Just envision this: a small hamburger on your plate. Or, a large salad, sandwich on whole wheat bread, and celery sticks. Now, what do you think will keep you feeling full longer?

Try this today: For your first 3 meals, have a serving of fruit. For your next 3 meals have a serving of vegetables at each meal. There are many reasons why eating more fruits and vegetables will keep you slim:

1. Fruits and vegetables are high in water. This means that they provide volume, but calories. Did you know that grapefruit is 90% water and has just 38 calories in a half-fruit serving? Wow! Carrots are also high in water, racking up only 52 calories in 1 cup. Another wow!

2. High fiber foods take longer to digest, which will keep you feeling fuller longer. These include: fruits, veggies, and whole grains.

3. You will also want to include protein and dairy into your diet. The best choices are those that are high in protein but low in fat and calories, such as legumes, fish, lean meat, egg whites, nuts, and fat free dairy.

You will without a doubt notice your body slimming down when you begin to consume more foods that are low in energy density. Start making small changes each day.

I know that when I started to add more veggies into my eggs each day, I did feel full longer. I also always add blueberries to my oatmeal now. When I have a midday snack, I think of a vegetable such as raw carrots and celery sticks. I may also eat a protein such as almonds or walnuts because they, too, will sustain my appetite. These particular nuts are high in omega 3 fatty acids and will take time to digest. For dinner, I try to stay away from foods that are high in energy density such as heavy pastas and potatoes. Instead, I will fill my plate with a huge salad and lean meat. If I want a potato or pasta, I will try to consume it earlier in my day so that my body has time to digest it and burn off the calories throughout the day.

These are just a few tips to help you to take the steps to achieving the body that you soooo deserve!! Go and get it!

Cheers to health,

Angie
ISSA – C.P.T., B.Ed.

There are many reasons…but lets talk about technology. We are so spoiled! We have remote controls for everything from TV’s to our cars, and stereo system. Our appliances allow us to press a button while everything is done for us. No more manually scrubbing our clothes or carrying a load of clothes outside to dry. Look around your home at all of your gadgets and think about how operating each one of them means less ‘work’ in terms of calories burned for you…What about walking…how far do people really walk these days?

Personally, I used to walk about 20 minutes to get to school each day. This was just normal. Nowadays buses pick up students and they are dropped off just a few feet from their school entrance. Gym classes have been reduced in the schools. There are more cars on the planet than ever before! People have TV screens that take up half of their living rooms! We now do more sitting on the computer to find information or chat to a friend. We have leaf blowers and snow blowers to make our lives ‘easier’ …. so that we can SIT more!

If we compare our lives to that of people in the Amish Community, it is proven that on average men take an average of 18,425 steps a day and the women 14,196 steps, which is significantly greater than the 3,000-5,000 daily step tally recorded by the average North American. Wow! This is a HUGE difference! The Amish people do not have the luxuries that we are so used to in our everyday lives. The men and women do a lot more physically demanding tasks each day. They are burning more calories just to live their lives.

So what should we do to increase our MOVEMENT or ambulating time each day? James Levine, professor of medicine from the Mayo Clinic, has created his work environment to include walking on his treadmill each day. He says that he will walk up to 4 hours a day within his office while going through paper work, and reading articles. Get creative! Try to incorporate walking into your workday schedule. If you are not able to fit a treadmill into your office…wipe the dust off that old stationary bike and start pedalling while watching TV at night. And don’t be shy to suggest going for a walk with a colleague to discuss work issues. Or you can suggest that the next office meeting be a ‘walking meeting.’

I also suggest to get active with your kids! Instead of sitting on the bench at the park, get up and chase them. Climb the equipment…find that playful side in you! Instead of driving to the store for one item, take your bike or walk. It really is the ‘little things’ that we do that will add to the burned calories in your week.

Now that you’ve read this…get MOVING!! Wash your car…ride your bike…bring the dog for a walk…

Cheers to health,

Angie
ISSA – C.P.T., B.Ed.

Press play on the audio above, or download the podcast to your mp3 player and hear the fat loss advice that my co-host Leigh Peele “The Fat Loss Troubleshooter” and I share with you to help you achieve the body that you deserve.

Here are the exact fat loss questions asked during the call in detail…

Leigh and I truly appreciate the excellent questions that you have all been submitting. We try to keep the weekly Fat Loss Rapid Fire Reader Request podcast short and to the point which makes it difficult to get to all of your questions.

My question to you is, would you like us to do these question and answer sessions more often than once per week? Do you prefer the short podcasts or would you rather have a full 60 minute podcast once per week?

You can post your questions here on the blog or post them on the webcast page. Here are the details for next Wednesday’s podcast…

EVENT: Fat Loss Rapid fire Reader Request
DATE & TIME: Wednesday, November 5th at 2:00pm Eastern
FORMAT: Simulcast! (Attend via Phone or Webcast — it’s your choice)
TO ATTEND THIS EVENT, CLICK THIS LINK NOW…
http://instantTeleseminar.com/?eventid=4858779

Once again, thank you for allowing me to be a part of your fat loss journey.

Empower Your Mind… and Your Body Will Follow

Scott Tousignant

Question from Ruben in Ensenada, Mexico
How important or often is rest needed between workouts if your goal is to lose fat? And, how do you motivate yourself to train hard and keep healthy eating on those days you just want to take a break from your exercise and diet routine? Can I take break for one day and jump back in? I find that the hard part is training the mind to achieve your fat loss goal. The body just follows. Thanks for your support.

Question from Tiffany in Winnemucca
I just had a partial hysterectomy and they made 5 incisions through my stomach. Do you have any suggestions on what ab exercises I can start with to get my stomach back in shape? I have not been able to exercise at all for four weeks.

Question from Rhonda in Port of Spain ,Trinidad
Scott, I have been struggling to lose approx 10 lbs for the past 5 years. The problem is once I start losing the weight, it drops off the wrong place, like my butt. My problem areas are upper thigh and stomach. Any suggestion?

Question from Tracey in Estevan, Saskatchewan
Hi Scott, I need to lose a lot of weight & I know the importance of eating more than 3 times a day but when I am working I find it hard to get those snacks in there on my 15 minute breaks, I am lucky if I can get a yogurt cup in & I keep hearing about having protein with every meal. How can a person do that when they find it hard to eat 5 or 6 times a day?

Listen to the 24 minute Fat Loss Rapid fire Reader Request podcast for the answers and we would absolutely love to hear your feedback. Please don’t be shy. Tell us what you think by leaving a comment below.

The Fat Loss Rapid fire Reader Request podcast takes place live every Wednesday at 2pm EST. We recommend that you submit your questions ahead of time to increase the chances of having them answered during the podcast. The replay is always available immediately after the show and can be found at the same link for the live event.

Here are the details for this weeks Fat Loss Rapid fire Reader Request podcast…

EVENT: Fat Loss Rapid fire Reader Request
DATE & TIME: Wednesday, October 29th at 2:00pm Eastern
FORMAT: Simulcast! (Attend via Phone or Webcast — it’s your choice)
TO ATTEND THIS EVENT, CLICK THIS LINK NOW…
http://instantTeleseminar.com/?eventid=4780344

We look forward to answering your questions and helping you achieve a lean and healthy physique.

Empower Your Mind… and Your Body Will Follow!

Scott Tousignant