techniques come from the world of bodybuilding. A bodybuilder is not just a huge muscle-bound person. When they are competing, their goal is to get as lean and fat-free as they can so that their muscles can be clearly seen. Their goal is to lose fat without losing a single ounce of muscle or lean body tissue which is exactly what a reasonable diet goal should be. In our e-mail and comment section, Jennifer talks about a new website that she created called "This is Why You're Thin". (http://www.thisiswhyyourethin.blogspot.com) It is opposite of "This is Why You're Fat" which we have talked about previously on the show. The website is a visual celebration of what thinner and healthy people do and eat as part of their healthy lifestyles. We suggest that you check out her website and submit a picture or two yourself. We also respond to an e-mail from Shellee about the HCG diet. In this diet people receive daily injections of a hormone called Human Choriogonadotropin which is harvested from the urine of pregnant women. Is it an effective diet and more importantly is it safe? In the Web Report, Jeff takes on the Diet Industry. Is the goal of the Diet Industry to help you lose permanent weight? No, the goal is to make money and they are not upset when people end up being return customers over and over again. His article deals with weight loss secrets that the diet industry won't tell you about or at least downplay. Russ has an article that lists 5 unusual weight loss tips that most people have never hear of. Links Mentioned in the Show: This is Why You're Thin HCG Diet Studies Show Results Equal to Placebo Kimkins Diet - just another starvation diet Diet Secrets the Weight Loss Industry Doesn't Want you to Know Weight Loss Tips You Have Never Heard Before Fat 2 Fit Radio BMR Calculator Recipe of the Week: Basic Black Beans Homework: The homework this week is very simple. Take a look at the website we talked about earlier called "This is Why You're Thin" (http://www.thisiswhyyourethin.blogspot.com) and check out all of the pictures of healthy meals, activites and people there. If you want to do something positive for other as well, submit a photo to the site yourself to celebrate something that you do that is healthy and could be inspiring to others. Listen here, or subscribe to automatically receive future shows.

The average cost of food in the world has drastically gone up in the last year. To make matters worse, the economy is struggling and more and more people are losing jobs or just seeing a slowdown in their business. How do you manage not to succumb to the temptation of cheap, unhealthy processed foods when money is tight? Today we are discussing how to eat healthy on a budget. We give our top 10 list of things that you can do so that you can continue to eat healthy and nutritious foods without going broke. We cover 3 emails in this week's feedback section. The first email came from Scott and dealt with how to fix his metabolism, how many calories should he be eating, a plan to lose 100 lbs in 6-8 months, and the term "metabolic reset". The second email from Rachel asked about whether she should continue to eat a snack even if she wasn't hungry. Should you only eat when you are hungry when trying to lose weight? Our final email was in response to a show where Russ mentioned his problems dealing with plantar fasciitis. This listener gave us some suggestions of how to deal with it. The Web Report brings us four articles. Jeff warned everyone about the popular weight loss product Hydroxycut. Not only does it not do what it claims, but it has now been shown to seriously harm or kill you! It has now been pulled from shelves. His second article dealt with the admission from Kirstie Alley that she gained back all of the weight that she had lost on Jenny Craig and then some. She was able to keep her weight off for the 3 years that Jenny Craig paid her to be their spokesperson, but as soon as she went back to her "regular life" and lifestyle, it all came back. In Russ' first article, he talks about a man who lost 146 lbs through a walking program. The bottom line for exercise and weight loss, is that exercise doesn't need to be very intense to burn those extra calories. His last article mentions an iPhone and iPod Touch application that will calculate your BMR and tell you how many calories you need to be eating. Fat2Fit Radio has a free tool here that will also calculate this for you. Links Mentioned in the Show: ZCoil Shoes Stop using Hydroxycut products, FDA says Kirstie Alley: 'Yes, I Gained 83 Pounds' Man loses 146 pounds walking BMR Calc iPhone App Some budget tips from F2F Radio Fat 2 Fit Radio BMR Calculator Recipe of the Week: Spiced Banana Orange Smoothie Homework: According to Gallup, because of the economy less people are eating out as often, but 2009 stats show that 60% of Americans eat out once a week, 42% eat out twice a week and 18% eat out 3 or more times per week. The challenge is to cut back how much you eat out by at least a half. There is always going to be special occasions where you will need to eat out, but the benefits of preparing your own meals health-wise and financially far outweigh the convenience. Listen here, or subscribe to automatically receive future shows.

This week for our feature section, Jeff found a weight loss/fitness program that is published by the US Navy. It's a no nonsense approach to getting and staying in shape. What were you expecting from the military, shakes, bars and pills to get in shape? In the e-mail and comments portion of the show, we have two listener profiles.  JP wrote in and he's not our typical listener.  JP is at his goal weight and has never been overweight, but his family is.  He recognized that prevention is the best medicine when it comes to weight.  David, on the other hand, did gain a lot of weight and has spent the last 3 years losing 100 lbs.  He chronicled his weight loss journey on his blog. The Web Report brings us two articles.  Jeff found one about women and their body image.  It's a top 10 list of disturbing facts about body image.  Russ shares an article about a study that basically found that ALL weight loss drugs are useless and that eating less and exercising more is the key to losing the fat.  Shocker! Links Mentioned in the Show: Navy Fitness Program Weight loss drugs are useless Women and body image David's blog 200 by 40 Recipe of the Week: Deep Dish Pizza Protein Quiche Homework: In my phys ed classes, when I lead my students through a good warm-up they are much more energetic and limber. How many people actually feel energetic and limber through-out the day in their regular lives? The homework for this week is to do a warm-up for your life first thing in the morning. Start incorporating some basic warm-up moves first thing in the morning to help wake yourself up and help to limber up your body. If you are up for a challenge, try doing 10-15 of the exercises that we talked about from the Navy Fitness program every morning for a week and see how you feel. I guarantee that your body will start to feel more alive, especially in the mornings. Here is a link to those exercises. Listen here, or subscribe to automatically receive future shows.

How many excuses have you used explaining why you can't lose weight? This time, we put to rest any excuse you're using because you haven't lost the weight you know should to become that healthier, thinner you.  See if your excuse fits into one of these 8 categories: Nutritional education Food Exercise Damage from previous diets Hit a plateau Emotions Motivation Medical In the email and comments section of the show, Angie writes in with a question about feeling hungry between meals and which snack would be the best.  Jillian, a full time student, asks when is the best time to workout, morning or evening?  Can we all answer this question in unison? ANYTIME! And finally Amanda wrote in with a question that we all wish we had.  She's 12 pounds from her goal weight and was wondering if she can lower her calorie level a little more aggressively to reach her goal weight a little faster. On the Web Report, Jeff has an article about the morbidly obese.  Those individuals that have blasted through the overweight and obese categories that are now in danger of dying because of their weight.  Surprisingly, to him anyway, Russ was in this category at the beginning of the show and Jeff, at his heaviest, was dangerously close.  Russ discusses an article that says 1 in 5 four year olds, 20%, are obese!  That's over 500,000 of them here in the United States. Links Mentioned in the Show: Weak ankles need not apply Fat four year olds Morbid obesity study - Science Daily Recipe of the Week: Baked Sweet Potato Chips Homework: Come up with your own powerful belief statement of where you want to be and phrase it in the present tense.  My example was "I'm a thinner and healthy person."  Come up with something similar for yourself and start saying it to yourself several times through out the day.  Your belief will become your reality. Listen here, or subscribe to automatically receive future shows.

For our Feature Topic this week, we found some wonderful public service announcements from our youth.  Do you remember Time for Timer?  How about The Chopper?  We play 13 of the most memorable health PSAs and give you our take on why they were important or how they went wrong. This week on the email and comments section of the show, Jeff has the longest answer to date in response to Annie's question about fasting. On the Web Report, Jeff goes over the article he wrote recently on Fat 2 Fit Radio about his dog losing 11 lbs. in a year without dieting.  Russ has once again decided to kick the Diet Coke habit, this time in response to a movie called The Beautiful Truth. Links Mentioned in the show: Dieting is for the Dogs The Beautiful Truth IMDB page Excitotoxicity definition Diet Coke info Curezone Excitotoxin info Another excitotoxin link Still another excitotoxin link Video #1 | Video #2 Video #3 | Video #4 Video #5 | Video #6 Video #7 | Video #8 Video #9 | Video #10 Video #11 | Video #12 Video #13 Recipe of The Week: Puerco Pibil - A recipe found on the DVD extras of the movie Once Upon a Time in Mexico. Youtube Video | Recipe | Nutritional Info Homework: I was wondering, how many of our listeners know exactly how they would like to look at their goal weight. The homework this week is to find pictures in magazines or on the internet of people who's appearance you would like to look like.  Don't use magazine covers, because everyone is notoriously photoshoped and even those celebrities can't look like their own magazine covers in real life.  Cut out those pictures or print them out to keep yourself reminded of where you want to go. Don't dream too small, maybe you can't attain that ultimate goal in 6 months, but anything is attainable given enough time, effort and dedication. Listen here, or subscribe to automatically receive future shows.

The term Glycemic Index has been around since 1980. Many diet books have been written since then offering special Glycemic Index Diets. So what is the Glycemic Index, and is it something that the average person should be worried about? We go through the science and list foods that are either high glycemic or low glycemic. In our email section, Chris left us a message at our support group over at Fat2Fit Support. He wanted to know if you really burn more calories when you workout in the cold. We discovered a shocking answer that we were not suspecting. Science can sometimes be surprising. Our second email came from Brenda and dealt with the struggles that most people go through after Gastric Bypass surgery. We offer some advice about how to get her metabolism fixed. Our last email came from Robyn, who needed some help figuring out just how many calories she should be eating. In our Web Report section, Jeff found a simple yet very good list of the 9 best foods that you should be eating to be healthy and boost your body's immunity. Russ found a series of studies that show that being overweight actually affects you mentally. Losing some extra body fat just might make you smarter and improve the speed of your brain. Links Mentioned in the show: Fat 2 Fit Radio T-Shirts and Apparel Burning extra calories in the cold Previous Fat2Fit Radio show on Gastric Bypass Surgery How to calculate how many calories you should be eating The 9 best foods for your body's immunity Obesity and mental ability study #1 Obesity and mental ability study #2 Obesity and mental ability study #3 Michi's Ladder of Best Foods Glycemic Index article #1 Glycemic Index article #2 Recipe of The Week: Chicken Kabobs in Saffron Cream Homework: People like to blame their weight or fitness level on things outside of their control, such as unhealthy selections of foods, or they can't exercise because they have a broken leg. The homework this week is to come up with a list of 5 things that you are in control of, or could be in control of if you really wanted to, that will affect your weight and fitness level. What truly do you have control of in your life? or what should you take control of to help you with your goals? Listen here, or subscribe to automatically receive future shows.