10 Easy Ways to Lose 10 Pounds in a Year- Cut 100 Calories Per Day

On average, American adults gain a pound of unwanted weight per year. The main causes? Overeating, lack of physical activity and poor food choices. In reality, eating just 10 calories more than you burn every day will cause you to gain 1 pound per year. Ten calories is equivalent to just one potato chip!
This goes to show how the little choices we make can add up to have a big impact over time. Want to reverse the weight gain trend? Try any of these tips to save 100 calories per day. Want to lose a pound a week? Do five of these tricks per day.


1. Eat whole fruit rather than drinking juice. Not only will you save calories by eating whole fruit, you’ll fill up on all the fiber! Check out these calorie comparisons:
•Medium orange (60 calories) vs. 12 oz orange juice (160 calories)
•20 grapes (70 calories) vs. 8 oz grape juice (170 calories)
•Medium apple (70 calories) vs. 12 oz apple juice (170 calories)

2. Lighten up the condiments. Choosing light or fat-free versions of condiments such as mayonnaise, half-and-half, butter/margarine, sour cream, cheese, salad dressing and cream cheese is an easy way to cut 100 calories! You’ll also be reducing the percentage of calories from fat you’re consuming, which is healthier for your heart. To cut 100 calories you’ll need to:
•Swap 2 servings of regular condiments to light versions, or
•Swap 1 serving of regular condiments to fat-free versions

3. Substitute 1 cup of fresh vegetables for one 1-ounce bag of chips at lunch. Again, the extra fiber and water weight of the vegetables will help keep you fuller than will the chips. Try veggies such as carrots, celery, broccoli, sugar snap peas, purple cabbage strips, and bell peppers, which all taste great raw. You can even dip them in a little fat-free ranch, hummus or salsa and still save nearly 100 calories!

4. Choose organic low-fat versions of dairy products. If you’re not already, make the switch to organic low fat or fat-free dairy products like 1% organic milk, yogurt, Greek yogurt, cheese, and ice cream. You’ll cut out calories and artery-clogging saturated fat, but still get the same amount of calcium, vitamin D and protein.

5. Swap out the butter or oil in baked goods. Try substituting fat-free plain yogurt or unsweetened applesauce half the oil in dessert breads, muffins, and cakes. For advice from the chef, check out http://www.foodfit.com/cooking/askChef.asp?aeid=322.

6. Mind your meat. Try these tricks to lighten up your meat and save 100 calories or more:
•Remove skin from poultry
•Choose 96% lean ground beef instead of 80% lean ground beef (180 vs. 280 calories in 4 ounces)
•Grill, roast or bake instead of frying meat
•Remove all visible fat from steaks
•Choose Canadian bacon over regular bacon (50 vs. 150 calories per ounce)
•o flexitarian! Choose tempeh or beans instead of meat.

7. Lighten up your pizza. Any of these substitutions will save you close to 100 calories on a large slice of pizza:
•Choose vegetable toppings over pepperoni or sausage
•Pick thin crust over regular
•Ask for ½ the cheese

8. Choose non-creamy alternatives of soup, sauces and dressing
•Soup: Choose lighter broth-based soups like minestrone, French onion, and chicken noodle over denser cream-based choices like chowder and bisque
•Sauce: Choose tomato based pasta sauce like marinara over creamy sauce like Alfredo
•Dressing: Choose oil-based dressings like Italian and Asian sesame over creamy dressing like Bleu cheese, ranch, and thousand island. Order the dressing on the side and lightly dip your fork in it before each bite to save even more calories.

9. Order once, enjoy twice! Ask for a to-go box when dining out. It can be helpful to ask for a to-go box at the start of your meal and package the food you want to save before you start eating. Out of sight, out of mind!

10. Just one LESS bite... Just a few fewer bites of dense desserts will save you 100 calories or more. So offer to share with a friend!

Detox Diets: Worth It or Useless?

Lose weight fast and cleanse your body of harmful toxins! These are just a few claims given for what you can expect if you go on a detox diet. You’ve probably seen them on TV, read about them on the internet, or heard athletes and celebrities boasting about the wondrous effects of these diets. It is believed that detox diets remove toxins from the body that accumulate from the environment, foods we eat, and water we drink, prevent and cure diseases, and give people more energy. By taking certain pills, powders, herbs, drinks, laxatives, supplements, or fasting and only eating certain foods, these results can be achieved. So, what’s the deal with these diets? Do they perform as advertised? Can one expect to achieve optimum health through a detox diet? The answer is simple...NO!

Currently, there is no scientific proof that these diets help rid the body of toxins faster or that the elimination of toxins will make you healthier. Some of these detox diets may actually have a negative effect on your health. The side effects of taking certain pills, powders, supplements, or laxatives can be diarrhea, which can lead to dehydration and mineral imbalances, or problems with the digestive system. Other side effects can include fatigue, irritability, weight loss, and excessive hunger. Fasting or eliminating certain foods can cause weight loss but in the form of water and possibly muscle. If a detox diet is continued for a long period of time, it may result in nutrient deficiencies and can slow down a person’s metabolism, making it harder to keep weight off or lose it later.

These claims may be too good to be true and in reality they actually are. So save yourself time and money and just stay away from these so-called “magical” detox diets. They are unproven and can be a lot more harmful then beneficial. The body is designed to cleanse and detoxify itself without the help any special diet. Our kidneys, liver, and intestines are naturally built to rid our bodies of toxins and excess waste. So let nature take its course and let your body cleanse itself naturally by eating a clean, whole foods diet high in fruits, vegetables, whole grains, fish, lean protein and plenty of water!

9 Quickest Ways to Lose Weight and Look Fab in Your Swimsuit

With swimsuit season just around the corner it's time again to cut those extra pounds and get your body swimsuit ready. The good news is there is plenty of time if you make the commitment to take action now. You have about 6 weeks so let's not waste any more time and get started so you can look fabulous in your favorite bikini!

You can pick any one of the nine below but you will definitely get the most benefit and weight loss by applying each one to your life and get a rockin' bod.

9 Ways to Lose Weight Fast for Your Swimsuit
1. Eat only 3 meals a day and one snack which you can either have in the afternoon or early evening.
2. No eating after 7:30 pm. Allow evening and sleeping time to put your body into a caloric deficit to promote fat loss. Also, just like my mother-in-law says "you won't know you are a little hungry if you just go to sleep".
3. During the next 21 days avoid all alcohol (you can have up to two drinks for Cinco de Mayo!)
4. Stop eating when you feel 80% satisfied, not full, stuffed or sick. This will easily save you 200-700 calories! It adds up very quickly since 150 calorie reduction per day can help you lose 15 pounds in a year!
5. Avoid the clean plate syndrome- always leave some food on your plate.
6. *Lift weight 3-4 times per week for 30 minutes but work out hard during those thirty minutes with little rest between sets.
7. *Do some leg squats- there is nothing that can make cellulite go away but doing squats at the gym with just the bar is a great way to tighten up you hamstrings, butt, and quads.
8. *Sprint for 10 seconds and then rest for 30 seconds. Continue this for 10 minutes. *As always when starting a new program consult with your physician.
9. Write down your food intake. Whenever you write it down you will be more accountable and research shows that people who have been successful at losing weight and keeping it off typically keep a food log.

Have a fabulous summer at the beach or pool and don't forget your sunscreen to keep you skin looking young!

Go Green, Get Lean Book

If you want to buy a book that is a twist on how you can help the environment AND lose weight, you must read Go Green, Get Lean by Kate Geagan, MS, RD. The book is available was just published today and I was lucky enough to see an early copy and the pages are full of great, practical information. The book will help you get healthy and decrease your family's carbon footprint. Geagan provides numerous snacking ideas as well as seasonal recipes and meal plans.

How to Lose Weight- Part 2 Video

Just as President Obama has suggested that each of us take personal responsibility to improve our country we also need to take that same personal responsibility for our health and our waistlines. Within an average day we make countless different choices. You decide what time to get out of bed, what to eat for breakfast, whether you stop at the gym on the way home from work (IF you packed your gym clothes in the morning), if you eat too much and other poor choices. So, I like to call it my "just a little bit every day" principle. If you do just a little bit day after day, month after month, you can create some real positive results. Did you know that merely cutting 150 calories per day you would lose about 15 pounds in 1 year? Be realistic, if you start going to the gym you won't start feeling or looking better after 1-2 days but you can start feeling and looking better in a few weeks and once you feel better working out better than not working out you will be on your way to starting some new healthy habits.

So, if you are ready to get fit and healthy in 2009 check out my newest video which is Part 2 for "How to Lose Weight: 3 Keys to Success to Get Leaner". I share some simple ways to cut calories that will make a difference.

Lose Weight- Part 2 Video and Are Your Friends Good For Your Health?

Hello, I'm sitting in the Phoenix airport getting ready to fly home until next Wednesday when I leave for the final 6 cities of my 10 city tour.

I just recorded two short new videos which will not only help you reduce your daily calorie intake to assist in your weight loss efforts but also a BONUS video called "Are Your Friends Good for Your Health and Happiness?"

Find my other videos on YouTube!

Sorry for the short post but we are boarding now!

Coming soon- A Facebook Fan Page! You can also follow me on Twitter at

Lose Weight Part 1 Video

I just got my YouTube account up and working! My channel is www.youtube.com/thenutritionexpert . I recently bought a new Flip Mino HD so I can do videos to share nutrition, fitness, and health information easily to all of you. My first video provides 3 Key Strategies to Start Losing Weight.

Check out the video!

I hope you are all committed to improving your health and nutrition in 2009! Small changes can create big results for you and as I always say "just a little bit" every day and you will be amazed what you can do in one year!

Wishing you a year of health and happiness!
Mitzi

It's a New Year for a New You- Lose Weight in 2009!

Lose weight, eat right, exercise, spend more time with family and friends, get out of debt, do any of these resolutions sound familiar? Probably, since they are several of the top 10 most popular New Year’s Resolutions. With the holidays behind us, it’s that time again- time to make your New Year’s resolutions. In fact, you might have already made your resolutions and if you are like millions of other Americans many of you have already put losing weight at the top of your list. Kudos to you for making your health a top priority in the New Year!

The gym is bustling in January with people wearing their new workout clothes and committed to getting healthy after their most recent visit with the bathroom scale. By February the blame game is rearing its ugly head. People start deciding it is just too much work and fall off the exercise and eat right bandwagon and fall into the “I’ll start again next week” trap. Next week turns into next month and before you know it you will be swimsuit shopping at the same weight you are now. To learn how to avoid this from happening to you this year read on.

Achieving your weight loss goals can happen and the good news is that it’s completely up to you! Most Americans want to lose weight but simply don’t want to put forth the effort to exercise and eat better. Reality check- that rarely works! It really comes down to one thing. That thing is making choices. Just as you talk to your kids about making good choices, you also make dozens of choices every single day which will affect your health, fitness and fitting room experiences in the months to come. Delete your excuses and avoid blaming, complaining or justifying why you are not doing something and just do it. Save yourself the energy and put it into lifting weights or going for a walk. I have heard it all and counseled some of the most successful CEOs, CFOs, venture capitalists, professional athletes, working moms and ultra-busy stay-at-home moms who do make their health a top priority. So the “I’m too busy” just doesn’t fly.

So what else can you do to avoid the common traps that prevent most people from sticking to their resolutions? Simple, you can understand and apply the “just a little bit” principle. In a nutshell, this means that if you consistently do “just a little bit” day after day, month after month, eventually you have created enough compound interest to feel and see very noticeable improvements.

Here are some additional tips to help you stay on track to achieve your weight loss goals this year!

Write Down Your Goals
If you are serious about losing weight in 2009, write it down. This is such an important step to successfully reach your weight loss goals. Just the act of writing down your goals makes a thought three-dimensional. You can write your goals in a journal or simply on a piece of paper. I prefer to always keep a composition notebook with me and write my ideas, goals, and notes. It is so nice to go back through and look at my goals, reflect and make new ones. I also suggest writing your goals in several places so that you see them on a daily basis which will make you more likely to take positive steps towards your goals. Be very specific and set a specific date that you want to achieve your goal. A sample goal could be: I want to lift weights 4 days a week for thirty minutes by February 11, 2009 or On the 1st of every month I am going to write family time into my calendar and on those days I will not touch or even think about work.

Eat Less and Move More
These four words are pretty much the magic bullet for weight loss. Okay, so not really a magic bullet, but believe me, it works.

Log it
People who are most successful at losing weight and maintaining write it all down. Start writing down every morsel you put into your body on a daily basis. You would be surprised at the number of clients who tell me “I just don’t understand, I don’t eat that much and I’m not losing any weight”. Bottom line- you can be unconsciously eating hundreds of calories everyday and sabotaging your weight loss efforts. Let’s just say, eating the rest of your kids mac and cheese and being the family garbage disposal to avoid wasting food is the first habit to break. Writing it down makes it real and helps you stay accountable.

Say “Cheese”!
Okay, you might think I’m crazy on this one but get out your digital camera, put on your swimsuit and take a photo. Pictures don’t lie so you can get a reality check and it will be a great way to follow your progress. Take a picture each week and put it along with your food log and personal weight loss goals. Avoid overreacting or letting a two-pound weight gain on the scale discourage you. Lean muscle weighs more than fat and I’ve had many clients lose weight in cycles. You might not lose weight for 2-3 weeks and then in one week lose 4 pounds. A healthy goal for losing weight is aiming to lose 1-2 pounds a week.

Create a Successful Environment
Make it easier on yourself by creating an environment which will help you to be less tempted and make better choices.
-Keep fruits available and visible on your kitchen counter
-Keep bite-sized chocolate and a few other treats tucked away in the pantry and get rid of the rest of your junk food
-Keep a case of bottled water in your car and at home
-Have some healthy snack foods on hand (non-fat cottage cheese, almonds, dried fruit)
-Fill your refrigerator, freezer and pantry with nutrient-rich foods (fresh and frozen fruits and vegetables, lean protein and whole grains)

Start Good Habits Early
Be mindful that you are the best role model for your children and it is very important that your children see you exercise and make healthy eating choices for your family.

These tips should give you a great start but more importantly help you to understand the key to success is consistently doing “just a little bit”. Remember, this is a marathon, not a sprint. You didn’t gain the weight overnight and as Chinese philosopher, Lao Tzu, said “The journey of a thousand miles begins with one step”.

Genes and Your Metabolic Rate

Ever wonder if it wasn't a simple mathematical equation? Well, you just might be right. Researchers have recently identified 4 genes- FADS1, LIPC, SCAD and MCAD, that could drive metabolism and possibly help explain why some people struggle more to maintain a healthy weight and have differing responses to diet and exercise programs. Check out the article.

Calorie Free Beverage Option at Costco

I frequently have clients ask about zero calorie drink options. Given the fact that I do not advocate drinking artificial sweeteners in diet sodas or other drinks like Crystal Light, I was happy to find a sparkling water at Costco called Talking Rain. It has a mild taste with three different flavors including lemon zest. It's organic and has no artificial sweeteners with zero calories.