Oysters are often a staple of a seafood-rich diet. While small, their health benefits are great. Many people, both young and old, men and women, can benefit from the nutritional value of these sea creatures.

Zinc

For men, oysters can be key in the proper development and maintenance of their hormones. These sea creatures are rich in zinc, a key element in the production of testosterone. Zinc, however, is not beneficial solely to men. It is a multi-faceted mineral that can aid in energy production, DNA repair, and cardio-respiratory functioning. More importantly, zinc deficiencies often lead to a loss of appetite, slow growth, decreased ability to heal wounds, and hair loss. Lower levels of zinc can also increase risk of infections, and inhibit smell and taste.

Protein

Oysters also provide an excellent source of protein, most specifically tyrosine. Tyrosine is an amino acid–the building block of all proteins–that helps regulate mood and stress levels in the brain.

A diet rich in oysters will also help maintain collagen levels in the skin. This allows the skin to retain its elasticity, and delays the onset of wrinkles. Oysters also contain high levels of calcium, iron, and vitamin A, which are essential for healthy bones, blood, and eyesight, respectively.

Fat and Cholesterol

Perhaps just as important as what oysters have is what they do not contain. These sea creatures are low in cholesterol, containing only 55 mg per serving (generally considered to be six medium oysters.) In addition, the fat content of these sea creatures is minimal–only about two grams of fat per serving.

This post is an entry into We Blog Better’s – Iron Blogger Challenge.

I recommend Burn The Fat, Feed The Muscle to any and everyone who wants to lose weight and improve their health. I am an affiliate of this program and believe in the healthy, safe, and realistic weight loss methods it presents. To learn more Click Here!

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This is a part of the Weight Loss Tips Series

Seasons 52 – The Healthy Restaurant

My favorite healthy restaurant is Seasons 52. If you have not eaten there, then you are truly missing out.

Seasons 52 is a chain of restaurants owned by Darden Restaurants, which also owns Bahama Breeze, Olive Garden, and Red Lobster. Seasons 52 is different from Darden’s other restaurants because all of Seasons 52’s healthy menu items are calorie-controlled and nutritionally-dense. They don’t use butter and they don’t fry any of their foods.

Seasons 52’s name is very descriptive. “Seasons” because most of the menu items are seasonally-inspired and change as the seasons change. “52″ because their are 52 weeks in a year and many of the menu items change weekly to take advantage of locally grown fresh produce.

Seasons 52’s menu items include dishes made with lean proteins, healthy fats, and healthy carbohydrates such as whole grains. Their regularly changing menu allows them to take advantage of fresh fruits and vegetables grown at local farms.

The Meal

For appetizers, the custom flatbreads are “to die for.” However, they are also high in carbs and calories, so don’t indulge in them unless you are sharing it with a group of four or more. Instead, get one of their soups. They are low in calories, filling, and time-consuming.

While filling, the soup will leave room for their entrees, which are delectable. Each entree is visually appealing. More importantly, each entree is under 475 calories. If you are going for low-carbs it, this healthy restaurant has options for you. If you are strength training and looking for high protein selections, they have options for you too.

Mini Indulgences

My absolute favorite thing about Seasons 52 are their desserts. They call them Mini Indulgences and they are just that. The mini indulgences are small portion sizes served in a shot-size glass. I am not sure how many indulgences are on their menu, but I have tried and enjoyed at least 8 different varieties. My favorites are the Red Velvet Cake, the Key Lime Pie, and the Carrot Cake.

The Mini Indulgences are so delicious that you will feel like you are cheating, but they are small enough that you will not feel guilty. I have gone to Seasons 52 just to sit at the bar and enjoy a dessert with a Diet Coke. The key to enjoying the mini indulgences is to enjoy just ONE.

Beyond The Food

If you aren’t hungry, you can go to Seasons 52 just to enjoy a nice glass of wine from their long and diverse list of wines. Or, just go for the ambiance. The candlelit tables are romantic and this healthy restaurant is intimate.

When I lived in Atlanta, I frequented Seasons 52 often. Now that I live in Manhattan, where they don’t have a restaurant YET, I am missing it. If there is one near you, I suggest you go to my favorite healthy restaurant.

I recommend Burn The Fat, Feed The Muscle to any and everyone who wants to lose weight and improve their health. I am an affiliate of this program and believe in the healthy, safe, and realistic weight loss methods it presents. To learn more Click Here!

Photo by The Gifted Photographer

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This is a part of the Weight Loss Tips Series

Use Your Camera To Lose Weight

Using your camera to take pictures of yourself is an excellent strategy to help you lose unwanted pounds. The key to using this strategy effectively is knowing:

• Why you should take pictures of yourself,
• What type of pictures to take, and
• Where to put your pictures

Why you should take pictures of yourself

• To compare yourself now to your “best” self – It is much easier to compare a current picture of yourself to your high school graduation picture, than it is to compare the way you currently look in the mirror to your high school graduation picture. Most people do not realize how much bigger they are, until they see visual proof.
• To chronicle your weight loss journey – Looking in the mirror, you will not realize the changes in your body because you are losing fractional pounds every day. However, if you take a picture every two weeks or every month, you will see the visual changes in your body. Looking at these pictures will keep you motivated when you are feeling discouraged.  The camera never lies.
• To remind yourself of where you are and where you want to go – Looking at pictures of your current self will help you keep your focus when you forget that you are overweight. Look at your pictures before you eat something you are not supposed to, or before you decide to skip a planned workout.

What type of picture should you take

In your picture:

• You should wear clothing that is as revealing as you feel comfortable
• You should be in a well lit environment
• You should write down the date
• You should write down your weight and/or your body measurements

You should consider having someone else take your pictures because this will make your pictures will look better.  However, have them use your camera, so you can control the quality.

Where to place your picture

Do not take these pictures and keep them stored in your camera. Get them out of the camera and have them developed. Put them in strategic locations such as:

• On your refrigerator
• In your wallet
• In your cell phone
• On your desk at your home or job
• In your day planner
• Your computer’s screen saver
• Anywhere you will see them often

Remember that these are the pictures of the current you. So, do not be ashamed of them. The future you will be healthier and thinner.  You and your camera will be much happier then.

Photo by Shermeee

I recommend Burn The Fat, Feed The Muscle to any and everyone who wants to lose weight and improve their health. I am an affiliate of this program and believe in the safe and realistic weight loss methods it presents. To learn more Click Here!

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This is an excerpt of my Free Weight Loss Plan, the Don’t Go Broke Weight Loss Plan.

Obesity In America

Obesity in America is a growing epidemic. Two out of every three adults are either overweight or obese. In addition, one out of every three children is either overweight or obese. We are teaching our unhealthy habits to our children and they will actually be sicker than we already are.

Obesity in America is similar to the 800 pound Gorilla in the room. We all see it. We all know it’s a problem. But we are all too scared or too lazy to create or execute a solution that will get rid of it.

Obesity-Related Diseases

The number of overweight and obese individuals is so alarming because carrying extra pounds increases the risks of developing many diseases including:

• Diabetes
• Cardiovascular disease
• Heart Disease
• Stroke
• Certain types of cancer
• High blood pressure
• High cholesterol
• Metabolic syndrome
• Sleep apnea
• Asthma
• Arthritis
• Gallbladder disease
• Liver disease
• Urinary incontinence
• Depression

Unhealthy and Expensive

Being overweight or obese does not just affect the person; it affects us all because of the financial burden it places on society. According to the CDC, during 2003 medical expenses attributed to people being overweight or obese were almost 75 billion dollars. That is a large sum of money, and is part of the reason why health care in America is so unaffordable.

Weight Loss Attempts

If Americans have such a large problem with their weight, why don’t they do something about it? They are trying. There is much money being spent on obesity in America. Market research firm, Marketdata, found that Americans spent 59 billion dollars on weight loss in 2008. All of that money spent and only 2 percent of the people who actually lose weight will be able to keep the weight off longer than 5 years.

Americans are trying to lose weight; they are just failing to do so. They are failing because in spite of seemingly having all the tools, they do not know how to lose weight.

The Weight Loss Formula

In order to lose weight you must create a calorie deficit. This means you must burn more calories than you eat. It is a very simple concept. So, Americans spend money on diet programs and exercise programs trying to lose weight. They buy the latest top selling diet book or weight loss pill. They join weight loss clubs, support groups or have meals delivered. They join gyms and health clubs or buy the newest weight loss equipment. They take all of these steps but cannot get and keep the weight off.

But Why?

Why can’t they get the weight off and keep it off? Is it because the fad diets, weight loss pills, weight loss clubs, gyms, and weight loss equipment do not work? Quite the contrary, most of those strategies can help you lose weight.
They can help you lose weight because most of them involve you either eating less or moving more, and those are the two activities you need in order to lose weight. All of the diet books and weight loss programs are reduced calorie plans designed to help you eat less. Gyms and weight loss equipment are designed to help you move more. They all should work.

Why don’t they work? They do not work because most of them do not adequately address the real reason most people are overweight. Most of the weight loss businesses attack what you put in your mouth and what you do with your muscles. It is not your mouth or your muscles that is preventing you from losing weight. It is your brain.

You can throw all the money you have at weight loss, but you will not lose weight permanently until you change and strengthen the organ between your ears.

Together we can curb obesity in America. So let’s do it! Lose weight permanently with the Don’t Go Broke Weight Loss Plan.

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My first blog was called Dr. Kal’s Weight Loss Blog. I called it a blog, but I was not doing as much blogging as I was giving out weight loss tips. So when I moved my blog from Blogger to Wordpress, I decided to change the name to Dr. Kal’s Weight Loss Tips.

Dr. Kal’s Weight Loss Tips

At this site I present weight loss strategies. Some you already know, but many you will not. I present them all because no one tip will help you lose weight and keep it off. It is the incorporation of many weight loss tips that leads to permanent weight loss.

Permanent weight loss involves change. You must eliminate your bad habits and replace them with new healthier habits. That is obviously easier written then done. To increase your chances, you should make your changes slowly.

Small Changes

Of the many weight loss secrets I give, the one I reiterate most often is that you should make small changes instead of big changes because:

Small permanent changes lead to slow permanent weight loss. While, large temporary changes lead to fast temporary weight loss.  – Dr. Kal

In the posts listed below, I will give you strategies that involve you incorporating a new habit, eliminating a bad habit, or a combination of the two.

Calorie Deficit

The strategies I provide are all designed to accomplish one goal and one goal only. That goal is establishing a caloric deficit and maintaining it until you reach your fat loss goals. Because the only way to burn fat is by creating a calorie deficit.

Read the post below. Try the various strategies. Some will work for you and some will not. But, you will not know until you try.

Weight Loss Tips

• Read Motivational Weight Loss Quotes: You must change the way you think in order for your actions to follow.  One method I use to purify and focus my thoughts is reading motivational quotes.
• Eat at Healthy Restaurants: Seasons 52 is the best healthy restaurant. Read a physicians review of this great restaurant chain.
• Try Massage: Massage therapy alone isn’t going to get you into a bikini, but it certainly will affect other efforts to lose weight and get into shape.
• Use Your Camera: Taking pictures of yourself is an excellent strategy to help you lose and keep off unwanted pounds.

I recommend Burn The Fat, Feed The Muscle to any and everyone who wants to lose weight and improve their health. I am an affiliate of this program and believe in the safe and realistic weight loss methods it presents. To learn more Click Here!

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Aerobic activity is typically expensive, but services such as Blockbuster Online and Netflix have made it cheaper than ever.

Aerobic Exercises

There are countless number of people who do their aerobic exercises at gyms and fitness centers. They ride stationery bikes, climb stair climbers, use elliptical machines and run/jog/walk on treadmills. They also participate in aerobic, pilates and yoga classes. This equipment and these classes are all very effective at burning calories. However, these gyms are expensive.

There are other people who do their aerobic exercises in their homes. They have stationery bikes, stair climbers, elliptical machines and/or treadmills at home. This is effective because they work out in the comfort of their own home, often while watching television. However, this type of equipment is expensive, especially if you want quality.

Those who can not afford the gyms or the exercise equipment, choose to jog/run outdoors or use exercise DVDs. Exercise DVDs are a great way to get an inexpensive workout. However, people often complain that they get bored of the DVD after they watch it a few times. They seek more variability.

Online DVD Rentals

Blockbuster Online and Netflix are services that allow you to select movies and have them delivered to your home. When you are done using the movie, you return it in a special envelope provided by the company.

These plans have no late fees and you can keep the movies as long as you like. Both of these companies have $13.99 per month plans that allow you to rent 2 movies every month. I prefer Blockbuster Online because, for a little extra, you can use your plan to rent movies at the brick and mortar Blockbuster locations also.

The Blockbuster Workout Plan

With the Blockbuster Workout Plan, you pay $13.99 every month and get 2 exercise DVDs a month. You alternate between the two and when you are bored with them, you select other DVDs.

This plan is inexpensive. It also adds variability because Blockbuster updates their DVD libraries often.

I recommend Burn The Fat, Feed The Muscle to any and everyone who wants to lose weight and improve their health. I am an affiliate of this program and believe in the safe and realistic weight loss methods it presents. To learn more Click Here!

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Looking out over the yard during recess, Mrs. Nyeberg saw Adam standing apart from a group of the other children who were playing. She knew that once again Adam had been left out of their games. He was endlessly taunted about his weight by the other children and had very few friends at school. At 8 years old Adam was already 40 pounds heavier than the other children.

The Epidemic

According to the Centers for Disease Control and Prevention over 9 million children ages 6 to 19 years old are overweight or obese. In a frightening trend, this number has tripled since 1980. In this same time period, childhood obesity has doubled for preschoolers (2-5 years old) and adolescents (12-19 years).

This problem is not limited to the United States but is a growing epidemic in many countries. In a country that is seemingly obsessed with weight issues we should be declaring this issue a national emergency.

Ignoring the Issue

Believing that children may merely have “baby fat” or grow out of their weight problems is a fallacy. Overweight adolescents have a 70 percent chance of becoming overweight or obese adults. This number increases to 80 percent if one or more parent is overweight or obese.

UCSF researcher Robert Lustig, MD, professor of clinical pediatrics at UCSF Children’s Hospital notes in a review of obesity research that the Western diet is the key reason for childhood obesity.

Lustig offers that our high calorie, low fiber diets promote hormonal imbalances that encourage children to overeat. Other factors commonly attributed to the rise in obesity include frequent fast food dining, too little physical activity at school and home , larger portion sizes, and lack of sleep. Another key factor cited in numerous studies, and perhaps the most important – parents.

Parents

Parents play an important role in the growth, development, and socialization of children (Darling and Steinberg 1993). Additionally, overweight parents may pass on a combination of genetic predisposition to becoming overweight and unhealthy eating habits to their children. An Australian study showed that fathers who were permissive or disengaged were more likely to have children with a higher body mass index (http://www.medicalnewstoday.com/articles/70064.php).
Obesity in children is far more than a vanity issue. Along with the rise in childhood obesity is a dramatic increase in diseases and conditions that were previously more prevalent in adults.

Health Problems

A new study revealed that obesity in adolescents is related with reduced heart functions and excessive cardiac mass. Combined with the tendency to become hypertensive this is a life threatening issue.

Being overweight puts a greater strain on the still developing bodies of children. Childhood obesity puts children at greater risk for Type 2 diabetes, heart disease, hypertension, joint problems, sleep disorders and more. One in three obese children has excess fat in their liver. This excess fat could lead to hepatitis, cirrhosis or liver failure. Not to mention the emotional toll on children who are subjected to teasing and/or isolation by their peers.

Seek Medical Help

Your physician can determine if your child’s weight is healthy. The doctor will use a growth chart to compare your child’s BMI to other children of the same age and sex.
Cutoff points on these growth charts, established by the Centers for Disease Control and Prevention (CDC), help identify overweight children:

• BMI-for-age between 85th and 95th percentiles — at risk of overweight
• BMI-for-age over 95th percentile — overweight

Your doctor will also evaluate your family history, your child’s calorie intake and eating habits, other health conditions, and activity level.

Dr. Kal

I was an overweight child and an obese teen. I understand the physical, emotional, and mental pain it can cause. On my blog, I provide weight loss strategies for children and their parents. Stay tuned.

I recommend Burn The Fat, Feed The Muscle to any and everyone who wants to lose weight and improve their health. I am an affiliate of this program and believe in the safe and realistic weight loss methods it presents. To learn more Click Here!

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I was reading a great post at one of my favorite weight loss blogs, Fat Man Unleashed. In the post Israel discusses how to find that motivation factor. In the post, he discusses why we need to have motivating factors and what his many motivating factors are.

Reading this post, got me thinking about my motivating factors and how they have changed throughout my life.

• When I was a kid, I wanted to lose weight, so the other kids would stop teasing me.
• When I was a teen, I wanted to lose weight, so the teenage girls would like me.
• When I was a young adult, I wanted to lose weight, so the young adult women would like me. I also wanted to lose weight, so that I could feel better about myself and my appearance.

Dr. Kal

It wasn’t until I graduated from medical school and became a physician, that my weight loss motivating factors became much more focused and much less shallow. After working on a stroke care unit for two months and watching my patients die from obesity-related disease, I began to see my morbid obesity in a different light.

Before then, I simply saw my weight as an appearance issue. After that, I began seeing my weight as a life and death issue. Now, my motivating factors are completely different. Now, I am losing weight to:

• Improve my health and prevent chronic diseases.
• Be a role model to my patients, family members, and those that look up to me and my weight loss success.
• To look great in my clothes (still a little shallowness ).

What are your weight loss motivating factors? Share yours and read others’ over at Fat Man Unleashed.

I recommend Burn The Fat, Feed The Muscle to any and everyone who wants to lose weight and improve their health. I am an affiliate of this program and believe in the safe and realistic weight loss methods it presents. To learn more Click Here!

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The obesity epidemic has now spread to our children.  Growing up I was an overweight child and an obese teen. I know the adverse effects this has had on my life. So, I am passionate about helping reverse this deadly trend. I wrote Childhood Obesity Strategies – Put Their Parents in Jail, which discusses childhood obesity.

In this article, I suggest that the parents of overweight children should be imprisoned. I argue that allowing your child to become overweight/obese is child abuse. Parent’s actions may not be malicious and they may be the cause of ignorance, but they are still abusing their children.

Check out the article and tell me what you think.

Photo by David Reece

I recommend Burn The Fat, Feed The Muscle to any and everyone who wants to lose weight and improve their health. I am an affiliate of this program and believe in the safe and realistic weight loss methods it presents. To learn more Click Here!

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Part of the Best Way To Lose Belly Fat Series

You can burn belly fat 24 hours a day by boosting your metabolism.

Metabolism

Your metabolism refers to the calories you burn without moving. These are the calories burned with your resting metabolism and the thermic effect of food. At least eighty percent of the calories you burn are burned with your metabolism.

It is possible to boost your metabolism. It is also very effective, because boosting your metabolism will increase the calories you burn twenty-four hours a day.

The fourteen metabolism boosting techniques in this post are either inexpensive or free. They will help you to burn more calories daily without going broke.

How to Boost Metabolism

1. Strength Train

You can boost your metabolism by building muscle. The more muscle you have the more calories you burn. You build muscles by strength training and eating an adequate amount of protein. Do a full body strength training workout at least twice weekly. The muscle you build will help you burn belly fat.

2. Don’t Starve Yourself

If you do not eat enough calories, your body will go into starvation mode. While in starvation mode, your resting metabolism slows down and you burn fewer calories.

You can prevent yourself from going into starvation mode by eating at least 1200 calories every day and never going more than twelve hours without eating. That twelve hours includes time spent sleeping. Keep your furnace burning and your furnace will burn belly fat.

3. Eat More Protein

Eating more protein will boost your metabolism by helping you to build muscle. You build muscles by strength training and eating an adequate amount of protein.

Eating more protein also boosts the thermic effect of food. Your body spends more calories digesting proteins than it does carbohydrates or fats. At least twenty percent of your calories should come from proteins, and you should try to eat some protein with all meals and snacks.

4. Eat a Low Glycemic Load Diet

Insulin is a natural hormone that gives your body access to food. Insulin allows your body to absorb the glucose in food. Insulin slows your metabolism down. The lower your insulin levels, the faster your metabolism. To burn belly fat, you must prevent insulin spikes.  Keep your insulin levels low by eating low glycemic load meals and snacks. This will also prevent hunger.

Eat well balanced meals and snacks with lean proteins, good fats, and good carbs. Your good carbs are vegetables, fruits, whole grains, beans, other legumes, and low fat milk products.

5. Eat Frequently

Eating several small meals a day boosts your metabolism and prevents hunger. You need to continually stoke your body’s fireplace with logs in the form of food. Eat at least 100 calories every three to four hours without going over your daily calorie goal.

6. Eat Breakfast

Eating breakfast kick starts your metabolism. “Breaking the fast” early boosts your metabolism and prevents hunger for the rest of the day. To burn belly fat throughout the day, eat at least 200 calories within two hours of waking up.

7. Drink Water

Dehydration can slow down your metabolism. Drink at least 8 eight ounce cups of water every day. Never allow yourself to get thirsty.

8. Drink Ice Water

Drinking ice water can boost your metabolism, because your body has to burn calories to warm the water. Whenever you are about to drink water, consider ice water instead.

9. Drink Green Tea

The phytochemicals, polyphenols and antioxidants in green tea can help to boost your metabolism. Drink 4 cups of brewed green tea every day or take 500mg of green tea extract (standardized for EGCG) once daily. When drinking tea, only add skim milk and/or artificial sweeteners.

10. Drink Coffee

The caffeine in coffee can help to boost your metabolism. You can also drink other caffeinated beverages, such as diet sodas. While it is okay to drink some diet soda do not overdo it as recent studies have shown they may contribute to cravings which can lead you to overeat.

Limit your daily caffeine consumption to 300 mg a day. That is equal to 3 cups of coffee. When drinking coffee, only add skim milk and/or artificial sweeteners. Beware of high calorie commercial coffee drinks!

11. Use Hot Sauce

The capsaicin in hot sauce can help to boost your metabolism. Use hot sauce on your foods, as tolerated.

12. Sleep More

Sleep deprivation slows down your metabolism. Get between seven to nine hours of sleep every night. You need your beauty rest to burn belly fat.

13. Stress Less

Stress causes an increase in stress related hormones, and these hormones can slow down your metabolism. Stress less to lose more.

14. Laugh More

Laughter decreases stress. Decreasing stress will boost your metabolism. Watch funny movies. Watch funny shows. Read funny books. Laugh at yourself as much as possible. Big belly laughs will help you to burn belly fat.

Photo by stevoarnold

I recommend Burn The Fat, Feed The Muscle to any and everyone who wants to lose weight and improve their health. I am an affiliate of this program and believe in the safe and realistic weight loss methods it presents. To learn more Click Here!

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