Friday, September 17, 2010

METAL IN YOUR SHAKE! As well as other unnatural ingredients! By Christine Dwyer

When I was an x-ray student, we had to rotate into different departments. During my rotation in the MRI lab, I was always so curious about the inside of my body and of course offered myself as a guinea pig when they wanted to test out the new MRI machine they just got in!

They scanned my liver. While they looked at the scan, they saw metal in my stomach! Confused on what it might be as I wasn't wearing any metal, they asked what I ate for lunch. Well, I was habitual for trying every diet in the book- and during this time, I was drinking Slim Fast. Oddly enough, they actually had a can of Slim Fast in the break room! They reviewed the ingredients and found metal as part of the ingredients! That was the last time I used Slim Fast.

Many people go on the journey to find the PERFECT shake or a quick fix. My best advice for you is to choose something that isn’t going to be temporary. Additionally, be careful not to choose products that have a laundry list of artificial ingredients, stimulants, and preservatives. Your best choice is natural ingredients all around.

Listed in the July issue of Consumer Reports is a quick comparison of the metal levels in some very common shakes that many people plunk down their hard earned cash for each month at their local supplement store or online obsession. It has taken me many years to finally stop risking what I put into my body for the short term fix or my favorite thought process, the “I’m invincible, nothing will happen to me” mentality.

I have been in the fitness industry for 20 years, and have gone through the gamete of every over the counter product and even some not over the counter . I believe in sharing my journey and what I have learned with others, so they can move faster to their goals.

Courtesy of Consumer Reports, July 2010

Here are the average amounts of metals we found in three servings of these protein drinks. The maximum limits for them in dietary supplements proposed by the U.S. Pharmacopeia are: arsenic (inorganic), 15 micrograms (µg) per day; cadmium, 5 µg; lead, 10 µg; mercury, 15 µg. Amounts at or exceeding those limits are in bold. Experts said three servings a day is common.


Article by Christine Dwyer

Friday, July 30, 2010

The real deal with added SUGAR

All carbohydrates are made up of chains of sugar molecules, called saccharides. In the food world, the term carbohydrate refers to any starchy food such as bread, pasta and cereal or sugary food such as candy, soda and dessert. During digestion, all carbs break down into the simplest sugar molecule, glucose, which is then used as energy by the body's cells. Glucose is the number one energy source for the body, and for some organs such as the brain, it is the only energy source.

There are two main types of sugar in the diet: Naturally Occurring and Added. Naturally occurring sugars as those such as fructose (from fruit) and lactose (from milk). Added sugars can include table sugar (sucrose) and syrups such as corn that are added during food processing. The body does not differentiate - both forms provide the same amount of calories, gram for gram. So if sugar is essential to your health, why does it get such a bad rap?

When it comes to sugar, what matters is what other nutrients are attached to a sugar-based food. While a 12-ounce glass of soda may have 95 calories and a 12-ouch glass of milk may have 132 calories, the soda offers up nothing but 23 grams of sugar. The milk provides protein, vitamin A, calcium, potassium and foliate. The soda defines "empty calories" while milk defines "nutrient-dense".

Nutrient-dense foods provide vitamins, minerals, and other nutrients such as fiber and antioxidants in addition to providing energy in the form of calories. Unlike excessive fat consumption, there is no evidence that excessive sugar consumption leads to chronic disease. However, excessive sugar consumption often leads to excessive calorie consumption, which can result in weight gain.

When it comes to carbs, your best bet is to avoid added sugar as often as possible and keep serving sizes in check to avoid excess calories and an expanding waist line. Always read ingredient lists; if sugar or corn syrup are listed as one of the first ingredients, put down the box and look for something else. You can never go wrong with a piece of fruit, a slice of whole wheat bread and a glass of low-fat milk.

Wednesday, July 14, 2010

Beachbody & The American Diabetes Association

Have you heard?

Beachbody and The American Diabetes Association (ADA) have teamed up and are now working together to reverse the trend of obesity and stop the spread of diabetes by promoting awareness, education, and prevention efforts – including using many of the effective Beachbody in-home fitness programs. We are extremely proud of this affiliation, honored to be associated with such a reputable organization, and excited about the positive difference we will make in people’s lives!

Here are some Frequently Asked Questions:

1. What is the American Diabetes Association?
The American Diabetes Association (ADA) is the nation’s leading voluntary health organization providing diabetes research, information, and advocacy. The mission of the ADA is to prevent and cure diabetes and to improve the lives of all people affected by diabetes. To fulfill this mission, the Association funds research, publishes scientific findings, and provides information and other services to people with diabetes, their families, health professionals, and the public. The Association acts on its mission through a number of critical programs and activates that are directed to a broad range of constituents, including consumers, research scientists, health care professionals, corporations, and communities.

2. What Beachbody programs are approved by the ADA?

The ADA supports Beachbody’s approach in offering a total-body solution, providing individuals with the unique combination of in-home fitness, a well-rounded approach to nutrition, and the proven benefits of peer-to-peer support. The ADA supports the use of all of Beachbody’s fitness programs!

3. Are there any programs specifically designed for people with Type 2 Diabetes?
YES! Kathy Smith Project: You! Type 2! This is the first all-in-one fitness, nutrition, and support program supported by the ADA, and developed in conjunction with the ADA, doctors, and certified diabetes educators. It’s a healthy approach to help fight Type 2 Diabetes.


4. What can exercise do for someone living with Type 2 Diabetes or Pre-Diabetes?
While exercise is an essential component of good health for everyone, it can provide especially significant benefits for people living with diabetes. Regular physical activity burns calories and makes your body more sensitive to the insulin you produce. Both actions can help improve blood glucose management.

People living with diabetes who exercise regularly may require less insulin or medication, since physical activity can lower blood glucose and weight.

In addition, when you’re physically fit, you have the strength, flexibility, and endurance needed for your daily activates. Being active helps you better physically and mentally (regardless if you have diabetes or not!).

If you, a family member or friend, has Type 2 Diabetes or Pre-Diabetes, I encourage you to check out Kathy Smith: You! Type 2! Watch this informative video and let me know if you have any questions! Kathy Smith: You! Type 2

Wednesday, July 7, 2010

Fit Tip of the Week - Home Gym


 I wanted to talk with you today about creating a home gym for yourself. With the rising costs of gym memberships these days, it's no wonder why products like P90X, Insanity, Turbo Jam, and Turbo Fire, are the top rated in-home fitness programs. For the cost of 1 months membership at a specialty gym, you can get a PROVEN fitness program that you can do in the privacy of your own home, that will last you quite a while!
So, today I wanted to go over with you some tips I've come up with for my own home gym that you might be able to incorporate into your home gym.


The first thing that I love are Resistance Bands! They're portable, they're durable and they're versatile. They don't take up a lot of space and there's no maintance needed! The color-coded bands come in a wide range of resistance levels, so you're sure to find one for your level, and come with these soft foam support handles that are great for different range of motions, and they don't let your hands slip off. Resistance Bands may be included with your Beachbody program, depending on the program that you're doing.



Another must have in my home gym is a Stability Ball. Talk about a versatile piece of exercise equipment! With the ball you'll be able to do a number of different stability exercises, which will help you strengthen your core, and as well as use the ball to target your abs, your back, your chest, arms, thighs, legs and booty! The ball can be used with or without weights, and it won't burst of punctured.




If you're doing a program, like P90X, a Chin Up bar is a MUST! My husband and I personally choose a chin up bar that we could attach to the wall for added security, but there are great chin up bars available that work with your door frame that work just as well.




And finally, how can you work out to any of our Beachbody programs without a TV and DVD player? None of the Beachbody programs require a ton of space for you to work out - the space between your TV and couch will work perfectly fine! Personally, we put the TV & DVD player in the garage so that all of our home gym equipment could be centralized, and we didn't have to worry about the kids, or animals, getting into any of the equipment.


All of these suggestions, minus the TV & DVD player, are available from Beachbody! Simply head to my website http://www.coachkari.com/, click SHOP and you're one step closer to creating your very own home gym! Stay tuned for more weekly Fit Tips, and feel free to share this information!

 And, as always, I'm here for YOU and offer FREE Coaching to Customers!

Have a FIT week!

Friday, June 25, 2010

My top 7 tips on exercise during pregnancy

Keeping fit during pregnancy is so important - for both you and for your baby! Benefits of exercise during pregnancy include -

Mom:
*Improving muscle tone and cardiovascular fitness.
*Reducing the risk of developing gestational diabetes.
*Preventing excess weight gain.
*Improving sleep patterns.
*Preparing her to hold and carry her growing child.
*Improving appearance and posture.
*Promoting circulation and stimulating the digestive processes (which help prevent hemorrhoids, constipation, varicose veins, leg cramps and swelling in the ankles).
*Alleviating some of the discomforts of pregnancy, such as lower back pain.
*Strengthening the muscles needed for labor and delivery, which can ease delivery and labor time.

Baby:
*Preparing the fetus to transition to the non-maternal environment.
*Increasing placental efficiency for blood circulation, which supplies oxygen and nutrients to fetus. Decreasing fetal fat without decreasing overall growth of the fetus.
*Increasing newborn's readiness to self-calm and self-quiet.
*Increasing fetal movement, which possibly helps develop oral language skills by age 5.


The benefits of exercise during pregnancy are GREAT, but do you know how to do it safe and effectively? Here's my list of 7 tips for exercise during pregnancy:

1) ALWAYS get your Dr’s approval before starting, or continuing, with ANY exercise program when pregnant. The health of you & your baby are more important than your regular calorie burn! While low impact exercise will probably be approved by your Dr, every woman is different and it's important for your Dr to know what type of physical exercise you're planning for your pregnancy.

2) When pregnant Moderate Means Moderate. In the past, experts suggested monitoring your heart rate during exercise. New research suggests that heart rate isn't an accurate way to measure intensity during pregnancy. The ACOG has lifted the restriction of the heart rate cap of 140 beats per minute. When you're pregnant, your heart rate is already increased and is more sensitive to changes. Experts now suggest using the Rate of Perceived Exertion (RPE) Scale. This scale ranges from 1 to 10 & is a self-assessment. You should exercise between level 4 (Somewhat hard) and level 6 (Hard).

3) When pregnant don’t overdo it. You don't want to become breathless or exhausted. You should be able to carry on a conversation with someone next to you. If you can sing, you may not be exercising intensely enough, but if you are too winded to speak, then slow down.

4) The American College of Obstetricians and Gynecologists recommend pregnant women should exercise moderately for 30 minutes most days, if not every day (unless there are medical reasons prohibiting it). Some of my favorite activities include walking, light jogging, swimming, a modified version of Turbo Kick/Turbo Jam and light strength training.

5) When pregnant LISTEN TO YOUR BODY and know when to stop. Bleeding, dizziness, sever pain, headache & chest pain are just a FEW warning signs during pregnancy exercise. If you experience any of these signs, or any sign that just doesn't feel right, STOP.

6) Exercises to avoid? Pregnancy is not the time for contact sports that could cause you to fall, injure yourself, get struck in the abdomen, or badly shake the baby. Therefore, avoid scuba diving, water skiing, basketball, softball, baseball, horseback riding, and snow skiing. In addition, after 16 weeks (4th month of pregnancy) avoid laying on your back while exercising. This decreases the blood flow to your uterus and placenta.

7) My FAVORITE pregnancy & exercise resource is Baby Fit (www.babyfit.com) by SparkPeople!

Stay safe and congratulations on your pregnancy!

Wednesday, June 9, 2010

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Tuesday, June 8, 2010

Get the low down on Turbo Fire!

Low Down on Turbo Fire!

Turbo Fire is a total-body cardio-conditioning workout program with the BEST music and the BEST trainer, where you get the BEST spot in class! The upbeat music motivates you to dial up your intensity levels, doing kickboxing drills and aerobic exercises mixed with dance moves in a class setting.

Your instructor is the highly sought-after, award winning Chalene Johnson, creator of other successful programs like Turbo Jam and ChaLEAN Extreme. Anyone looking to achieve peak fitness levels can combine the Turbo Fire program in either 12 weeks, or 20 weeks with Advanced Turbo Fire Classes.

Why is it effective?

It's all about the HIIT. High Intensity Interval Training (HIIT) burns up to 9x more fat and calories than traditional cardio. These HIIT moves are known as "Fire Drills". Unlike traditional cardio, HIIT means working out at your MAX in up to 1-minute intervals. As a result, your body continues to burn calories for up to a 24-hour period. This means 4 minutes of HIIT can be more effective than 30 to 45 minutes on a treadmill or stair climber!

Check out the promo video for Turbo Fire - it's HOT! http://beachbodycoach.com/esuite/home/KariMoore?bctid=82703972001

Turbo Fire will be available June 18, 2010! Let me know if you have any questions.

Friday, May 21, 2010

I was a fat kid...Why I am so passionate about health and fitness!

I've had many people, over the years, ask me why I'm so passionate about health & fitness and fighting Childhood Obesity, so I figured I'd tell you all in one post...

I was a fat kid. I was the kid who was picked on because of my weight. It's funny to look back on it because I was so into fitness growing up - I LOVED me some Jane Fonda and Mouseercise and my "Get In Shape Girl"! I was into fitness and sports, I did move, I didn't sit in front of the TV, we didn't have video games, etc - so how was I so overweight?

For my family, it was about food.

I come from a short and round family, from both my parents. Obesity runs rampant on both sides. My family is one of the most supportive and loving family I've ever met (not being biased, they truly are!). We celebrate our family...with food. While it's not the healthiest food, I could never imagine a family holiday without baked beans, deviled eggs, mayo based potato salad, etc.

Growing up, we'd have the standard snacks in our house (sugary fruit snacks, highly processed granola bars, chips, soda, etc). We'd have the standard dinner, which usually consisted of a ground beef based meal (my dad was, and still is, a Meat & Potato kinda guy!) with veggies from a can (tons of sodium) and maybe some buttered bread. We celebrated our days at dinner time with comfort food, like most families.

But the one thing I didn't learn from my family, from no fault of their own, was portion control and how to stop eating when I was full. Although I don't remember it ever being pushed on me, we didn't have a lot of money, so you finished what was on your plate, possibly with seconds, because that food cost money. There was never much talk about eating till you were full, eating when you were bored, eating healthy, etc. This resulted in a Fat Kari.

I remember my parents always had Kudo's bars (granola bars covered in chocolate) in the house, and I remember sneaking 2-3 Kudo's bars into my room to eat every day. I realize now that I was snacking because I was bored.

Luckily, my Mom and I enrolled into Jenny Craig during the summer between 5th & 6th grade. 5th grade was especially hard for me. I was constantly teased about my weight, never really made any solid friends, had gum spit in my hair, had a girl cut my hair in the back during school, etc. At the time, I don't think I fully realized why my Mom enrolled me into Jenny Craig - I just remember her saying, "Hey, lets lose weight together this summer!" And so we did! I will forever be grateful for my Mom realizing that I was suffering as an obese child and thankful for her taking the steps she needed to to help her child. Love you Mom!

Unfortunately, for my Mom, her weight didn't stay off like mine did. Both my parents have been yo-yo dieters my entire life. Luckily, they were both able to get Gastric Bypass surgery because their weight was affecting their health. And, although I recognize the daily struggle they still have with food, they've been able to maintain their weight loss (within reason) for almost 6 years now! YAY Mom & Dad!

Because of the challenges I faced as a child, I have vowed never to let my children face those same challenges. We don't stock our cupboards with fattening, highly processed, full of sugar foods. In fact, my best friend famously commented "Josh and Kari NEVER have food in the house!" Not true. We have food, but we have what we need to maintain and some healthy snacks for snacking like Whole Raw Almonds, Fruit (there's ALWAYS fruit in my house), low fat string cheese, etc. We're also really big on portion control (although my husband is still big on a Big Dinner!) and eating for fuel, not for fun!

This is turning out to be a difficult lesson for our 5 year old who's starting to want to snack because she's bored. We simply tell her that it's not healthy to continuously snack and that we eat meals to fuel our bodies. We're also establishing an importance of fitness with her. Not a day goes by where she doesn't see one of us working out in our home gym (aka garage). We make sure we include her in our workouts (here's a video my husband took of her working out to ChaLEAN Extreme http://www.youtube.com/watch?v=fF7-Kj0YNdM) and we try to make sure she understands the importance of fitness and healthy eating.

For me, I struggle with my food, and weight issues, on a daily basis. I've recognized that this is something that I will probably struggle with for most of my life, like some of you. In our house, its not about depriving yourself of the food you love or enjoy. It's about recognizing that a little bit goes a long way - we still enjoy our steak and potatoes, just on a smaller scale!

Fitness and eating healthy doesn't have to be difficult. Making changes in your diet and fitness routine shouldn't be something you fear, or something you feel will stop the Earth's rotation and make the Earth rotate in the opposite direction. Yes, a little dramatic, but for some people, when they're faced with making these changes, that's what it feels like! It's the little steps you make that make the biggest change:

1) Stop eating out! Eat dinner, as a family, at the dinner table, with no interruptions. No TV, no radio, even turn the ringer to the phone off if that's what you need. You should be fully engaged in your family and the food that you're putting into your mouth. Enjoy your food, enjoy your family, and talk!!! Talk to each other about your days, talk about your fitness and what forms of exercise you did that day, talk about your food choices and be supportive of one another.

2) Eat as natural as possible. Try to not eat from a box. Yes, my husband is a HUGE fan of Hamburger Helper, but it comes from a box and is choc-full of preservatives so I've nixed all Hamburger Helper from our house. If the meal comes from a box, you won't get it in my house! No boxed mashed potatoes! If the earth grew it, you know it's healthy!

3) Cook with your Kids! Get them in the kitchen with you and help them learn how to cook. How does the saying go: "If you give a man a fish, he'll have a meal. If you teach him how to fish he'll never go hungry" (or something like that, don't quote me here, people, LOL!) Point is, teach them what goes into their food, teach them how to cook and not rely on fast food for their meals, teach them what's healthy. You are their future. Trust me, I know that sometimes it's easier to have them out of the kitchen and not in your way when you're cooking, but this is SOOOOO important. They are GOING to learn about food choices. Don't you want them to learn them from you?

4) Move your body! Fitness is just as important as healthy eating. Get your family moving! Take a walk after dinner - which is a great way to help with digestion, and to help you avoid after dinner snacks. Go outside and play with your kids! If you normally play "Madden" on your gaming system, put it away and play football with your kids outside. Toss a baseball around. Fly a kite. Trust me, they'll appreciate you playing with them outside much more than you playing a video game with them.

5) Don't sweat the small stuff. We all have slip ups, it's inevitable. Stop obsessing, and start over. If you have a too big of a meal, or an extra snack, or a large Caramel Iced Blended with whip cream from The Coffee Bean (who, me???), don't beat yourself up over it. Just hop back on the wagon, and maybe exercise a little more that day. I've seen all too often someone who fell off the "wagon" for a meal, or a day, or a week, who then feels like it's all over, throws their hands in the air and quits - or freaks out saying "Now I have to start all over again!" Stop! No you don't, just pick back up where you left off! Another thing, if you fall off the "wagon" on Tuesday, DO NOT, I repeat, DO NOT wait till the following Monday to hop back on! No excuses, just results!

To wrap up - I was an obese child. My mission in life is to never allow another child go through what I went through. I recognize that this change needs to start at the parents level.

As American's we need to retrain how we think in regards to our food and retrain our minds. We need to step away from the computer/Twitter/Facebook and TV/American Idol/Lost and start moving our bodies, otherwise we're setting ourselves, and our children's future, up for an epic fail.

I'll leave you with a quote from the Surgeon General Regina Benjamin, MD, MBA VADM, USPHS:

"Our nation stands at a crossroads. Today’s epidemic of overweight and obesity threatens the historic progress we made in increasing Americans’ quality and years of healthy life..." “...This future is unacceptable. I ask you to join me in combating this crisis.”

Reversing Childhood Obesity starts with YOU.

Thursday, May 20, 2010

Fitness, Foods and Moods: Keeping Your Family Fit

We all want the best for our families. We envision healthy, physically fit and happy children. Yet in today’s hectic world, it can be difficult to meet our ideals. During stressful, busy times, healthy diet and exercise often fall by the wayside.


We know that good nutrition and regular exercise are essential for physical health. Likewise, our mental health also depends on proper diet and exercise. According to the National Institutes of Health, regular exercise can improve mental health and enhance energy levels. And the American Dietetic Association warns us that poor diet can compound stress and depression.


Try these simple steps to keep your family healthy and happy:


Create a family fitness plan.

Without a plan, family fitness can easily become another resolution never fully realized. Assess

your family’s interests and abilities, and choose activities to match. For instance, if everyone likes water and knows how to swim, head for the pool, lake or ocean for a workout the whole family can enjoy. Set fitness goals, such as reaching a healthy weight, reducing cholesterol levels or exercising a certain amount per week. Your doctor or other health professionals can help you set your goals.


Get everyone involved.

Make getting healthy a family project and find ways everyone can participate. Take turns selecting a family fitness activity each week. Involve friends and relatives in your fitness activities, and ask for their support in reaching fitness goals.


Get moving.

Medical experts recommend at least 20 minutes of aerobic exercise three times per week for optimal health. Luckily, there are hundreds of ways to exercise. Find the best ways for your family to exercise. Whether you play basketball or take a walk in the park, get moving!


Eat and sleep well.

Include a healthy diet and sleep schedule in your family’s fitness plan. Avoid high-fat, sugary, salty, and processed foods. Skip fast food. Aim to get seven or eight hours of sleep every night for good health.


Have fun.

Exercise doesn’t have to be tough, inconvenient or dull. By having fun and being creative, your family is more likely to stay with the program. Try a family “treasure hunt” at a beach, park or your backyard. Collect items in the environment, like seashells, pine cones, leaves and rocks. Or have fun creating a family dance routine—record it with a video recorder or perform for relatives.


Changing lifestyle habits isn’t always easy, and fitness hurdles can be difficult to overcome. If you need help, I'll be there! Contact me today!

Wednesday, May 19, 2010

Is Beachbody Coaching a Pyramid Scheme?

When I signed up to be a coach back in July one of the FIRST things I did was Google: "Is Beachbody Coaching a scam". I went out LOOKING for people who had negative experiences with it - and guess what - I didn't find any glaring negative reviews of the coaching program. There was no hidden fees, no feeling of being trapped, no stories of "they just kept charging me" or "I have a garage full of product I can't sell".

The other day Carl Daikeler posted a short note on facebook about having a conversation with someone about coaching. The conversation went something like this:

Carl: Have you thought about coaching?

P90X user: Nah, I don't want to get involved with a MLM

Carl: Well, let me ask you this, have you ever recommended P90X to anyone?

P90X user: Yeah, I recommended it to people ALL the time

Carl: So basically you are doing it already, just not getting paid for it.

I want to share this with you if you have doubts about Beachbody Coaching and clear up some fiction with some facts.

The following I can't take credit for, and unfortunately I can't give credit where credit is due as I don't konw who the original author is, but it is too good not to share! So enjoy!!

One of our problems is dealing with the negativity surrounding the reputation of the phrases “pyramid scheme”, “network marketing”. “multi-level marketing (MLM)” or “direct selling business”.

First of all, the grand daddy of them all, Amway, went under very serious, expensive and prolonged investigation into this sort of activity back in the early 70’s. The results proved that Amway was not a “pyramid scheme” (which is illegal) and paved the way for the whole multi-level marketing industry that has boomed over the past 35 years.

In Quixtar’s (the current name used for the Amway distributor business) Business Rules and Regulations it states:

“A pyramid is a scheme in which an individual pays for the right to recruit additional persons into the scheme who, in turn, receive the same right to receive profits from recruiting others.

Three common elements of a pyramid scheme have been identified as: (1) a large, required initial investment or purchase of inventory: (2) direct payment for recruiting additional persons into the scheme; (3) heavy emphasis on recruiting additional persons, with little or no emphasis on selling products to consumers.”

Beachbody certainly has none of the above components of a pyramid scheme. Anyone who refers to Beachbody as a pyramid scheme is talking out of ignorance combined with obvious negative past experiences with MLMs in general or, perhaps, an illegal pyramid scheme. In fact, I was duped into one such scheme because the Chief Economic Advisor of the Reagan administration, Art Laffer of the infamous “Laffer Curve”, was on the Board of Directors of this company. That company did have several of the components mentioned above.

In fact, Beachbody is squeaky clean on this one as: (1) Beachbody has no required inventory, period; (2) there is no direct payment for recruiting in Beachbody, period; (3) Beachbody is all about products to consumers.

In fact, on the last point, Beachbody is currently paying $90 million this year for new customers that it passes on to Emeralds and above. I am not aware of any other MLM that does this.

Another interesting fact is that Beachbody was not created to be an MLM. It was already a very successful company before adding a network marketing component. I am not aware of any other MLM company that has ever had such history before becoming a MLM. Are you?

There is no question that adding a coaching program was in the best interest of Beachbody’s customers. If you were the executive of Beachbody would you have created a coaching program with all the overhead of adding a coaching division within the company (the salaries of the coaches, office space, additional phone lines, computers, etc) where the employees true incentive was to keep his job. Or would you opt for the brilliance of the network of independent coaches where:

1. There is no additional employees with additional salaries
2. The only way a coach can be successful is to be a product of the system
3. Being a product of the system he/she is a few steps ahead of the customers and any new coaches that he/she sponsors
4. There is a non-salaried advocate of the company to create new customer activity and to advise existing customers of different or additional products to improve their fitness goals
5. Because, in essence, coaches get paid to be fit through the system of sharing, existing coaches will help the whole system grow. As the coaching network grows Beachbody will have a tremendous impact for turning around the greatest epidemics in the history of the US - Type 2 Diabetes because of a grossly overweight society.

Our opportunity is unprecedented. There has never been a greater need for a fitness and health system that works. And I have never been exposed to a fitness and health company that works as well as Beachbody. Most people will not get involved because it is a network marketing (MLM) company and/or opportunity. I believe the reasons they will get involved will be one of these:

1. To personally improve their physical appearance
2. To look and feel healthier
3. They were convinced that Beachbody has superior products to achieve their weight and fitness goals
4. Because a medical advisor or doctor told them that they must loose weight (this will be big soon with the coming Type 2 Diabetes product)
5. That they needed a motivation or reason to be fit other than number 4 above (I was in this category)
6. They want to be part of society’s weight solution instead of part of the problem
7. They want an at home business that makes sense
8. They like the idea of getting paid to be fit.

It is my opinion that after someone is involved and really understands this company’s vision, that they will stay in this program for most of the above reasons.

The company desperately needs additional active coaches to succeed in its mission. In my opinion, that is why they are having current recruiting contests and, most importantly, that is why they are going to get new coaches the same way they know how to get new customers - infomercials.

By: Mandy Horan

*************************************************************************

Contact me for more information on this exciting opportunity! karimoore_pt@yahoo.com or www.COACHKARI.com

Tuesday, May 4, 2010

Yoga and Weight Loss

by Margaret Furtado, M.S., R.D. a Yahoo! Health Expert for Nutrition

Yoga... it means union of mind and body, and you probably know what sets it apart from stretching or calisthenics: the deep and distinct connection with your breath.
Did you know, though, that even gentle yoga can help with weight loss? Scientists at the Fred Hutchinson Cancer Research Center showed that regular yoga practice helped:

  • prevent middle-age spread in people of healthy weight
  • promote weight loss in those who were overweight

Along with colleagues, Dr. Alan Kristal, a professor of epidemiology at the Hutchinson Cancer Center, developed a study that looked at yoga's effect on people's eating habits (and therefore on their weight). The researchers first developed a questionnaire or feedback form, which determined how mindful and focused each participant was while eating. By filling out the questionnaire, participants could see when they were eating while distracted, eating despite already being full, or using food to mask emotional distress.

All the participants were physically active, following regimens that included walking for at least 90 minutes per week, and one group regularly practiced yoga.

Simply put, what the scientists found was that a consistent yoga practice was strongly associated with mindful eating. In fact, the study found that yoga--regardless of whether it was practiced vigorously or not--was the only physical activity consistently associated with attentive eating.

So what's so great about mindful eating, you ask? The researchers explained that the people who ate mindfully were aware of why they were eating and were thus more apt to stop eating when they were full; that is, focused eaters tended to eat because they were hungry and not because they were trying to mask anxiety or depression. The yoga participants also weighed less, had lower body mass indexes, and were less likely to be obese than were the subjects who were not as mindful while eating. (In fact, the lower a participant's BMI was, the higher was his or her awareness rating on the questionnaire.)

I've mentioned in the past that if you're eating mindfully, chances are you're eating more slowly. And if you're eating slowly and paying attention to what you're doing, you're going to be more apt to notice when you're feeling full--your brain gets the stomach's signal of fullness more promptly when you're paying attention.

This study is one more vote for including yoga in weight-loss programs, over and above its ability to reduce stress and lower blood pressure.

Wednesday, April 21, 2010

Summer Shakedown The Weight Challenge.

As you know, summer is just around the corner. It's time to get your body into beach body shape! No excuses, just results!

I'll be running a Shakedown The Weight Challenge, and I want you to be a part of it!

The Shakedown will begin May 1st, and run the entire month of May. If you're interested, here's what you need to do:

1) Order your supply of Shakeology! Comes in delicious Greenberry, and my favorite, Chocolate. Wanna know a secret? Order on Home Direct and get free shipping AND a free work out video!! And Club Members receive a 10% discount on all orders. Order online at my website: www.COACHKARI.com

2) Add yourself to my interest list! All you need to do is send me an email - it's that easy.

3) Get your friends and family on board! Studies have shown that working out with an accountability partner increases your results by 50%! Same holds true for the Summer Shakedown The Weight Challenge. Refer a friend or family member and get a free gift from me!

Are you ready to get in the best shape, and health, of your life, in 1 month? It's possible, and I'm going to help you do it! More info coming soon...stay tuned!!

In the meantime, check out this video: http://beachbodycoach.com/esuite/home/KariMoore?bctid=34934882001

For more information on Shakeology, check out my Shakeology website: http://myshakeology.com/esuite/home/karimoore

*Become a Beachbody Coach (distributor) and receive all your Beachbody orders at a 25% discount!! Email me with any questions!*

Monday, April 19, 2010

Say Yes to Yogurt!

Higher in calcium than milk, 8 ounces of nonfat yogurt contains an impressive 7 to 13 grams of protein, which can help you meet your daily needs and leaves you satisfied. What truly makes yogurt a superstar is its role as a probiotic; its active cultures promote intestinal health and boost immunity. Some animal studies have linked yogurt consumption with anticancer activity. And, many individuals who are lactose-intolerant can eat yogurt because of its low lactose content.

Confused about the current influx of Greek yogurt? This variety is simply concentrated, thicker yogurt, which ups the protein content - about 20 grams per 8 ounces. Regular yogurt, however, contains 3 times the calcium of Greek, so choose the one that best fits your nutritional needs. Either way, make sure to purchase yogurt that states it contains "live and active cultures." Refrigerate all yogurt and use it up by the expiration date on the container.

Yogurt is one cool multi-tasker when it comes to cooking:

1) You can add it to chopped fresh herbs - dill, basil, tarragon - and serve as a sauce for chicken, lamb, or fish.

2) Mix with fruit juice concentrate and pour into Popsicle molds for a fabulous frozen snack; Blend with fresh or frozen fruit for a breakfast smoothie.

3) Or, sub plain low-fat yogurt for mayo in side salads. Need we say more?

CulinArt Newsletter - Winter 2010

Monday, April 12, 2010

You sometimes gain weight when starting a new exercise program? - by Chalene Johnson

I just love this blog post by Chalene Johnson (from Turbo Jam, ChaLEAN Extreme & soon to be released Turbo Fire!). Just wanted to share it with you!

You sometimes gain weight when starting a new exercise program?
by Chalene on December 2, 2009


Probably the most common question I get when I release a new exercise program is "HELP! I'm gaining weight! Am I doing something wrong??" This is a common phenomenon with any new exercise program, Turbo Kick, Turbo Jam, Hip Hop Hustle, you name it! It's especially common (and tempoary) with intense strength training programs like ChaLEAN Extreme or Tony Horton's P90X.

The motivation to start a new exercise program is almost always to lose weight. However, what most personal trainers know, and most at-home exercisers do not, is that a new excercise program often can cause an immediate (and tempoary) increase on the scale. (Notice I didn't say weight gain! I'll explain.) This common increase in the scale is also the reason why perhaps millions of people start and then quickly quit their resolution to get fit.

The tempoary weight gain explained:
When someone starts a new exercise program, they often experience muscle soreness. The more intense and 'unfamiliar' the program, the more intense the muscle soreness. This soreness is most prevalent 24-48 hours after each workout. In the first few weeks of a new program, soreness is the body trying to "protect and defend" the effected targeted tissue. Exercise physiologists refer to this as delayed-onset muscle soreness, or DOMS.

This type of soreness is thought to be caused by tissue breakdown or microscopic tears in muscle tissue. When this happens the body protects the tissue. The muscle becomes inflamed and slightly swollen with fluid retention. This tempoary retention of fluid can result in a 3-4 pound weight gain within a few weeks of a new program. Keep in mind that muscle soreness is not necessarily a reflection of how hard you worked. In fact, some people feel no signes of muscle soreness, yet will experience the muscle protection mechanisms of water retention and slight swelling.

Most people are motivated enough to put up with this tempoary muscle soreness. Yet, many, especially those who really need immediate weight loss to keep them motivated in those first couple weeks become discouraged and quit!

When I worked with a group of 70 test participants during the development stages of ChaLEAN Extreme, this happened. Who was the most upset and discouraged? You guessed it, the women! I'm happy to report absolutely for every single woman (and man) in our group, the weight increase was tempoary and never lasted more than 2 weeks before they started to see a major drop in the scale. However, these people had the advantage of working with someone who was able to explain to them why this was happening and assure them the weight would come off if they stuck to the nutrition plan and stayed true to the program.

For those of you who are following the ChaLEAN Extreme phase plan, keep in mind that when you start each phase, your body will be in "shock" again. Don't be surprised or discouraged if you experience a temporary gain on the scale the first week of each phase.

My own personal example of this is running 10K's. I don't do it very often, maybe 1 or 2x a year. Even though I run on a regular basis, when you run a race you push harder. It's natural for me to be insanely sore the next day. It's also very common for me to see the scale jump 4 pounds the next day from forcing fluids post race and the resulting DOMS. Even though I know the cause of it, it's still a bummer. We're all human and hard work should mean results. Hard work equlas results, but our bodies are amazing machines and they know how to protect us from hurting ourselves. Soreness forces you to give those muscles a break. Ultimately you will lose the weight and you will change your metabolism in the process.

The key is understanding that this is a normal and temporary and stick with the program!!

When to be concerned:
If you experience a significant weight gain (exceeding 5 pounds) which does not being to decrease rapidly after the second week, guess what it is??? I'll give you one hint: you put it in your mouth and chew it. You know it! Your food (or calorie laden beverages). Newsflash friends...exercise doesn't make you gain weight. Consuming more food than you burn makes you gain weight!

So, if after two weeks, you are not losing weight, have gained weight that's not coming off, it's time to take a close and honest look at your food intake. It's time to find out what you're burning in calories each day. Have your RMR (resting metabolic rate) or BMR (basal metabolic rate) tested. This can be done for less than $50 and the information is invaluable. It takes out the guess work. Google "hydrostatic body fat testing" and inser that name of the big city you're closest too. Companies that do HBFT also do BMR testing. Knowledge is king.

I'm gaining weight, but I'm sure it's muscle:
Possibly, but if you're following ChaLEAN Extreme correctly, you should be losing fat and gaining muscle and that fat loss should be much more substantial than the rate at which you can physically put on muscle. This is even true for the guys.

Of the 70 plus people in my test group, every single one of them lost body fat and gained muscle, and not one of them gained weight. I believe the average weight loss after 4 months was 28 pounds with many people losing 40 plus pounds. Even then men, who as you can see put on a lot of muscle, were seeing huge drops in the scale. We tested their muscle composition at the beginning and at the end and 100% of the participants maintained or gained muscle while acheiving substantial weight loss. That's the key to keeping weight off long term, i.e. muscle. Muscle burns fat. But, you've heard me say that before.

Moral of the story:
Be patient, young grass hopper. You'll be lean and mean in no time!

For more blogs by Chalene, check out www.turbokick.com

Wednesday, April 7, 2010

Shakeology®: A Shake Too Good toBe True?



By Dr. Mark Cheng, PhD

Lately, I've made mention about my use of the nutritional product Shakeology, and some folks have been questioning if I've abandoned the RKC ranks and gone "P90X" on them. So let me set the record straight . . . definitively . . . once and for all.

I heard about Shakeology before there WAS a Shakeology, directly from the mouth of its inventor—Isabelle Brousseau. The wife of Beachbody CEO Carl Daikeler, Ms. Brousseau is a singularly talented coach and highly educated researcher. She's spent years studying the advanced principles of elite human performance from authorities around the world, and I was honored to have the chance to share Pavel Tsatsouline's Hardstyle RKC kettlebell training method privately with her. As an adept student, she was on the fast track to preparing for her RKC instructor certification when she decided to take time off upon learning she was expecting her first child.

During the times I spent training her, Isabelle and I spoke about Chinese herbal medicine, and she mentioned she was researching ways of combining all-natural foods with the highest possible nutrient values into a meal-replacement shake designed for athletes and people-on-the-go. When she mentioned wanting to put in high quality ayurvedic herbs, Chinese herbs, antioxidant-rich fruits and vegetables, prebiotics, and a host of other vitamins and minerals, my initial reaction was, "Yeah, right!"

My doubts were not unfounded. Having spent years studying (and consuming) Chinese herbal medicines, I had a familiarity with a good deal of what Brousseau was talking about. The ingredients she'd mentioned sounded like a wish list that only insiders would know of and only the filthy rich and well-connected could afford. On top of that, the taste of such a mixture, I surmised, would probably make even the least sensitive tasters wretch with disgust. To make a mixture that would contain the type of ingredients she mentioned, be stable enough to ship and store, and not taste like the bottom skim of a Los Angeles sewer was a pipe dream as far as I was concerned. So I filed the conversation away in my mental round file. A couple of years later, when I met with Carl to discuss a project idea, I saw the finished product on his shelf. Eager to see how far from the initial ideal the finished product had to compromise, I was in for a shock.

Not only did Shakeology have EXACTLY the type of ingredients that Isabelle had mentioned during our training sessions, but it had MORE!Some notables:


Astragalus: widely used in Chinese medicine as an immune system regulator
MSM: one of the most popular supplements for joint health
Chia: the Mayan super-seed with more calcium than whole milk, more omega-3 and -6 than salmon, and more protein than kidney beans
THREE different proprietary blends and some vitamins and minerals that actually exceeded the U.S. RDA.


This stuff looked like it was fit for a king for sure. So I was curious to put it to the final 2 tests: taste and performance. I wanted to know if it smelled or tasted anything like what I thought it would and was curious if it'd make a difference for my high-velocity, high-output, high-mileage lifestyle.


A little background: I'm a caffeine junkie by virtue of workaholism. Ever since discovering the "joy" of all-nighter homework sessions in high school, I became keenly aware of the value of being able to work harder and sacrifice sleep. So when the NoDoz, Vivarin, and Mountain Dew lifestyle needed an adult turn after I'd graduated and started writing, teaching, treating patients, travelling, training, and trying to spend time with my family, I dove hip deep into energy drinks like Red Bull, Monster, and caffeinated energy bars like Pit Bull. When I speak well about a nutritional product, it's for one reason: it helps me get my work done while keeping me healthy. Another bit of background: I'm a glutton. I love food, especially food that tastes good. I never met a filet mignon that I didn't like, and never met one that I didn't like better wrapped in bacon, with a side of bacon-wrapped scallops, and mashed potatoes—topped with bacon. If it doesn't taste good, I don't care how good it is for me. I'll STILL probably not like it well enough to be disciplined about taking it.

The Greenberry Shakeology bag that Carl gave me turned my ball of preconceived notions and stood it on its ear. From the moment I opened the bag, the scent was wonderful, like a dessert that you're eager to tear into. So I dumped some ice and water into the blender and dropped a scoop of the bright green powder in with it. I didn't add juice or other fruits because I wanted to know exactly how this tasted by itself, unadulterated. The next sound I heard after taking my first sip was, "Yum!" It passed the taste test.


Next was the travel test. I wanted to see how it kept me going while traveling, so instead of my usual chain-drinking habit of Monster or Red Bull, I tried a shake or two during the day, usually with one in the morning. I brought Shakeology with me to New York, New Mexico, and most recently to Australia to see how I'd do with it, and the results were remarkable. I had sustained, stable energy, but without the jitters, aggression, and hard drops afterwards. When I travel, I travel to teach, and I have to be up, energetic, strong, and focused. My days here in LA revolve around teaching, training, treating patients, and trying to steal moments with my family. So if something doesn't give me the energy to do what I need, I can't waste my precious time or hard-earned money with it.


Shakeology has proven itself to be able to give me all of that on multiple occasions, both while traveling and here in Los Angeles. You can draw your own conclusions about any product you want, but I'm sharing my experiences with Shakeology here openly. And if you think I'm endorsing it only for financial gain, you couldn't be more wrong. I signed up as a "Coach" so I could buy the product for myself! If you want to try it, you know where to find it, and get ready to be surprised how little such high-quality nutrition costs!

____________________________________________________________________

Did you know? As a Beachbody Coach, you get a 25% discount on ALL Beachbody products, including Shakeology? And, if you sign up on Home Direct (monthly autoship) Shipping is FREE!

Contact me today with any questions you have regarding Shakeology or becoming a Beachbody Coach! I look forward to working with you!

Thursday, March 25, 2010

10 Small Changes for Big Improvements in 2010!!

One important rule for self-health makeovers is to set realistic short-term goals. Some dietitians use the phrase "Rome wasn't built in a day" to make you understand that habit changes take time. Trying to institute a new diet, work out plan, budget and sleep schedule all on the same day leads to burnout. Instead, aim to incorporate one of the changes below into your schedule and repeat it until it becomes routine. Then, add another, and another in the same way. Success begets success!

1. Drink Well
Still sipping the sweet stuff? Don't. One 16-ounce bottle of regular soda contains 200 calories. Drinking just one bottle every day adds up to 72,800 calories a year, which can pack on more than 20 pounds! Juice also has little nutritional benefit for adults. If morning OJ is a must, limit yourself to eight ounces. While diet soda contains zero calories, new research suggests that diet soda drinkers are more likely to eat more calories than those who stick with naturally calorie-free drinks like water and unsweetened tea.

2. Eat more Fruit
Chomping on fresh fruit does more than help you get your vitamins. Due to its fiber content, and the fact that fruit takes time to eat, it fills you up better than other snacks, resulting in a lower caloric intake.

3. Cook at Home
When you prepare the meals, you control the ingredients and amounts. At restaurants, you tend to over-indulge because eating out feels "special", even if it is a typical Tuesday. You are more likely to eat proper portion sizes, more vegetables, and few high-calorie items when you dine at your own table. Use weekends to plan menus and go grocery shopping.

4. Get More Sleep
A good night's rest does more than help you put your best foot forward in the morn. According to the Centers for Disease Control and Prevention, 29% of U.S. adults sleep less than seven hours a night. Recent studies show a connection between inadequate sleep and an increased risk for obesity.

5. Eat Beans & Legumes
Many food and nutrition experts tout the health benefits of plant-based diets. No need to go vegan, just swap out meat a few nights a week for planet-friendly protein like beans and legumes. From lentil to garbanzo, fava to navy, kidney to black - there is a bean for everyone. These tiny high-fiber, low-fat, protein powerhouses pack on flavor, not pounds.

6. Begin with Breakfast
Regular breakfasts can boost your metabolism and curb the urge for sugary snacks. Research shows that breakfast eaters are more productive and handle memory-related tasks better. Do it right with whole grains and protein, like Whole Grain Banana Nut pancakes or whole wheat toast with a hard-boiled egg.

7. Be Portion Savvy
Most people over-estimate portion sizes. Using smaller plates and bowls at meals help keep calories in check.

8. Get Moving
In addition to helping maintaining a healthy weight and reducing your risk for diseases, aerobic exercise is Mother Nature's antidepressant, naturally increasing serotonin levels. That "feel-good" mood you get after a sweat session is the real deal. Just getting started? Aim for at least 30 minutes of physical activity that makes you breathe hard - like power walking - most days of the week. *Need help with finding the right workout program for you, I can help!*

9. Eat your Vegetables
Not only is the produce department the best looking section of the grocery store, its colorful contents make up some of the best parts of a healthy diet. A natural source of vitamins and minerals, upping your veggie intake can help keep total caloric intake down - one cup of raw veggies contains just 25 calories.

10. Have Whole Grains
The average American consumes only 15 grams of fiber per day - about half of the recommended intake. Adequate fiber intake can lower risk factors for many types of chronic diseases. Whole grains, such as 100-percent whole wheat breads and pastas, brown rice, whole grain corn, oats, wheat berries and quinoa, all provide more naturally occurring fiber than their white counterparts.

-CulinArt Winter 2010 Newsletter

Slim and Shake Special!



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Wednesday, March 10, 2010

Team Beachbody Fact and Fiction - by Tommy Mygrant

Fact: Beachbody is the 69th fastest growing company in the United States according to an article in Entrepreneur Magazine, March 2008.



Fact: Beachbody was started by Carl Daikeler and Jon Cogdon with $500,000 borrowed from family and private investors and is now a $250 million company that spends $90 million on marketing annually.



Fiction: Becoming an Independent Beachbody Coach is a get rich quick scheme.



Fact: With a modest investment of time, it takes about four months to start making money and then only about $100 a week to start. When you invest more time, you make substantially more money.



Fiction: Beachbody coaches are part of a pyramid scheme – a non-sustainable business model that involves the exchange of money primarily for enrolling other people into the scheme, usually without any product or service being delivered.



Fact: Beachbody coaches market fitness and sell products from their own websites and are rewarded for encouraging people to become members of the Team Beachbody Club, get commissions on the fitness products that they sell and can build a business team where everyone is rewarded for their efforts to promote fitness, weight management and improved quality of life. Network Marketing is a business distribution model that allows a parent multi-level marketing company to market their products directly to consumers by means of relationship referral and direct selling.



Fiction: You have to spend a lot of money to be an Independent Team Beachbody Coach.



Fact: It costs $47.99 to become an Independent Team Beachbody Coach and then $14.95 a month if you decide to continue being a coach. There is no other cost for becoming a coach and the $14.95 monthly fee pays for your own coach website and e-commerce fitness product and supplement store.



Fiction: All that you have to do is sign up to be a coach and you will start making money.



Fact: Like any other business (each coach has their own coach business center) you have to work to make money. The more effort you put in, the more money that you will make. Beachbody helps you make money by providing a wealth of information and resources including live and recorded conference calls explaining the company and providing ideas on how to be successful, business building videos, product training sheets to familiarize you with all of the products, success stories, downloadable materials, access to everyone in the management of the company and most of all, your own personal coach to help you build your business.



Fact: The top coach in the company, a now retired school principal, in his first year (which is also the first year of the Beachbody network marketing business model) earned $305,938.00.


Please email me with any questions you may have. If you're interested in getting more information about owning your own Beachbody business, check out my website: http://www.coachkari.com/, and click on COACH!


In good health,


Coach Kari

Tuesday, February 2, 2010

10 Ways to Right-Size Your Diet – by Reader’s Digest Magazine

Portion distortion is one of the prime causes of America's obesity epidemic, yet most of us don't realize that we overeat -- or that when it comes to reining in calories, serving size is crucial. Here's how you can downsize your portions and still feel satisfied.

1. Contemplating seconds? Wait 10 minutes. Your stomach needs about that long to signal the brain that it's full, so stall before helping yourself to more mashed potatoes or lasagna. Keep the conversation going, tell a joke, or if you're dining alone, read the newspaper or walk around the house. If you're truly hungry after the delay, have seconds of the veggies or salad.



2. Quit the clean plate club. One in four Americans eat everything they're served no matter how big the portions, surveys reveal. A better strategy: Eat a healthy portion, then stop. It's better to waste a little food (and save it for tomorrow) than to overload your body.



3. Never eat directly out of the bag, box, or carton. Put the portion on the plate right away and put the package away, then sit down and enjoy.



4. Like big portions? Do this. Overload your plate with vegetables or salad with a smidgen of dressing or have a big, steaming bowl of broth-based soup. These water-rich, low-fat foods are so low in calories that a big portion isn't a problem.



5. Use a salad plate as your dinner plate. Less real estate means automatic portion control.



6. Make "small" your default setting. When ordering food or drinks or buying packaged food at the store, automatically go for the smallest size of any high-calorie items. (The exceptions: Salads and veggies without added fat.) Get the small latte, the 6-inch sub instead of the 12-inch, the small cookie instead of the 4-inch chocolate chip behemoth. Calories you haven't bought can't end up around your waist.



7. Go single-serve. Buy or make ice cream, sweets, or other high-cal foods, in individual serving sizes. Instead of a half-gallon of Rocky Road, buy ice cream sandwiches; make cupcakes instead of cake; and buy single-serving bags of chips.



8. But read the label first. Many packaged foods and drinks look as if they provide one serving are actually meant to serve two or more people. However, the calories and other nutrition info on the label are for just one serving, so read the number of servings per container first. Then be sure to eat or drink just one serving.



9. Pack your leftovers before eating. Sure, it's easy to put a healthy plate of food in front of you. The trouble comes when the plate empties and you have more of each food sitting in front of you in alluring serving bowls. The answer: Package and store leftovers before you sit down to eat. That way, getting seconds becomes a whole lot harder and feels more inappropriate.



10. Round out the meal with raw produce. As you transition to more modest portion sizes, you may find yourself craving more food with your meal. The answer: a piece of fruit or a crunchy, large serving of celery, carrots, or peppers. There is no easier, healthier way to "beef up" a meal than with an apple, an orange, a big helping of watermelon or cantaloupe, or a sliced tomato.