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5/18/13 10:05 A

JUICE IT UP?

Saturday, 18 May 2013

It's one of the latest crazes for getting healthy...juicing! Its become very popular lately but, before you start juicing it up, I thought I might enlighten you a bit on what juicing may or may not do for your good health.

First of all, if you're not a big fan of fruits and vegetables, juicing can be a good way to get the health benefits fruits and veggies have to offer your body. That's right, it can be good for you but...you shouldn't count on juicing as the only source for getting those all-important nutrients fruits and vegetables have to offer. I mean, don't think that just because you've taken up juicing, you're getting off the hook from getting the ten servings of fruits and vegetables it's recommended we get every day. Now, let's talk about the process of juicing.

Juicing machines can be pretty expensive, ranging anywhere from $50 to $400 in cost and, for a lot of people, that can be a real budget-buster. But you can use a regular kitchen blender to extract the juice from most fruits and vegetables. Remember, you'll have to remove the seeds, rinds and skin, depending on which kind of produce you're juicing.

Now, keep in mind too, for many fruits and vegetables, the highest fiber content is in the skin. And your body needs that fiber! If you gett rid of the skin because you're juicing your produce, you're losing part of that fiber. And, frankly, I wouldn't call that such a great trade off. Plus, you've got to drink a lot of juice to get all of the health benefits from that fruit or vegetable. And while they're low in calories, if you're drinking a lot of juice, then those calories can really add up!

You can find a lot of health claims about the benefits of juicing on the Internet. But just because you read something somewhere...doesn't mean it's true! Look, if you like to juice your fruits and vegetables, I'm not going to knock it. I'm sure it's good for you, in limited amounts. But, honestly? If you want the health benefits of those fruits and vegetables you should be eating plenty of everyday, then do like me. Enjoy your fruits and vegetables whole! They're excellent for your body. You'll get more fiber which is gonna make you feel full faster and end up eating less. Plus, you can be sure you're getting all of the vitamins and minerals that fruit or vegetable has to offer. You'll get the satisfaction of great taste by chewing your fruits and vegetables rather than drinking them. And, believe me, that'll go a long way in helping you lose weight or maintain the weight you've already worked so hard to lose!

If you're a juicer, that's fine. But remember, the average American consumes only three servings of fruits and vegetables a day. But the USDA recommends that number be closer to nine or ten, combined. Juicing alone is just one way of getting all of the servings of fruits and veggies you should be having daily. But I say, instead of juicing, get out those steamers and roasting pans for your vegetables. Or just bite down into a nice, um...juicy apple or other piece of fresh fruit. That way, you can juice it up while filling up and...for a lot fewer calories, too!

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

SparkPoints: (250,530)
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Posts: 16,086
5/17/13 11:44 A

SENIOR PORTRAIT

Friday, 17 May 2013

Oh my, is that actually ME! Was I ever really that young, LOL! I was just looking at my senior portrait in one of the many family photos albums my brother, Lenny, has sent me over the years. There I am, that chubby kid, in my "little" coat and tie sporting a smile that didn't really quite tell the truth about the way I felt about myself...inside. How about you?

It's prom month and, all over America, high school seniors are getting ready for their senior proms. The girls have been to Macy's or to one of those specialty shops and picked out their prom dresses. Every tux shop in town is probably sold out because the boys have rented all of the tuxedos for their big night. Those senior high school students are all set for graduation and ready to begin college or to learn a trade and set out to begin their lives as adults. It's a thrilling time and maybe even a little scary for them, too.


Do you still have your old high school yearbook? Yeah? Well, now is a good time to pull it out, thumb through the pages and find your own senior portrait. Find it yet? How did you feel back then? What were your hopes and dreams when you were a senior in high school? Were you already overweight or obese, (like me), and was one of your dreams back then to lose the weight, once and for all?

Fast forward 10 years, 20 years or even more than 40 years, (like me), and ask yourself, how many of those dreams have you achieved in the years since you left high school? Well, one of my dreams was to finally lose weight. Another dream I had was to be successful enough that I could always take good care of my family, especially my sweet mother, Shirley. (I miss you so much, Shirl!) Well, I'm proud to say that I lost the weight and yes, became the Richard Simmons you know today. I got to fulfill the rest of my dream, made my family and mother proud of me and, (along the way), spoil my sweet Shirley the way she spoiled ME when I was a kid!

But enough about me. Today, I want to know about the dreams from your high school days. How many of those dreams have you made come true? Take some time and think about that. Because if there were dreams you had when you took your senior portrait back in 12th grade, it's not too late to make one or more of those dreams come true. And, if one of your dreams was to lose weight and you haven't done it yet, let me ask you one very important question. What the heck are you waiting for, huh?

Are you still sitting on the dreams from your high school days? Especially the weight-loss dream? Well, I say it's time to stop sitting on it! And that's true whether you were overweight or obese back in high school or gained a lot of weight later in life. Because if you make that weight-loss dream come true, it may very well give you the confidence to make more of your dreams come true.

Hey, even if you're another kind of "senior" now, think back to your senior high school portrait from years ago. Think about those dreams you had back then and, even today, get to work making them come true. It's not too late!

Congratulations to all of you seniors graduating over the next few weeks. Life awaits! And, for the rest of us whose senior portraits were taken many years ago, like I said, it's still not too late to make those dreams you had back in high school...come true!

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

SparkPoints: (250,530)
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5/16/13 10:10 A

FEET TREAT!

Thursday, 16 May 2013

Okay, before you really dive into today's message, I want you to do me a little favor. Push back from the computer, place your laptop or tablet to the side and look down at them. At what, you ask? Why, it's those adorable feet of yours! You may not be barefoot this morning as you read this message but, when you have a chance, I want you to take a good look at your feet. Oh, they work so hard for you, don't they?

You get up in the morning and your feet "carry you" to the bathroom to start your day. Once you're all showered and dressed, your feet carry you throughout your entire day. You walk to the bus stop, the subway or to the garage to drive your car. You're up and about all day doing a million things, none of which would be possible without your feet getting you there. But, for all the things your feet do for you, what do you do...for them? Hey, I think those feet of yours deserve a little pampering every now and then!

In fact, now that summer is barely a month away, other people are probably going to be seeing as much of your feet as you do. You'll be reaching into the back of your closets and pulling out those sandals that've been sitting there all winter long. With temperatures rising, those sandals and flip flops come out of hibernation and become must-have fashion accessories. But as you show a little more skin on your feet this season, I think it's time to give those feet of yours...a little treat!

The cold winter months may have left your feet looking not-so "sandal-ready!" Soaking your feet is the first step toward getting cracked, callused heels and toes ready for the summer season. Before bedtime, submerge your feet in warm water mixed with 4 tablespoons of olive oil for about 20 minutes. Then, use a pumice stone, foot file or exfoliating scrub to thin that toughened skin and smooth the rough patches. Next, rub your feet with baby oil, don a pair of socks and now it's time for bed. In the morning, when you remove the socks, you'll see, your feet already look better, feel better and you'll be ready to show them off in that adorable new pair of sandals you found at Payless or your favorite shoe store.

By the way, if you're a flip-flops wearer, choose a good sturdy pair made of soft leather that fit your feet well. No part of your foot should hang over the edge. And while flip-flops are fine for a leisurely afternoon of walking, try not to wear them for long distances. They offer very limited shock absorption for your feet and almost no arch support. And hey, remember, you've got to keep those feet of yours in good shape for when you put on your aerobic sneakers for a good cardio workout!

So, are your feet ready for the summer months? Well, if they're not, you've got time to get them ready. Like I said, your feet do so much for you. And, I say, it's time to give your feet...a treat! They deserve it because, hey, let's face it...you can't leave home without them!

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

SparkPoints: (250,530)
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Posts: 16,086
5/15/13 11:46 A

HOW "OLD" ARE YOUR CHILDREN?

Wednesday, 15 May 2013

Okay, I know most of you can rattle off the ages of your children without really thinking about it, right? Chad is 15, Annette's 12 and my youngest, little Bradley, just turned 10 years old. But wait, I'm not just talking about your children's chronological ages. Today, I want to go a lot deeper than that and look at how old your child is on the inside of his or her body. Here's why I'm asking.

Researchers now say that too little physical activity, combined with too much unhealthy eating is setting today's children and teenagers up for heart disease as they age and become adults. Now that's scary! A researcher at the University of Oklahoma's Health Sciences Center found that more than 80% of American teens have poor diets! They were eating too few fruits, vegetables and whole grains. While, at the same time, their daily diets were loaded with too much salt, processed, fast-foods and junk food! I wasn't surprised to hear that but, boy...did it ever make alarm bells go off in my head!

The bottom line? Well, the way America's children are eating these days is actually aging their bodies organs...before their time! One out of three children in America are overweight or obese. And while that alone is reason to be concerned, it also means their tryglyceride levels are already too high. Why is that important? Let me explain.

Triglycerides are a type of fat found in the blood. They're formed when we eat more calories than our bodies need right away. Sugar and simple carbohydrates, which make up way too much of today's kids' diets, are major culprits in boosting the triglyceride levels in America's children. So, by continuing their bad eating habits and lack of exercise, today's kids are setting themselves up, at an early age, to develop the type of heart diseases common to many adults. See, I told you this was scary! What's the remedy? Hey, like you even have to ask?

Federal guidelines recommend that children aged 6 to 17 get at least 60 minutes a day of moderate physical activity. (Is that asking too much? NO!) But only 29% of high-schoolers get that much daily physical activity. That has got to change!

Please, don't allow your children to get "old before their time." Encourage them to put down their electronic gadgets for at least an hour each day and make exercise one of their bodies "Apps!" And you should set the right example for your children with your own eating habits, too. Don't just tell them to make their eating habits healthier. Let them learn by example from watching you. Stop bringing those salty, sugary, processed foods into your homes. Your kids don't need them and, oh no, you don't need them either!

For young people, being overweight greatly affects their blood vessels...in a negative way! With those bad eating habits and lack of exercise, their bodies arteries are already looking like those of a person who is much older! So, I'll ask again, how old are your kids?

Please, let your kids be children for as long as they can. Don't let their bad eating habits and lack of exercise make the insides of their bodies look a lot older than they really are. And, you betcha...that goes for you, too! Eating right and regular exercise is good for all of us, no matter how old we are!

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

SparkPoints: (250,530)
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Posts: 16,086
5/14/13 8:41 A

SOMEBODY'S WATCHING YOU!

Tuesday, 14 May 2013



Have you ever noticed how many cameras are around these days? When I was a kid, I was amazed by those Polaroid cameras. (How many of you remember them?) You took the photo, out popped this little blank piece of paper and as you watched, like magic, the photo you just took slowly appeared before your eyes! Wow, weren't they amazing? Back then, anyway.

But, fast forward about 40 years and, it's almost funny, those once so-impressive Polaroid cameras look downright ancient by today's high-tech standards! Cameras are everywhere now! They're in department stores, at the bank, on your cell phones and, here in Los Angeles, one of those ever-present cameras are even set up at traffic lights! Run that yellow light turning to red and, a couple of weeks later, don't be surprised when you receive a "cyber-ticket" that's gonna cost you...a lot of money! And get this, along with your ticket is included a photo of you, driving your car...running that light! Caught red-handed!

But it reminds me of a story from one of my members at Slimmons. She'd run a traffic light and when her little ticket arrived, sure enough, there was the photo of her driving. But, you know what's worse? The photo was complete with her taking a bite of the big hamburger she'd just picked up at Jack-In-The Box! Oh, the shame! (I only hope she hadn't just left one of my Sweatin' classes at Slimmons when the camera snapped that shot! LOL.)

Oh, those pesky cameras! Like I said, they're everywhere and, lots of times, you're not even aware they're there! Boy, talk about Big Brother watching! But, know what I was thinking? In a way, maybe that's not such a bad idea. When you stop by Dunkin' Donuts, McDonald's or yes, Jack-In-The Box to pick up some food you know you shouldn't be having, I want you to imagine there's a camera on you! No, I'm not talking about a security camera at that fast food place. I want you to think about my friend who got caught by the traffic camera as she was "getting to know" that hamburger of hers!

She got the ticket and paid her fine. And, okay, that's fine! But it wasn't over with paying the ticket. See, the extra calories from that burger, (and I assume there was a bag of fries there), issued her a "fine," too! And, know how she paid that one? Well, by seeing those numbers go up on her scale, that's how!

With those nosey cameras everywhere these days, seems you can't get away with anything. Just remember, those extra calories you think you're getting away with! You can't get away with them because, somebody's watching you. And in this case, that "somebody" is a little device that's going to find you, I mean...fine you not today, but later! Your scale is watching you. And, believe me, if you run that traffic light, oops, if you run up those calories, the FINE will show up soon enough...ON your scale!

Drive safely and EAT safely!

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

SparkPoints: (250,530)
Fitness Minutes: (243,140)
Posts: 16,086
5/13/13 10:05 A

WATERCRESS SANDWICH, MY DEAR

Monday, 13 May 2013


Oh, so fancy, schmancy! Another watercress sandwich for you, darling? In the world of snobbery, at some fancy, hoity-toity party, that was once almost like a running joke to lots of people. You know, the hostess serves up those watercress sandwiches...with a glass of sparkling water, served in a crystal glass...from Tiffany's, no less! LOL.

But I'm not here to be a snob this morning. Instead, I'm here to sing the praises of that often made-fun-of leafy member of the mustard family, watercress! (And see, we always thought watercress was actually a member of the lettuce family. Hey, I figure they've got to at least be cousins though, right? LOL.) Now, I've got some interesting things to tell you about watercress.

Just like its name implies, watercress is actually grown in the water! (Did you know that?) Its history dates back for centuries and has a number of cute little tales behind it. Like for instance, one herbalist back in the 1500's, prescribed watercress as a remedy for restoring the bloom to a lady's rosey cheeks! (And who couldn't use that, right ladies? LOL.) But, over the years, watercress has been promoted as everything from a breath freshener to an aphrodisiac! Wow! I don't think I'll ever laugh at those watercress sandwiches again!

But forget the wild claims of yesteryear about the benefits of watercress. Today, I can tell you that wonderful watercress is packed with nutritional value and loaded with those all-important cancer-fighting antioxidants! Get this, gram for gram, watercress contains more vitamin C than oranges. It has more calcium than milk and more iron than spinach. (Hey, looks like Popeye was eating the wrong vegetable to get big and strong!)


But watercress is not just a mighty little vegetable, it's also mighty tasty! How's about substituting watercress for lettuce on your next sandwich? It's a nutritious and delicious addition to any of your salads. Try pairing it with a few slices of avocado in your next mixed-greens salad. It has an interesting peppery bite and, best of all, it does all that with almost no calories, qualifying as a fabulous freebie on my FoodMover weight-loss program.

So I say mix it up with those snobs who think watercress is just for the elites at one of their high-falutin' parties. Get to know your watercress, darlings. It's tasty and oh-so-good for you, too!

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

SparkPoints: (250,530)
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5/12/13 9:32 A

MB

Sunday, 12 May 2013

There was a time when every big city had its own local upscale department store. Chicago had Marshall Field's. New York City has Macy's and my hometown, New Orleans, had a couple of those high-end stores. They were DH Holmes and...Maison Blanche. I used to call it "MB", for short and I got that nickname from my dear sweet mother, Shirley.


Shirley was a working mom, even when being a working mom wasn't quite so fashionable. She started out in show business. In fact, my mother and father were quite the showbiz team in New Orleans because he emceed a number of shows in the French Quarter. After years in show business, Shirley got her job with Maison Blanche selling Coty Cosmetics. And, let me tell you, she was quite the saleswoman.

Shirley looked so gorgeous when she left the house for work. I'm telling you, my mother was a fashion plate for as long as I can remember. She took great pride in her job and her look. I mean, after all, helping other ladies highlight their own beauty was part of her job and so, it made good sense for her to look like she was a Hollywood starlet all by herself. And...she did!

But besides work and her look, there was one more thing Shirley took great pride in and that would be her family. My brother, Lenny and I were the two luckiest boys in the French Quarter, no...make that the world, having Shirley Simmons as our mom! Oh, I know I drove her a little crazy sometimes with my outrageous antics but that didn't stop her from loving me every bit as much. One of my greatest joys in life was making my sweet Shirley laugh and, boy, was that laugh of hers ever infectious. Shirley, I miss your laughter so much.

Especially on this special day we set aside for our precious mothers, I miss Shirley more than ever. Yes, I miss her laugh. I miss her smile. I miss the trips to New Orleans to see her and I miss those visits of hers coming out to Los Angeles to see me. I have so many photos, so many memories and so much love for Shirley. And the good news is, even though she's no longer with me here on earth, a part of Shirley Simmons is still here, living inside me.


Is your mother still with you? If she is, I want you to please realize how blessed you are. I know you'll spend time with your mothers today. Cherish this time. Cherish that special mom of yours and do me one favor, give your mother a big hug and kiss from me.

And oh, by the way, the old Maison Blanche department store on Canal Street in New Orleans has been turned into a fancy Ritz Carlton Hotel. Whenever I pass it, I think of Shirley working at the Coty Cosmetics counter with a helpful smile on her face, looking like a million bucks. I miss Shirley and I miss MB. And now that I think about it, "MB" also stands for something else. See, Shirley used to always refer to me as her "MB" for...MY BABY! And you know what, Shirley? You may be in Heaven now but you'll always be MY BABY, too!

HAPPY MOTHER'S DAY to all of you mothers out there and to all of your mothers!

P.S. Please put my sister-in-law, Cathy, and her family in your prayers when you attend church today. She lost her beautiful mother, Lois, this week before Mother's Day. Lois has joined Shirley in Heaven. And yes, they're both in a much more perfect place now. But that doesn't stop us from missing the most important women in our lives.

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

SparkPoints: (250,530)
Fitness Minutes: (243,140)
Posts: 16,086
5/11/13 1:40 P

ROAST!

Saturday, 11 May 2013


Put that hunk of beef back into the fridge! That's not the kind of "roast" I'm talking about. LOL. Although, I must admit, just the mention of the word makes my mouth water, thinking about the moist and delicious roasts my father used to prepare for us back home in New Orleans. Dad, can I have another serving of mashed potatoes, please! LOL. (Those creamy mashed potatoes of his just completed the meal!)

But today, the kind of roasting I'm talking about is going to end up putting a lot fewer calories and a lot less fat on your plate. I'm talking about roasting those vegetables of yours! It's one of my favorite ways to cook veggies. Have you ever tried it? You should! In fact, if you don't already have one, you should think about investing in one of those roasting pans at Target or Walmart. They're not very expensive and, once you get started roasting your own veggies, I just know you're gonna end up hooked. (Like me!)

Roasting your vegetables is a simple and tasty pleasure. All you've gotta do is cut them into the shapes and sizes you want. Then, add your own favorite herbs and spices, shake the pan a few times to get your veggies evenly coated and pop them into the oven at about 400 degrees.

Like I said, the roasting process is easy. After you've cut them up, drizzle your vegetables with a little oil like olive or grape seed oil. (Remember, it doesn't take a lot!) Then add the herbs and spices you like best. Use your hands to coat all the vegetables liberally, making sure you get each piece coated. Place a sheet of parchment paper onto your roasting pan then layer all of your veggies evenly. A good oven-roasting temperature is 400-450 degrees. About halfway through your cooking time, get out your oven mitts, remove the pan and flip all of your veggies to make sure you're getting them evenly roasted. (Or you can stir or shake them again before placing them back into the oven.)

Your vegetables are all done when they're nice and crispy on the outside, soft on the inside and give easily when pierced by a knife or fork. Root vegetables, like potatoes and carrots, cut into 1-and-a-half inch cubes will take about 45 minutes, while most other vegetables will roast in a shorter period of time. Just keep an eye on them to get whichever vegetables you roast done to your own liking.

All done? Yum! Serve your roasted vegetables as a tasty side-dish to a lean meat, some brown rice and a healthy salad. And now, you've roasted up a tasty and healthy meal for yourself. Hmmm, I think I've talked myself into roasting some delicious beets for dinner tonight so...I'd better start chopping!

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

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5/10/13 11:37 A

GOLLY, WANNA CRACKER?

Friday, 10 May 2013



Or a one-ounce chunk of Laughing Cow cheese? Or a cup of grapes? Or some celery sticks and low-fat dressing for dipping? Golly, do you want...a snack?

Ya' know, I was just thinking, one of the biggest myths about snacking is that it's "bad for you!" Au contraire, I disagree! Truth is, snacking is not bad for us if we snack...on the right foods. Rather than the healthy snacks I mentioned in the opening of this message, the mistake many people make is in their snack choices. Oh, you know what I mean. Laughing Cow cheese? Please...don't make me laugh! I'm talking about the chips, the cookies, the candy bars and the sugary-sweet sodas or super-salty foods Americans choose for snacking. Now, that's when snacking becomes a bad thing!

Working to lose weight or maintain a healthy lifestyle? Good! But, in that case, it means you've got to give healthy snacks a chance! When we snack, many of us reach for something crunchy, sweet or salty. But guess what, you can have those things and still eat smart, too!

If you've gotta have the crunch of potato chips, choose low-fat kettle crisps. Want a little extra crunch? Reach for baked corn chips instead of those that've been deep fried. Many popular crackers now make reduced-fat varieties. (Just watch how much sodium there is in all of them.) But remember, as with all snacks, count those portion sizes. Count them on your FoodMover and write down what and how much you ate in your food journal.

And please, avoid those snacks loaded with trans fats, they can really get you into trouble. They're the bad kind of fat that raises the bad cholesterol in your body while actually lowering the good cholesterol your body needs. Look for the NO TRANS FAT label when shopping for the snacks you bring into your home. If, when reading the food's nutrition label, you see the words partially hydrogenated vegetable oil...put that snack back....onto the store shelf and leave it there. (It's no good for you!)

And by the way, are you hungry? Do you really need a snack or do you just want something to eat? (There's a big difference, ya' know!) Unless you're really hungry, you may not even want a snack right now. A glass of ice-cold flavored water may be just what you need to quell that desire to snack. Save those calories and use them at your next meal.

And remember, the perfect snack is one that comes packed with nutrition but with a lower "price tag," when it comes to how many calories it'll cost you. If you get hungry between meals and to hold that hunger at bay, you want a snack that includes some carbohydrates, (for energy), fiber, (to help you feel full), protein, and smart fats. Try to work at least five grams of protein and fiber into your snacks and keep the calorie count at 100 or less.

Snacking...a bad thing? Well, remember, not unless you make it bad! Golly, want a reduced-fat Triscuit Cracker?

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

SparkPoints: (250,530)
Fitness Minutes: (243,140)
Posts: 16,086
5/9/13 9:04 A

Salute to Success ~ May 2013

This month, I want to introduce you all to Patricia....many of my clubhouse members already know her as Triska in our clubhouse. I want to share her story of how she has found renewed hope since she started Project H.O.P.E. Here is Patricia's story in her own words....

"When I was very young, I was underweight. The family story is that when they took out my tonsils, I suddenly got an appetite--a big appetite. My father once teased me that he was going to have my tonsils put back in, just to keep me from going for extra birthday cake at a family party :)

The truth of it really? My life at home as a preschooler was very restricted and unhappy. But once I started school and made friends, I became fun-loving. And I, like generations before me, celebrated my new joy for life by eating. Seems I was just born knowing how.

First mention that I was getting a little too heavy was in first grade. Back then in our town, the little girls wore plaid cotton dresses to school. They buttoned up the back, and had a sash at the waist which was tied at the back in a big bow. Full, gathered skirts. As mothers did in our town, mine took my sister and me to the little local shop on Main Street for our school dresses. But I couldn't fit into the size 6 there. We had to go to Sears, all the way in Akron, to get "chubby girls 6X" for me.

Sears--the place where my father bought lawn mowers and our washing machine--and now my school dresses. My mother decided to take the situation in hand, and she put me on diets, one after another. She forced me to exercise with the tv-- Paige Palmer. You Clevelanders will remember her. Like I said, I was happier at school.

My father, who also had a weight problem (Mom put him on diets, too), would take mercy on me, and sneak me out of the house. And we would feast on his favorites--pastrami subs from the Chuck Wagon, pizza from Guido's. We live in an Italian town. No shortage of wonderful things to eat, and my father knew all the great places.

At home, he and I ate the tiny morsels which my mother served us. Then, when she left the house, he would make us all chocolate milkshakes with Hershey's syrup. "Don't tell your mom..."

By the end of the school year, the bodices of my cotton dresses were so tight, my mother could hardly button them. And summer--time for shorts. My brother learned a litany that the other kids in the neighborhood picked up---"Fat Pat, the Water Rat. 50 bullets in her hat." And there was another, about "Fatty Patty two by four...." He still says this, thinking it's funny. (PM me if you want his private phone number so you can talk to him about it :) )

In answer to my mother's harsh restrictions on what I could eat, at an early age, I became a volume eater, an emotional eater, a secret eater. I knew how to take just enough potato chips out of a bag so she wouldn't notice any were missing. Sometimes though, I alternated with starving myself when life seemed to be too much. And in our house, life was often too much.

Then it happened. I had a huge crush on a boy in the 6th grade. We used to pass notes in class--notebook paper, folded up in those little triangles. "To Neal , From Pat". "Do you like me? I like you." And the response, "I would like you, but why do you have to be so fat?"

Direct hit.

I made the decision to find a diet that summer and do it. 1966 was my first foray into the diets of women's magazines. You all know the drill. And I actually lost weight before going back to school that fall. And I kept the weight off. I liked to wear nice clothes. No more plaid cotton dresses. This was the sixties, and I learned how to sew my own babydoll dresses and mini skirts. It was so fun to dress in the sixties, and I kept my figure right through high school.

I was no cheerleader, not popular. We had cliques, and I was classified as kind of a "square peg". In truth, I was distracted by trouble at home. I condensed my classes so I could rush home to care for my baby brother and help my father keep it all together there, and had no time for high school social life.

But even Cinderella gets out once in awhile, and I started dating a fellow "square peg" named Mike. He remains in my heart to this day. We got married a year after high school, and we had a very happy short time together, before he passed away.

And that is when the eating disorders really got out of control. I starved myself out of grief, down to 90 pounds. Then, later in college, I gained, up to 130. Then lost, then gained--I had jeans in every size from 3 to 12.

And when my second husband left me when I was in my 30s, I gained and gained some more. I remember the exact moment I decided to stop in at Dunkin Donuts, after years of abstaining. Out loud, I said, "Oh, the h*** with it..." From that point on, I ate until I weighed 250 and stopped weighing myself. I started to smoke, and suffered from depression.

Then I met my current husband--and with his help, and a lot of hard work, the depression finally left me. I lost 50 pounds in the early 90s because we wanted to have children. At 200 pounds, I conceived our daughter. I developed gestational diabetes and had an excellent doctor who helped me keep a healthy weight during my pregnancy, and coached me to lose another 10 pounds after my daughter was born.

I stayed between 190 and 200 pounds for years. I decided that this was good enough. I just didn't have the will power to diet. Exercise never even occurred to me.

Then, when I turned 50, my doctor--a normally quiet, gentle little man--put his finger in my face and told me I was going to have a stroke or die in 10 years if I didn't start taking care of myself by getting to a normal weight.

Back to the diet plans. No carb/high protein, high fiber/low fat. Rotation Diet. The Zone. Like always, I couldn't stick with it and I didn't lose anything. My doctor was getting impatient. Every year, I dreaded my checkup. His face would get so red when he weighed me! His words scared me. But I honestly didn't believe I could do what he was asking of me.

I have experienced a lot of things in my life, and I have seen a lot of things. But nothing could prepare me for what happened next. In 2005, my husband of 20 years had a massive stroke which changed his life and robbed us of the man he was. Our daughter had previously been diagnosed with autism, and I thought my hands were full with her until this happened. Now I had two to take care of. And no one to help me.

My days became very challenging, and I knew I wasn't going to be able to keep up unless I changed my ways. What if I had a stroke next? What would happen to all of us? So I tried one of the prepackaged food programs. And I started to lose a little, but the food was loaded with mystery ingredients, and after a few months, I quit.

More years went by and I ended up in the ER for fainting episodes. I just was not healthy. I tried that same program again, and this time, with the first order, they included an aerobics DVD. I had tried Richard's STTO1 years before, but thought it was too much for me, and it got shelved. This time, I started out by doing only 5 minutes of this DVD a day. And the next week, I bumped it up to 10. And soon, I was doing 30 minutes, then an hour.

I was 55 years old, and had never exercised daily. But now I was getting up early so I could get in a full hour while my daughter and husband slept. It was perfect! I didn't have to leave the house. I could still be available when they needed me. But now I was also taking care of myself.

And in August of 2009, I found Richard again--on QVC, with Wendy (Kirksgirl in the CH). I was so impressed by how beautiful Wendy was! And suddenly I saw who Richard was. I had seen him lots of times on tv, but this time, when he looked into the camera, I felt like he was looking at me. He was talking to me. I ordered the Sweatin' to the Oldies set and when I saw there was a Clubhouse, I joined it. And I began to lose weight again--in a healthy, logical way with the FoodMover. What a relief, to eat real food again!

The positive attitude of Richard and the Clubhouse helped me face each day with a smile (and often a laugh). It became my Happy Place, and it still is!! I don't know what I would do without my Clubhouse friends, and without Richard. I just wish it hadn't taken me so many years to get here. But I'm here now!!!!!

Next checkup, my doctor beamed!! My numbers were great, my cholesterol was normal. Keep up the good work, he said. Yes!

Then, one day, I learned that my baby brother back in Ohio had been diagnosed with cancer. So started the treks from New Hampshire to Ohio to be with him, and the prayer vigils, and the waiting for test results. And finally, the funeral.

I was just 10 pounds from goal weight, when he left us. It hit me hard. After a period of starvation, I began to eat. And I gained back almost all that I lost.

So there I was. Back in the yo yo pattern. And about a year ago, back to the ER for emergency surgery after yet another binge.

I have to say here--no one in my real life sees this unstable side. It's quite the opposite. I am the one people come to when they need help. But inside, where no one sees--I cope like an addict. I am a food addict. Admitting that opened my eyes. You can't defeat the giant unless you realize he is a giant.

I have a whole wall next to my computer, of notes from Richard...."Patricia, you keep gaining and losing." "Patricia, you need to focus". I read every one of those notes every day. I thought about how much Richard cares about me. Why don't I listen? (Thank you, Richard, for never giving up on me!!!!)

This past January, I realized my 10 years are almost up, since the good doctor's first warning. And I was still being reckless. Am I going to have that stroke? How long am I going to play this game?

Then comes Project H.O.P.E. My lifeline. My new start.

I decided that enough was enough. I decided that, if Richard was going to put so much blood, sweat, and tears into something for us, then I was going to do it and do it right. I was going to listen. I was not going to sabotage it by making changes. 90 days of sticking to it, start to finish. No excuses. Put Richard in the "driver's seat" and just see where he takes me.

And that is what I am doing. As I write this, I am on Day 56. I have done the workouts every day, following the schedule in the Success Guide. I have used the FoodMover the best I know how, every day. After about 20 days, I lost the urge to binge. I am reading stories of others who have found success, too. I am looking for those little tips that will help me. And I am talking about it in the Clubhouse--because telling people makes me accountable. I love the support I get in return!!! And I know it is encouraging to others, too.

On the BMI chart, I am no longer "obese"!!! I am in the 150s, having lost 22 pounds on H.O.P.E. so far. That's 100 pounds down from my highest point. And I am still going....

I am amazed myself, that I am shrinking :) I can hear Richard's voice, "This time, I am doing it! I am going all the way!" Don't you love that little button on the Electronic Food Mover?? I sure do :)

When Project H.O.P.E . arrived and I opened the box, I knew this was something special. I unpacked each item and examined closely. I listened to all the DVDs and cried and laughed and got goosebumps, hearing the songs. I told Richard that the lyrics are therapy for me, and they are.

My favorite? All of them! But "There's Always Tomorrow" feels like it was written just for me :)

I am not at goal. I have a long way to go. But I have broken decades of bad habits doing Project H.O.P.E., and I know I am going to live a longer, more productive life because now I am taking care of myself. And I love the way this feels!! I am already making my plans for how to do maintenance.

I know I have the power to get to my healthy weight, and I know I have the strength and knowledge to never go back.

Health, Optimism, Passion, Energy.

And my new thing---permission to be silly :)

You know, this gives me the opportunity to say something in front of everyone:

Thank you, Richard Simmons. Thank you for coming into my life, for reminding me that life is a joy--for teaching me how to save my life. You know I love you.

And thank you, Clubhouse Friends. I love you all. With your help, I am going to make it!!"

And thank you Patricia for sharing your story with all my website friends! I'm so proud of you and I just know you'll keep going and reach your goal!

Love,
RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

SparkPoints: (250,530)
Fitness Minutes: (243,140)
Posts: 16,086
5/8/13 10:04 A

SLAVE OR MASTER?

Wednesday, 08 May 2013



Well, which one are you? No, I'm not talking about the kind of slavery that Abraham Lincoln outlawed way back in the 1860's. But, truth is, some of us are still slaves. And, the kind of slavery I'm talking about, is a type no President or act of congress can emancipate you from. Only you can free yourself!

This kind of slavery has nothing to do with working all day for no wages. But it has everything to do with eating all day...with no cares about what all of that food is doing to your body and health.

I know that some people wake up in the morning and the first things on their minds is food. They head for the kitchen, grab a cheese danish, some chocolate milk and their days begin. Mmmm, that danish was so good, I think I'll have another.

On the drive to work, they have to stop by a 7-Eleven and pick up a few snacks to have at work. And, once they get back in the car, before even putting the key into the ignition, they've popped the top on that can of Pringle's to munch on. Hey, it's a 15-minute drive to work and they're gonna be hungry again before they arrive!

At work, they finish off that can of Pringle's and, thank goodness, lunch time is just another hour away. That place around the corner has the best deep-fried chicken tenders in town and they head there on their lunch break. I'll have an order of sweet-potato fries and cole slaw on the side please!

My goodness, let me stop right there! Let's not even get to what they'll have for dinner when they get home tonight or the snacks they'll eat while watching Dancing With The Stars! Does all of that eating sound unrealistic to you? Well, I don't think I even have to tell you, some people do eat just like that! And, be honest, some of you used to eat that way. And, while I'm on the subject, no need in being dis-honest, I used to eat like that, too! And, oh yes, people who eat this way are SLAVES to the food!

Now look, while this type of slavery may not be "illegal," it's every bit as wrong. You may justify it by thinking: This is only about ME. This is my body. What I eat and how much I eat is nobody's business but mine. Oh, yeah? Well, what about when your weight begins to cause you serious medical problems? What about when your weight makes it harder not just for you but for the people you care about? And what about when you have to depend on someone else to take care of you because you're no longer able to care for yourself?

That's what happens when you become a "slave." When you stop controlling the food and start letting the food control YOU. So, which are you when it comes to your eating habits? Think about that when you get up in the morning and begin your day. Think about it throughout the day when you're faced with the choice of what to eat and what not to eat. Tempted by a cheese danish or a plate loaded with fried chicken tenders and sweet potato fries? Well, ask yourself this very important question:

Am I a SLAVE to the food or MASTER of my own life? Set yourself free...from the food!

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

SparkPoints: (250,530)
Fitness Minutes: (243,140)
Posts: 16,086
5/7/13 11:19 A

VENTING!

Tuesday, 07 May 2013



Blowing off steam. Getting some things off my chest. Airing my frustrations. All those terms mean basically the same thing. It's when something has really been bothering you and it helps to share your frustrations with someone else. Lately, we like to use the word VENTING to describe it. Well, I received an e-mail from a lady the other day who really had some venting to do. In fact, I think some of the things she had to say will really hit that "venting" nerve in a lot of you so please keep reading...

Richard, I don't have much of a story to tell. I've struggled with my weight ever since I was a teenager and, today, I'm 35 years-old and weigh over 250 pounds. I'm not unhappy with myself, just with how I look. I just can't seem to find the motivation and drive I need to lose this weight.

It seems everyone around me eats a lot of unhealthy stuff and I may as well admit, I love good food, too. I don't love the food more than I love myself but I just keep procrastinating about losing this weight! I want so badly to be able to wear cute clothes again. I should tell you, I've been divorced for over seven years and, in all of that time, I've not had even one date! I'm not an "un-pretty" woman, I just don't feel comfortable in my skin which probably makes starting a relationship even harder. I feel like if a guy talks to me, he's doing it as a joke and that I'm unworthy of him even looking at me! (How sad is that?)

I own my own business and love what I do. If only I could get my weight under control, I'd feel so much more complete. I didn't win the "genetic lottery" and feel like I have to just about starve myself to lose weight. I have lost weight in the past by eating right and following a regular exercise program. But the minute I eat something I shouldn't, I end up returning to my bad eating habits and the weight comes roaring back!

Richard, I'm frustrated and embarrassed because I'm supposed to be this strong woman everybody else looks up to. But look at me, if I'm so strong, why can't I do this one thing for myself and...lose weight!? I know you receive lots of e-mails and mine is only one of many. Today, I guess I just needed a chance to vent!

See what I mean about venting? And...this lady says she doesn't have much of a story to tell? Oh, my...I beg to differ! She sure does have a story. And I'll bet you'll all agree, you can see pages from your own lives reading about hers. I told this dear lady how impressed I was with her life and story. But here she is, a smart, successful business owner and yet, while she'd put those smarts to work for her professional life, what about her personal life?

And what about you? One of the things that impresses me most about many of you is how smart you are. You know what it takes to lose this weight and yes, you do have to work for it. But in spite of all that knowledge and smarts, you're spending all of that time being frustrated about your weight instead of doing something about it! Listen, the one person you need most of all to win this fight with your weight is...YOU. And come on, there's no surprise there, huh? I told that lady and, I'm telling you, it's time to write a happy ending to your story. It's time to begin building that healthier, happier life for yourselves. And please, stop making it seem so impossible.

Boy, if there's anything that gets me really frustrated is when you, oh, wait...now I'm venting! (Please forgive me.) You're all my dear friends. Keep those letters coming and, yes, keep venting. I'm always here to listen. Just remember, at some point, you've got to stop the venting and start doing the work it'll take for you to lose weight. And soon enough, you won't be writing to vent, you'll be writing to shout from those keyboards as you type these words...Richard, I did it!

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

SparkPoints: (250,530)
Fitness Minutes: (243,140)
Posts: 16,086
5/6/13 9:49 A

JUST LOOK AT YOU!

Monday, 06 May 2013



Hmmm, I wonder how easier-said-than-done that order may be for some of you? If you're a little confused by my asking that, then maybe I should make myself a little clearer.

You see, I get quite a few e-mails, especially from you ladies, telling me that, because of your weight, you can't stand for your husbands or mates to see you without any clothes on. Oh, my, well that can get a little "awkard," can't it? (If you know what I mean.) But if that weren't bad enough, the second part of the story is that they can't stand to see themselves without any clothes on, either. Oh, my! That's not good...on so many levels!

For one thing, it's a way of saying that you're so "ashamed" of your body, the idea of anyone seeing you in your undies or in any clothing that reveals too much of your body is very embarassing.

Now, I'll admit, when I was overweight, I wasn't thrilled about wearing shorts and I hated tucking my shirt into my pants. I didn't want anyone to spot that roll of fat buldging over my belt. Do you know the feeling? Are there certain clothing styles you avoid?

I know that some ladies, even after getting out of the shower or bathtub, avoid looking at their bodies as much as possible. They immediately grab that big terry-cloth towel and begin drying themselves with barely a look in the mirror. I wish they wouldn't do that. For one thing, you need to look at your body, naked...as often as you can. And, by the way, that goes for you men, too!

Your body is an amazing an precious gift from God, no matter how much you weigh. But, it's just plain smart to look at your body, naked, as often as you can. You may see a spot or mark that wasn't there before and, while it may be nothing, it may very well be something you need to have your doctor take a look at. My point is not too scare you...at all! But I do want you to be aware, to be aware of your body. Little changes, most of the time are nothing. But, for those rare occasions where they may be due to a serious medical issue, the earlier you spot it...the better! The old saying is true, an ounce of prevention is worth a pound of cure. But if you're ignoring or "hiding" your body, from yourself, then you can very well end up doing your body and your health much more harm than good!

Now, in the meantime, if you're overweight or obese, you already know that you need to lose weight, right? And don't you owe that to your body? Don't you owe it to yourself? Never mind your mate's gaze, this morning, I'm talking about yours. You might try to avert your gaze or hide from seeing your body but doing that is not helping you lose a single pound. Being in denial about what you weigh only allows you to put losing weight on the back-burner. And that's not a good thing for your physical health or for the way you feel about yourself.

It's time to open your eyes, everybody. Think about your life and what you can do to make it better. And it all begins with a single glance. The next time you get out of the shower, do yourselves a favor standing there in your birthday suit and...just look at you!

What can you do, beginning today, to make your body better?

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

SparkPoints: (250,530)
Fitness Minutes: (243,140)
Posts: 16,086
5/5/13 9:31 A

BUT IT COSTS TOO MUCH...

Sunday, 05 May 2013



Too eat healthy! Oh, you cannot imagine how many times I've read a line like that in one the e-mails I receive. People constantly complain that the cost of eating the right foods just makes it too hard to stay on a weight-loss program. Uh, are you kidding? Well, come to find out, the facts just don't bear out that claim. And the bad news is, people who fall for that line, buy and eat less of those good-for-your-body foods, so as not to bust their budgets. In the meantime, they're busting the buttons on their jeans because they're eating too many processed foods, thinking they're cheaper. Well, hear me out on this one.

According to a study done by the U.S. Department of Agriculture, when using food weight and portion sizes as your guide, many healthy foods were no more costly than the un-healthy foods too many Americans load up on. Plus, you can always find healthy foods on sale, especially when fruits and vegetables are in season.

Here's something I want you to think about when considering portion sizes. The LEAST expensive food groups to the MOST expensive rank in the following order: Grains. Dairy. Vegetables. Fruit. Protein. That means foods in the grain department cost LESS while proteins cost MORE. In fact, proteins and less healthy foods are very close in cost.

Grains, such as bread, oatmeal, pasta and rice are among the cheapest foods you can buy, no matter how you measure them, by portion or weight. Plus, all of those foods are part of a healthy food program and, keeping portion sizes in mind, are great for your weight-loss program, too.

When looking at price per portion, fruits and vegetables are lower in price, overall, than more costly processed, pre-packaged foods. As with every food group, there are pricey and less-pricey fruits and vegetables. Choose the ones that fit best into your budget and, remember, you've gotta have those fruits and veggies as part of your food plan. And that's true no matter what you weigh!

Proteins, which includes meats are, by far, the priciest food group. Again, look for those meats on sale and buy within your budget. And, oh yeah, another way to get the protein your body needs is by consuming beans and eggs, which give you plenty of protein for a lot less money. You can even build an entree around those foods. Be creative with your cooking!

One more thing I want you all to consider about the "cost" of eating healthy. You may think you're "saving money" buying and eating foods that don't break your budget. (Hey, I guess a bag of chips or a candy bar are "cheap," aren't they?) BUT...if your lifestyle includes eating too many junk foods and processed stuff, just keep in mind, in time, they will take a toll on your good health. And then, you've got a whole other cost to consider, the medical costs of what those bad foods are doing to your good health!

Eat healthier, America. You'll lose weight, you'll live longer, you'll feel better and, as it turns out, when it's all said and done? You'll save money, too!

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

SparkPoints: (250,530)
Fitness Minutes: (243,140)
Posts: 16,086
5/4/13 8:47 A

RICHARD SIMMONS' GUARANTEED ANTI-AGING FORMULA!

Saturday, 04 May 2013



Hurry, hurry, hurry! Step right up, ladies and gentlemen! It's my all new miracle formula that guarantees you that youthful feeling for years. That's right, it's my guaranteed formula for looking young, feeling young and staying young beyond your years! Don't miss this opportunity of a lifetime. And, the best part is, I'm offering my new formula to you...free of charge! You may be wondering, how can I afford to do it...at no cost to you? Well, sit back and let me tell you all about my miracle cure to keeping you feeling young, for years to come!

EXERCISE! That's right, exercise is the key to keeping you feeling fit, looking great and looking younger! Physically active people have cells that look younger on a molecular level than those people who allow themselves to become couch potatoes. How does it work? Well, my friends, I'm glad you asked!

For the first time, research has shown that exercise appears to slow the shriveling of genes inside your body's cells and this helps keep frailty at bay! That's right, a new study shows that exercise may actually protect the body against the aging process! (Oh, my. If only Dorian Gray had known that!)

Not only that, research has also shown that being physically active reduces the risk of heart disease, cancer and other diseases. And that can help extend your life for years! Researchers looked at the lifestyles of over 2,000 sets of twins. That way, they could compare the results of genetically-linked siblings and see how exercise affected their bodies. And here's what they've discovered.

Those twins who were more physically active, which included about 100 minutes of exercise a week, had chromosomes in their bodies that looked five-to-six-years younger than their siblings who got very little exercise! Other factors were considered, too. For instance, did one twin smoke? Was one of them obese? Regardless of those other factors, the active twin was always the healthiest of the two...with healthier cells to prove it. Do I need to say more? Oh, you bet I do!

For over 40 years, I've been telling you to get those bodies of yours moving, to make exercise a daily part of your lives. And now, you can see for yourselves, I've been giving you the right advice for all of these years. Researchers have given you and me one more reason to keep those workouts going, no matter our age. Like I said, exercise can slow the aging process and may actually help people look younger and feel younger! And, come on, who in world is gonna turn that down, huh? Not me! And, I know...you're not going to turn it down, either!

So, you wanna look younger, feel younger and live longer...while looking like a million bucks? Then try Richard Simmons Incredible Anti-Aging Formula. It's free, it works and, oh yes...IT'S GUARANTEED!

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

SparkPoints: (250,530)
Fitness Minutes: (243,140)
Posts: 16,086
5/3/13 11:25 A

WATER WEIGHT

Friday, 03 May 2013



How many of you, after starting a new weight-loss program, saw a dramatic weight-loss in the first couple of weeks, only to see the rate of weight-loss slow down later on? Well, it happens to everyone who begins a weight-loss program, especially for those people who have a lot of weight to lose. In fact, I have one friend who lost over 100 pounds in barely a two month period after beginning his weight-loss program! His doctor was shocked but he sure was excited. LOL!

Hey, those big weight-losses, in the beginning, would make anyone happy, right? The only thing I worry about is that, later, when people see their rate of weight-loss slow down, they get discouraged and may end up slipping off the program. Don't do it!

In fact, I think it's more constructive to think of that initial big kick-off to losing weight is like your body giving you a head start. I want you to remember, your body is made up of about two-thirds water. And, keep in mind, all of those salty, processed foods you've been eating way too many of? You know, the ones that caused you to gain weight in the first place? Well, the salt and other additives in those foods caused your body to retain a lot of water!

Then, when you change your eating habits, for the better, and start eating more fresh fruits & vegetables, lean meats and low-fat dairy products, your body likes it so much, it gives you a little reward. No, make that a BIG reward. It actually flushes much of the water you've been retaining and that's where your fast-start comes from when you begin your new, healthier lifestyle. And, oh yeah, there are two other things for you to remember.

Part of your new lifestyle to lose weight has got to include a daily exercise program. That exercise is gonna make you sweat and you know what that sweat is made of, don't you? Well of course you do. It's all water and those numbers on your scale will continue to go down.

The other thing is this, (believe it or not), you should make an effort to drink more water as you begin your weight-loss program. Why? Because your body's new healthier lifestyle is flushing all of those impurities from your body, including the salt that's been making you retain more water in the first place. That's right, you need that water to help flush that "fat-related" water and wash away those pounds your body has been holding on to!

Now I'll remind you, the super weight-loss you see in the first few weeks is not the rate at which you're going to lose weight all the way to your goal. Just thank your body for the great jump-start and thank it even more by continuing your new, healthier weight-loss lifestyle all the way to your goal weight.

Remember, you didn't gain this weight in just a few weeks. And, I'm sure you all know, you're not gonna lose it all in a short period of time, either. Just keep fighting, keep eating right, keep sweatin' and, oh yeah, keep drinking that good-old water and marvel at your body as...it washes away that water-weight then all of the extra pounds you need to lose!

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

SparkPoints: (250,530)
Fitness Minutes: (243,140)
Posts: 16,086
5/2/13 10:45 A

I'VE GOT MAIL!

Thursday, 02 May 2013



And boy, do I ever! In fact, there's not a morning I go down to the office, fire-up my computer and hear that little man's voice telling me, You've got mail! (Hey, I wonder who that little invisible guy is, anyway! LOL.)

My eyes go to work reading and my fingers go to work typing as I answer the many thousands of e-mails I receive each year. Have I ever received one from you? The people who write talk to me about dozens of subjects. And, of course, most of those e-mails are about what they can do to lose weight. Their e-mails usually fall into three categories. If you've ever written me, keep reading to see which category your e-mail might fall into.

Category 1: Richard, I've tried so many times to lose this weight. I've had some success but, I'm sorry to admit, just as many failures. I'm at the point now where I'm starting to doubt if I'll ever lose this weight. I want to do this but I just don't seem to have the motivation to achieve my goal. Help me, Richard!

Category 2: Richard, I'm feeling really good about getting to my weight-loss goal this time. I've lost 35 pounds so far and need to lose about 70 more to reach my goal. I've been doing all the right things, staying focused and believing...I'm going to win the fight this time. Hope you don't mind my writing every now and then to give you updates on how I'm doing. These e-mails I write to you help keep me on track to reaching my goal. I'll write with another update soon.

Category 3: Richard, I just had to write and tell you about my success! I started out determined, I'm going to do it this time! I come here to read your daily messages everyday and, I swear, sometimes I feel like you've had a little spy watching me or something! LOL. It's like your messages were meant just for me! Well, my e-mail today is to share some really good news with you...I'VE REACHED MY GOAL! And honestly, Richard, I could never have done it without your inspiration and motivation. Your FoodMover and your Sweatin' To The Oldies DVDs have become a daily part of my life. When I workout to one of your DVDs, your shout-outs to keep moving and you can do it sound like you're talking just to me. Thank You, Richard! I've attached my before & after photos and I think the big smile on my face in that after shot says it all! You are my hero!

Awwww, shucks! When I read a letter like that last example, I've gotta tell you, it makes me blush! The person who sends me an e-mail like that? Well, I thank them for thanking me. But you know who they truly owe their success to? Themselves!

That's right, in all three examples, whether you're just starting out, on the way to reaching your goal or...have reached your goal, I'm always here for you, everyday! Please keep those e-mails coming. I get very emotional as I read them because I can relate so much to your stories. Sometimes I read your letters and cry. Sometimes you make me laugh. Sometimes I just have a big smile on my face as I read what you have to say.

But the bottom line is that we're all in this together. I'm here for you but, remember, you've got to be there for yourself, too. Because, besides me, the person who can help you the most to lose this weight and keep those pounds off for good? Well, you know who that person is: IT'S YOU!

Now, if you'll excuse me, there's some work I have to get done this morning. I'VE GOT MAIL!

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

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Posts: 16,086
5/1/13 11:01 A

May 1, 2013

MAKE MAY AMAZING!

Well, won't you? That's my challenge to you in this brand new month that begins today! So, are you ready to meet the challenge? May is a great month! All over the country, temperatures are inching up, it's getting warmer every week and that gives you the opportunity to get outside more often. A couple of weeks ago, I shared with you an e-mail I received from a lady in North Carolina. She was all charged up and ready to get outdoors again, now that the warmer weather is back. And, you should be, too!

But first, I've gotta ask, how have the first four months of 2013 been for your weight-loss program? If you've had success with my other yearly challenge, the Five-Pounds-A-Month Weight-Loss Challenge, you could have lost 20 pounds by now in 2013. Have you? In fact, depending on what your starting weight was, some of you may have lost even more than 20 pounds so far this year. To which, all I can say is hip-hip HORRAY...on this first day of May!

But...if things haven't gone quite so good for you thus far in 2013, I'd say it's time to review the areas where you could use some improvement. Are you keeping a food journal and faithfully recording what you eat? Are you working out everyday, alternating your cardio workouts with resistance/strength training? How's your attitude been so far this year? I want you to remember, there's a definite relationship between your attitude about losing weight and your success at losing it. You've gotta stay positive. You've gotta believe in yourself and look at every day as an asset! That's because every day is a fresh opportunity for you to keep this fight going!

Be honest now. Are there areas of your life where you've slacked more than you should have during the past four months? What changes do you need to make in your eating and exercise program? How focused are you on reaching your goal? I know, that's a lot to think about but you need to be thinking about those things, especially if your weight-loss efforts have been sluggish so far this year. Don't look for blame, look for the problem and then get to work...fixing it!

Next month will kick off the summer months. Some of you made promises to yourselves last summer about how much weight you would lose in time for this year's beach, shorts and sandal season. Well, I've got news for you, June is next up on the calendar. But that means you've got a whole month, the month of May to get ready for summer! HEY, all the more reason, starting to-DAY, this first day of MAY to get to work making your May...AMAZING!

HAPPY FIRST DAY OF MAY, everybody! Now, you've got work to do to meet my May Day Challenge. Get out of the house, get moving and please...get those amazing bodies of yours to work meeting the challenge. Summer will be here soon!

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

SparkPoints: (250,530)
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Posts: 16,086
4/30/13 10:54 A

REGRETS

Tuesday

April 30-2013


So, you're out at the mall for an afternoon of "just looking." In fact, going to the mall is not always about buying stuff. Truth is, it's more like an opportunity to get out of the house and spending some nice time alone with yourself. But there you are, walking through Kohl's and you see the cutest outfit. "Oh, that would look so good on me," you think to yourself. "And it's on sale, too! Such a good deal, I've just got to have it!"

And before you know it, after trying it on, you've walked to the sales counter, bought the outfit, confident that you've gotten yourself a great deal! Then, once you get home and take that new outfit out of the bag, you look again and, for some reason, it looked a lot better on you at Kohl's than it's looking on you in your bedroom. It's still a good deal though, right? But, months later, that outfit is hanging in your closet, with the sales tag still on it. One afternoon, you look at it again and ask yourself, "Why did I buy this?"

That ever happen to you? Were you ever out shopping and bought something you thought you really needed and just couldn't leave the store without? Hey, I'm willing to bet it happens to the best of us. Oh, the regrets...what you could have done with that money!

But a lot of us do the same thing with food. You're at a friend's house and she insists you try the cake she just bought at Whole Foods. Oh, it looked so tempting, so decadent, didn't it? And, even though you've been doing really well on your weight-loss program, you just couldn't resist. "Oh, what's the harm, I'll have a slice," you say to your friend. And boy, that cake tasted as good as it looked, huh? "Why don't you take a slice home with you," your friend insists. "Goodness knows, I don't need that whole cake in the house. LOL."

Not wanting to disappoint your friend, you bring home the extra slice of cake. You get into the kitchen, take the slice from its little plastic container your friend so thoughtfully placed it in and the first thing you think is, "Why did I have that slice of cake? And why did I bring home this extra piece? I've been doing so well with my eating and lost 15 pounds, so far! I should be ashamed of myself!"

Oh, come on! Cut the shame and the regret. The next time you find yourself tempted to buy something or EAT something you don't really need, think first! Especially when it comes to the food! Trouble is, sometimes we eat without thinking before we eat! The temptation of instant gratification sneaks into our heads and, before we know it, we've given in. And after the food is gone, the regret sets in.
Look, if you buy a dress or a new gadget that you really didn't need, the good news is that you can always return it and get your money back. But...once you say yes to some tempting food and gobble it down, the deed is done. The fat and calories are already inside you and, I'm sorry, Kohl's or Whole Foods is not going to take it back. Those calories are with you, now!

The next time you're tempted by some fattening food, ask yourself: Is eating this going to be worth how I feel after the food is gone? How many extra calories will I adding to my food program today? I'll end up depressed with myself for giving in to eating this and...angry with myself, too!

Think before you eat, everybody! Because when you do, when you say NO to the food, you'll feel better, you'll be proud of yourself and, oh yeah...you'll have NO regrets!

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

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4/29/13 8:23 A

BLOOMS

Monday, 29 April 2013

The world is a carousel of color-r-r-r! That was the opening line from the theme song of Walt Disney's Wonderful World of Color on NBC-TV many years ago. How many of you remember it? I know I do. My brother, Lenny and I watched it every Sunday night back home in New Orleans. I'm bringing up color this morning because, I'm telling you, my yard is a carousel of color these days. What, with my orchids, my azaleas, my amaryllis and the impatiens filling my yard, those beautiful blossoms are everywhere. Oh how I wish you were here to see them!

I'll bet there's lots of springtime color where ever you're reading today's message from, too! All the time and effort we put into our yards really pays off when we're rewarded with the amazing bursts of color, provided by those flowers blooming. But you know what? Besides the flowers we buy, plant and work to have in our yards, Mother Nature has her own blooming handiwork to do, too. I'm talking about the wildflowers that grow and bloom on their very own.

Here in California, just north of Los Angeles this time of year, the wildflowers come to life on the mountain tops and, I'm telling you, they could put even one of Monet's paintings to shame. Oh, the colors! They bloom only this time of year and, funny thing is, the rest of the year, those same hills look rather ordinary. But when they bloom, they're truly, well...a carousel of color!

Have you begun to bloom yet? I'm talking about when it comes to reaching your weight-loss goal? Looking in the mirror, truth be told, you may think that you're rather "ordinary-looking" these days, yourself. In fact, you might even be willing to settle for ordinary, if you weren't so overweight. Well, perish those negative thoughts.

First of all, there's nothing ordinary about you and your weight doesn't make you any less special. But I know how much you want to lose this weight, don't you? Well, don't you? Well, of course you do! And oh yes, my friends, just like those pretty flowers, it's time for you to bloom!

Look, if Mother Nature can take an ordinary hillside and turn it into a beautiful canvas of color, you can do the same for the way you look, too! In fact, I'm willing to bet that all those people, (and I know a lot of them), who've reached their weight-loss goals, feel like they've blossomed. And truth is...they have!

It doesn't happen overnight. And it doesn't happen without you making up your mind that you're ready to shed those extra pounds. Yes, you do have to work for it! But, once your mind is made up, once you're ready to get to work creating a new life for yourself, then let me tell you, Mother Nature has nothing on you. Just like those wildflowers you see blooming all over the country, it's time for you to BLOOM! With a brand NEW YOU!

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

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4/28/13 8:48 A

PACKAGE PSYCHOLOGY

Sunday, 28 April 2013

Did you know that junk food manufacturers are always looking for ways to make you eat more? The point being, in order to eat more, that means you end up buying more of the products they sell. And while that may be good for the company's bottom line, it's not good for your "bottom line." (If you know what I mean!)

The latest packaging ploy the candy-makers are using? It's the mini-sized versions of their high-calorie, fattening treats. Oh, you've seen them in the candy aisles of your local supermarket. (And, hey! What are you doing in that aisle anyway?)

But sometimes, their treats are featured in a special display right in the middle of the store just to entice you. For instance, there's Reese's Minis, devilishly cute versions of their peanut butter cups in bite-size pieces. Now, here's the psychology behind that one. They load a bag with those little peanut butter confections, unwrapped but in resealable bags. That way, you don't have to grab one and go through the tedious and tiresome inconvenience of unwrapping one. They've already done it for you. (How thoughtful.) All you have to do is put your hand in the bag, grab a couple and pop them right into your mouth. Oh, so easy!

In fact, companies have a term for this style of mindless eating. They call it "hand-to-mouth" eating. The danger is that it makes snacking much too easy! On top of that, because they're miniature pieces of candy, people tend to think, since they're only a few calories each, the calories in them almost don't count! Now come on, you and I know that's not true! The small number of calories in those mini Reese's cups, Rolo's or Jolly Rancher Bites add up and...they add up in a hurry!

And to make it even more convenient for you, as I pointed out earlier, they're putting those new bite-size candies in resealable bags. That makes it easier to keep them in your car, your desk drawer at work or even in your purse where you can have easy access to all of those extra calories.

Well! Those junk food manufacturers think they're so smart, don't they? But I want you to be smarter than them! How's about using a little reverse psychology? I told you a coupla weeks ago that every calorie counts! Don't fall into the trap of talking yourself into believing a few of those mini-pieces of candy won't hurt...they will! Leave those bags of minis right there in the supermarket and the only "mini" you'll have to see is the MINI-ME in the mirror you're becoming. LOL! Now, won't that be fun?

Those little pieces of candy may be cute and innocent-looking. But, remember, a bigger YOU comes from reaching into that package of SMALLER candies. Outsmart the candy makers by using a little psychology of your own and say NO to...the minis!

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

SparkPoints: (250,530)
Fitness Minutes: (243,140)
Posts: 16,086
4/27/13 12:38 P

DIABETES? DELAYED!

Saturday, 27 April 2013

Did you know that nearly 80 millions Americans are prediabetic? Have you ever heard that term? If not, after I explain, you'll see, it's just what it sounds like.

If a person is prediabetic, it means they have a blood sugar level that's higher than normal but not high enough to be diagnosed as full-blown type 2 diabetes. (Not yet, anyway.)

In fact, one long-term study has found that 11% of people with prediabetes develop the disease, outright, each year. So, as you can see, those people who're diagnosed prediabetic, face a very high probability of getting full-blown diabetes later in life. Have you been diagnosed prediabetic?

I've told you many times that diabetes is one of the most common medical problems faced by those who're overweight or obese. (One more very important reason to lose weight.) On top of that, having diabetes puts additional stress on your heart and other major body organs. So, if you're prediabetic...what to do? Well, I've got two very important tips for you.

LOSE WEIGHT! Okay, I had to put that one first but let me stress why it's so important. If you're prediabetic, losing just 7% of your body weight can actually lower your risk of getting diabetes by 60%! (See why I put it first?)

EXERCISE! (Hey, isn't this beginning to sound like the things I tell you to do all the time, anyway?) Aerobic/cardio exercise, along with proper nutrition, helps restore your body's normal glucose, (sugar), metabolism by decreasing body fat. Strength-training or resistance exercise provides similar benefits. A regular exercise program is beneficial for those people who're prediabetic by reducing the risk of them getting the disease. And by the way, if you're already diabetic, working out everyday is one of the best things you can do to help control the disease.

Are members of your family diabetic? If diabetes runs in your family, you should definitely know your blood sugar numbers. If you've never been tested, please talk to your doctor about it. After getting your test results, he or she will be able to tell you if you're prediabetic or, at least, should be concerned about getting the disease in the future. That means making a blood sugar test part of your annual physical.

Just remember, if you find out that you're prediabetic, don't panic! Instead, be thankful you discovered it early. Listen to your doctor and then get to work making the lifestyle changes I talked about. If you do, you'll see, you can delay or even prevent your getting full-blown type 2 diabetes!

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

SparkPoints: (250,530)
Fitness Minutes: (243,140)
Posts: 16,086
4/26/13 12:05 P

TIME-OUT!

Friday, 26 April 2013

To you parents out there, how many of you have ever shouted that order to your kids? They're running all over the house, playing, making lots of noise and generally making a mess of things. Hey, you kids! I think you need to take a time-out! Go outside and play for a while! Hey, I know I heard that order from my mother more than a few times when I was growing up back in New Orleans. Especially on the weekends or during the summer months when I was out of school! LOL.

But while you're insisting the kids take a time-out, how often do you take a little time-out...for yourself? Those time-outs are very important, you know! Between working, either at a 9-5 job or doing housework, you get busy. And speaking of the kids, sometimes you may have to take them to band practice, drive them to a friend's house or pick them up from the mall. Then there's dinner to prepare, your laundry to drop off, grocery shopping...oh, wait! Time-out!

But, this time, I'm talking about taking a time-out...for you! You're a dedicated parent, caring for your spouse, your children or even other family members. Meanwhile, with all that going on, you've also been working hard to lose weight. Hey, I'm sure we can all vouch for the fact that working to lose weight requires a lot of time and focus all by itself. But, to help you keep that focus and your mind sharp, you need to take a little time-out every now and then to relax...just for you.


And what will you do during your time-out? Well, use it to do things that help you relax. It could be as simple as some quiet time alone, to meditate on your life, your goals and what you can do to make your life better. Some of my most relaxing time-out is spent listening to music and it can be a sweet ballad or even some revved up dance music.

Some people like a little quiet time alone working on crossword puzzles. Or you can take your time-out and go for a nice, leisurely walk, alone, with just you and your thoughts. I have a few friends who relax by making their own jewelry and that even sounds therapeutic. (By the way, my own new jewelry line will be debuting soon on Jewelry-TV.) Letting your creative juices flow is a wonderful way to relax and feel good about yourself.

I've always told you the importance of writing a journal to chart your weight-loss progress, keeping a record of the foods you eat and how you're feeling each day on this exciting journey. Take a time-out to read your journal and review how you were feeling a few weeks or months ago. It'll help you chart any changes you may need to make in your weight-loss plans.

How ever you spend that quality time, that time-out with yourself, make it productive, make it fun and, most important of all, make it your time. Take it from me, nothing gets you re-charged and ready to start fresh more than taking those little time-outs each day, just for you!

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

SparkPoints: (250,530)
Fitness Minutes: (243,140)
Posts: 16,086
4/25/13 3:31 A

THE HOMECOMING QUEEN

Thursday, 25 April 2013

Oh, my...I'll bet that's the dream of many a high school girl, to be selected as the year's Homecoming Queen! Did you ever have that dream? Or maybe some of you were the Homecoming Queen at your school. Well, even if you weren't, I'll bet you remember them, don't you?

Let's see, she was usually, like what, a size 4? She had the prettiest blonde hair, was the most popular, best-dressed girl on campus and, of course, she dated the captain of the football team, right? All of the boys wanted to date her and she was probably the envy of most of the other girls on campus too, right?

But I want to share a story with you. Last year, the University of Mississippi selected its first African-American Homecoming Queen, ever. That was quite an achievement for the school, considering its past history of race relations. (I'm so glad to see how much things have changed.) But I have a point to make that's every bit as important. See, Ole Miss, (the school's nickname), didn't just break the so-called "color-barrier" by choosing an African-American Homecoming Queen. They broke another barrier for their school I'll bet all of us can relate to. They also broke the SIZE barrier! Let me explain.

The school's Homecoming Queen is a beautiful young lady named Courtney Pearson. Now Courtney doesn't fit the stereotypical image of the petite little Homecoming Queen with the perfect hair. (Although, I must admit, her hair is pretty and perfect!) But the other thing I like about Courtney's appearance is that even though she's overweight, she exudes confidence, poise, smarts and oh, yes...beauty!

These days, with all the pressure on young ladies to be a certain size and have that so-called "perfect" look of beauty, Courtney demonstrates that beauty is not something to be determined by a woman's size! Oh, she's put up with the snide and rude remarks about her weight in the past but, obviously, those nasty comments didn't stop her from pursuing her dream.

I mean, look at her, she's the Homecoming Queen at a major university. And, on top of that, she says achieving that dream has given her the confidence to pursue even more of her dreams! Click this link to see what a beauty Courtney is. And, oh yeah, on top of that, she's smart, too! In fact, her grade-point average proves she's got brains...and beauty!

I've told you all before, you're some of the prettiest, most talented and yes, smartest ladies I know! Don't ever let your size stop you from pursuing your own dreams. But remember, losing weight should be one of your dreams. Not because it's going to make you a "better person" but it's going to make you a healthier person. And a long, healthy life should definitely be one of your dreams!

Congratulations, Courtney! You're proof-positive that beauty doesn't have to come in a size 6. You're a beautiful young lady, no matter how much you weigh! And I hope Kerry's story will remind all of you, just how beautiful YOU are, too!

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

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Posts: 7,326
4/24/13 2:09 P

Wow. What a great message. Applies to me big time!

current weight: 132.0

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125

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4/24/13 3:22 A

LAYERS

Wednesday, 24 April 2013

Anyone who has ever peeled an onion knows, it's filled with them, one layer after another, until you reach the core. And now that the cold winter months are over, many of you have had to get rid of your own "layers." You know what I mean. I'm talking about the overcoat, the sweater, the shirt or blouse. You put on one layer of clothing after another so you're all nice and warm when you go outdoors. I know some people really like that look, too. See, that way, they can hide their weight under layers of clothing. (Are you guilty of "the layered look?")

Well, if you're one of those people hiding beneath the layered look, you can't hide anymore. Spring is here and you've had to peel away those layers. But I was thinking about something else this morning. The reason some people end up laying on the layers of clothing is because they've been allowing layers of emotions to keep them from reaching their weight-loss goals. You know, like...

That layer of GUILT! You look in the mirror and see the same extra 75 pounds on your body that've been plaguing you for years. And worse, it used to be only 50 extra pounds. You feel so guilty looking at your body. There you are, wondering why you've let your bad eating habits get worse over the years. And how do you handle that layer of guilt? By turning to food...again, to "comfort" yourself. (Oh, oh. Sounds like someone is pouring on another layer of guilt that's only going to turn into more pounds!)

Then there's that layer of REGRET! If only you had stuck to your weight-loss program back when you lost 35 pounds. You were doing so good but then, you got bored, you got tempted, you got messy and, sure enough, you ended up turning back to the food. Oh, the regret..."Why didn't I stick with it this time!"

And let's not forget the layer of low SELF-ESTEEM. It's one of the real villains in your life. You constantly put yourself down because of what you weigh. "Nobody's ever gonna want me. People stare at me and I know they're thinking how horrible I look. Why even bother trying to lose weight anymore? I'm just a mess, a very overweight mess so I may as well accept who I am." Boy, talk about low self-esteem! Have any of those thoughts ever played out in your head?

Stop doing this to yourselves! Just like you have to dump those extra layers of clothing at winter's end, you have to dump those layers of self-defeating emotions you've allow to occupy your mind for all of these years. The guilt, the regret, the low self-esteem, I'm telling you, the only thing they're going to do is keep you from ever losing weight. And that leads to adding even another layer of pounds onto your body!

Isn't it time to peel away the layers and discover the slimmer, healthier, happier, more amazing person living inside you? Oh, you bet it is! That's right, it's time to start peeling away the layers and discover the brand new you!

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

SparkPoints: (1,808)
Fitness Minutes: (1,338)
Posts: 89
4/23/13 2:11 P

O.K. I'm in.

current weight: 252.6

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235

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Posts: 16,086
4/23/13 11:41 A

I SAY IT AIN'T SO!

Tuesday, 23 April 2013


And I mean it! I'm talking about a few of the weight-loss legends lurking out there in the mind of America. The danger is, some of those legends have been around for so long, a lot of us seem to have just taken for granted that they're true! Oh, yeah? Well, take it from me, just because people have been saying and believing those legends for ages...doesn't mean they're so! In fact, let me give you a couple of examples.

Have you ever looked with envy at another lady or guy, admiring their shape and gotten a little jealous? You look at them and think, Hmmpph! She's so lucky, if only I had her metabolism! Stop right there, please! It's taken for granted that some people have higher metabolisms than others. But here's something for you to think about.

Did you know that the more you weigh, the more calories your body burns? See, for every pound you weigh, your body has to spend "X" number of calories to do every little movement it makes. I'm talking from walking to, vacuuming, to even sitting at rest. It takes a 250 pound person more calories to walk the same period of time as a person who weighs 150 pounds. So, you see? That person you're looking at whose metabolism you think is higher than yours? If he or she weighs less than you, the opposite is true!

Here's another legend that's gotten way too much "truth traction." You get fatter as you get older. So-o-o-o, you're in your 40's now? Okay, but if you believe that legend, you may be thinking like this: It doesn't matter what I eat because, now that I'm getting older, I'm gonna gain weight...anyway! Hey, put down that jelly donut because that is SO not true!

Yes, your metabolism does slow as you age but, truth is, the change is very small! (Less than 5%.) The main reason men and women gain weight as they age is simple. It's because they get less active and as a result of that decreased activity, they suffer a loss of muscle mass followed by weight-gain! Ohh-h-h, so that's what happens, Richard? Yep, that's exactly what happens.

Hey, stop falling for the weight-gain legends! When it comes to your metabolism, the more you weigh, the more calories you burn. Which, if you think about it, gives you a head start on losing the weight you need to lose. And cut out the excuse about gaining weight because you're getting older, too. Look at me..I'm not! And the reason I'm maintaining my metabolism and my weight is because I don't fall for the legends. I keep eating right. I keep exercising. And, oh yes, I just laugh at the legends and say to myself, they just ain't so!

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

SparkPoints: (250,530)
Fitness Minutes: (243,140)
Posts: 16,086
4/22/13 12:14 P

DESPERATE PEOPLE

Monday, 22 April 2013

Do desperate things. That is, when it comes to getting the things done they consider important to them. Have you ever been guilty of taking desperate actions to get what you want? Did you ever fall for a risky scam or some outrageous, too-good-to-be-true promise, thinking it was going to be the answer to a problem you were facing?

Well, I can't address this issue without talking about some of the thoughts I read in the e-mails I receive. Of course, heading the list, is the sometimes very silly weight-loss claims you've seen advertised on TV or read about in a publication. People fall for those pie-in-the-sky weight-loss promises because they've tried everything possible to lose weight, with no success. Now they're desperate!

I know a lot of people who've had major surgery to lose weight. Like the people I talked about in the first group, by the time they feel surgery is their only and last option, they're desperate to lose the weight. And don't judge me for saying that, please! I'm just telling you what the people who write me say, "Richard, I'm desperate to lose this weight and surgery is my last, best chance to do it." And, believe me, I don't judge them, either!

I was very desperate once to lose the weight I needed to lose, too! Many of you know the story of how I literally tried starving myself to lose weight. Oh, I dropped a tremendous amount of weight in a short period of time. But, in the meantime, I ended up in the hospital in very serious shape, simply because I let my desperation lead me down the wrong road to losing weight.

You see, desperate actions often make us end up doing dangerous things and, tell me, where's the good sense in that? Well, truth is, there isn't any good sense or truth in taking those desperate actions.

Still, I understand how you feel. The very fact that I once took my own desperate actions to lose weight is proof that I've walked the same path as many of you. But, thankfully, I learned the hard way about the dangers of desperation. That's when I decided it was time to find a way to turn those dangerous acts into something else. How? Well, I turned my desperation into the DETERMINATION I needed to lose weight and that's where you should be right now!

You should know by now that the real potential for success at losing weight is inside you. You just have to tap into it. You have to turn your desperation into sensible action. You have to turn away from the phony promises and turn to the person you can count on the most. And, like I said, that person would be YOU! Turn your own desperation to lose weight into the DETERMINATION you need to lose it.

So, how "desperate" a person are you? But wait, that's the wrong question. The better way to ask is like this: When it comes to losing weight, how DETERMINED a person are you? Because, remember, determined people succeed a lot more often than the desperate ones!

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

SparkPoints: (250,530)
Fitness Minutes: (243,140)
Posts: 16,086
4/21/13 11:03 A

IT'S FUNCTIONAL!

Sunday, 21 April 2013

A very smart lady from North Carolina sent me the most interesting e-mail this week and I've just gotta share it with you, so here goes...

Hi Richard! Well, warmer weather is finally here, a little late for North Carolina but boy, am I ever glad to have these warm, sunny days back with us! Now I can do my functional exercises. Have you ever heard of them? It's when we get our bodies moving with simple must-do daily activities. But you can still think of them as exercise!

Some of us have more functional exercises than others but the key is, while you're busy, moving and burning calories, you're getting something you need to get done...done! I especially like getting out in the yard, digging, weeding and planting my new springtime flowers. Not only is it therapeutic but, at the same time, I'm getting some important work done in my yard and have a lovely landscape to enjoy when I'm finished. Plus, yard work is also good exercise!

Even if I'm not outside gardening, cleaning house can qualify as a good functional exercise, too! From sweeping to mopping to making beds and doing laundry, you're moving the whole time and burning calories! And oh yeah, I like to have some good music playing in the background, too. It makes me want to move this body of mine more or even take a break from the housework to do a little dancing! LOL! I love it! Maybe your readers might like to think about the benefits of functional exercise. And like I said, the good news is that you're burning calories even while you're getting a lot of important work done around the house!

See what I mean by smart? I loved this lady's e-mail! The technical defintion of functional exercise is to prepare your body for doing many of life's real-time, everyday activities. You know, like carrying a heavy suitcase or lifting a toddler to place him or her in the car seat. But I liked this lady's defintion better. It's all about intergrating a little more ummph into your daily activities, turning them into an extension of your regular daily workouts.

Because even though those functional getting things done activities can count as exercise, there's one thing I want you to remember. And that is, they don't take the place of the regular hour-long workout you should be doing everyday, okay? Those functional exercises, combined with your daily workouts, is one way to keep that body of yours, well, functioning and...in the best shape possible!

I'm so glad my North Carolina friend wrote. Maybe she'll send me a few picture of her garden when she's all done. In the meantime, can you think of some functional exercises you can get done today? Yeah? Well, just be sure to put a little UMMPH into it!

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

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4/20/13 10:35 A

JUST THE ONE OF YOU!

Saturday, 20 April 2013

Oh, did you hear about Gwen? She and her husband are expecting another baby...this will be her third! She says this baby is gonna be her last and she's really got her fingers crossed to have a girl this time. Hey, are you gonna finish those French fries?

Mr. Kendrick's class is just so tough! Did you get a load of today's final exam? I hope I did okay. I sure studied hard last night and, wait...I think I'm gonna grab another can of Diet Pepsi. I'll be right back...

(Munch, munch, munch)...R-i-i-i-i-i-i-n-n-g! Oh, what's up Sam? Yeah, I got your call and I was gonna call you back. (Munch, munch.) What's that, he did what? You've got to be kidding, (munch), wait...I just got a spot of Thousand Island dressing on my shirt!

See what's happening here? Those people are having lunch and instead of concentrating on what they're eating, they're just yakking away, completely distracted and not paying attention to what and certainly how much they're eating. And, I'm telling you, that's not such a good thing. Just a reminder, that social situation, while you're eating is a distraction. While you're talking away, very often, you're also eating away not being very mindful of how many calories you're consuming. You're not taking the time to really enjoy your food and while the conversation may be great, that's not such a great way be having your lunch or any other meal, for that matter. Hey, I've got an idea!

Every now and then, whenever you can, try to eat your meal in SILENCE, all by yourself. If that means finding a nice little corner at work or school on occasion, then...do it! No, I don't want you to become antisocial. But I do want you to be more concious of your food when you're eating. And by the way, for this to really work, that means turning off the cell phones, the tablets, the TV and, for once, just having a nice quiet meal with yourself.

Hey, it's easy to wolf down more food without being aware of it when you're distracted by conversation or some electronic device. You end up eating faster than you should and not really enjoying or even being satisfied by your meal. Like I said, every now and then, turn everything off. Find a quiet little spot for yourself and really enjoy that healthy meal for a change, just the one of you!

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

SparkPoints: (250,530)
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Posts: 16,086
4/19/13 4:35 A

AMERICA'S HOMETOWN

Friday, 19 April 2013

Well, there are a number of cities that might qualify for that title but today, I want to focus on one of my favorite cities in the U.S.A., Boston! As you know, I travel all over the country and I'm not just saying this but Boston is truly one of my favorite cities. The city is filled with historic sites, like Fanuiel Hall and the Old North Church where Paul Revere warned...The British are coming! And oh, I just have to throw in the fun shopping on fashionable Newbury Street!

One of the many things Boston is famous for is its annual 26-mile-long Boston Marathon! Runners from all over the world gather in the city to compete in the race that begins in the Boston suburb of Hopkinton and ends on Boylston Street in downtown Boston. But, this past Monday, that famous race was marred by a tragic event. I know you've all heard about the two explosions that went off right near the finish line.

I had to take a break from working on Monday to watch much of the live coverage. I feel such a closeness to Boston and the people who live there. In fact, some of my best friends in life are from Boston. I was a fixture on the late Dave Maynard's Show on WBZ radio for years. (We miss you, Dave!) I taught exercise classes in Boston more times than I can count. Some of the most fun and talented people I've worked with in my life are from Boston, too. So, when I heard about the explosions that claimed the lives of three people, my heart has been heavy ever since. Among the victims was an 8 year-old boy and two young ladies, only in their 20's. I cry every time I think about this loss of innocence.

We love you Boston and know you will recover. In fact, out of all the sad news that came out of Boston on Monday, one story should encourage the city and all of us. As one of the two explosions went off, there was a 78 year-old man participating in the race headed for the finish line. The force of the bomb blast tossed the man to the ground but, you know what? He got back up and still ran those last few feet to the finish line!

I can think of no better way to say how I know Boston, as a city, will recover from this tragedy. It's a resilient city and we are a resilient country! We are always strong, we keep fighting and, like I tell you all the time, we never give up!

Yes. Boston has been knocked for a tumble and surely, they will grieve, as we grieve with them. But just like that man who got right back up after the blast threw him down, Boston will, too! There's a lesson in his determination for all of us. No matter how tough the punch life throws us, we have to be strong. We have to get back on our feet, keep running and keep fighting to make our lives and our world the best they can be! No terrorists will ever stop us from doing that!

I'm betting next year's Boston Marathon is going to be bigger, safer and better than ever! We love you, Boston and, personally, I can't wait to come see you again!

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

SparkPoints: (250,530)
Fitness Minutes: (243,140)
Posts: 16,086
4/18/13 11:32 A

A CALORIE SAVED...

Thursday, 18 April 2013

Turns into POUNDS lost! Well, not just one calorie saved turns into pounds lost but...the more calories you can save during the day can and will turn into seeing those numbers headed down on that scale of yours!

Now, I want you remember this little formula about calories and your weight. It takes about 3,500 calories of food consumption to equal one additional pound on your body. So it stands to reason, the more calories you cut does indeed turn into pounds lost. Depending on which phase of my FoodMover or other nutritionally-balanced food program you're following, you're probably at about 1200-1500 calories a day. Consume that many calories each day, combined with your daily exercise program and, (as many of you are already discovering), you will lose weight! But today, I wanted to give you a few calorie-saving tips to help keep those numbers going down on your scales. Check out these suggestions.

Cut the fat! Use mustard instead of mayonaise on your sandwiches. (You can save about 100 calories with that one.) Skip the cheese, (100 calories per slice on average), and load up with veggies on your sandwich or in your salad. Use cocktail sauce or a few squeezes of lemon juice to season fish, instead of that 100-calorie per-tablespoon of tarter sauce. Skim the extra fat and oil off soups by running an ice cube over the surface, the fat will stick to the ice cube. (Calorie savings vary with this one but, remember, every calorie saved...counts!)

Now let's talk about cooking. If you don't already have one, invest in a good set of non-stick cookware. It's a good way to cut down on the amount of fat needed to cook just about anything. Any recipe that calls for dairy products can get a calorie-cut by using lower-fat versions of whatever dairy the recipe calls for. Look for the words skim, low-fat, reduced-fat or non-fat on the dairy products you buy. That baked food recipe call for butter or margarine? Use a fruit puree as a substitute. They work just as well and even provide their own unique flavor to your recipe.

Think calorie-savings before you eat. Read the nutrition label on the foods you buy and make yourself calorie-smart. Here're a few other numbers for you to think about. Non-fat milk instead of whole milk is a 60-calorie savings per cup. Plain non-fat yogurt instead of a cup of ice cream equals a 700-calorie savings. A cooking spray, like my favorite, I Can't Believe It's Not Butter, instead of oil, is a 120-calorie savings per tablespoon.

Remember, too, that foods like proteins and carbohydrates contain about 4 calories per gram. But fat has more than twice that, 9 calories per gram! Trimming just small amounts of fat from your food plan over the course of a few days can add up to big calorie savings during the course of your weight-loss program.

That's right, those calories saved over the course of a week, can lead to your seeing those numbers drop on your scale...at the end of the week! Ready, everybody? Then start cutting, saving those calories and...losing those pounds!

Love,


RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

SparkPoints: (250,530)
Fitness Minutes: (243,140)
Posts: 16,086
4/17/13 11:51 A

YOUR CHILD'S WEIGHT & YOU

Wednesday, 17 April 2013

Yesterday, we talked about how your child is never "too young" to be put on a good weight-loss program. But the issue is so important, I wanted to do a little follow-up talk on the subject with you today. The way I see it, if your child is not "too young" to become obese, then he or she is certainly not too young to take on losing the weight. But the biggest issue most parents face is...how do I help? Well, I've got a few suggestions for you.

First of all, make sure that your child knows you love him or her unconditionally. No matter your child's weight, it's important for you to help them feel comfortable with themselves. I know, from my own childhood experience as an obese kid, that's not so easy to do. Be careful! Please don't allow your child to feel like "less" of a person because of how much they weigh. Most of you know, no matter how old you are, if you're obese, self-esteem can often become a real problem. Don't add to it by sending negative messages about your children's weight to them!

Do talk to your children about other issues that may be affecting their weight. A lot of kids overeat out of loneliness or depression. You'd be surprised how many children think of food as "their friend" and that's one of the reasons they overeat. (That may sound familiar to some of you adults, too.) Get your child involved in activities that will involve more social-interaction. Identify a special talent or passion your child may have, then get them into, say, a music class, a volunteer group, a church group or any activity where they can be with others their own age who share their interest. It'll help draw their attention away from the food.

Now this one is very important and I've told you many times before to...be a good-health role model! Children often develop their attitudes about food by taking cues from you. If your children see you frequenting fast food places, (bringing them along for the ride), you're building those bad fast-food habits into them at an early age. On the other hand, if they see you cooking healthy, eating healthy and bringing healthier foods into the house, see? You're helping to build good eating habits in your children. Ask yourself, and be honest, are your children picking up their bad eating habits...from watching you?

And of course, encourage your children to be more active! You know that's one of my passions. I've been working for years now to get physical education classes back into America's public school curriculums. (You can help by clicking this link and writing your own Congressman about getting PE back into our public schools.) In the meantime, encourage your children to take walks with you. Set goals by suggesting, "let's try to walk an extra 15 minutes today." You'll turn being fit into something fun and not an activity your children dread. That active time with your child will turn into constructive family-bonding time while making you both more fit! At the same time, your child will begin seeing exercise as a natural part of their lives.

Remember, when it comes to helping them lose weight, be your child's friend and ally! Don't ever criticize or put them down. And please never lay a guilt-trip on them about their weight. Those things will have a negative-effect and defeats the purpose. Remember, chances are, your child wants to lose that weight as much as you want them to lose it. Make this a partnership! Your child can lose that weight and, oh yeah, if you need to? So can you!

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

SparkPoints: (250,530)
Fitness Minutes: (243,140)
Posts: 16,086
4/16/13 10:49 A

TOO YOUNG?

Tuesday, 16 April 2013

Believe it or not, and I'm willing to bet most of you will believe this, it's one type of e-mail I receive very often. It's usually from a mom writing about an overweight child. They're asking if my weight-loss program, the FoodMover, is "okay" for their young child to use. The children they're writing about may be as young as 11 or 12 years-old.

Those types of e-mails always break my heart. That's because, as most of you know, I was an overweight child, myself, who grew into becoming an obese adult. But when I read one of those e-mails from a concerned mom about her overweight child, my mind races back to my own childhood.

I remember, as if it were only yesterday, the taunts, the pranks, the jokes played on me and the mean things said about me. In fact, those feelings never really go away. But, you know what? In a way, I'm kinda glad they didn't. That's because, with my own experiences having been overweight, I'm better able to understand what you are going through.

You moms out there with overweight children are probably feeling like my own sweet mother, Shirley, used to feel. She watched me growing up and getting bigger each year. She took me to one pediatrician after another in an effort to find "a cure" for my weight problem.

Of course that was way back in the 50's & 60's, long before today's age of "miracle" weight-loss pills. And the scary thing is, some parents, in acts of desperation, I'm sure, are having their kids try some of those drugs to help them lose weight. But wait, it gets scarier, (to me), when you consider that some parents are so desperate, they're even having their children, their children undergo gastric-bypass surgery. Now that is desperate, not to mention dangerous!

So, when a parent writes to ask if my weight-loss program is okay for their young child, I think about the other options some parents are trying these days. I suggest taking my FoodMover along on one of their child's doctor visits. Unless your child has some other medical problems, my FoodMover plan will work for them. The pediatrician may want to make some tweaks to the program or recommendations for a child's special needs. Remember, because a child is still growing, their dietary needs are different than adults. In fact, they actually need more calories each day, because their bodies are still growing. (And they should be more active, too.)

The bottom line is that my FoodMover is a nutrionally-balanced weight-loss program that works for a person of just about any age. Like I said though, depending on your child's age, talk to his or her pediatrician first.

Lots of adults write asking what I think about them having surgery as a means to lose weight. I always say it has to be a decision between them, their doctor and the good Lord. But I would be very hesitant to recommend a child undergoing this risky and serious, elective-surgery at such a young age!

Obesity in children is a bigger problem than ever in our country. If your child is overweight and slowly becoming obese, the risk is not in them going on a sensible weight-loss program. The risk is in them remaining overweight or obese. Because, as they get older and become young adults, that's when the real risk begins, of them losing their good health.

Too young? NO! Your children are never too young to lose that extra weight! And tomorrow, we'll talk about how you can help your child lose the weight he or she needs to lose.

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

SparkPoints: (250,530)
Fitness Minutes: (243,140)
Posts: 16,086
4/15/13 9:09 A

STAND BY YOUR PLAN!

Monday, 15 April 2013

Ahhh, yes, country music superstar Tammy Wynette had a huge hit on her hands when she sang that love-ballad about standing by her man. You go, Tammy!

Well, to all of you ladies out there standing by your men, I've got a little advice for you today. And, oh yes, it goes for you men, too. Wait. I'm talking not so much about "your man" this morning, though. If you're working hard to lose weight, don't worry about your man, it's your plan I want you to stand by!

How long have you been working to lose weight? Better yet, how many of you are having success, so far, losing those extra pounds, one-by-one. Feels good, doesn't it? But oh, I know, it feels better on some days than others.

I mean, there're some days, you get out of bed all gung-ho and ready to keep the good weight-loss fight going. You begin the day with a healthy breakfast and a great workout. You pack your own lunch for work or school. If you prefer your workouts in the evening, it's the first thing you do after getting home. You get on that treadmill, take your hour-long power walk or pop in one of my Project HOPE DVDs to get your workouts in. You're standing by your plan, your weight-loss plan...all day!

But then, there are those days where you feel a little down. It may be because the numbers on your scale haven't been moving down as fast as you'd like. You've been tempted to splurge on those foods you know you shouldn't be eating. It's been three months since you began your weight-loss program and you're looking at the road ahead, thinking, I don't know how long I can keep this up! Okay, right now, or whenever those kinds of negative thoughts sneak into your mind, I want you to remember these words, I'm going to stand by my plan!

Look, all of us deal with up-days and down-days. But what you have to keep in mind, as you're working to drop those extra pounds, is...your goal. Think about how good you feel as you see those pounds come off and those jeans or that dress get so big big on you, it'll soon be time to buy them in a smaller size. Think about how good you feel when someone asks, "Trudy, have you lost some weight?" Then, imagine, that's right, imagine how good you're going to feel when that magic day arrives, you step on that scale and see, your dream has come true. You've reached your goal!

And just think, in spite of the tough days, in spite of the days where you got a little discouraged, you concentrated on what it was going to take to make your weight-loss dream a reality. Trust me, it's going to be worth it. And know who you're gonna be able to thank when that great day arrives? That's right, you'll be able to thank yourself! And it'll be because you did kinda like Tammy Wynette and...Stood by your PLAN!

YOU CAN DO IT!

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

SparkPoints: (250,530)
Fitness Minutes: (243,140)
Posts: 16,086
4/14/13 11:05 A

THE INVISIBLE WOMAN

Sunday, 14 April 2013


No one ever really sees her much anymore. She lives in that cute little cottage at the end of the street. She's married and has a couple of nice children. You see her children playing with the other kids in the neighborhood, including yours, just about everyday. You see their father pretty often, too. But mom hardly ever comes out of the house. She used to work at the local Costco store but your kids told you that she had to stop working and now spends almost of her time INSIDE the house.

Her name is Rosemary and you used to talk to her every now and then. You remember that she was quite overweight and always seemed very embarrassed about it. But you never treated her any differently because of her weight. Only thing now is, she seems to have locked herself away and stays inside her own little world. That's right, she's become like The Invisible Woman!

Now, let me ask, do you know someone like Rosemary? Is there a member of your family, a sister, an aunt or a cousin who has locked herself away from the world? And, if you don't mind, let me get just a little more personal. Have you or are you, yourself, becoming a lady like Rosemary? Are you turning yourself into The Invisible Woman?

I'm asking that question to be polite but, truth is, I know that some of you are. How do I know? Well, because you admit it to me in the e-mails I receive from you. In fact, I've been reading stories like yours, about women like you, for decades! Not only have you made yourselves invisible, you've also become prisoners inside your own homes.

Be honest, don't you miss the outside world? You might not miss "being seen" but I'll bet you miss seeing the world, don't you? Because, if you think about it, while you're making yourself "invisible" to the world, what you're also doing is making the rest of the world invisible...to you!

And, look again, you're making it happen because you've decided to give up on losing weight. You've decided it's easier to become invisible than to do what's right for your body, your health and for your happiness.

Please stop being invisible and start by making up your mind that your bad eating habits, your lack of exercise and your lack of motivation are not going to make you invisible...any longer. We miss you!

Reclaim your life, reclaim who you are, reclaim who you want to be. And I mean don't put it off any longer. Because, while you may indeed try to be invisible, I want you to think about me and remember...

I SEE YOU!

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

SparkPoints: (250,530)
Fitness Minutes: (243,140)
Posts: 16,086
4/13/13 7:33 P

OH, BUT IT'S DIET!

Saturday, 13 April 2013

I know I talk to you a lot about why regular sugar-sweetened soft drinks aren't good for you. The key word is sugar. In fact, when it comes to regular soda, that's where almost all of its calories come from. A 12-ounce can of the average soft drink contains about 33 grams of sugar. Can't picture in your mind how much sugar that is? Well, maybe this will help. It's the equivalent of 8 teaspoons of sugar...WOW! That's a lotta sugar! Plus, that can of soda is filling you with about 150 calories, none of them doing anything good for your body, except for giving you a quick sugar-rush. And if your goal is to lose weight, one can of sugar-sweetened soda is a big chunk out of the number of calories you should be consuming each day.

All the more reason to reach for that can of DIET-soda, right? Uh, hold it right there before you start swigging. I've taken the liberty of looking at the "nutrition" label on a can of one national brand of orange soda. Now I want you to read what's in it. But, I should warn you, a chemistry book might be handy to help you figure out what some of the ingredients are. Here goes:

Carbonated water, citric acid, gum arabic, aspartame, sodium citrate, sodium benzonate (preservative), natural flavor, glycerol ester of wood rosin, (huh?), yellow 6, red 40, phenylketonurics: contains phenylalanine.

Mmmm, doesn't all that sound just tasty? But seriously, after the words "carbonated water," as I kept reading, my head was spinning! Sodium this, sodium that and yellow 6? (That's a manmade food coloring, by the way.) And, lo-and-behold, they actually had time to put a little "natural" flavor in it! Oh, okay, that makes it good for you then, right? You know better!

The facts are not all in but, according to Consumer Reports magazine, there is preliminary evidence that diet sodas may actually be associated with weight-gain! See, people who drink lots of diet sodas think it gives them permission to eat more of some fattening foods. And that's where the weight-gain risks enter the picture.

But, besides that, almost all diet sodas are filled with one chemical or another. And they often contain a lot of sodium, as the ingredients list I included proves. Look, if you like a can of diet soda, every now and then, it's okay. Just don't load up on them. They're not good for your body and you'll be filling yourself up with chemicals, too.

I gave up regular sugar-sweetened and diet soft drinks years ago and...my body doesn't miss them at all. Yours won't either. I know many of you choose diet-sodas hoping to cut back on your calorie-consumption. But remember, you're dumping the calories and, in their place, filling your body with a bunch of chemicals. Think about that the next time you grab that can of diet orange soda! Hey, have a pure, ice-cold glass of water instead!

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

SparkPoints: (250,530)
Fitness Minutes: (243,140)
Posts: 16,086
4/12/13 12:28 P

YOUR THYROID & YOUR METABOLISM

Friday, 12 April 2013

They work together and I think many of you know it. I know because, in the e-mails I receive, it's one of the issues you ask me about a lot. Richard, it's just about impossible for me to lose weight. I have hypothyroidism. It makes a mess of my metabolism and really slows down my body's ability to burn calories. Well today, let's talk about that whole thyroid issue and your weight loss, okay?

First, a little medical info. Hypothyroidism does indeed slow down the body's metabolism and, of course, that makes it more difficult to lose weight. The condition also causes fatigue which makes it harder for the person with an underactive thyroid to muster up the energy and motivation they need to exercise. And, obviously, that's a double whammy when it comes to a person whose goal is to lose weight.

Your butterfly-shaped thyroid gland, located at the base of the neck, is connected to your body's ability to generate energy and burn calories. Hypothyroidism, or slow thyroid, exists when the thyroid gland doesn't produce enough hormones, allowing your metabolism to do its job,

Many people take medication to help boost their thyroid's ability to function properly. If you're one of those people struggling with a slow thyroid and your medications don't seem to be helping, talk to your doctor about changing medications or increasing your dosage. But, whatever you do, do not increase the dosage without your doctor's approval! It's dangerous. (By the way, that's true for any medications you take.)

Now, besides your medication, there are some other factors you should consider. Eating the right foods, in the right amounts plus getting enough exercise improve your thyroid's function to help you lose weight. Cut back on sugar consumption and processed foods, too. Be sure you're getting enough protein and good-for-your body vegetables. And, oh yeah, the exercise. Don't say to yourself, I just don't feel like working out today! You want to lose this weight, don't you? Of course you do! Well, weight-bearing, resistance exercises, (we talked about them last week), build strength and improve your metabolism and help your thyroid function better.

So please, don't think for a minute that hypothyroidism means you can't ever lose that weight. You still can. The same formula that's true for everyone else working to lose weight is even more true for you. Eat right and workout more often, giving your thyroid, your metabolism and you, the boost you need to lose that weight!

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

SparkPoints: (250,530)
Fitness Minutes: (243,140)
Posts: 16,086
4/11/13 10:46 A

MASTERPIECE!

Thursday, 11 April 2013


Those of you lucky enough to have gone, for instance, to the Metropolitan Museum of Art in New York City or the National Gallery of Art in Washington, D.C. have seen more than a few of them. I'm talking about works of art by the masters. Hey, that's why they call them masterpieces. Leonardo Da Vinci's Mona Lisa or any of Rembrandt's paintings would qualify. But, did you know that each of us possesses a masterpiece of our very own. No, seriously, you do!

Right now, your mind is probably racing, "Masterpiece," you're thinking. "What is Richard talking about? I have a coupla pieces of artwork I picked up once at a garage sale but I really don't think they qualify as masterpieces!"

But wait. Is there a mirror within eyesight of you? Well, when you finish reading this message, go stand in front of a mirror in your home and you'll see it looking right back at you. See? There's your masterpiece! It's that miraculous body of yours!

Michelangelo's David? Oh, how many reproductions of it have you seen? I guess everyone likes to copy the great works of the masters. But, the masterpiece that is you, that body of yours, only one of them exists...in the entire world! Talk about a rare work of art!

Think of all the incredible things your body can do! I'm talking about the little things we do everyday that we simply take for granted. Your body works for you 24 hours-a-day, seven days a week, everyday you're alive. Of course, those museum curators take great care in maintaining the works of art in their galleries. And oh yes, I have to ask, how are you maintaining your own personal work of art, your body?

Every time you fill your body with junk food you shouldn't be having, you're hurting your masterpiece. By not working out on a daily basis, you're not giving your work of art the care it deserves. By putting yourself down all the time because of what you weigh, you're not showing your body the appreciation it deserves. And you know what else? By being negative about your body, by not caring for it, others will see that you don't care and that makes it harder for them to appreciate the masterpiece that is...YOU!

Be sure to look in that mirror today and, I don't care what you weigh, your body is still a masterpiece. The only difference between your work of art and say, one of Michelangelo's, is that no one can make changes and improve on his work. But yours? Now, that's another story. If your body isn't in the shape it should be in or you want it to be in, get to work.

The great thing about your incredible body, your masterpiece, is that you can always make it stronger, better, happier and turn it into an even more beautiful work of art. And hey, that's something even the Mona Lisa can smile about!

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

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4/10/13 11:58 A

ONE-DISH WONDERS!

Wednesday, 10 April 2013


Pressed for time? Well, who isn't these days? I know I am! I mean, between my travel schedule. teaching at Slimmons, meetings, making phone calls, answering E-mails, shoot, I'm wishing somebody would come up with at least a 25-hour day! LOL! But, you know what, I'm sure we'd still end up complaining: there's just not enough time in the day!

So many people write and tell me they don't have enough time to do this or that. And so often on their lists, one of the things they don't have enough time to do is prepare healthy meals. Hey, been there, done that! But there's a way around that problem. It's those fabulous one-dish wonders! They're true time-savers. Let me tell you how and why that's so.

First, the how: You can prepare those one-dish wonders on one of the days you do have some extra time. It can be a fresh vegetable soup, chock-full of your favorite vegetables. You can cook that soup in a chicken, beef or vegetable stock for added flavor. You can toss in some chunks of meat, like chicken or beef to make it even more of a complete one-dish meal. You serve some of the soup for dinner the day you make it but here's the secret. Make enough so that you can freeze it in family or individual-sized servings. That way, all you have to do when you want a quick, healthy meal is pull one of those containers out of the freezer, thaw, heat, serve and enjoy.

You can do the same thing with a meat or vegetable-based casserole or rice dish. Thumb through your cookbooks and select some recipes that can be used as a one-dish wonder. Look at various recipes, put your thinking caps on and add your own little changes to make that dish extra-special with your own little personal signature. (I love to experiment in the kitchen and come up with new twists on classic dishes.) By the way, if you're a member of my Clubhouse, you'll have access to my huge library of recipes, many of which can become one-dish wonders.

Now, do I even need to tell you WHY those one-dish creations are such a good idea? It's because you devote all of the preparation time on the front end. Then, once you've finished cooking and freeze some for later, talk about a time-saver! You'll be amazed at how much time you save thinking what-to-have-for-dinner? You can even take some to work and enjoy them for lunch. Then it becomes a time saver and a money-saver! Hey, is there any uh, wonder, I call them one-dish wonders?

So, the next time you have some extra time in one of your extra busy days, get into that kitchen and get to work. One-dish wonders are time-savers, money-savers and, oh yeah, they'll work wonders with your weight-loss plans, too!

Love,


RICHARD

current weight: 118.0

239 208.75 178.5 148.25

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4/9/13 2:44 P

BLOCK THAT FAT!

Tuesday, 09 April 2013


Oh, if only it were that easy, huh? Still, every single year, (it seems), another company comes out with some dubious claim for a new pill or supplement that's going to do...the miraculous. Our amazing new supplement actually blocks the absorption of fat contained in your foods! "What?!" (That guy or gal watching at home is thinking.) "That I've got to try. It sounds like to solution to my finally losing this weight." Uh, excuse me for interrupting...but the "solution" they're thinking that new pill may be? Well, it's filled with pollution!

It's a lesson I've been teaching for years. There is no miracle pill out there that's going to "block" your body's absorption of fats or carbohydrates, for that matter! The latest such supplement to jump on the weight-loss bandwagon is a pill made from the hoodia plant, which grows in South Africa. (Have you heard of it?) It's used as an appetite suppressant and has caught fire with a lot of people, hoping it will end their ongoing battle with the scale.

But here's the thing, according to the National Institutes of Health, there is no scientific proof to back up the company's claim. And, on top of that, not enough research has been done on hoodia to determine any side-effects it may have on your health. Now, I ask you, is it worth the risk?

Time and time again, for the past four decades, I've been telling you the tried and true way to lose weight. Consume fewer calories and exercise more. I want you to reread that sentence because it's simple and oh-so-true!


That formula worked for me over 40 years ago and all these years later, the good news is that it's still working for me! Your weight-loss solution is not in a bottle of pills that comes with some outlandish claim about how it's going to "block the fat" and help you lose weight! Puh-lease!

Hey, you want a real fat-blocker? Then how's about putting down that fork, clearing your kitchen of the high-calorie, high-sugar and oh yeah, high-FAT foods you shouldn't be eating in the first place. Say NO to those foods and then you're gonna start really blocking some fat, baby!

And one more thing, don't just block the fat, BURN IT! How? Come on, you know how! Get that body of yours moving with some daily workouts and, you'll see, the fat-blocker-burner you need is already in your hands. And all it "costs" is you staying committed to your weight-loss program by eating right and working out everyday! Okay, team, are ya' ready? Let's play ball! Get out there and...

BLOCK THAT FAT!

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

SparkPoints: (250,530)
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4/8/13 1:55 P

HAPPY BIRTHDAY!

Monday, 08 April 2013

No, not for me! My birthday isn't until July 12th. (Mark your calendars though! LOL.) Hmmm, but I'm willing to bet that out of all the people reading today's message, it's bound to be one of your birthdays and, of course, I wish you a very Happy Birthday! (Smo-o-o-o-o-ch!) But let me tell you where I'm really headed with this.

See, this morning as I got out of bed and began my daily routine of working out, getting pretty for the day and having a healthy breakfast, I was thankful. It really hit me, what a blessing it is to get out of bed, feeling good about myself both physically and mentally. This morning and, in fact, every morning is a new day presenting new challenges and new opportunities. See, everyday is...my BIRTHDAY! And oh yeah, that definitely goes for you, too!

I'll bet you've all heard the old saying, today is the first day of the rest of your life. And, okay, while that is very true, I'd rather say today is the first day of your life...period! I'd end right there because, truth is, if you think that way, it means everyday is your "birthday." It's as if everyday, you're born again!

I hope you're not one of those people who spends too much of their time thinking about how things could have been in your life, if you'd only done this or tried that. Forget those thoughts! Instead, every morning you wake up and begin a new day, you should be thankful for the opportunity to start anew, to start fresh.

Don't worry about the mistakes you made yesterday! You can't do anything to change them, can you? Can you? (I want you to think before you answer because that really is kind of a trick question.) Because, see, you can "correct" yesterday's mistakes by vowing not to repeat those mistakes today or any day. Every morning, you get out of bed and you're blessed with a new day, that's right, you're born again. It's your "birthday," all over again!

After thanking God for blessing you with another day, you should show your thanks by doing the right things for your good health. Forget your giving in to that Snicker's bar at lunch yesterday. Or, skipped your workout yesterday? Promise yourself that you won't skip it today or any other day, for that matter. It's a new day, promise to stay focused on your goals and keep your attitude strong and positive. Be more determined than ever this morning and keep that spirit with you all day, everyday!

I love birthdays, don't you? But now that I think about it, we don't have to wait a whole year for another birthday to come around. I'll remind you, everyday you wake up and get out of bed to begin your brand new day, that's right, it's your BIRTHDAY! Celebrate it by working hard taking good care of yourself and continuing to fight, reaching for all of your goals! Hey, it'll be like giving yourself a birthday present, 365 days a year!

Love,


RICHARD

current weight: 118.0

239 208.75 178.5 148.25

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4/7/13 3:11 A

I SEE POUNDS!

Sunday, 07 April 2013

And look, there they are! I was at the airport a few days ago and as I walked to my flight, I passed the terminal's food court. America's fast food favorites were all there from McDonald's to Blimpie's and there was hardly a seat in sight. It was around lunch time and people were loading up on food before boarding their flights. Oh, I saw everything from cheeseburgers to Philly cheesesteak sandwiches being gobbled up. And that's not even counting the people walking past me with a Ben & Jerry's chocolate-fudge ice cream cone in their hands! But it wasn't just food I saw. Well, I did see food but, what I also saw were...pounds!

Did you ever think of food like that? I do! Because, if you think about it, all the foods we eat everyday, from breakfast to dinner to the snacks in between consist of calories. And, if you consume those calories with no thought, except for the pleasure you're getting as you consume the food, all you're doing is inviting more pounds to be added onto your body.

I wonder how many people stop to think, while they're in line at Jack-In-The-Box or Burger King, "how many calories are in that giant Angus-beef burger I'm about to order?" How many of them consider the number of calories in a serving of French fries? By the way, that serving becomes two servings if you're talked into super-sizing your fries when you order. Hey, it doesn't take long for those numbers, those number of calories you're eating to add up!

In fact, a burger, fries and regular-size soda at just about any fast food chain can easily exceed 1,000 calories! And, for a lot of people, they end up consuming more than that on the average visit to one of America's thousands of fast food chains.

But, it's not just the fast food places I should be talking about. What about the foods you keep in your kitchen? How many of those foods qualify as good for you, compared to how many are processed foods that will end up doing your body more harm than good?

Remember, everybody, our goals are the same. We either want to lose weight or maintain a weight loss. The foods we eat can do one of two things. Eating the right foods, in the right amounts, combined with a dedicated exercise program can help you lose weight. So, how many calories are you consuming each day and, every bit as important, how many of those calories are you burning off by keeping a regular exercise schedule?

Stop and ask yourself that question the next time you're at the supermarket, out to dinner, eating at home or being tempted when you walk past a food court in an airport or at the mall. Those foods you're tempted by, oh...they look so good, don't they? But you might be wise to do like I do. I don't just see food when I'm walking past those restaurants or find myself in a situation where lots of food is present. That's right, I don't just see food. I see pounds!

Like I said, our goals are the same. We either want to lose weight or maintain a weight-loss. I'll remind you, eating the right foods, in the right amounts, combined with that exercise can help us lose weight. But eating too much food and not getting enough exercise? Hey, you know what happens in the end. You'll end up seeing more pounds...on your end!

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

SparkPoints: (250,530)
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Posts: 16,086
4/6/13 3:35 A

A GRAPE IN THE SUN...

Saturday, 06 April 2013

Turns into a raisin! Hey, I'll bet any grade school kid could tell you that! But for now, let's talk about those beautiful grapes. They're cute, they're sweet, they're good for you, low in calories and they're the perfect little snack food for those of us working to lose weight. But did you know that when grapes are left in the sun to become raisins, those little jewels, with their wrinkles and all, are just as good for you? In fact, raislns are sometimes called "Nature's Candy." I like that!

When grapes are dried and turned into raisins, their natural fruit sugar, fructose, becomes very concentrated which increases their sweetness. That's where the nature's candy line comes from. But this "candy" is a much healthier snack than those jelly beans a lot of Americans probably overdosed on last week. (Hey, I hope you weren't one of them! LOL.) But here's the thing...

Raisins are brimming with lots of important nutrients. (Take that, regular candy!) Let me tell you about some of them. There's plenty of iron, calcium, protein and vitamin C packed away in those petite little raisins. Besides that, the fruit sugar in raisins is more digestible than cane sugar or the nasty-old high fructose corn syrup found in so many of the processed foods lining our supermarket shelves. Want to hear some more good news about raisins? Well, don't go away because I've got some more!

You can also boost your iron intake by snacking on raisins. Iron helps transport oxygen to every cell in your body, which keeps you energized and even helps with your concentration. (Hey, you need that concentration to keep you focused on your weight-loss, good health goals, ya' know!)

Raisins are also an excellent source of fiber. Plus, they contain an acid that works with the fiber to help improve your digestive health and regularity. And we all know how important it is to stay...regular, right?

Ever heard of boron? It's a mineral that doesn't get a lot of attention but, you know what? It should! Boron is vital for the absorption of other minerals like calcium, magnesium and phosphorus, all of which contribute to good bone health and helps stave off osteoporosis in women as they get older. And, oh yeah, raisins are loaded with boron!

So be sure to include those adorable little raisins in your food plan. On my FoodMover, a serving of raisins is two tablespoons. Add a serving to your hot oatmeal or cold whole-wheat breakfast cereal. Toss a few into your chicken salad. Or, of course, just have a few plain raisins, nature's candy, for a snack instead of those sugary-sweet candies loaded with corn syrup.

Ahhh, raisins! They're so good for you. And now I'd like to make a little suggestion. On one of these beautiful spring afternoons, sit outside on the patio and snack on a few of those delightful raisins...in the sun!

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

SparkPoints: (250,530)
Fitness Minutes: (243,140)
Posts: 16,086
4/5/13 11:40 A

TICK...TICK...TICK...TICK...

Friday, 05 April 2013

Can you hear the clock ticking? Well, I've gotta tell you, it never stops. That's because time always marches on. And, speaking of time, how much time have you spent telling yourself that one day, one day you were going to lose this weight, once and for all? In the meantime, one day turns into two days, into three weeks, four months, five years?! Tick, tick, tick...

And as time keeps marching, and you keep doing nothing about your weight, the numbers on your scale keep marching, too...UP!

Do you have weight-related high blood pressure? Well, losing weight can dramatically reduce your blood pressure, especially if you lose a lot of weight. But, as you continue putting off losing weight, allowing yourself to gain even more, that high blood pressure is doing more damage to your arteries, your heart, even your kidneys. Tick, tick tick...

And, speaking of your heart, overweight people are much more likely to have high cholesterol and heart disease. (I'm sure you already knew that.) But did you know this? Losing just 10% of your body weight decreases your risk of developing heart disease. Now, just think of how much good you'll do for your heart by losing all of the weight you need to lose. And you still haven't started working to lose those extra pounds? Oh, that's right, you will...one day. Tick, tick, tick...

Are you diabetic or pre-diabetic? Did you know that 85% of people with Type 2 diabetes are overweight and, more often, obese? Type 2 diabetes is one of the leading causes of death in the United States. But those people who're obese and stay that way are not only increasing their chances of becoming diabetic but subtracting years from their lives. Still putting off losing that weight? Tick, tick, tick...

You've been obese for years? Then tell me, is it as easy to walk and move around as it was for you, say, 10-15 years ago? Well, allowing those extra pounds to stay on your body is going to make walking even harder as you get older. Not to mention the aches and pains in your joints. Those extra pounds are putting added stress on your body's joints and that's where the pains are coming from. Don't lose the weight and those aches and pains are only going to get worse.


Tick, tick, tick...the clock is running and you're letting time run out to turn things around for your health and for your life. Stop putting off losing the weight you need to lose. Because the longer you wait, the longer that clock ticks, the more damage you're doing to your health. It's time for you to tackle losing this weight because you've put it off long enough.

That "one day" you've been waiting for? It's here!

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

SparkPoints: (250,530)
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4/4/13 12:26 P

R-E-E-E-SIST!

Thursday, 04 April 2013


That's right, resist it. You walk away from that chocolate eclair...right now! And, okay, while that may be good advice, it's not the kind of resistance I want to discuss with you today. Yesterday, we talked about aerobic workouts. I told you to get in those aerobic workouts every other day. And, on the other day? Okay, now let's talk about your resistance workouts.

Like I told you yesterday, aerobic workouts are also called cardio exercise. They involve constant states of motion. Resistance exercise has two other names. We also called it strength-training or toning. And just like the name implies, its goal is to make your muscles and you...stronger!

Resistance training works by causing the body's muscles to contract against a resisting force. (Are you starting to get it?) Let me break it down for you. For instance, when we do our arm curls at Slimmons using our dumbbells, we're working the muscles in our biceps with those up and down motions. Our muscles resist with each movement and over time, it makes your biceps stronger.

You don't really need a piece of equipment to do your resistance training, though. Get on the floor and give me ten! (Okay, not now but later, okay? LOL.) I'm talking about push-ups, of course. That up-and-down motion while doing push-ups is working on your biceps, triceps, forearms and even your tummy! Boy, no wonder they hurt so good!

Now let me tell you some of the benefits of resistance-training. It builds muscle strength while toning and shaping them at the same time. It slows down the loss of muscle as we age. Resistance-training also helps build your bones and slows the advance of bone-damaging osteoporosis in women. (Remember that, ladies.) And, just like aerobic training, resistance-training has also been shown to lower your blood pressure. And I've saved this for last because I know you're gonna love it. Resistance-training can actually help raise your body's metabolism so you burn more calories. Now, who can't get excited about that!

Yes! My aerobic and resistance workouts, I can't, uh, resist doing them! I want you to do like me and be sure to mix 'em up by alternating your aerobic and resistance workouts each day. The two of them combined will help you burn those calories, firm and tone that body of yours, all while helping you lose weight!

Wait, that still leaves one more day, doesn't it? Okay, on the 7th day, invest in a good, long walk to meditate and, (oh yes), show off that new body you're building, day-by-day!

Love,

RICHARD

current weight: 118.0

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4/3/13 12:34 P

WHAT MAKES IT AEROBIC?

Wednesday, 03 April 2013

Wait, wait, wait, I was doing my cool down. I just finished an hour-long aerobic workout and the cool down is like a little reward to my body for working out so hard. Ahhhh, now I'm ready to talk. And today, I want to talk to you about the word AEROBIC!

I've been your little aerobics bunny for over forty years. And when it comes to making you hop to it and get that body of yours moving, nothing makes me or you feel better than getting those workouts in. But have you ever stopped to think what the word aerobic means? Sometime I may use the word cardio-workout to describe that hour of aerobics but, whichever term I use, I'm really talking about the same thing. Let me explain.

During aerobic exercises, which include swimming, jogging, cycling and of course my personal favorite, aerobic dancing, the muscles in your body need a continuous supply of oxygen to burn the energy, (calories), stored in its cells. (We talked about that last week.) Aerobic activity forces your body to improve its ability to use oxygen which, in turn, benefits your lungs and your heart. So why am I telling you all this? Simple.

I want you to be aware of just how beneficial those aerobic/cardio workouts are to your body. By its very nature, aerobic workouts improve heart and lung function, helping you breath better and giving you a stronger heart! Aerobics help your body use oxygen better and that's why you end up burning more calories when you workout.

Not only that, daily aerobic workouts help lower your blood pressure and heart rate. But there's more. Aerobics can also lower bad cholesterol and make your body more resistant to diseases like diabetes and even some types of cancer. And of course, consistent daily workouts can reduce body fat and help you lose weight. Boy, do I really need to give you any more reasons to get that body of yours moving with an hour of aerobics every other day?

And oh, yeah...why did I say every other day? Well, its because your aerobic workouts should be alternated with resistance exercise, that is your toning workouts and we'll talk more about them tomorrow. In the meantime, whew! I've done my aerobics workout this morning. Have you done yours?

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

SparkPoints: (250,530)
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Posts: 16,086
4/2/13 1:16 P

PRIDE GOETH BEFORE A FALL

Tuesday, 02 April 2013


That old saying has been around for over a thousand years and even has some Biblical roots. Its implication is that if we get too proud, too haughty, too overconfident, then surely, we're setting ourselves up for a fall. In fact, too much pride is even thought of as sinful. (Well, let's not get carried away.)

The way I see it? I think having a little pride is actually good for us! Think about it. If you didn't have any pride in yourself, you'd make no effort when you got up in the morning to make yourself look good, would you? Why style your hair? Why bother trying to pick out a nice outfit? Heck, why even brush your teeth this morning? Oh, come on, you couldn't imagine not doing any of those things, could you? And the reason why? Well, it's because you care about your body, you care about your looks and, to put it simply...you care about yourself!

And, okay, that's where the pride comes in. In order to do the right things to take good care of your body, first of all, you do have to care about yourself. Call it pride, if you want. (Hey, that's okay with me!) But you see, in order to do the right things for your looks and for your health, you're actually going to need a little pride in yourself, to look and feel your best.

Pride...a bad thing? I don't think so. Pride becomes bad only when overconfidence gets in the way. When you begin thinking you're better than someone else, that's one of the dangers of having too much pride. In fact, think about how it feels when someone cops that I'm better than you attitude when they're around. (Annoying, isn't it?)

If you're up for a new job or a new position at work, pride and overconfidence can get in your way then, too. "Oh, I'm a shoe-in for that job. No one else even has a chance!" That kind of overconfidence, too much pride in your own abilities could very well snatch that new job away because you didn't prepare for it! That's where the title of this message comes in.

And what about your weight? Are you proud of what you weigh? Well, if you're 40, 50, 100 pounds or more overweight, I'd think you probably don't have a lot of pride in how you look. But...know what you need to get started toward losing that weight? You guessed it...you need some pride working for you!

I want you to remember that God gives each of us only one body. You can't take yours to Macy's and exchange it for a new one. But you can "exchange" it. How? Easy. By doing the right things to take charge of your weight. You've got to have enough pride in yourself to kick those bad eating habits out of your life...for good! You've got to have enough pride in your body to make exercise a part of your daily routine. And once you get started, don't let that pride turn into overconfidence because, like I said, that's where the danger comes in.

In the place of too much pride, I've got another idea. Don't be overconfident but do believe in yourself and in what you can do. Care about yourself and that incredible body God has blessed you with. Take pride in all the wonders your body can perform. Use that pride to encourage yourself to stay focused and to be confident enough...to keep on doing the right things it'll take to reach your goal.

Got it? Do those things and the only "fall" you'll see from having a little pride in yourself is seeing those numbers falling...on your scales!

Love,

RICHARD

current weight: 118.0

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4/1/13 9:03 A

NOBODY'S FOOL

Monday, 01 April 2013


(Gasp), have you heard? America has finally gotten the message about the importance of eating the right foods, getting in their daily workouts and losing weight! All across the country, kitchens have been cleared of the salty snacks, bags of cookies, chips, sugary soft-drinks and all of those artery-clogging snacks and processed foods!

Children, following their parents' lead, have been shutting off the hand-held games, the computers, the Ipads and discovering the job of actually getting outside the house for some real physical play time!

The fast food restaurants have all changed their menus! They've removed the giant deep-fryers and replaced them with big refrigerators to store plenty of fresh produce because they're serving a lot more salads now. Hamburgers, loaded with cheese at McDonalds and Burger King? A thing of the past! They're now serving grilled chicken and turkey burgers on the menu! Who would have ever thought, huh?

Uh, hold on a minute...what's that I'm hearing? Sounds kinda like laughing. Wait...is that you? Oh, so you don't believe me, do you? And of course you don't! Oh, alright, ARPIL FOOL'S! And, truth is, I couldn't have played that little joke much longer because I was running out of stories to make up. But oh, if only they were all true!

Yep, it's the first day of April, everybody and I want to welcome you to this brand new month. But, you know what? All joking aside, that little picture of an America that's eating better, of an America that has made exercise a daily part of its life, can become a reality! No, it's not going to happen overnight. We're not going to wake up some morning to discover that we're a much healthier country.

In fact, seems like everyday, there's another news story about how people in our country are becoming more and more obese. It saddens me to know that 50%, that's right half of this country's public schools don't have physical education programs for its students. And, here's another scary story I heard on the news just a few days ago. Sodium levels are much higher than they used to be in the baby foods parents are buying for their infant children! When is this going to end?

Well, it ends with each of us beginning by taking better care of our own bodies and our health. It begins with passing those new healthier eating and exercise habits along to our children. It begins with taking charge of our health by taking care of these incredible bodies of ours. And, the day we start doing those things is the day the news that America is getting healthier will not have to be "a joke!"

Are you doing your part? Are you working hard to lose the weight you need to lose and improve your own health? Because, I've got news for you, the day you start doing those things, you'll be...nobody's fool!

HAPPY FIRST DAY OF APRIL, everybody! Hope you work hard everyday this month moving toward your own weight-loss and good health goals!

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

SparkPoints: (250,530)
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Posts: 16,086
3/31/13 9:09 A

EASTER FEASTER(?)

Sunday, 31 March 2013



Well, would that be you? In the past, have you used Easter as an excuse to feast...again? My, my my, it's the great American excuse for overeating. But it's Christmas, it's Thanksgiving, it's the 4th of July, it's Valentines's Day, it's...then we go on to say, the holiday only comes once a year! Uh, are you getting the picture?

IIf you add up all of the big holidays, then the birthdays, then the family reunions, then the picnics, then...you see? I'd say, holiday or not, we can always come up with a reason to eat more than we should. At that rate, everyday can qualify as some kind of "holiday." Hey, I was once in the same boat!

Finding a reason to eat more at Easter was no problem at our home when I was growing up back in New Orleans. My father would bake a big old juicy ham, prepare a couple of his fabulous casseroles and, "Hey, Dad! Need me to bring out the hot cross buns?!" Then I'd join the rest of my family at the dinner table and begin my Easter feasting!

On top of that, the whole time I was eating dinner, I'd be thinking about the incredible Easter baskets my parents had put together for me and my brother, Lenny. Those Cadbury Creme eggs, the marshmallow peeps, (I always loved them), the jelly beans! Oh, I'd have just one more big slice of ham and finish off dinner with some bread pudding. Then it was back to my room to tackle the rest of that chocolate Easter bunny. (His ears were already missing! LOL.)

Look, everybody, please don't overindulge on the Easter goodies today. Hands off your children's Easter baskets and, instead, concentrate on the true meaning of this holiday. Easter is all about Jesus' resurrection and I want you to remember, you're working on a resurrection, of sorts for yourself!

For years, the true you has been buried beneath those extra pounds. You've been literally persecuted because of your weight. At times, you may have been put down or even ridiculed, all because of what you weigh. But, today, you should concentrate on tossing those bad memories and experiences to the side. You're working on being, well...born again! Please don't let those chocolate bunnies or jelly beans get in your way!

Be thankful today that you have this chance to resurrect your own life. I can't think of a better lesson for you on this Easter Sunday. Don't be an Easter Feaster today, okay? I don't want to hear a peep out of you and, by the way, I don't want to hear about you eating a bunch of those Marshmallow Peeps, either!

HAPPY, HEALTHY, EASTER, EVERYBODY!

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

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3/30/13 1:35 P

GIY

Saturday, 30 March 2013

I've done it many times in the past and I just love it. Have you? And, what am I talking about? Well, I'm talking about the produce you put on yours or your family's table. Did you ever GIY, that is...GROW IT YOURSELF?

It's one of the most rewarding hobbies I know of, gardening. But I'm not talking about the calla lillies, orchids and roses I grow around by house. I'm talking about growing some tomatoes, some fresh corn, even some carrots! I've grown all of those veggies myself, right along the side of my house. And, I'm telling you, they were all better than the produce I ever bought in any supermarket.

Do you have a green thumb? Well, if you've never tried your hand at growing your own fresh produce, maybe this is the year to try. I mean, let's face it, buying fresh produce from your local supermarket or even from a farmer's market can get expensive. Although, I must admit, I love a good farmer's market. They have a fabulous one set up on summer Sundays, right in front of Slimmons. My students and I love it!

But, if you have the time and space to start a garden, you can have fun growing your own produce and save some money at the same time! All you have to do is invest in a few packs of seeds of the veggies you want to grow. Or, those big-box do-it-yourself stores like Lowe's and Home Depot often sell little seedling vegetables, already started and ready for you to plant.

When you GIY, you don't have to worry about pesticides so much, either. Even if you do have trouble with pests invading your tomato plants, talk to a local garden supply store about natural alternatives to pest control rather than using chemicals.

And oh yeah, by growing your own fruits and veggies, you're getting full benefit of the vitamins and minerals your home-grown produce has to offer. Can you imagine, going out to the garden to pluck a tomato or two for that salad you're making? I've done it before and boy, is it ever fun and gives a whole new meaning to the word...FRESH!

Okay, all of you future farmers of America out there. Find a little plot of land or a big gardening pot you can start your plants in. It's spring time and what better time of year to discover the power of your own green thumb than when you start having a little fun and...GIY!

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

SparkPoints: (250,530)
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Posts: 16,086
3/29/13 12:14 P

GOING THE EXTRA MILE

Friday, 29 March 2013

It'll probably come as no surprise to you that Americans are becoming more sedentary than ever. And I'm not just talking about us adults, either. America's children are following in their parent's footsteps when it comes to how much time they spend...sitting! But hey, looks like it's those STEPS, period, all of us should be taking more of these days! How much we walk and move these bodies of ours has a direct relationship to the condition of our health.

Consider this: People who live in the state of Colorado, where obesity rates are low, (compared to the rest of the country), take an average 6,500 steps a day. (That's according to a study done at the University of Colorado.) On the other hand, people who live in Tennessee and Arkansas take an average of only 4,500 steps per day. And, in those two states, obesity rates run higher than in most parts of the country. Are how many steps a person takes each day, how much they move their bodies, related to how much they weigh? Hey, I don't think that point is even worth arguring, sure it is!

Americans take, on average, 5,117 steps a day. That's according to a study published in the medical journal, Medicine & Science in Sports Medicine. (I wonder how they come up with that number?!) Now that may sound like a lot of steps until you consider this: The American Heart Association suggests we take about 10,000 steps each day. Whoa! That means we Americans are taking only about half the number of steps we should be taking each day for our good health! Hey, we need to get those numbers up!

Now, I want you to keep in mind, it takes 2,000 steps to equal walking about one mile. The problem is, we're spending too much time sitting watching television, talking on the phone, at the computer or texting friends on our cell phones. Looks like we need to spend more time walking with our friends, rather than texting them!

Every activity we do burns calories. When we're sitting, watching TV and yes, even when we're sleeping, our bodies are still burning calories. It's just the number of calories we could be burning that I'm concerned about. Think about these calorie-burning activities and the numbers associated with them.

Mowing the average-sized yard burns 200 calories. Taking your dog for a 20 minute walk, (at a brisk pace), burns 100 calories. Taking the stairs, instead of the elevator, can burn an extra 50 calories a day, (10 flights of stairs). And doing one of my workout DVDs, depending on your present weight and the intensity of your workout, can burn over 400 calories an hour, or more. And good-old walking? You're knocking off about 300 calories an hour, again, depending on your weight and the pace of your walking.

So go on, get up and get out of your houses, America. Get those bodies of yours moving! Walk that extra mile, or two! You'll have a stronger heart, a shapelier body, lose some weight and end up with a healthier YOU!

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

SparkPoints: (250,530)
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Posts: 16,086
3/28/13 8:41 A

LTO!

Thursday, 28 March 2013

They're out to getcha! I'm talking about those fast food restaurants and burger joints that offer up ultra-fattening menu items year-round. But, adding insult to your waistline, they've come up with a sneaky little gimmick to lure you in. In fast-food industry talk, they even have a name for it...the LTO. That acronym stands for Limited Time Offer.

Oh, you've heard of them! In fact, the fast food chains have their own calendar of LTOs designed to tempt your taste buds during particular times of the year. Let me give you a few examples.

Fish for Lent. Popeye's, that famous Louisiana-style fried chicken chain offers a butterfly shrimp dish for those Catholics giving up meat for the Lent season. Also during Lent, Wendy's brought back its cod filet sandwich. Hey, nothing like giving up meat for Lent and diving into a fried fish sandwich, huh? (Better count the calories!)

To welcome baseball season, Sonic, the chain that still uses servers who take your order at your car window, (oh, the convenience), offers up the Hey Batter Blast. It's a mixed cookie and brownie-batter-shake confection finished off with ice cream! (Betcha they can't make a low-fat version of that one!)

Then there's that perennial favorite from fast-food giant, McDonald's, their famous McRib sandwich. Have you ever had one? I always wonder what they put into it and what they do to the shape to make it look like a "real" barbecue rib. They even add their own little "grill-marks" to make it look as if it were actually cooked on a grill. (Oh, that's clever!) But here's something you may not know. I read where the McRib is actually a "reconstructed pork" sandwich. Huh? What the heck does that mean?! And, oh yeah, it also contains about 70 ingredients. Oh, my! Uh, all natural ingredients, right? (I'm betting not!)

Look, everybody, like I told you at the beginning of this message, they're out to hook you with those LTOs. Their goal is to keep you coming back to their stores, even after the offer is gone. Do yourselves a favor and don't rush out to get yourself one of those LTOs. Because, even though they're available, for a Limited Time Only, I want you to think about how much time you'll be seeing them still there...on your scales and on your bodies, long after the "limited time" has past!

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

SparkPoints: (250,530)
Fitness Minutes: (243,140)
Posts: 16,086
3/27/13 1:05 P

COMPARISON SHOPPING

Wednesday, 27 March 2013

Lots of people do it in an effort to save money, they comparison shop. I think that's a good thing and a wise way to save money. For instance, I know lots of people go through their local newspaper's sales pages thoroughly, to see who has the best prices on everything from groceries to clothing. And I can't think of anybody who goes to only one dealership when they're shopping for a new car. We like to compare prices and we're always looking for the best deal, right? But, you know what? While that may be fine for groceries, clothing and automobiles, a lot of people "comparison shop" when they look at other people's bodies. Are you guilty of that?

See, when you constantly compare your body to those of others you wished yours looked like, is that such a great way to "comparison shop?" Oh, if only I had a svelte waistline, like hers. Why can't my body look like his? Oh, just look at her, I know all of the guys are watching her! But they never look at me, except to think how fat and out-of-shape I am! Now. come on...where's the good in thinking like that?

When you constantly compare your body to others you think "look better" than you, all you end up doing is making yourself feel bad, dampening your own motivation and, quite possibly, you may end up getting discouraged about your efforts to lose weight, get in better shape and be healthier.

Okay, it's fine to notice others and how good they look. But just don't dwell on those you consider to be..."the beautiful people." Hey, I've got news for you...you're beautiful, too! You're just a work in progress, on your way to becoming even more beautiful!

In fact, I think it would be helpful to notice those people who look more like you now and who, like you, may also be working to improve their bodies and their health. Doing that will help you see that you are not alone. As a matter of fact, even those people you think look good probably wish there were things about themselves they could change, too. But, in the meantime, focus on yourself and what you can do to improve your look, your health and your life!

One more thing, when you do spot someone whose body you wish yours looked more like? Ask yourself this empowering question: what are those people doing to make themselves look so good? Well, chances are, they're eating the right foods. They're working out regularly. They're staying in charge of their weight and they feel good about themselves. Ahem! Those are the very same things I've been telling you to do for decades. And, if you're not doing them, is there any wonder you wish your body looked like someone else's?

Stop the comparison shopping! Your body is your most valuable asset. And that person's body you're looking at with envious eyes is no better than yours, really. Don't waste your time wishing your body were as good-looking as the next person's. Instead, concentrate on what you can do and should be doing to get your body and your attitude in the best shape possible. Can we make a deal on that?

Because, if we do make that deal and you keep it, I can guarantee, it won't be long before someone will be looking at you, thinking, "Gee, I wish I looked as good as her!"

You can do it! And when you have that new body of yours, oh what a feeling you'll have. Believe me, the feeling is so good...nothing can compare!

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

SparkPoints: (250,530)
Fitness Minutes: (243,140)
Posts: 16,086
3/26/13 12:03 P

FAT-CHAT

Tuesday, 26 March 2013

Words, repeated to others or to yourself about yourself often enough, can have the sometimes annoying little tendency of taking on the appearance of reality! For instance...

Are you one of those people who asks questions like, "does this top make me look fat?" Or if you've ever complained to a friend that you're "feeling especially 'chunky' today," do you know what you're doing uttering words like that? Well, you're talking yourself into being overweight or obese or, more importantly...staying overweight or obese! Boy, talk about your own words being self-defeating, especially if losing weight is your goal!

Recently, a questionnaire was given to a group of college students, the purpose being, to assess personal satisfaction with their own bodies. The questionnaire zeroed in on how often they engage in the kind of talk I just mentioned. Are they always asking someone if they look fat? Do they often criticize what they look like in this or that outfit? Do they swear to never be seen at the beach in a bathing suit or swim trunks? Well, here's what that study discovered.

People who ask those kinds of questions of others or who often talk to themselves like that are engaging in what is best described as fat-talk! (I prefer to call it fat-chat!) But, (call it whatever you want), it's no good for your attitude and certainly not good for your weight-loss efforts!

In fact, the study also found those students who think and talk that way are much more likely to end up feeling depressed much of the time, along with having a very negative body image. Hmmm, looks to me like there's nothing positive in any of that!

Hey, how's about turning those fat-chats you have with your friends or with yourself into much more positive motivators? That's right, you can still talk about being "fat" but, the difference is that you're going to turn all of those little put-downs into big pick-me-ups! Here're a few examples of more positive ways to address your weight.

I used to look so good in these jeans but now I can barely get into them. I'm finally going to do something about what I weigh and I am going to fit into these jeans again!

When I exercised regularly, I kept my weight down and felt so much better about myself. I want that feeling back. I'm starting up my exercise program again...today!

I promised myself last year that I was going to lose 30 pounds but look at me. Now I need to lose 45 pounds! No more putting this off, I'm going to lose those 45 pounds and, this time, I'm gonna keep 'em off!

Now, see? That's still "fat-chat." Only difference is, you're no longer stressing the negative. Now you're sticking to the positive as in what you are going to do to lose this weight, once and for all. I'm telling you, fat-chat is okay. Just don't have those new chats with a friend or loved one, though. Have those positive "fat-chats" with yourself. As you keep it up and keep working hard reaching for your weight-loss goal, soon, you'll be able to cut the chat...about your being fat!

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

SparkPoints: (250,530)
Fitness Minutes: (243,140)
Posts: 16,086
3/25/13 12:19 P

MATERNITY WARD

Monday, 25 March 2013

It was like that old saying, deja vu...all over again! There I was, a couple of weeks ago, headed down Sunset Boulevard to do another TV show appearance. But this one was very special for me. See, I was headed to the Sunset-Gower Studios for my upcoming guest appearance on General Hospital! Oh, I was so excited! My mind was filled with happy memories of when I first appeared on, what is now, one of TV's longest running soap operas. I first appeared on the show over 30 years ago!

Those of you who've been big fans of GH for years may remember my being on the show. I played myself, Richard Simmons and I was Port Charles resident fitness expert. I taught my fitness classes on the show in a disco run by Luke, one of the main characters on the show.

I'd only recently opened my exercise studio, Slimmons, in Beverly Hills. It was called Richard Simmons' Anatomy Asylum back then and I had lots of celebrities join us for class. Word about my classes got around and once, on a flight back to Los Angeles from Las Vegas, the vice-president of daytime programming at ABC-TV, Jackie Smith was on the flight with me. She recognized me as the guy who did all of the "jumping around" on TV. Yep, Jackie...that's me. (LOL!)

Well, wouldn't you know, Ms. Smith asked if I'd be willing to play myself on General Hospital! Was she kidding? Of course I would...what fun!

In those days, much of General Hospital's storyline centered around the love lives of Luke and Laura. Anybody remember the episode where they got married? It was the highest rated episode of all time for a daytime-TV soap opera. But there's more to the General Hospital story and my life.

See, my appearances on GH led to something else. After playing myself for a while on the soap, I was offered a deal to do my own TV show and...The Richard Simmons Show began! How perfect! General Hospital turned out to be the "maternity ward" for my own TV show and the Richard Simmons you all know today was born! Oh, my! Now I'm getting all misty-eyed! (Anyone surprised? LOL.)

General Hospital is celebrating its 50th anniversary this year and I'm not just excited to be back on the show, I'm honored. Genie Francis, who played Laura on GH is just as sweet and beautiful as ever. In fact, many of the same characters and staff are still there and my return to the show was like attending a family reunion.

Don't miss my first appearance on GH this week. If you're working May 27th, set your DVR's! Like I said, the Richard Simmons you know today was kinda born on General Hospital and it was a special treat getting to go back and visit the maternity ward, where it all began for me! Please join me, won't you? I want all of my friends there!

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

SparkPoints: (250,530)
Fitness Minutes: (243,140)
Posts: 16,086
3/24/13 10:19 A

FORK IN THE ROAD!

Sunday, 24 March 2013

here you are, thinking you'd followed directions perfectly. But now that you're halfway to where you need to go, whoever gave you those directions forgot to tell you about the fork in the road. Oh, my! What to do now? Do you make that right turn or the left turn? Decisions, decisions! Hmmm, now let's think about this, shall we?

If you make the left turn, you'll end up driving past that locally-owned burger place that was always a favorite of yours, before you started working to lose weight. You could never resist them and now, you're faced with a bit of a dilemma. Do you make that left, stop at the burger place and end up ordering the double cheeseburger? (It was always your favorite.) And oh, their French fries are legendary. None of those frozen fries that come out of some big plastic bag for them, oh no! They were famous for slicing their own fresh Idaho Russet potatoes and you could never get enough of them! Better not make that left turn, huh?

But then, if you make that right turn, it'll take you right past the old bakery shop where the owners even knew you by name. "Oh, hi Charlotte! Haven't seen you in a while, welcome back! Will you be having the usual? We've got those chocolate-covered donuts you always loved and we just put out some fresh ones. How many would you like!" Oh, dear! That left turn is not such a good decision, either....is it? So now, what to do...what to do? Hey, I've got an idea!

Don't turn left. Don't turn right! In fact, making a "left" or "right" turn is really more like turning BACK! I'm talking about turning and heading back to the bad ways...you used to eat! I'm talking about the days when you woke up every morning, looked in the mirror and thought to yourself, how did I ever let myself gain this much weight? I'm talking about the frustrations you felt, as the buttons on those jeans you once loved got so tight, you were ready to toss them! I'm talking about the days when you were so self-conscious, thinking people were looking at you, because of your weight. Who wants that feeling again, huh? Well, like I said before, at that fork in the road, don't turn left and don't turn right. Here's what you do...

Don't turn at all! Look, sticking to your weight-loss journey is a trip that's not about taking wrong turns and getting off program. You know how it is, one slip-up can often lead to another...and another? Truth is, those wrong turns on your weight-loss journey go by another name...temptation! The next time you find yourself at one of those forks in the road on the way to meeting the new you, do yourselves a favor. Don't take that turn!

Hey, remember, you've got one more option. And that is to keep on going...straight ahead. Don't you dare take a wrong turn and let that fork in the road lead you astray!

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

SparkPoints: (250,530)
Fitness Minutes: (243,140)
Posts: 16,086
3/23/13 11:09 A

EEEWWW, ONIONS!

Saturday, 23 March 2013


Do your kids ever shout those words when they see onions in one of the foods you serve on their plate? I can't think of many children who love onions, unless they're in a deep fried onion ring. (It's like I've said before, most people will gobble up just about anything fried! LOL.) But today, I'm here to defend one of that most common vegetables called for in so many recipes, the wonderful onion!

My kitchen is never without a few onions!

That's right, I said wonderful. Personally, my kitchen is never without them. In fact, this time of year, I like to order those extra-delicious Vidalia Sweet Onions from a company in Georgia called Bland Farms. They're even sold in some supermarkets like Walmart these days. (You should look for them.) But, in the meantime, let me tell you why onions deserve a lot more respect than they get.

Green onions, (like scallions), are loaded with potassium and vitamins A & C. But most onions, like the white-meat ones we're all familiar with are lower in vitamins and minerals. However, like other members of the onion family, (garlic, chives and leeks), onions are potential disease fighters! (Hey, who knew?) Let me explain how.

Onions contain certain sulfur compounds that may help inhibit blood clots, reduce cholesterol levels, relax the body's arteries and even aid in blocking the formation of cancer-causing chemicals in the body! But I find this fact even more interesting: onions contain certain kinds of carbohydrates that actually help speed the passage of some cancer-causing substances through the colon. All that...from the lowly onion! In fact, including onions in your food plan has been linked to lowering the risk of getting colon or stomach cancer! On top of that, onions have been shown to help lower your blood pressure, bad cholesterol levels and provide a reduced risk of getting coronary heart disease!

Eeewww, onions? Hey, I don't think so! I love onions in my salads or add them to lots of the recipes I prepare. They're a must-have for many soup, casserole or beef dishes.

One of my Clubhouse members said once, during one of our Monday night chats, that her father loves onions so much, he likes to take a big-old sweet onion and bite down into it as if it were an apple. Whoa! Hey, I love my onions but I'm not quite ready to do that! LOL. But I will tell you this, I was a fan of the lowly onion long before I knew how good they were for our health.

Now that I think about it, it's time for me to go online and order up a batch of those sweet Vidalia onions from Bland Farms down in Georgia. Those onions of theirs are extra sweet this time of year. But, tasty as they are, (not to worry), I won't be munching on one of them whole any time soon!

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

SparkPoints: (250,530)
Fitness Minutes: (243,140)
Posts: 16,086
3/22/13 3:05 A

CRAVINGS

Friday, 22 March 2013


We all get them! You know what I mean. There's a certain food you just have a real hankering for. But, problem is, the food you feel like you've just gotta have can often play havoc with your weight-loss program. Don't let that happen! Did you know those cravings may very well be your body's way of letting you know that it needs a certain nutrient, fat or mineral? In fact, here's what some of those cravings may be telling you.

Craving chocolate? Oh, my...seems like some of us are just born craving that stuff, huh? LOL! But did you know that chocolate is high in heart-healthy magnesium? Only thing is, reaching for that box of Whitman's chocolates is not the answer, especially if weight-loss is your goal. To reduce those chocolate cravings, make sure your body is getting enough magnesium. You can get more by tossing some black beans into your salad or having a delicious spinach salad. (Spinach is an excellent source of magnesium.)

Addicted to gummy bears or hard candies? Well, craving those sugary carbs is a signal from your body that it needs a dose of energy! But steer clear of those weight-loss sabotaging sugary sweets and give your body the energy it needs by getting enough protein at meal time. That means having foods rich in protein like fish, legumes or lean meats.

Then there's America's weakness...French fries! Don't head to McDonalds for a super-sized serving of those golden, fattening fries. If you're craving fries or some other grease-filled food, your body is probably coming up short on healthy fatty acids. The cure? Drizzle a little healthy olive oil on your salads or try to have more fish entrees during the week.

Then there's salt, found in abundance in too many of our foods, especially the processed ones. Toss that bag of pretzels or salty potato chips, though. When your adrenal gland, which produces stress hormones, goes into overdrive, so do your salt cravings. And you know too much salt is no good for your heart, raises your blood pressure and contributes to water retention in your body. To avoid all of that salt, snack on potassium-rich bananas or whole-grain crackers, both of which contain stress-relieving B vitamins.

Oh, I know, those cravings can sneak up on you and, if you don't control them, can really throw your weight-loss efforts off track. Get a handle on them by dining and snacking on the right foods that will reduce your cravings while helping to reduce your weight.

And oh yeah, the next time you're craving that Hershey Bar? I want you to ask yourself which you crave more? That 250-calorie chocolate bar or seeing those numbers going down the next time you step on your scale? Ahhh yes, reaching your weight-loss goal. Now, there's something to crave!

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

SparkPoints: (250,530)
Fitness Minutes: (243,140)
Posts: 16,086
3/21/13 12:19 P

DUST BUNNIES!

Thursday, 21 March 2013


Been to your local Walmart, Walgreen's or Target store, lately? Oh, then you already know, they're everywhere! They're chocolate, (hollow or solid), they may be stuffed, (so your kids can cuddle them while watching TV), heck, some people even get live ones at Easter time. I'm talking about those wonderful Easter bunnies! That's right, Easter season is here and that means those cute little bunnies are everywhere. But I'm here today to talk about another kind of bunny. A kind that's been hanging around your house for months now. Hey, who needs Easter when there're plenty of dust bunnies already living with you. Where, Richard? (You may be asking.) Well, let's see!

Uh, remember that 20th Anniversary set of my Sweatin' To The Oldies DVDs your husband got you for Christmas? You were thrilled! "Honey," you said to him, "Oh, I'm so excited! I'm gonna start using them right after the holidays. You just wait! I'm gonna be sweatin' with Richard everyday, until I lose these 40 pounds!" But, lo-and-behold, there those DVDs sit, way up in the top of your closet, covered in a whole family of dust bunnies! (Not to mention those 40 pounds still "covering" you!)

Or remember how proud you were, getting that new treadmill you'd saved for? You put it in the den and used it every night after putting the kids to bed. (For the first month or two, anyway.) Later, you decided it took up too much room in the den and moved it to the basement so you could have more privacy while working out. But, instead of you, look whose using it now! That's right, the new treadmill you were once so proud of is now a cozy home for...the dust bunnies!

You were at a Barnes & Noble a few months ago and they were having a great sale on healthy-cooking cookbooks. And, as luck would have it, their sale was going on right about the time you began your new weight-loss program. Perfect timing, right? Oh, you just couldn't wait to try out some healthy recipes to use on your new healhier food program. You were really going to lose that weight this time and your healthier cooking was going to help! But, wouldn't you know? See, up there undisturbed on your bookshelf? It's your "new" cookbooks! I dare you to open one of them and take a look. Ah-ah-ah-CHOO! (Bless you!) Late winter cold? No, it's more like a cloud of dust bunnies triggered those allergies of yours!

Oh, the dust bunnies! They'll take over your workout DVDs, your shiny new piece of exercise equipment or find a cozy home between the pages of your new cookbooks. Looks to me like it's time for a little spring cleaning. Peel the cellophane-wrap off those DVDs. Get out the Windex and make that treadmill of yours shine like new! Flap the dusty pages of those cookbooks, move them into the kitchen and start whipping up the healthier meals you promised to start preparing!

And oh, yeah! You can leave those solid-chocolate Easter bunnies right there at Costco! You've got enough bunnies in your house already. I'm talking about those dust bunnies that have taken over the tools that were going to help you lose weight! Ready? Well...HOP TO IT!

Because if you want to rid yourself of those extra pounds, ridding yourself of all that dust...is a must!

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

SparkPoints: (250,530)
Fitness Minutes: (243,140)
Posts: 16,086
3/20/13 3:14 A

SPRING IN YOUR STEP!

Wednesday, 20 March 2013


HAPPY FIRST DAY OF SPRING, everybody! And, let me ask, in honor of the new season, do you have a spring in your step this morning? I do! The four seasons all have their qualities but, I have to say, SPRING has a special quality all its own. The cold winter months have come to an end. You folks in the south, (like in my hometown of New Orleans), are being treated to the burst of color provided by those beautiful azalea blossoms! (You should see New Orleans' Garden District this time of year.) But where ever you live, Mother Nature is probably already dazzling you with her amazing colors of spring.

And, oh yeah. What about you? Has Mother Nature begun working her colorful magic on you, as in your wardrobe? I'd say it's time! Hey, what better way to brighten your mood and do your own little spring fling than with your wardrobe and your look!

Add some color to your life! They say black is slimming and it's a very popular clothing color during the winter months. But winter is over and it's time to retire some of those darker colors to the back of your wardrobe. Nix those blacks, grays and neutrals. Spring is here! Wear more gem tones and deep pastels to accentuate your body's assets.

Love your smile? (We talked about the importance of smiling a few days ago.) Well, choose a deep ruby-toned lipstick to highlight your pearly whites. (Who says only Lady Gaga gets to have all the fun, huh?!)

Has staying on your healthy weight-loss program given you a slimmer waistline this spring than last year? Yeah? Well, show it off, darlings! Wear a bright pink belt around an A-line dress, (in your favorite color), to show off your sexy and getting sexier new waistline!

And one more thing, don't stop with the clothes. I've told you to make those lips of yours look great this spring but don't forget your eyes and skin, too. Talk to one of those makeup reps in a local department store. Your skin's needs will change now that the cold temps are on the way out and spring is here. A good, quality skincare product can help pump up the production of collagen in your skin, making your lips plump and your skin wrinkle-free. Hey, who needs Bo-Tox?!

Maybe you'll want to do something different with your hair? Maybe change your hair color or style? Freshen up your perm? Been thinking about getting a haircut? Give those tresses of yours a fresh new look for this season of the new!

Ahhhh, spring! Whether you're in your 30's, 40's, 50's or 60's, just like Mother Nature, I want you to get started on your own colorful new spring look. As you do, I guarantee, you'll be just as pretty as those azaleas blooming back home in New Orleans' Garden District. You'll look and feel so good! In fact, I'll bet you end up with a real...spring in your step!

Love,

RICHARD

current weight: 118.0

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3/19/13 3:13 A

THIRSTY?

Tuesday, 19 March 2013


Well, after a good hour-long workout, I know I always am. And, I'll bet...so are you! Those daily workouts really make us sweat, don't they? And I'm sure none of you will be surprised to hear me say...that's a good thing!

As you workout, muscle contractions in your body generate heat and releases it in the form of sweat. That's why we get thirsty during and after a good workout. When we workout at Slimmons, I insist everyone stop for breaks and take a few swallows of H2O to replenish that water their bodies are losing. But I also get lots of e-mail from some people asking if, instead of water, they can drink one of those so-called "sports" or "energy" drinks to re-hydrate their bodies. Well, I'm glad they asked.

First of all, sports drinks don't hydrate your body better than water and they don't quench your thirst as fast, either. But because of their sweet, tart taste, you're likely to end up drinking more of them. And remember, they're not 100% calorie-free, either. (Water is!)

What about fruit juice? Well, while a natural fruit juice, (no sugar added), may be nutritious, it's not the best choice for hydration. Fructose, (a juice's natural sugar), actually reduces the rate of water absorption in your body which means your cells end up not getting hydrated as quickly. Juice contains good-for-your-body carbohydrates, vitamins and minerals but it really isn't the best thirst quencher.

And okay, some people may reach for a bottle of soda, diet-cola or some other carbonated beverage as a thirst-quencher following a good workout. But when you get right down to it, soft drinks really aren't good for your body anyway! (Especially the diet ones.) The bottom line on soda is this: soft drinks, regular or diet, have no real nutritional value at all.

So, I'll ask again, are you thirsty after that workout? Sure you are! Well, let me tell you. More than sports drinks, energy drinks, fruit juice and especially more than sodas, the natural choice to quench that thirst of yours and to properly re-hydrate your body is WATER!

Water hydrates you better than any other liquid and I'm talking before, during and after exercise. You should drink just about a glass, (6-8 ounces), of water for every 15 minutes-or-so of sweatin' you do. That's why we take those all-important water breaks during our workouts at Slimmons. When you're working out and your body begins to reward you with that sweat, reach for the one beverage that'll quench that thirst best and get your body properly re- hydrated.

I'm talking about, (and they should trademark this), Mother Nature's Energy Drink, good-old WATER!

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

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3/18/13 11:53 A

A FRIEND, INDEED!

Monday, 18 March 2013


Do you have a lot of friends? I'm blessed to say I do. And, oh yes, I count all of you among those friends. I've spent almost my entire adult life trying to lead you, guide you, motivate and encourage you to lose the weight you need to lose. I want you all to enjoy the fruits of a long and healthy life. Now I want to share a story with you about just what friends are for. The other day, a lady sent me an e-mail about something a friend said to her. Tell me, if you think the guy who said it to her was "a friend."

Richard, many years ago, you shared a story in your very first book about a note you found on your car once. The note read, "You are very funny but you're also very fat. Fat people die young. Please don't die!" I can see why that note was a real wake-up call for you. Now, let me tell you about mine.

I had a friend come over recently and one of the things he said to me was "please get your blood sugars down and work on losing that weight." He went on to tell me that his own brother was diabetic and that he'd just completely lost vision in one of his eyes. You see, Richard, the friend who told me this is also diabetic and, in fact, we both are. He's just in much better control of his diabetes than I am.

I must say, when it came to his message, I got it! By the way, you're the only person I've shared this story with. I kind of feel like if I share it with anyone else, I'd lose the meaning of his words. Yes, he struck a little fear in my heart but, on the plus side, his words also got me thinking, I DID need to get more serious about controlling my diabetes.

In the past few days, I'm paying a lot more attention to the way I eat. I've lost 5 pounds, this week alone and I know it was mostly water-weight. But, you know what Richard? I'm determined to do this! I saw you on YouTube talking about your new Project HOPE program and I must say, your words have given ME hope. And just think, it all began with the concerned words from a friend. Thank You both, Richard for giving me the wake-up call I needed!

I'm not the only person out there sharing the good news about the importance of taking good care of your health.

And there you have it. That's the kind of e-mail that brings a smile to my face. I'm looking forward to getting some good news updates from the lady who sent it to me. It's encouraging for ME to know that I'm not the only person out there sharing the good news about the importance of taking good care of your health with the people I care about. I'm talking about my own friends, like you.

At the beginning of this message, I asked if you thought the guy who shared that advice was a friend? Hey, did I even have to ask? No doubt, this lady is very blessed because when it comes to this man, she has...a friend, indeed!

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

SparkPoints: (250,530)
Fitness Minutes: (243,140)
Posts: 16,086
3/17/13 11:02 A

GREEN LEAVES CAN MAKE YOU LEAN!

Sunday, 17 March 2013

Top 'o the morning to all of ya'! You will be wearing GREEN today, won't you? I know I will. It's St. Patrick's Day and I hope you all experience the luck of the Irish today!

My father was Irish and, back home in New Orleans, on St. Paddy's Day, he'd always prepare the traditional Irish meal of corned beef and cabbage. And, oh yes, I loved it. Truth is, my father was one great chef and I loved everything he prepared! But today, in honor of St. Patrick's Day, I'm focusing on green, as in that cabbage and all of the other healthy green-leaf vegetables that are so good for our bodies.

Did you know those green, leafy vegetables, eaten regularly, can improve your health and help you lose weight? Oh, such a great deal! That's because they're chock-full of fiber along with vitamins, minerals and plant-based natural substances that help protect against everything from heart disease to diabetes and even cancer! But,with all the good things going for those healthy green leaves, many Americans aren't eating as many of these green wonders as they should! If you're in that group, I want you to work on changing that.

You can't go wrong with any of them but for your trip to the supermarket, I want to make a few suggestions of green-leaf vegetables to add to your cart. For instance, KALE. People don't buy enough of this beautiful, dark-green vegetable. It's a nutrition powerhouse! Kale is loaded with vitamins A, C and K and is also a good source of calcium and potassium.

COLLARDS. My friend from Mississippi swears by his collards. They're one of the South's favorite vegetables and with good reason. Collards look a little like kale and are about as under appreciated. They contain many of the same vitamins and minerals as kale but have a heartier, chewier texture. They have big broad leaves and, lately, a lot of people are actually using collard leaves as wraps, in place of tortillas or bread. (What a clever idea!) A half-cup serving of collards contains only 25 calories.

SPINACH. Popeye the Sailor Man kept a can on him all the time. And once he downed a can of that spinach, he became super-strong...to the finish! But, growing up watching those old Popeye cartoons, I didn't realize there was some truth to that spinach turning little-old Popeye into Superman! With all of its vitamins and minerals, enjoying that healthy spinach salad will leave you feeling satisfied and full of energy...and for very few calories, too!

BROCCOLI. Americans eat about six pounds of it a year. And because broccoli is so low in calories, it's almost impossible to eat too much of it. (Just skip the cheese sauce, okay?) Some kids say broccoli looks like "little trees" but its stalks and florets add both crunch and flavor to salads and stir-fry recipes. It's also an excellent snack choice, dipped in a low-fat or vinaigrette-style salad dressing.

In honor of my father, I have to toss CABBAGE into the mix. Although it's paler in color than the other green veggies I've talked about, don't let the fact that it needs a "green tan" fool ya'! Cabbage is a great source of cancer-fighting compounds. (There's also red cabbage which is every bit as nutritious.) It can be cooked or used raw in that American favorite, cole slaw. Just use a low-fat mayo in your slaw recipe, okay? A half-cup serving of cooked cabbage contains just 15 calories.

Those are just a few of the green-leafed wonders that should be staples in your kitchen. But don't forget, there are many others to choose from like lettuce, (all varieties), Swiss Chard and other types of greens like turnips and mustards. They're all loaded with vitamins, minerals and cancer-fighting anti-oxidants. They're tasty, your body will love you for eating them and, oh yes, eating more of those green leaves really will help make you lean!

Okay, let me pick out the perfect green tank top to wear with my green & white striped Dolfin shorts. And, oh yeah, I'm having a healthy green spinach salad for lunch today. Hey, I want to be green and feel lean today, don't you? Sure you do! So, I want you to be seen WEARING GREEN, EATING GREEN and feeling lean on your HAPPY ST. PATRICK'S DAY!

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

SparkPoints: (250,530)
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3/16/13 2:28 P

TOO SMART TO QUIT!

Saturday, 16 March 2013

I read so many e-mails everyday. And as I read them, I have to tell you, one of the things that stands out most for me is how intelligent you all are. That's right, you're downright smart! But, as I keep reading, I often end up getting upset, reading how some of you feel about the situations with your weight. Do any of these lines sound like you...?

Richard, I've tried for years to lose this weight. I've had some success in the past but every time, would end up gaining back the weight I'd worked so hard to lose.

My biggest problem is getting started, Richard. I know what it takes to lose this weight but why can't I do it? I know I have to eat less and exercise more but, still, I just can't get myself motivated.

Richard, diabetes and heart disease run in my family. I've lost loved ones to both. You'd think that would be enough to scare me into doing the right thing but, here I am today, nearly 100 pounds overweight. What am I going to do about what I weigh? I don't want to die Richard, I want to live!

I don't even know why I'm writing you. I guess it's my last plea for help. I can't tell you how many times I've tried to lose weight. I've probably lost more than 300 pounds in my lifetime. But the bad news is, with all my years of trying, I've also gained 375 pounds for a net weight-gain of 75 pounds. Richard, I'm ready to quit trying!

Oh, my...see what I mean? Each of those lines, or words like them, are ones I read in the e-mail I receive everyday. As I read some of them, I can't help but think to myself, "This lady or man knows what it takes to lose weight. Many of them already know the formula for losing it: eat less, exercise more and keep a positive "I can do it" attitude. He or she sounds so smart but they're still letting what they weigh get the best of them. So many of them are ready to throw in the towel and just call it quits on their weight-loss efforts!"

You oh-so-smart people who write me...WHY are you doing this to yourselves? You've obviously been blessed with the know-how and the smarts to lose this weight. But yet, even after all these years, you're still letting those extra pounds get the best of you!

Earlier this week, I talked about the God-given power we all have to meet the challenges in our lives. And yes, that includes possessing the power it takes to lose weight. A reminder: God has given you the power to lose the weight but, you know what? You've got another tool working for you that's just as important. You've got the smarts to do this! And, seriously, I don't want to hear any of you say anymore, "I'm ready to give up." Oh no, you don't! Because, based on what I know about you: You're too smart to quit!

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

SparkPoints: (250,530)
Fitness Minutes: (243,140)
Posts: 16,086
3/15/13 12:56 P

WHEN YOU'RE SMILING...

Friday, 15 March 2013

Mr. Louis Armstrong, from my hometown, New Orleans, made that song famous. It was one of my father's favorites and I loved hearing him play it when I was growing up. When you're smiling, when you're smiling, the whole world smiles with you! But hold on before you go thinking how silly that notion is. Because, as you'll soon find out, there's really some truth to it! For starters, I just read a report that claims smiling can actually benefit your health, especially your heart!

Researchers have recently discovered that the more you wear a smile on your face, the more you're reducing the stress in your life. Seems the act of smiling can actually make you feel happier! (Hey, makes good sense to me!)

A study published in the medical journal, Psychological Science found that people who smiled more, even following stressful situations, showed a greater reduction in heart rate than those people who didn't smile as often. (That's because they were generally calmer people.)

If you're meeting someone for the first time. If you have an important job interview coming up. Even when you're spending quality time with your friends and family, remember to smile! Besides making you feel good, a genuine smile sends messages about you to the person you're talking to. And the good news is that all of those messages will be positive ones.

A smile can say to the person you're talking to, I love you! A smile can let a person know that you're having a good time getting to know them or just being with them. A smile can tell another person how happy you are. A smile can even let another person see how polite you are. And nothing is more fun than turning that smile into a big-old laugh. (Now, that's my specialty. LOL!)

So, does your smile reflect how happy you are? Or does the act of smiling simply make you a happier person on its own? Well, most researchers think it works both ways. Smiling shows how happy you are and helps make you happier, too!

With all of the e-mails I receive from people telling me how unhappy they are about their weight, their appearance and what both are doing to the way they feel about themselves? Well, I say to them, don't spend so much time moping and feeling down about your life. Finding more reasons to smile is the beginning of the end for those days of depression you've been putting yourself through. Something as simple as a smile can help you begin to feel better about yourself and your life. And, oh yeah, there's something else I have to say before I let you go.

Experts also say that when other people see you smiling at them, there's a so-called "mirror-effect" and it makes the person looking at you want to smile, too! So you see? Looks like Mr. Armstrong's song isn't such a silly notion after all. As it turns out...when you're smiling, the whole world DOES smile with you!

SMILE MORE TODAY!

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

SparkPoints: (250,530)
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3/14/13 3:44 A

OLD YELLOWS!

Thursday, 14 March 2013

Butter and margarine, that is! Ahhh yes, seems those little golden yellow jewels are ever present at American dinner tables, lunch, tables and oh yeah, breakfast tables, too. It's like we just can't get enough...of that yellow stuff! But if you're working to lose weight or concerned about your health, which is better for you, butter or margarine? Well, it all depends.

You might be surprised to know that margarine generally tops butter when it comes to your heart-health. That's because margarine is made from vegetable oils so it contains no cholesterol. Margarine is also higher in "good" fats than butter. I'm talking about the types of fat that help reduce LDL or that bad cholesterol I've told you about in the past.

On the other hand, butter is made from animal fat so it contains cholesterol and high levels of saturated fat. Now remember, saturated fats are the kinds associated with higher LDL cholesterol levels and heart disease. That's why, on my FoodMover & Project HOPE weight-loss programs, I stress that you avoid them as much as possible.

But hold on. All margarines are not created equal. Some contain trans-fats which are definitely not good for maintaining a healthy heart. In general, the more solid the margarine, the more trans-fat it contains. Margarine sticks, which I'm betting most people buy at the supermarket, usually contain more trans-fat than those margarines sold in tubs. And what's the danger with trans-fats?

Well, just like saturated fat, trans-fats increase your bad cholesterol levels and the risk of suffering a heart attack. Plus, they actually lower the amount of good, HDL cholesterol in your body. So, if you're going to use margarine, I suggest you skip the sticks and opt for the soft, spreadable varieties sold in tubs, instead.

For a lot of people, it all comes down to taste and, hey, who can argue with that? If you prefer butter over margarine, to cut down on the fat and calories, you should try a whipped butter. They're made by pumping air into the butter to make it softer and more spreadable plus it has fewer calories and fat grams per serving.

So, which Old Yellow should you choose? Well, whichever you prefer, please...use them sparingly. Both butter and margarine contain about 100 calories per tablespoon and that's why you should use very little of either. Using just a small amount, the flavor goes a long way. Because remember, the more you spread that butter or margarine on the foods you eat, the more that body of yours will, well...s-p-r-r-r-e-a-d, too!

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

SparkPoints: (250,530)
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3/13/13 2:10 P

CELL OF A TALE!

Wednesday, 13 March 2013

We weight-conscious people and, in fact, even those people who're simply health-conscious have all heard of them. I'm talking about FAT CELLS! Well, this morning, I want to give you a little science lesson about fat cells and what they mean to your body.

Fat cells store energy in our bodies in the form of triglycerides. When you consume more energy, (calories), than you use on a daily basis, those extra calories are stored as triglycerides in your body's fat cells. Likewise, when you use more calories than you consume on a daily basis, fat cells break down the stored triglycerides and they're released into the body's bloodstream to be used as energy. (That's the technical way of expressing the calories-in/calories-out formula I'm always telling you about.)

The simple truth is that the more calories you consume and don't use, the more energy is stored in your body's fat cells. Therefore, your fat cells can actually get bigger. (Just like you get bigger if you consume more calories than your body uses.) If you consume fewer calories than you use, your body then pulls triglycerides stored in those fat cells, they get smaller and, (here's the good news), you begin to lose weight!

Smaller fat cells are healthier and produce necessary hormones in your body that help fight diabetes and even heart disease. In obese people, larger fat cells produce less of those good hormones and may actually produce hormones that are harmful to your body, some of which can even lead to some forms of cancer. By the way, larger fat cells also contribute to insulin resistance which very often leads to diabetes. That's one of the reasons obese people are so much more prone to getting that disease.

Now I want you to know, the number of fat cells in your body do not decrease with weight loss, they get smaller but...they're always there. But the bad news is the number of fat cells in your body can increase! (Hey, wouldn't ya' know? No fair.) But don't panic!

You can keep the fat cells in your body smaller in number and smaller, period, if you stick to a healthy food plan and exercise regularly. If there's one thing fat cells don't like, it's those workouts of yours! With that regular exercise program, you're burning up stored energy, reducing the size of those fat cells and, oh yes, look again, you're reducing the size of your body, too!

Master your body's fat cells and, when it comes to reaching your weight-loss goal...you won't fail!

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

SparkPoints: (250,530)
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3/12/13 9:18 A

SWEATIN' & EATIN'!

Tuesday, 12 March 2013

No, not at the same time! Hey, that could get very dangerous. You might end up poking yourself in the eye, trying to eat that carrot stick while doing arms curls at the same time! LOL. But seriously, eating, exercise and yes, losing weight all go hand-in-hand. See, when and what you eat can be very important when it comes to how you feel while you exercise and how you feel afterwards.

I've told you many times how important it is to begin your day with a healthy breakfast. See, most of the energy you got from yesterday's dinner is already used up by the time you get out of bed in the morning (Remember, even though you're sound asleep, your body is still working hard as you drift off to dreamland.) Whether you prefer to exercise before or after breakfast, emphasize carbohydrates to get that morning energy boost your body needs. Good breakfast choices include whole-grain breads or cereals, low-fat milk, fresh fruit or fruit juice.

Be careful not to overdo it when it comes to how much you eat before you begin working out. Eating too much before exercise can leave you feeling sluggish or even bring on a case of stomach cramps. (Boy, that would be no fun while trying to do those crunches!)

When eating after you exercise, enjoy a meal that contains enough carbohydrates and protein. Try to get that next meal in about two hours-or-so after you exercise. A good meal choice following a late-afternoon or evening workout should include a high-protein meat like turkey or a "fatty" fish like salmon. Round it out with some carbohydrates, preferably in the form of cooked vegetables and try to have a colorful, healthy salad with that meal, too.

The foods you eat before and after exercise are important. But, all day long, remember...drinking enough water is extremely important, too. For one thing, your body needs that water to help maximize the benefits of your workout. Water will keep you hydrated and help your muscles perform more efficiently. Some people like to have sports drinks after they exercise which are okay, in limited amounts. But I'll always say, nothing hydrates better and keeps that body of yours cleaner than Mother Nature's good-old H20!

Now when it comes to eating and exercise, please listen to your own body. Hey, everybody's body is different! So pay close attention to how you feel during your workout. Let your own body guide you when it comes to choosing which eating habits work best before & after you exercise.

Just don't try eating a cup of yogurt while doing those arm curls at the same time either, okay? Hey, you may be aiming for your mouth but end up with a spoonful of yogurt in your nose, instead!

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118

SparkPoints: (250,530)
Fitness Minutes: (243,140)
Posts: 16,086
3/11/13 12:18 P

THE GLUTEN-FREE CRAZE

Monday, 11 March 2013

You've probably noticed the labeling on a lot of food packages in your supermarket lately. A big banner across the package might declare...100% GLUTEN-FREE! Still, if you're not familiar with gluten, you may be wondering, what the heck are they talking about? Well, let me bring you up to speed.

Gluten is a protein found in barley, wheat and rye. For most of us, it's harmless. But for those people who have a condition called celiac disease, gluten can lead to some serious medical issues. Here's the problem. The disease interferes with the function of your small intestines. It causes poor absorption of the nutrients your body needs everyday, provided by the foods you eat. Left untreated, celiac disease can lead to osteoporosis, neurological disorders, infertility and even, (rarely), cancer. Putting a person with celiac disease on a gluten-free diet tremendously decreases the chance of them getting any of those health problems.

Experts estimate that only about 1% of Americans have celiac disease. Symptoms include diarrhea, anemia, bone pain or severe skin rashes. So, obviously, people who have this condition do well to avoid gluten and the complications that can come with it. But what about those of us who don't have celiac disease? Is a gluten-free diet right for everyone?

The short answer is no. Some people may be sensitive to gluten but don't outright have celiac disease. They may feel better from day-to-day by being on a gluten-free diet. But what about the rest of us?

Well, for one thing, going gluten-free means saying no to a number of common and nutritious foods that are good for your body. Gluten is common in the grains I mentioned earlier and in a number of other healthy grains. On its own, gluten offers no special nutritional benefits. But the long list of whole grains that contain gluten DO. In fact, the 2010 Dietary Guidelines for Americans recommends that half of all carbohydrates in our diets come from whole grains. And I tell you all the time how important those whole grains are to your daily food plan, good health and your weight-loss efforts.

To sum things up, a gluten-free diet is good or even essential for those people suffering from celiac disease. But for everyone else, don't assume that just because a food is labeled gluten-free that it's somehow healthier for you. That's not the case. And you may very well end up missing out on some very important nutrients thinking you're eating healthier because the label on that box of cereal shouted to you...100% Gluten-Free.

Check with your doctor about the need for a gluten-free diet. Unless you have celiac disease or you're sensitive to gluten, a gluten-free diet may not be the healthiest for you to follow.

Love,

RICHARD

current weight: 118.0

239 208.75 178.5 148.25

118