If You Say Can’t; You Won’t


{What I am about to write does not apply to those with an underlying medical or hormonal condition. I advise anyone embarking on a weight loss and fitness plan to have a thorough medical evaluation. You want to be sure that you are physically able to exercise and you don’t have any underlying medical conditions.}

I just had an interesting conversation with someone who was asking me about body remodeling. To every suggestion the response was, “I can’t.” What surprised me the most was that this was someone who only wanted to lose 5 or 10 pounds and in my honest opinion did not need to lose that. The individual is driven, successful and hard working; so I was stunned at the “I can’t” reply.

I kindly told her that without a change in attitude there was nothing that would help her lose any weight.

Excuses not to succeed are abundant, however genuine reasons are far and few between. Medical problems are genuine reasons. Family health problems are genuine reasons. Scheduling conflicts are not, at least they are not when you want to change your life for the better.

The key to weight management and body remodeling is three fold.

It is 100% mental.

It is 100% diet.

It is 100% exercise.

Nothing can be lacking if one truly wants to reach their goal.

If you have fallen into the “I can’t” pitfall I highly suggest you read the following column I wrote last year:

http://fatthenfitnow.com/Inspiration.html

When you tell others you can’t, you probably won’t. When you tell yourself you can’t you definitely won’t.

I have said before — gaining weight was the easiest thing I have ever done and losing weight was just as easy. Living obese was a struggle and a chore, living fit is fulfilling, fantastic and fun.

I sacrificed nothing to become fit, I sacrificed everything being obese.

Joe Leonardi

Low Carb Thanksgiving or Planned Splurge


{What I am about to write does not apply to those with an underlying medical or hormonal condition. I advise anyone embarking on a weight loss and fitness plan to have a thorough medical evaluation. You want to be sure that you are physically able to exercise and you don’t have any underlying medical conditions.}

Thanksgiving oven

Image via Wikipedia

The Thanksgiving holiday is upon us.  The diet experts will have been all over the place, having reared their lollipop like  heads, sitting atop their scrawny stick bodies, telling us how to diet through the holiday.

A client me asked what I was going to eat on Thanksgiving.  I told her the same things she should —- whatever I like.  I rarely use the word diet.  I eat what I eat. Generally, that means low carbohydrate and as many whole foods as possible.  Days that I don’t follow my usual feeding habits I consider open eating days.

In my book, Fat Then Fit Now; A life beyond weight loss, I have outlined what, internet, low carb guru, Jimmy Moore coined,  “planned splurges.”  These are days when you predetermine to not be strict. The holidays can, and in my opinion should, be planned splurges.

Partaking, one day, every few weeks is not going to sabotage all your hard work.  We are the master’s of our meals.  Being the masters, we must be disciplined and plan.  Not for the holiday, but the day after.

1- Get rid of leftovers that are not part of your regular eating regiment. I know it is wasteful, but if you are a low carber like me, the potatoes, stuffing, pie and the like go in the trash.  If the bad stuff isn’t there, neither is the temptation.  If your family members aren’t watching what they eat and want the leftovers, have them take the food with them.  If they live with you? Tough, they don’t get them either, toss them in the trash!!!

2- Plan the next day’s meals and snacks ahead of time.  After a day of cooking, setting-up, feasting and cleaning, you many not be in the mood to prepare proper foods.  To alleviate this potential problem, have your foods  ready and in the fridge.

3- Weigh yourself the next day. Don’t get too hung up on the number because it will be up.  Yet, get on the scale.  The increased reading will keep you from making a one day splurge into a four-day food fest.

4- Exercise.  I make sure to work out Thanksgiving morning before everyone gets up and then I make sure to exercise first thing Friday morning.  It is important to maintain our exercise routine. No excuses! No carbohydrate loaded laziness! Get off your butt and move.

Holidays are very food centric events.  The so-called experts will have you believe that you should not partake.  Here is the dirty little secret, you won’t be good.  Part of being human is enjoying food and company. In the U.S. this often goes hand in hand.  So, if you listen to the “experts”, when you overindulge, instead of  simply eating bad one day, you are now over-loaded with both food and guilt.

Remember, when you prepare ahead of time for the splurge and the day after, you will enjoy a guilt free holiday and most importantly, still get to shout; I was FAT THEN but I am FIT NOW.

Happy Thanksgiving.

Chiropractor, Doc Joe Leonardi


Podcast #16 Thanksgiving, No Diet Day


In this podcast we will discuss how to eat properly on the Thanksgiving holiday.  You may be surprised.

Please click the below link to listen:

Podcast #16 Thanksgiving Eating

A Snowblower Wintervention? The epitome of lazy!


{What I am about to write does not apply to those with an underlying medical or hormonal condition. I advise anyone embarking on a weight loss and fitness plan to have a thorough medical evaluation. You want to be sure that you are physically able to exercise and you don’t have any underlying medical conditions.}

I recently heard a commercial on the radio using a take off of the word intervention, a wintervention, to promote a product.  In the spot, different parts of a man’s body were encouraging him to go easy on them and use a snowblower instead of shoveling snow this winter.   The feet were whining, the back was complaining and the brain was insisting it was wise to be indolent.

The first time I heard it, I chuckled.

The second time I heard it, I cringed.

The third time I heard it, I yelled at the radio.

The people in the car stopped beside me looked over like I lost my mind, and for a second, I did. My ire was on fire because, once again, the laziness of our citizenry is being extolled, encourage and exploited.

I have to ask:

Are we really that afraid of a little hard  work?

When did it become better to avoid activity?

What can the results of this attitude be?

We are already experiencing the answer to the last question — obesity and a lack of good health.

What is wrong, if one does not have a medical condition, with shoveling a little bit of snow?

If you are like me, and don’t appreciate winter, then approach it as exercise and make it an adjunct to your work-out program.

Be sure to take proper precautions just like exercise: warm-up, stretch and take breaks.  Ensure that your health is up to the task; get a check up prior to winter and attain clearance from your physician.  Make sure you use proper technique, dress appropriately and if you feel something is amiss, STOP!

Regarding snowblowers, I am not saying these devices do not have their place.  If you are not physically able, a snowblower is a must.   If you have to remove snow in either large amounts or over large areas, they may be very necessary.  However, for the average sized walkway or driveway, it is my opinion that one should clear the white stuff via the power of their own steam.

We must take care of our bodies by encouraging movement.  We must take care of our health my improving our capacity to do work.  It is imperative that we halt the search for the path of least resistance.  Let us all take up the challenge and push ourselves, within our reasonable limits, to do more.  Through hard work, we are all able to improve our mind, body and spirit.

Say NO to those who wish to entrap us in and the exploit weak, unfit bodies. Take control of your health, improve your fitness and allow the power of your own body to do the work!

Enemies of the State of Good Health 11/19/10


Chiropractor and Author Doc Joe Leonardi presents

 

This week’s Enemies of the State of Good Health!


A list some people, entities, groups, and  organizations that I believe are a detriment to the battle against obesity.

You may agree, you may disagree.  Please feel free to comment.


 

 

Rachael Ray

Cover of

Cover of 30-Minute Meals

From her talk show, to her food network show, Rachel Ray is a definite detriment to our country’s good health.

I have written previously about the weight loss story being played out on the RR show.  It is a sad state of affairs that one person would exploit the struggles of a teenager for ratings.  But what makes it even worse?  —- This line from the RR website; “Join us for the start of an inspirational journey as we follow one overweight teen’s struggle to take control of her life and finally reach a place where she can love and accept herself.” I am a strong advocate for a healthier life.  I want everyone to strive for a more fit physique.  However, in all of my writings, in all of my speeches, I have never had anyone question self-love and self acceptance.  What a horrible implication! Then, to make matters even worse, is the whole “event” goal mentality that will surely set someone up for failure.

Rachael reinforces her position on my list with her Food Network show, 30 Minute Meals.  Her continued use of over-processed, over-refined, carbohydrate laden ingredients makes my waist bulge just watching it.

What saddens me the most about placing Rachael Ray on my list is that I am a fan of hers.  She took an opportunity and made the most of it. She is now in a position that she could continue her ratings success and use her multiple platforms to make a positive impact on the State of Good Health, yet she choses not to.

 

Bariatric Butchers

http://en.wikipedia.org/wiki/Image:Roux-en-Y_g...

Image via Wikipedia

I am aware that there are success stories in the bariatric surgery field, however the emerging overuse of this technique is taking away the any potential positives. The various operating room procedures that are used to help people lose weight all pose significant risks. Risks, that in my opinion, may not always necessary. We don’t take the time to educate people about proper eating and exercise.  Instead, many accept the prevailing surgical mantra, “A chance to cut is a chance to cure,” and ignore the underlying problem.

The underlying problem is NOT a stretched out stomach that requires a reduction in volume.  The underlying problem is often times a lack of understanding of the obese mindset.  Via techniques that  simply by-pass the stomach, the mind is ignored.  It is much more effective, less invasive and risky, to change the mindset than it is to change the anatomical structure.

Besides the risk associated with the surgery, there are post operative problems, the change in the physiology of digestion, potential malabsorption syndromes and the potential failure of the individual to maintain the sparse diet required.

All in all, bariatric surgical practitioners are a detriment to good health.

President Barack Obama

President Barack Obama listens to a question f...

Image via Wikipedia

President Obama’s push to change health care in this country has left completely ignored the more important part of the phrase health care, HEALTH.   By continuing to perpetuate an illness based system, the president has neglected the true problem in our country — our lack of good health.

Other accomplishments that assisted President Obama onto my list are:

-He took almost one year to appoint a  President’s Council on Fitness, Sports and Nutrition

-He appointed an overweight Surgeon General in a time when obesity is becoming a leading health concern in the Untied States.

-He has done very little to help change the food pyramid, the supposed proper eating plan, put out by the U.S. Government.

-He has done very little to demonstrate that he takes care of his own health with exercise or good eating choices. Playing golf and eating at burger joints are not leading by example.

Barack Obama, President of the Untied States, “leader of the free world,” will lead the country further down it’s unfit, obese path.

 

 

Podcast #15 Clearer nutrition labels are NOT the answer


Kathleen Sebelius

Image via Wikipedia

Health and Human Services Secretary Kathleen Sebelius has informed us that clearer nutrition labels will help us in our battle with obesity. Really? Click on the link and listen to why she is wrong and what should be done…

Click the link below.…….. and you may want to turn the volume down around 3 1/2 minute mark. I get “slightly” worked up…

Podcast #15 Clearer Nutrition Labels are NOT the answer

Do I diet on Thanksgiving? — HELL NO!!!!


{What I am about to write does not apply to those with an underlying medical or hormonal condition. I advise anyone embarking on a weight loss andfitness plan to have a thorough medical evaluation. You want to be sure that you are physically able to exercise and you don’t have any underlying medical conditions.}

The First Thanksgiving, painted by Jean Leon G...

Image via Wikipedia

The Thanksgiving holiday is just over one week away. The diet experts will begin to rear their lollipop heads, sitting atop their scrawny stick bodies, telling us how to diet through the holiday.

A client me asked what I was going to eat on Thanksgiving.  I told her, the same things she should —- whatever I like.  I rarely use the word diet.  I eat what I eat. Generally, that means low carbohydrate and as many whole foods as possible.  Days that I don’t follow my usual feeding habits I consider open eating days.

In my book, Fat Then Fit Now; A life beyond weight loss, I have outlined what Jimmy Moore coined,  “planned splurges.”  These are days that you predetermine to not be strict.  I make the holidays planned splurges.

Partaking, one day, every few weeks is not going to sabotage all your hard work.  We are the master’s of our meals.  Being the masters, we must be disciplined and plan.  Not for the holiday, but the day after.

1- Get rid of left-overs that are not part of your regular eating regiment. I know it is wasteful, but if you are a low carber like me, the potatoes, stuffing, pie and the like go in the trash.  If the bad stuff isn’t there, neither is the temptation.  If your family members aren’t watching what they eat and want the left overs, have them take the food with them.  If they live with you? Tough, they don’t get them either, toss them in the trash!!!

2- Plan the next days meals and snacks ahead of time. After a day of cooking, setting-up, feasting and cleaning, you many not be in the mood to prepare proper foods.  To alleviate this potential problem, have your foods  ready and in the fridge.

3- Weigh yourself the next day. Don’t get too hung up on the number because it will be up.  Yet, get on the scale.  The increased reading will keep you from making a one day splurge into a four-day food fest.

At sea aboard USS Bataan (LHD 5) Sept. 24, 200...

Image via Wikipedia

4. Exercise.  I make sure to work out Thanksgiving morning before everyone gets up and then I make sure to exercise first thing Friday morning.  It is important to maintain our exercise routine. No excuses! No carbohydrate loaded laziness! Get off your butt and move.

Holidays are very food centric events.  The so-called experts will have you believe that you should not partake.  Here is the dirty little secret, you won’t be good.  Part of being human is enjoying food and company. In the U.S. this often goes hand in hand.  So, when you over-indulge, instead of  simply eating bad one day, you are now over-loaded with both food and guilt.

Remember, when you prepare ahead of time for the splurge and the day after, you will enjoy a guilt free holiday and most importantly, still get to shout; I was FAT THEN but I am FIT NOW.

Happy Thanksgiving.

Chiropractor, Doc Joe Leonardi