I was contacted to review this book and received no compensation, opinions are my own.

I don’t suffer from IBD but have had clients with Crohn’s through my work with yoga therapy, I even have a posted sequence for those suffering with IBD.  Even though I do not have personal experience with these issues I can say that Tessmer, a registered dietician, did a fantastic job writing and organizing this book.  It includes the latest research and recipes, although there are only 15 recipes they all appear easy to make and scrumptious.

Chapters include: Everything You Ever Wanted to Ask, Tips for Flare Ups, Managing Complications, Supplementing Diet and more. The bold titles break up each topic within a chapter and tips are highlighted in boxes. The resource guide and bibliography provide a wealth of information and the index makes accessing questions you may have easy.

Of even more interest to me are some of Tessmer’s other titles including “Tell Me What to Eat If I Am Trying To Conceive”, “TCIG to Mediterranean Diet”, and “The Everything Pregnancy Nutrition Book”. She owns a company specializing in weight management, menu development and more at www.nutrifocus.net.

You could win the review copy by leaving a comment on our Facebook Page

Yes, we know it’s an uncomfortable topic, but Inflammatory Bowel Disease affects millions. People need help, and need it now.
In her new book, Tell Me What To Eat If I Have Inflammatory Bowel Disease (New Page Books, December 2011), Kimberly A. Tessmer begins with an overview of Inflammatory Bowel Disease, then guides you through diet recommendations that are based on the latest medical information. You will quickly learn what IBD is and what you can do to limit the impact of unwanted symptoms. In addition, you’ll get dozens of mouthwatering recipes from knowledgeable RDs that will make implementing nutritional advice a bit easer. Above all, this book aims to improve the quality of life for those struggling to manage IBD.
TELL ME WHAT TO EAT answers popular questions under the chapter heading, "Everything You Ever Wanted To Ask Your Doctor About IBD" like, what are the symptoms of IBD, how is it diagnosed, and what are the recommended treatments for those with the disease? Tessmer answers each question with an understandable, comprehensive explanation that aims to help individuals come to terms with their disease.
While IBD is a chronic condition that requires routine treatment, one can manage the disease or achieve remission with proper dietary and lifestyle changes. Tessmer suggests:
.       Avoiding high-fat, high-fiber, and spicy foods, as these could further irritate the bowel
.       Eating more fruits, vegetables, whole grains, and fat-free or 1% milk and dairy products
.       Drinking plenty of fluids, especially water, and avoiding alcohol, caffeine, and carbonated beverages
.       Exercising to alleviate stress, symptoms, and decrease the frequency of IBD flare-ups

January 19th, 2012 | Tags: Book, colitis, crohn's, Giveaway, IBD, inflammatory bowel, Review | Category: books, Food, Giveaway, Review | Comments Off

Feeling stuffed after the holidays? Worried your new clothes won’t fit come the New Year? Stop fretting and enjoy the holidays with the Simple Diet, a clinically proven weight loss method that will allow you to lose the weight and keep it off. Designed by Dr. James W. Anderson, a professor of medicine and clinical nutritionist at the University of Kentucky, the Simple Diet is a science based method that doesn’t require rigid rules, strict calorie counting or expensive meal plans. Unlike other popular diets, the Simple Diet has proven results: in clinical trials, individuals on the Simple Diet lost 18.7 pounds; compare that to 4.6 on the Zone diet, 5.3 pounds on the Ornish diet, and 9.5 pounds on the Atkins diet. The answer lies in a balanced diet, physical activity, and one potent weapon: meal replacements.

In THE SIMPLE DIET: A Doctor’s Science Based-Plan (Berkley Trade; December 27, 2011; 978-0425241066), Dr. Anderson lays out his groundbreaking weight loss guide based on meal replacements, supplemented by daily servings of fruits and vegetables, regular exercise, and a strategy for positivity, including record keeping and accountability. Complete with sample recipes, a Green Light Calorie Guide, recommendations for frozen entrees (from companies like Lean Cuisine and Banquet), bars, soups and shakes, and patient success stories throughout, THE SIMPLE DIET offers a proven and effective alternative to expensive brand-name diets, with even better results

Simple, inexpensive and effective, THE SIMPLE DIET will change the way readers look at dieting. In fact, everything can be bought at the supermarket for an average cost of $61 per week.

Ok, I received an email to review The Simple Diet, lose up to 50 lbs in 12 weeks and its a science based plan written by a medical professional? Sign me up and count me in. I received no compensation for the review and the opinions are my own.

So here I am 5 weeks post partum today and still with half of my weight gain to lose. Currently on this 5’5 frame sits 192 lbs.  I’m not petite to start with and pre-babe weighed in at 149 lbs teaching 3-4 fitness classes a week most of it was not fat, I can’t say that now.

I have had this book for a week and just finished a mind body weight loss book review prior to cracking this one open.  Mentally I felt prepared to get started on a review that would follow the recommendations of the book for at least 12 weeks to see if I can lose the 40 lbs I want – as of today I have only made it through the introduction. Reading and reviewing are usually easy for me but I’d like to actually complete this plan so I am posting a pre-review blog post and asking others to follow my progress, even pick up a copy of the book and let me know how it goes for you.

My goal: Read up to Chapter 4 by Sunday and post a review on these, evaluate if the plan is viable for me.

If you own a copy of the book let me know and comment!

January 18th, 2012 | Tags: Book, diet, dieting, Meal Plan, Review, The Simple Diet, weight loss | Category: books, Review, TheSimpleDiet | Comments Off

Renée Stephens used to be so emotionally addicted to eating that she would pull food from the trash.  But she searched within and discovered not only what was motivating her food issues but developed specific techniques to combat them.   Soon her successful methods were working for people around the world!  Her Inside Out Weight Loss audio program is the most popular weight-loss podcast on iTunes, with more than 3.5 million downloads!  And now in FULL-FILLED: The 6-Week Plan for Changing Your Relationship with Food—and Your Life—from the Inside Out (Free Press; December 27, 2011; $26.00), Stephens not only helps readers discover the underlying causes of their weight struggles, she offers specific, step-by-step exercises to release the emotional pain tied to their unwanted eating habits so they can create new, healthy behaviors that last a lifetime.

Renée also has additional assets that you can post on your site, including:

• Top 10 Weight-Loss Myths

· The 7 Overeater Personalities—which one are you?

• 5 Subconscious Slimming Strategies
• The Cycle of Overeating
• Are You Ever Too Old to Start Exercising?

Does it work? Interestingly enough many of the ideas in the book are similar to other mind body disciplines such as yoga.  There is a great deal of introspection and some wonderful “Dig In” exercises to help individuals look at their weight loss efforts from a mind-body-spirit perspective.  This book is complimentary to any meal plan and does not include specifics on what to eat or how much to eat, it relies more on the mind/spirit connection to weight loss or as the author coins “weight release”.

Although I believe there can be a strong connection between unresolved emotional(mind/spirit) issues and weight (body) I am not as convinced that simply dealing with these feelings, most of which in the author’s mind are from feelings of unworthiness or low self-esteem, will result in dramatic changes on the scale.

The press release above eludes to helping diverse people but the overall feel of the book and the writing itself suggests that the author is speaking more to over-eaters and compulsive overeaters, the word binge is used frequently and many of the introspective exercises discuss dealing with over-eating instances (binges). The average person is not necessarily a binge eater and more than likely chooses what seems like small amounts of calorie dense foods in combination with a very sedentary lifestyle. Although there can be emotional barriers to deal with the truth is this is where our society has landed. Gone are farming and manufacturing jobs (manual labor jobs requiring movement) now the average worker either sits or stands in one place all day long with little physical caloric expenditure and winds up feeling too tired and depleted to workout when they get home.

If you have identified yourself as an overeater or binge eater which is more appropriate since weight gain is a result of too many calories in versus calories out (making anyone with a weight gain or stalled weight loss issue a technical over-eater of calories) then this book could be pivotal in your weight loss efforts. For someone like myself who is looking to lose weight after a pregnancy (40 more lbs to go) or when not pregnant tries to balance a full schedule of teaching fitness classes and healthy portion sizes I found most of the advice not applicable, even after digging very deep. I simply did not connect to much of the main writing material.  I did like the dig in exercises and after attempting them with weight loss goals looked towards utilizing the techniques for business and life goals. Journaling was also a large part of the book and method, something I already do. There can be great value in truthful, soul searching journaling. 

This book may be the component that many overeaters are missing when they “mindlessly” attend weight loss meetings. If nothing else there are great anecdotes and wonderful techniques that can be applied to life throughout the pages.

January 15th, 2012 | Tags: Book Review, Full-Filled, weight loss | Category: books, Food, Review | Comments (1)

Need to Lose Weight? Skip Calorie Counting & Burn Fat Instead
Weight Loss Expert Offers Slimming Tips to Last a Lifetime

Losing weight has become a matter of life or death and counting calories, Weight Watcher points and fat grams hasn’t lessened the numbers of people affected. In 2010, more than 25 percent of Americans had pre-diabetes and another 1.9 million got a diabetes diagnosis, according to the U.S. Department of Health and Human Services.

The single most effective way for people to avoid the disease? Losing weight.

“The current obesity epidemic proves that the typical low-fat diet recommendations and low-calorie diets have not worked,” says Don Ochs, inventor of Mobanu Integrated Weight Loss Solution (www.Mobanu.com), a physician-recommended system that tailors diet and exercise to an individual’s fat-burning chemistry. “America is eating less fat per capita than we did 30 years ago, yet obesity, diabetes and heart disease are all up.”

To drop the weight and keep it off, people need to get rid of their stored fat by eating fewer processed carbohydrates and the correct amount of protein, and by doing both high and low- intensity exercises, Ochs says.

Here are some of his suggestions for getting started:

• Eat what your ancestors ate – if it wasn’t available 10,000 years ago, you don’t need it now. Our bodies haven’t had time to adapt to the huge increase in processed carbohydrates over the past 100 years. These refined carbs kick up our blood sugar levels, which triggers insulin production, which results in fat storage. Avoid the regular no-no’s such as candy and soft drinks, but also stay away from sneaky, sugary condiments like ketchup; dried fruits, which have more concentrated sugar than their hydrated counterparts, and anything with high fructose corn syrup.

• Eat the right kind of fat – it’s good for you! Bad fats include trans fats and partially hydrogenated oils. Look for these on labels. Trim excess fat from meats and stick with mono- and poly-unsaturated fats. Use olive oil for cooking, as salad dressing or on vegetables. Eat avocados, whole olives, nuts and seeds, and don’t be afraid to jazz up meals with a little butter or cheese.

• Eat the proper amount of lean protein to maintain muscle mass and increase your metabolism. Eggs, beef, chicken, pork, seafood and dairy in the right amounts are good protein sources. Remember, most of these contain fat, so it shouldn’t be necessary to add more. Use the minimum amount needed to satisfy your taste buds. Also, anyone trying to lose weight should limit non-animal proteins, such as legumes, because they contribute to higher blood sugar levels and increased fat storage.

• Vary your workouts to speed up fat loss. Both high-intensity and low-intensity exercises play a role in maximum fat loss. Low-intensity exercise, like walking, is effective for reducing insulin resistance so you store less fat. Alternate walking with high-intensity interval training to build lean muscle mass and increase your metabolism. Interval training can be cardio blasts such as running up stairs on some days and lifting weights on others. This type of exercise forces your body to burn up its glycogen – a readily accessible fuel for your muscles – faster than an equivalent amount of cardio exercise. When you’re done, your body will replenish that fuel by converting stored fat back into glycogen and you’ll lose weight.

“Healthy weight loss isn’t about picking a popular diet and trying to stick to it,” Ochs says. “It’s about discovering the right diet for your unique body. For each person, the optimal amount of carbohydrates, proteins and exercise to burn the most stored body fat will be different. And that’s why one-size-fits-all diets just don’t work.”

About Donald Ochs

Donald Ochs is a Colorado entrepreneur, the president and CEO of Ochs Development Co. and M4 Group, an inventor and sports enthusiast. He developed the Mobanu weight loss system based on research conducted at The Mayo Clinic and the National Institutes of Health. The program is endorsed by physicians, nutritionists and exercise experts.

January 1st, 2012 | Tags: diet, Fitness, weight loss | Category: Fitness, Food, Guest Post | Comments Off

I was contacted to review Smart D a shot sized Vitamin D drink, the opinions are my own and I was not compensated for this review.

There is a lot of research and debate these days around Vitamin D, many are hailing it as the alternative to the questionable flu shot (something I myself never get or give to my family) and discussing the need for pregnant and post partum women to up their intake. You can find links to many articles and news stories about Vitamin D here.

With the growing concerns regarding Vitamin D deficiency, men and women are
looking for safe, effective supplements to get more of this critical vitamin. It’s estimated that 1 billion people worldwide have this deficiency, whether it’s due to lifestyle factors, diet or skin pigmentation.

Smartceuticals recently launched a global initiative: The D3 Global Initiative www.D3GI.com to further educate and help prevent Vitamin D deficiency in the general population. In conjunction with the campaign, they developed Smart D, a 2oz flavored Vitamin D “shot size” drink,  to provide consumers with a safe, convenient way to  absorb their daily dose of D. It was specifically designed to address the fundamental issues believed to contribute to the increasing rates of 25-Hydroxy Vitamin D around the world. https://www.drinkd.com/index.php

Does Smart D truly raise your Vitamin D levels? Well I personally can not be sure but there is a test that your general physician can order to check your levels so I leave that up to each individual – I am not a fan of bloodwork nor am I going to have testing done just for a review

Smart D is said to be safe during pregnancy and a safer alternative to tanning which may increase risk of skin cancer.  You can also use Smart D as your sole source of Vitamin D if needed as the Vitamin D the body makes after skin exposure is the same Vitamin D from Dietary Supplements or Smart D.

All that is left then is a review of the actual product. Smart D comes is a small easy to throw in a lunch bag or purse sized plastic bottle and can be purchased in a monthly supply and recurring monthly order.  It is a mixed berry citrus flavor and to be honest I was not a fan, it had an aftertaste that was a little bitter after an initially too sweet taste.  I had two other people try it, one noticed the “aftertaste” that comes with fake sweetener, the other just felt as though it tasted like fruit punch with too much sugar.  All in all it wasn’t unpalatable it just wasn’t a taste I would personally seek out, and it did smell of flavored cough syrup to me this could be because I still have a sensitive nose from pregnancy now that I am 8 days post partum.  Either way things that are good for you are seldom flavored like chocolate cake.

Smartceuticals is also offering a Special promo: 5% off 1 month supply and 10% off on 2&3 month supplies with code: LiveSmart2012 (ends Jan. 31)
(Proceeds from every purchase are donated to cancer research at Roswell Park
Cancer institute.)

December 23rd, 2011 | Tags: Review, Smart d, Supplement, vitamin d, Vitamins | Category: Food, Review | Comments Off

I was contacted to review the book Stronger Legs and Lower Body, I received no compensation and the opinions are my own.

The book starts well with an Exercise Finder chart that breaks down the location of targeted muscles and exercises in the book, a definite go to for fast information. Chapter 1 dives into lower body anatomy including black and white muscle diagrams. The book progresses into discussing Training Principles such as load and intensity then moves onto Exercise Planning before hitting the bulk of the book – 91 exercises and 19 programs.Each exercise is broken down with a photo, target (such as hamstrings), when (end of workout), how to start, execution, variations and coaching points.

Although I found many of the exercise familiar I don’t expect any author to reinvent the wheel when it comes to strength training books.  What I did expect and did find was a well written, well planned out guide to strength training the legs and lower body. 

This book is written so well that novices could pick it up and execute the exercises but also has enough information that personal trainers or fitness enthusiasts will still benefit from adding it to their collections. Grab yours here.

The most overlooked aspects of strength training

Why form and technique can make or break a program

Champaign, IL–For many fitness buffs, form and technique are often an afterthought. Instead, strength trainers concentrate on lifting more weight or squeezing out a few extra reps. But, according to strength training expert Tim Bishop, proper technique can be pivotal to the success of any strength training program. "These aspects of strength training are often overlooked, but they have a significant impact on the effectiveness of a strength program and, more important, the risk of injury," says Bishop.

In his upcoming book, Stronger Legs & Lower Body (Human Kinetics, 2011), Bishop addresses four aspects of strength training that are vital to the success of any program.

1. Posture and joint movements. During a squat, lunge, or step, maintain proper posture, especially in the spinal region. "Keep your back straight (not rounded), your shoulders drawn back, and your pelvis in a neutral position, which allows you to handle heavier resistances without compromising your spine," Bishop explains. When lunging or stepping, keep the legs at a 90-degree angle to prevent the knees from moving out over the toes. Keep your body weight evenly distributed through the feet or even slightly back toward the heels.
2. Foot placement. Where the foot is placed on the floor or a machine will functionally change the exercise. According to Bishop, you should pay close attention to the width of your foot placement and the direction of the toes. "Widening your stance and turning your feet outward place greater stress on the inner portion of the thigh," Bishop says. "Turning the feet inward usually occurs on machine-based exercises only, such as those on a leg-extension machine, and places a greater emphasis on the outer portion of the thigh."
3. Tempo. Tempo refers to the pace at which you go through each movement in the exercise. "How many times have you seen someone in a gym race through an exercise with his entire body rocking in order to generate enough momentum to move the weight?" Bishop says. "Racing through an exercise often compromises technique and increases the risk of injury." A faster pace is appropriate when training for explosive power, but in most situations, a slow, controlled movement is best.
4. Breathing. Proper breathing is an important part of weight training. "Often people hold their breath while lifting weights, mistakenly thinking that this gives them more power," Bishop says. "But, proper breathing during exercise oxygenates the working muscles, supplies them with nutrient-rich blood, and prevents the buildup of the waste products." The proper way to breathe during a lifting exercise is to exhale during the work (push) phase and inhale during the recovery (rest) phase.

"For success in any discipline, you need to follow fundamentals," says Bishop. "Strength training is no exception. Without a knowledge of these fundamentals, you will never reach your goals."

For more information on Stronger Legs & Lower Body or other health and fitness resources, visit www.HumanKinetics.com or call 800-747-4457.

ABOUT THE BOOK

Stronger Legs & Lower Body

Tim Bishop

Available November 2011 · Paperback · 192 pp
ISBN 978-0-7360-9295-1 · $19.95

eBook ISBN 978-1-4504-2004-4 · $17.95

December 23rd, 2011 | Tags: Book, legs, lower body, Reviews, Strength, Strength Training | Category: books, Fitness, Review | Comments Off

I was recently contacted to review a new DVD Cheerobics, all opinions are my own and I was not compensated in any way.

The 2 Disc sets includes Disc2 which starts with a documentary highlighting the struggle to get Cheerleading recognized as a sport in the UK to the extent it is in the US, and a brief history of the start of cheerleading as a man’s pursuit in the 1800s to support varsity teams.

There is also a Pro Routine section featuring Zoo Fever Team’s aware winning routine that is considered challenging.  The routine is broken down in counts but moves fairly quickly for someone unfamiliar with cheering.

Disc 1 includes Motion Technique, Learn the Moves and Cheerobics Workout. Motion Technique breaks down positioning of hands and arms, how to move through the moves and basic technique. Learn the Moves breaks down individuals moves by their name such as Twist and Victory Box.

After watching the first two portion you are ready to grab your pom poms (included with the DVD set) and get to the Cheerobics Workout. The main section being Cardio (block 2 Choreography). The workout is progressively taught and builds on the warm up moves.  There is a decent amount of hopping which may not be for everyone. In their toning segment they do include modifications done by two participants but there is not a lot of direction on how to complete the moves safely.

The energy and smiles mixed with the modern popular music definitely makes this a fun DVD and workout, especially  for anyone whoever secretly wanted to be a cheerleader.

The DVDs are both well produced, the lighting and audio are great, the ladies in the video are athletic looking and do not rely on skimpy workout gear to sell you on the program – something I truly appreciate.

I would recommend Cheerobics for anyone looking to break out of the fitness DVD rut this is truly a new program and I hope it is well received.

CHEEROBICS® , IN ASSOCIATION WITH CHEERLEADING COMPANY, LAUNCHES THE DVD HOME EXPERIENCE IN THE USA and Canada. From the 5th of December you’ll be able to take cheerleading fitness into your living room… Are you ready to shake your pompoms?
22nd November 2011– After releasing the DVD Home Experience in the UK and Europe, Cheerobics® partners up with Cheerleading Company, the USA’s most popular provider for cheerleading apparel and merchandise, to release the product for the US market. Jennifer Cronin, Director of Marketing for Cheerleading Company states “ We are thrilled to be a part of Cheerobics’ USA launch! This is NOT your regular fitness video. The poms really spice things up, and it’s awesome to see fitness fused with authentic cheerleading techniques. It is a great way to get fit and have fun at the same time. We’re excited to launch this product as we know it will be a hit with cheerleading fans of all ages and fitness levels”.
“We are so excited to bring our DVD to the US, the home of cheerleading. We could not think of anyone better than Cheerleading Company as a partner for this project, as we know that they are the leader when it comes to all things cheerleading. The enthusiasm we have received from Cheerleading Company in regards to the distribution of the product has been fantastic, and this can only increase our confidence in knowing that we have produced a fitness DVD of quality, fun, and appeal to all cheerleading fans!” Jessica Rossi, Director of Cheerobics®
Cheerobics® is the unique fitness program that combines aerobics and cheerleading techniques with the fun of pompoms! Cheerobics® is aimed at all fitness & skill levels and ages so it’s for all adults. With instructors being trained in the UK and internationally through our certified Instructor Courses, Cheerobics® fitness is expanding rapidly since its January 2011 launch. Find out more about the Instructor Courses on http://www.cheerobics.net/instructortraining.htm
The Cheerobics® Home Experience DVD $34.99 + p&p includes:
• Cheerobics® Workout DVD (with ‘how to’ tutorials)
• Extra Features DVD
• Two professional pompoms
The workouts are packed full with the latest music hits including tracks such as ‘Party Rock Anthem’, ‘Till The End of The World’, ‘Fireworks’ and ‘On The Floor’.
Watch the trailer on: www.youtube.com/cheerobicsfitness or directly on our website

December 23rd, 2011 | Tags: aerobics, Cardio, Cheerobics, dvd, Exercise, Fitness, Review | Category: Fitness, Review | Comments Off