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Wellness Director – Nutrition Consultant and Clinical Mental Health Counselor. Go to Kori’s Blog archive >>.
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Articles
Fat Loss Meal Spacing
Joe Klemczewski, PhD
It’s been dogma for decades that you “have to” eat every three hours if you want to be lean. While the premise has merit, nothing could be further from the truth as a hard rule.
I’m not going to overturn the apple cart completely; but for much of the population, the …
Read more →Don’t Forget What You Know
Joe Klemczewski, PhD
I bumped into a friend last week who had attended a workshop of ours with his wife. “Carol and I were so excited that even though we were on vacation the next week, we still lost weight—we’ve never lost weight on a vacation!”
He further offered that he was down a …
Read more →Self-Control Patrol- Part One
–Kori Propst, MS
If you’re dieting you understand the value of self-control. Forgoing the dessert that you used to have after dinner every night is an exercise in restraint. No longer reaching automatically for the chocolate that stares you down from your co-worker’s desk requires an active “You know you don’t need it” thought of …
Read more →Self-Control Patrol- Part Two
–Kori Propst, MS
In my previous article we addressed the concept of self-control—what is it, how does it operate, and what does it mean about us? For those of you who are dieting or working toward any goal for that matter, you recognize the importance of self-control for avoiding temptations, approaching situations with objectivity, relieving …
Read more →Be Unbelievable
Kori L. Propst, MS, LCMHC
Daily I’m bombarded with stories of strength, perseverance, drive, stamina, resiliency, and beauty. A story can come in the form of a discouraged young woman in her 30s who has been overweight since she was a teen and finally took the brave step to walk through my door and ask …
Read more →Train with Pain
- Evan Marcantonio, The Diet Doc Program Director
Training through injuries is a normal part of an active life. I have a foot contusion that has been bothering me for weeks. I know people struggling with herniated discs, a sprained ankle, a multi-fractured foot, a strained piriformis, a strained gluteus maximus and a strained …
Read more →Stuff the Turkey—Not Yourself!
–Kori L. Propst, MS, The Diet Doc & Perfect Peaking Wellness Director
New research presented in San Antonio, TX at the September 24 Obesity Society Annual Scientific Meeting indicates that our feelings of fullness are somewhat governed by how much we perceive we have eaten. Wait, what? Seriously? There is psychology involved in our eating …
Read more →P-A-I-N is a 4-Letter Word
Our Program Director wrote his first blog this week entitled Train with Pain. He describes his experience with exercising despite injuries, the value of modifying positions, and developing creative alternatives to facilitate continued work toward one’s desired goals. It’s an excellent article- you can reference it here—but it got me thinking along the lines …
Read more →The Top Five Diet Secrets
Joe Klemczewski, PhD
There are two types of people in the world: those who answer email on the toilet and those who don’t. Multi-tasking does come with risks—it only takes one slip to learn that holding the phone above the water is a bad idea—but the payoffs are big. Some call ADHD a disorder; …
Read more →Skip the Biggest Loser Ranch—Learn how to Eat in Your Natural Environment
Kori L. Propst, MS, LCMHC
Watching one of the latest episodes of The Biggest Loser recently, I was pleasantly surprised to find a focus on the eating aspects of weight loss. Five years ago I was a Biggest Loser die-hard. My alarm would go off ten minutes prior to the show’s inspirational prelude, and I …
Read more →Fat Loss is Positional—So is Your Attitude! A Mindfulness Challenge.
Kori L. Propst, MS, LCMHC
Not a single day goes by when the words ‘attitudinal positioning’ don’t scroll across the marquee of my brain, escape my lips, or become a practice I make a point to engage in regularly . I created it, and I’d feel lost without it.
In my nutrition consulting work I …
Read more →Old Stuff
Kori L. Propst, MS, LCMHC
Isn’t it funny…even when we know we don’t need it…even when we don’t even necessarily know we have it or want it, we keep it around. Those old running shoes that carried us over the finish line with our best times last year that are without tread, whose inner cushioning …
Read more →Goal Setting 101
Kori L. Propst, MS, LCMHC, CSN-ISSN, CPT, LWMC
Being your best requires bringing your best. And bringing your best requires planning and a fine-tuning and attention to the goals that mean the most to you. Everyone talks about setting goals—making New Year’s resolutions is a fine example of how identifying goals for the coming …
Read more →Goal Frustration—Threats are Out There!
–Kori Propst, MS, LCMHC, CSN-ISSN, CPT, LWMC
Pessimistic? Perhaps. Powerful? More so than you may think. Research shows that individuals who engage in what they’ve coined “defensive pessimism” participate in increased self-regulation when faced with distress in the pursuit of a goal. What does this mean? You are more likely to develop plans and take …
Read more →Calories Out; Calories In
Joe Klemczewski, PhD
We’re number one! We’re number one! Yell it out with me, folks—get your oversized foam sport fan finger out of the closet and grab your air horn! Everyone in Evansville, WE’RE NUMBER ONE!
Almost 15 years ago, Men’s Health Magazine bestowed its famous Fattest City in The Nation Award on us. …
Read more →THE Reason America Can’t Lose Weight!
Joe Klemczewski, PhD
There are many reasons we gain, but when something goes completely uber-epidemic, there has to be a main, causal reason. If a thousand people show up at the hospital puking, doctors start connecting dots. I receive a version of the same question multiple times a day, but one in particular from …
Read more →Control the Hormones that Control Hunger
Joe Klemczewski, PhD
By now you may have heard of the hormone leptin. It’s the latest darling in obesity research that has been appearing in trendy headlines. One theory being bantered about is that eating only bland food—never indulging in a dessert or food that…well, tastes good—might be the answer to staying leaner with …
Read more →To Carb or Not To Carb
Joe Klemczewski, PhD
Very-low-carb diets are all the rage. When you start dieting, everyone knows eating a slice of bread is worse than malaria, right? More than a decade ago, Dr. Atkins was behind what I would call a third wave of ketogenic (low-carb/no-carb dieting. He enjoyed initial popularity in the ‘70s with borrowed …
Read more →Teaching Our Kids!
Joe Klemczewski, PhD
My kids reminded me that I was four weeks late paying their allowance by threatening to call international child labor authorities. I paid up. Last year they called the Attorney General over bedtime disputes.
Despite their solidarity in shaking me down, they immediately displayed how unique their personalities really are. My …
Read more →The Power of a Habit
Joe Klemczewski, PhD
I determined not to make my first writings of 2010 cliché, rah-rah pieces. “You can do it! Stick to that resolution!” Has that ever worked? I’d rather get to something that may provide a little structure and underpinning to your pursuits.
Last night in a lecture I made the statement that …
Read more →From To Do to “Ta Da!!”—How Your Brain Rules Influence Goal Achievement
Kori L. Propst, MS, LCMHC
Sitting here with my lap top as I begin to write this article, my mind wanders to the various other tasks I’ve got on my agenda. I’ve constructed multiple lists- some I have on a note card in my purse, another I’ve drafted in the nifty electronic program called Evernote, …
Read more →Exercise, Diet and Depression
–Kori L. Propst, MS; CPT, LWMC, LPC, LCMHC, C-ISSN
As the cold and drab days of winter drag on, you may find yourself falling deeper and deeper into a state of lethargy. Your new year’s resolutions are taking a back seat to the more comfortable couch seat, and your zest for your exercise program and …
Read more →Do You Promise Not to Tell?
Stop. Before you read this article, I need you to agree to tell no one about its contents. Don’t share it. Do not forward it to your friends and family who could possibly benefit from it. After you read it you should delete it immediately. There is top-secret information contained in the words that follow. …
Read more →Bring it on!
–Kori L. Propst, MS, LCMHC
Seems I’ve had a lot of opportunities of late to dig a bit deeper with those I’m consulting with to assess what the primary driving forces are for their behaviors. Perhaps I’m not doing it any more than I always have, but current it is particularly salient for me.
A …
Read more →Bodybuilding, Bingeing, and Black
Kori L. Propst, MS, LCMHC
Sitting amongst friends at a table strewn with half-eaten quesadillas and crispy tri-colored tortilla strips layered with cheese, inch-thick gooey cookies topped with creamy vanilla bean ice cream, pillowy dumplings stuffed with sautéed pork and crunchy vegetables dunked in puckering ponzu sauce, my body ached with gut-wrenching disgust. Yet I …
Read more →Surviving Summer BBQs!
Joe Klemczewski, PhD
Summer has historically been my least favorite time to diet. Conventional wisdom says we’re more active and we should naturally lose, but summer can mean days at beaches, ball diamonds, parks, or picnics. Whether due to inconvenience or indulgence, you may find it difficult to shake off those winter pounds when …
Read more →That’s Life! Are You Surviving or Thriving?
Kori L. Propst, MS, LCMHC
How come no one ever says, “That’s life!” when something positive occurs?
This weekend I was in a frenzy to cross off the tasks on my to-do list. I was so inspired by the anxiety I was feeling, that I stopped what I was doing and wrote an entire piece …
Read more →Procrastination: 10 Tips for Banishing Your Barriers
This article first appeared in Natural Bodybuilding and Fitness Magazine
Kori L. Propst, MS, LCMHC, CSN-ISSN, CPT, LWMC
“How many others are fickle when it comes to competition?”
This, a question presented to me recently during a discussion regarding how each of us approach competition differently, got me thinking about procrastination and how pervasive it …
Read more →The Three C’s of Positive Perception
Kori L. Propst, MS, LCMHC, LWMC
Janet’s world crumbled around her when her professor said to her with skepticism, “You haven’t figured out what you want to do yet, have you?” With a furtive glance, she bowed her head. Embarrassed to have demonstrated such a lack of conviction toward a specialization in her program, she …
Read more →Stepping Up to the Plate
–Kori L. Propst, MS, LCMHC, LPC
Sprinting up the stairs to Joe’s office, I exclaimed, “Oh my gosh!! I LOVE her!”
He turned away from his computer briefly to give me a broad smile and sauntered over to me as I fumbled with my phone. “You’ve got to see this,” I said. “Unbelievable.”
I swiped …
Read more →Motivational Strategies to Start the New Year
Joe Klemczewski, PhD
“Dr. Joe, I wasn’t able to work out this week and that made me kind of depressed. I lost a little momentum on my nutrition, started skipping some meals, and ended up snacking on too much chocolate and other bad food.”
Hmm…it always sounds so right when a motivational book or …
Read more →Training Design
Joe Klemczewski, PhD
6-10-10
It has been close to 10 years since I wrote my first articles on non-linear periodization and I have to say the response to the information has been both expected and unexpected. What I didn’t expect was how people would latch onto it as a “training system”, compare it to others, …
Read more →Lobotomizing Labels: You know food labels…but do you recognize your own?
Kori L. Propst, MS, LCMHC
Food labels– they give us much-needed information from which we can base our eating choices. We can find the protein, carbohydrate, and fat content numbers on them; the ingredients are listed; and fiber amounts, sodium counts, and even vitamin info is provided. Labels give us objective data that we …
Emotional Eating
Emotional Eating-Discover the Role of Food in Your Life
Kori L. Propst, MS, LCMHC
Emotions play a significant role in our food choices. Think about how often you would go to grandma’s house, and your favorite snack would be waiting for you. Food was associated with love! I recall visiting my grandparents and always making …
Read more →From Life to Dieting
A Transfer of Skills
Kori L. Propst, MS, LCMHC
June 23 was my one year anniversary. The move to Evansville, Indiana started on June 22, 2008 with a morning jog. My bike, which was typically stationed in the garage on its trainer, packed in the back of the mammoth Penske truck, was unusable that day. …
Read more →Kick Your Cravings
Kori L. Propst, MS, LCMHC
“After dinner is a really bad time for me,” my new client explained with an exasperated tone. She was describing a typical day’s meals and when she got past the final meal, it truly did feel to her like it was the last supper!
“I know I’m not hungry because …
Read more →The Ultimate Peak – #1
Part I: Carbs and Water
Joe Klemczewski, PhD
4-8-11
We’ve all made the mistake of asking people for the magic formula. We ask top competitors for every detail of how they diet, what foods they eat, when they eat them—no minutia is left unrecorded. We want to follow their plan to the letter. I’ve seen …
Read more →The Ultimate Peak – #2
Part II: Maximizing Variables
Joe Klemczewski, PhD
6-21-11
Managing your peaking process is the mindset you should have after reading Part I of The Ultimate Peak. Hopefully I’ve talked you out of expecting a miracle at the end or a magic formula to follow. Mindlessly moving through someone else’s plan has a very small chance …
Read more →The Ultimate Peak – #3
Part III: Training and Cardio
Joe Klemczewski, PhD
9-20-11
Time to dive into the fun stuff! I realize the carb and water debate will linger for years to come and the mainstream misconceptions will pass through forums unchecked. It’s tough to unseat decades of perceived dogma. Even pictures and testimonials are hard to believe sometimes—it’s …
Read more →It’s Time
Joe Klemczewski, PhD
1-23-12
A lot of media attention has been given to a handful of studies that predict 50 percent of our country will be obese by 2030. I mentioned this in an earlier column; sometime between Thanksgiving and the Gallup announcement that Evansville is the fattest city in the country. How can obesity …
Read more →It’s Time – Create a Plan
Joe Klemczewski, PhD
2-20-12
I have a recipe to share this week. Add the prediction that half of the people in America will be obese by 2030 to the fact that health care costs are the fastest growth line in the American budget, mix 75 percent of our health care costs coming from obesity, and …
Read more →Health Conscious, Not Crazy
Joe Klemczewski, PhD
Nothing says you’re the best boss in the world like a Dairy Queen Reese’s Peanut Butter Cup ice cream cake. Happy birthday to me! One staff member certainly knows how to stack the deck for a great performance review! I carved a small chunk of Heaven from the cake every day …
Read more →Holiday Cheer – or Sneer
Joe Klemczewski, PhD
Thanksgiving is behind us and Christmas looms ahead. When it comes to food and potential weight gain, is there a slight tinge of dread? Many just expect weight gain and schedule a trip to the New Year’s Resolution line at gyms or find themselves stopping at the stack bases of diet …
Read more →Holiday Splurging
Joe Klemczewski, PhD
We have a Facebook group page specifically for the performance division of our company where crazy-competitive clients chat about workouts, recipes, and challenges. Before Thanksgiving, I posted, “So, does everyone have a strategy for Thanksgiving?” Some scrambled for advice, others said they were carrying their own food to family gatherings, and …
Read more →It’s Time – A Lifetime
Joe Klemczewski, PhD
This short series was prompted by the newly-circulated research indicating that over half of us in the United States will be obese by 2030. This is staggering when you consider how slowly change typically occurs in nature. Less than 10 percent of America was obese 30 years ago. We need to …
Read more →It’s What You Know!
Joe Klemczewski, PhD
Work hard, play by the rules, and then someone seems to get a free pass based on just knowing the right person who greases the right wheel for them – it’s painful! What if I told you that you can lose weight faster, dig deeper into body fat stores, but not …
Read more →Mega Fat Loss: Step One
Joe Klemczewski, PhD
I received a couple of emails this week from clients I’d love to share with you. One started, “Help! I’m working out like crazy – I burned 1,286 calories yesterday, 759 today, and I’m just not losing!” Her next sentence was telling: “…and, no, I haven’t been keeping up with …
Read more →Motion Creates Emotion
Joe Klemczewski, PhD
Berklee songwriting professor, Pat Pattison, uses that line to describe how the structure of a verse can dictate how the song feels regardless of the words used. Line structure creates movement and movement creates emotion. What a fantastic metaphor for life, wouldn’t you say? Certainly there is a physical element—blood flow …
Read more →Obstacles or Opportunity?
Joe Klemczewski, PhD
I met Blind Mike in Canada last week. He was in an accident when he was 19 and now has 84 screws, several plates and rods, a titanium face plate, and plastic eyes. His best friend, Mat, showed me a picture of Mike on a motorcycle. He still likes to ride …
Read more →Reality Check – Denial isn’t an Option
Joe Klemczewski, PhD
The education documentary that swept the nation in 2010, Waiting for Superman, dropped the nugget of information that our youth are number one in the world. It isn’t math or science—the U.S. doesn’t even crack the top-twenty—our kids rank number one in…confidence. When school children were polled as to how …
Read more →Sleep Your Way to Weight Loss
Joe Klemczewski, PhD
The United States ranks 19th in the world on the happiness scale. Researchers investigated what countries contain the happiest, most satisfied-with-life people and then drew conclusions. What makes the land of opportunity—the wealthiest people on the planet—place behind 18 other nations? Do you realize that the average household income in …
Read more →Sugar Addiction!
Joe Klemczewski, PhD
This week I talked with a friend who has successfully kept off his lost weight for over five years. The conversation started with, “I’m just addicted to sugar, period. I can’t stop eating once I have just a bite. As a matter of fact, I had a Dairy Queen Blizzard—a medium!! …
Read more →Surviving Restaurants
Joe Klemczewski, PhD
I guess I could have used a title hinting at taste, enjoyment, or a robust feeling associated with eating out, but be honest with me; if you’re trying to lose weight, what emotion does the thought of going to a restaurant elicit? It can be downright stressful and then depressing!
…
Read more →The State of the Union – in Pounds
Joe Klemczewski, PhD
I hear the president will be giving his State of the Union address tomorrow night. Early press reports tell us we’ll be told jobs are being created and the world is becoming a better place. I’m all for rah-rah and pom-poms as long as it’s honest and motivational, so let me put …
Read more →Thermogenesis – Burn, Baby; Burn!
Joe Klemczewski, PhD
Calories in, calories out—simple math, eh? There’s another part of the calorie balance sheet that you may not be aware of. Diet-induced thermogenesis can add 5 to 15 % more to the calorie outflow bottom line. Your resting metabolic rate makes up 60 to 70 % of your energy output and …
Read more →Five Steps to Unshakable Motivation!
Joe Klemczewski, PhD
“I’m soooo upset with myself! I really need a text message or email from you guys every couple of hours to motivate me. I’m just having a really hard time sticking to my diet, especially when I get off work and come home. That’s the time I always mess up!”
That’s …
Read more →Weight-Loss Math
Joe Klemczewski, PhD
According to the 2009 Programme for International Student Assessment, the United States ranks 25th out of 34 countries in math. I can’t complain—it’s my family that’s dragging the country down.
I could pretend it’s a genetic weakness, but math is just hard. I don’t like it. Even with weight …
Read more →Yes We Can!
Joe Klemczewski, PhD
The New England Journal of Medicine reported on a new study this week claiming that hormones cause obese people to regain weight. Let’s put 20 seconds on the clock and see how many ways we can misinterpret the data. Hormones are powerful; they control your body—no doubt about it. It’s helpful …
Read more →Abs for Life: The Permanent Six-Pack Plan
Joe Klemczewski, PhD
If something is worth doing, it’s worth doing right. I can’t remember if my dad told me that when I was helping him frame a wall or build a deck, or if my mom tried to drill it into my head begging me to clean a bathroom, but the phrase …
Read more →Dieting on the Edge of Insanity
Joe Klemczewski, PhD
“Doc, I need to get this weight off fast. I’ll do whatever I need to—drop carbs to zero, cardio three times a day…anything you say. I just do better with an extreme goal.” That email was from a client who gained a lot of weight as he rebounded from a contest and …
Read more →Nutrition for Max Gains! Part III
Joe Klemczewski, PhD
In Part II of this series, I lightly brushed over some of the historical evolution of physique sport and how nutrition theory has changed. We’re in the middle of another possible shift that’s worth discussing. Now that everyone is an expert with a blog or newsletter and information travels through Facebook …
Read more →Nutrition for Max Gains! Part II
Joe Klemczewski, PhD
I want to make a deal before you read any further in this series. I promise to tell you exactly what to eat, when to eat it, and what results to expect if you promise to take notes, be consistent, and pay attention to the deviations I include. Do we have …
Read more →Peak for that Summer Event!
Joe Klemczewski, PhD
This summer I’ll be dragging a suitcase across a dock to float on the blue waters of the Caribbean. I’ve never been on a cruise. A couple of weeks later, my high-school classmates—I haven’t seen most of them in twenty-five years—will be drinking punch from plastic cups with Def Leppard …
Read more →Nutrition for Max Gains! Part I
Joe Klemczewski, PhD
Have you ever stopped to think about what really made you want to start lifting weights? You were in one place and wanted to go to another. Maybe it was for health, maybe for performance, but at least partly to change how you look. The root incentive behind a lot of …
Read more →Shredded Beyond Genetics – Part II
Joe Klemczewski, PhD
Last month I started a short series explaining the genetic uniqueness of metabolism and asserted that a one-size-fits-all approach to dieting is incomplete at best. That flies in the face of many who claim their way of dieting is the right way, but could it be that most are one-trick ponies …
Read more →Shredded Beyond Genetics – Part I
Joe Klemczewski, PhD
My guidance counselor fumbled through his notes looking for the right page. His short-sleeve blue dress shirt made him look like a Xerox repairman, complete with a red checkered tie ending several inches above his belt. Looking back, I don’t envy him at all. Eighth-grade boys may be the least desirable mammal …
Read more →Shredded Beyond Genetics – Part III
Joe Klemczewski, PhD
Wasn’t it Rocky III that put the franchise over the top? Mr. T was scaring more kids than the threat of nuclear war while Rocky was lying around his mansion getting soft. The anticipation, the tension, the conflict—moviegoers drove the sequel to the top of the box office. There was no …
Read more →Ironman Interview
1) What are your basic beliefs regarding fat loss—low carbs/high fat or higher carbs/low fat?
This is a question I hear a lot because there are so many proponents in specific thought camps. You have to look at the physiological roles of protein, carbs, and fat, but you also have to understand your own …
Read more →Surprising Testosterone Response to Rep Schemes
Joe Klemczewski, Ph.D.
Researchers recently compared salivary testosterone and cortisol levels in subjects performing varying rep/load schemes while squatting. An 8 sets of 6 reps power scheme was used in one group, a 6 sets of 4 reps strength format in another group, and a hypertrophy model of 10 sets of 10 used in …
Read more →Eat Protein after Training – Confirmed Again!
Joe Klemczewski, PhD
Many studies have proven that eating protein after resistance training increase protein synthesis. It is also well-studied that any exercise can increase post-training metabolism for typically 90-minutes or so. Some people have speculated, therefore, that you have to chose between eating post-workout to increase muscle gain potential or not eat and …
Read more →Protein Uptake Differences
Joe Klemczewski, PhD
Ever since Met-Rx hit the market with the snazzy marketing of having to combine different proteins from two different containers, there have been 15 years of latest-and-greatest protein sources and varieties. Some of my study in grad school even led to proprietary blends in custom formulations I still use in product …
Read more →Does Carb Intake After Training Really Help Recovery?
Joe Klemczewski, Ph.D.
This question was looked at by measuring muscle-damage markers post-workout with some surprising results. Researchers used eight non-trained individuals to try to prevent training experience differences and used a high-force eccentric exercise for the bicep using a precise Kin Com to create a training response. They were then given Gatorade (.25 …
Read more →The Dreaded Sweet Tooth
Joe Klemczewski, Ph.D.
interview new clients every day and most volunteer a piece of information before I ever ask for specifics. When talking about challenges, most quickly respond with one or the other of these two comments: “I’m not much of a sweets person; I’d rather have a burger or something salty.” Or the …
Read more →MCTs and Weight Loss – Do I Owe Someone an Apology?
Joe Klemczewski, Ph.D.
I’ve long held the position that supplementing with medium-chain tryglycerides has no value in a diet. Some believe that since the smaller-chain fats are broken down and used at speeds more like a low-glycemic carbohydrate instead of a fat, that we should replace carbs with MCT oil when dieting. Citing the …
Read more →Increasing Anabolism DURING Workouts
Joe Klemczewski, PhD
Researchers have focused much attention on the perfect post-workout combination of protein and carbohydrates and even sophisticated forms of each in an effort to reverse exercise-induced catabolism. Getting the pendulum swinging toward anabolism as fast as possible after a workout is critical for recovery and growth. The old, and not entirely …
Read more →Taking Time Off to Grow?
Joe Klemczewski, PhD
We’ve all heard that we “need” to take a week or two off here and there from training in order to get even better long-term results. New research compared taking highly-trained individuals by either tapering training down in terms of strength training (but still incorporating high-intensity training) with another group who …
Read more →Slap Mom and Dad for Sugar Cravings
Joe Klemczewski, PhD
Ever since efforts have been made to unravel human DNA we’ve been assaulted with headlines blaming every atypical behavior as a genetic issue. Strict behaviorists get riled up because they think that takes away all personal responsibility: “It’s not my fault that I…” But, we are organic and our mind is …
Read more →Eat More Rocks and Nails
Joe Klemczewski, PhD
I’ve heard many people say they would rather eat their calories than drink them. Most are referring to liquid carbs versus whole food, but some even forego protein shakes in favor of solid fare. Interestingly, there appears to be something to the feeling of satiety and whole food, and the harder …
Read more →Antioxidants: The Magic Fat Loss Pill?
Joe Klemczewski, PhD
I field email all day answering the question: Does this supplement work? The question is asked in the context of gaining muscle or losing body fat – go figure. Most of the time I usually have to reply that there is a lack of evidence or there are conflicting studies or …
Read more →Pina Colada Celebration Shake
1/4 c. unsweetened almond milk
1/4 c. water
2 oz. fresh pineapple
1 scoop Diet Doc Vanilla Bean Protein Blend
1 tsp. sugar-free vanilla pudding mix
1 or 2 drops coconut extract
7 ice cubes
Blend all ingredients in a blender until smooth. You may need …
Read more →Ice Cream Makes You Crave Ice Cream
Joe Klemczewski, PhD
Every time I eat junk food, nothing else just seems to taste as good – I just want more junk. Seems logical, right? Mom always said to eat your vegetables first; she was onto something! It seems that certain fats can trigger a suppression mechanism in your brain that regulates hunger. …
Read more →Weight Loss Drugs Safety Questioned
Has there been a weight-loss drug not taken off the market yet? Of course, it’s usually after the health of millions of have been compromised. The FDA announced on August 24th, 2009 that liver injury is occurring in those taking Orlistat, marketed as the prescription drug Xenical and the over-the-counter supplement Alli. To …
Read more →Reason 7,921 to Lose Weight and Live Leaner
Joe Klemczewski, PhD
The Journal of Human Brain Mapping recently released a study showing obese people have eight percent less brain tissue than those of normal weight. It appears that the brain ages prematurely and this accelerates, showing obese people in their 70s with “severe brain degeneration.” I get accused of that enough already …
Read more →Breakfast is Still King
Joe Klemczewski, PhD
There probably aren’t too many of the 2,500 new diet books published each year that don’t include a good breakfast. Probably not one. If mom ever needed confirmation to back up her insistence that you fill up in the morning, Daniela Jakubowicz, MD, has it. An endocrinologist in Caracas, Venezuela, …
Read more →Tofu Causes Brain Damage
Joe Klemczewski, PhD
So, that may be a bit aggressive of a title, but researchers reviewing 719 elderly Indonesians found that those who consumed tofu once a day had worse memory and increased dementia than the norm. Other studies have confirmed this in individuals over 65 with soy intake literally doubling their risk of …
Read more →Carbs Don’t Increase Testosterone
Joe Klemczewski, PhD
Examining the hormonal response to carbohydrates, researchers investigated total testosterone and insulin in subjects at rest and post-exercise, with and without carbohydrate ingestion. Blood draws were taken pre-workout, post-workout, and at 15-minute, 30-minute, and 60-minute intervals. Insulin levels did rise as expected with carbohydrates, but carbohydrates had no impact on testosterone …
Read more →Stop Alzheimer’s and Ease Post-Workout Pain
Joe Klemczewski, PhD
Every time I take an Advil I’m conditioned to think my kidneys are one day closer to the trash heap. Neuroscience researches, including Bruce T. Lamb, PhD, have shown that microglia-mediated inflammation is an early predictor of Alzheimer’s long before symptoms are evident. Halting this inflammation early significantly decreases the chance …
Read more →Why Doesn’t Exercise Lead to Weight Loss?
Joe Klemczewski, PhD
That question was an actual headline appearing in the New York Times on November 4th of this year. The article reported on a study published in the British Journal of Sports Medicine, which investigated the “afterburn”—the period of time after exercise when the body supposedly burns extra calories. A wide …
Read more →Lose Weight While You Sleep!
Joe Klemczewski, PhD
Well, it’s not quite that easy, but miss out on your sleep and you’ll find fat loss is much more difficult. Multiple studies have shown that sleep deprivation causes more hunger the next day and now it’s been shown that the hormone Leptin may be behind the effect. More Leptin is …
Read more →Low-Fat Guacamole
Start out the New Year celebration or any celebration with a dip you won’t feel guilty consuming!
INGREDIENTS
One 15-oz. can early/young peas, drained
1/2 cup mashed avocado (about 1 medium avocado’s worth)
1/4 cup fat-free plain Greek yogurt (like Fage Total 0%)
4 tsp. lime juice
1/2 tsp. minced garlic
1/4 tsp. …
Read more →Consume Research with a Little Salt—and Maybe Ketchup
Joe Klemczewski, PhD
Whether by email, forums, or our Facebook group page, a day doesn’t go by without several questions regarding specific supplements or supplementation methods. “What do you think about…Do you recommend…Should I…?” A small research piece in the National Strength and Conditioning Association’s Performance Training Journal is a good example of how …
Read more →Lions and Tigers and…Fructose, Oh My!
Joe Klemczewski, PhD
You have undoubtedly read articles that say fruit will make you fat. An e-newsletter screamed the title, “To Shed Pounds You Must Eliminate this Food!” I took the bait. It wasn’t Reese’s Peanut Butter Cups, so I felt safe. But it was the tired rant against fructose in general. Some researchers, …
Read more →Just in Case
Joe Klemczewski, PhD
The September Journal of the American Physical Therapy Association reported the effects of high-intensity inspiratory muscle training following a near-fatal gunshot wound. Apparently it’s pretty effective; you may want to tuck that tidbit away…you know, in case you get shot in the lung and you’re at the gym wondering if you …
Read more →Post-Training Nutrition: The Plot Thickens!
Joe Klemczewski, PhD
One of the most common questions I receive is what to eat before and after training and cardio sessions. A quick review of the best research shows that having carbs prior to training is critical to delay cortisol and to provide support to spare glycogen and therefore amino acids. Add some …
Read more →Health and Muscle
Joe Klemczewski, PhD
I have to admit that it bothers me when physique competitors don’t care about their overall health. It can be true of any athlete, I know, but I hold my worldwide iron brothers and sisters to a higher standard. We strive to be lean, strong, and carve out the best work-of-art …
Read more →Ending Sexual Dysfunction in Women
Joe Klemczewski, PhD
So, um…yeah…possibly kind of risky reporting on this one, but doggone it, every woman should have healthy, happy, frequent sex! I’ve always liked Robin Hood and social justice is all the rage; when 40 percent of American women report a form of sexual dysfunction, there’s just something wrong with the world!…
Read more →Running Versus Biking: A Fat-Loss Smackdown!
Joe Klemczewski, PhD
Research conducted at the Department of Human Biology at the University of Cape Town, South Africa, attempted to stabilize the variables of biking and running to assess which is best for burning body fat. Maximal bouts of running and cycling were performed by male triathletes. Intensity was controlled in many ways …
Read more →Caffeine: 10-Hour Effect?
Joe Klemczewski, PhD
I’ve written often about the ergogenic benefits of caffeine. It isn’t by chance you have better, stronger workouts with a little jolt of java or an energy drink, pill, or potion. There are central nervous system changes occurring that allow you to focus, get more work from muscle tissue, and surge …
Read more →Vitamins Cause Prostate Cancer?
Joe Klemczewski, PhD
Recently the National Cancer Institute journal reported that a study of over 300,000 men for a period of 5 years showed men were twice as likely to die of prostate cancer if they take a multivitamin regularly. They admitted that vitamins may not cause an increase in risk, but they may …
Read more →CHALK UP ANOTHER ONE FOR CAFFEINE
Joe Klemczewski, PhD
Yet another study finds ergogenic properties of caffeine to be real and not imagined. A study by K.J. Cureton, et al, (reported in The International Journal of Sport Nutrition and Exercise Metabolism, 2007, 17, 35-55) compared a placebo drink, a carbohydrate-electrolyte drink, and a caffeinated carbohydrate-electrolyte drink in cyclists alternating …
Read more →LOW-FAT VERSUS MODERATE FAT DIETS
Joe Klemczewski, PhD
The never-ending search for the perfect diet continues. L.G. Rasmussen, et al, created a six-month, controlled, isocaloric diet study comparing a low-fat (20 to 30% of calories from fat) and a moderate-fat diet (35 to 45% of calories coming from fat). This left carbs at a 55 to 65% range and …
Read more →HYPERHYDRATION OF MUSCLE CELLS ONSTAGE
Joe Klemczewski, PhD
Bodybuilders have long looked for magic potions and cultic practices to ensure that when they get onstage they’re explosively full yet their skin appears very dry. The dichotomy has stumped just about everyone, however, as “dry” means no water to most competitors and yet muscle being 65-70% water, “explosive” somehow is …
Read more →Fructose Is Your Friend
Joe Klemczewski, PhD
Every week I answer many of the same questions over and over and have for years. One of the most common is, “When do you want me to take fruit out of my diet?” Some authors have claimed fruit is the dieter’s devil due to sugar content, while others claim fructose …
Read more →Preventing Athletic Injuries in Kids
Joe Klemczewski, PhD
Paul M. Saluan, M.D, a pediatric orthopaecic surgeon at Cleveland Clinic Sports Health, recently outlined prevention guidelines to combat the growing trend of adolescent sports injuries. The good news is there are over seven million student athletes; the bad news is they are responsible for two million injuries and half a …
Read more →Another Oil Enters the Game
Joe Klemczewski, PhD
Dozens of studies outline the benefits of rice bran oil including the cholesterol-lowering properties from the key ingredient, oryzanol. Along with ingredient, tocotrienol (found in vitamin E), oryzanol is also responsible for many other health benefits, including better digestive function. Many oils consumed are fragile and unable to be used in …
Read more →Pre-Workout Jelly Beans?
Joe Klemczewski, PhD
Forums are full of training tacticians debating the exact amount, source, and timing of nutrients to get “a mind-blowing pump, duuuuude!” or to make sure all the effort of the workout doesn’t crumble because they didn’t have exactly 75 grams of dextrose with exactly 25 grams of whey. Researchers investigating parallel …
Read more →Metabolic Anarchy!
Joe Klemczewski, PhD
We all know when losing weight, the metabolism will decrease, right? Right? Well, let me tell it to you straight: when you lose weight, your metabolism will fall. As I outlined in a major article earlier this year, gaining as much as 20% of your body weight can increase your metabolism …
Read more →Hmmm…Can Too Much Protein Cause Muscle Loss?
Joe Klemczewski, PhD
A recent study showed that an acidic body environment can cause a decrease in lean body mass in older men and women. Many bodybuilders and muscle mag fiction writers ignore evidence that excess protein isn’t necessary for muscle growth, but here’s one more for the file. An acidic environment is created …
Read more →Morning or Evening Cardio for Weight Loss
Joe Klemczewski, PhD
Prevailing consensus is that fasted morning cardio is more effective for fat loss due to higher circulating fatty acid levels and lower blood glucose. Studies confirm that a higher percent of fat is used in the morning; however, several variables have been investigated that nullify that benefit. First, less blood glucose …
Read more →BCAAs Decrease Muscle Soreness
Joe Klemczewski, PhD
Branched-chain amino acids have become a mainstay in bodybuilding supplementation due to protein synthesis properties. The list of supplements that actually cause muscle growth is a short one and BCAAs reign supreme. A current study investigated their ability to decrease muscle soreness, assuming that would mean a decrease in muscle damage. …
Read more →Protein Levels Elevated!
Joe Klemczewski, PhD
A newly reported study in The American Journal of Clinical Nutrition (Volume 84, Number 4) reports what many nutrition consultants “in the field” have suspected for decades: government food agencies have underestimated protein needs. There has been a long-standing tension between those performing real-life, effective weight-loss and nutritional programming – …
Read more →Fiber Does Decrease Hunger
Joe Klemczewski, PhD
Also reported in The American Journal of Clinical Nutrition is a study by R.A. Samra and G.H. Anderson adding to the evidence that the complexity and density of food does decrease hunger. Just when the Glycemic Index was getting kicked around for not being novel and trendy enough it seems it …
Read more →Don’t Take Away My Advil!
Joe Klemczewski, PhD
There has been an ongoing discussion as to whether non-steroidal anti-inflammatory drugs like ibuprofen, aspirin, and naproxen hurt an athlete or bodybuilder’s pursuit of muscle. The argument goes that since training causes varying levels of inflammation as the catalyst to the hypertrophy and strength response, if you’re flooding your body with …
Read more →Workout Nutrition – I Was Right!
Joe Klemczewski, PhD
John Ivy, PhD, author of Nutrient Timing, is a brilliant man. But ever since that book was released I’ve had to battle one concept with occasional readers or clients. Dr. Ivy makes a big deal about post-workout carbs – and rightly so; they’re important. But, they’re only important if your …
Read more →Obesity Caused by Cold Virus?
Joe Klemczewski, PhD
Researchers at the University of California are investigating a link between a common cold virus, Adenovirus 36 and obesity in children. They found that children who had been infected with AD36 were up to 50 pounds heavier. Attempting to sort out cause and effect, other studies in petri dishes show that …
Read more →Fit and Fat?
Joe Klemczewski, PhD
The debate whether you can be fit and healthy even if you’re overweight ranks right up there between the effect of cattle flatulence on global warming and whether or not anyone has actually ever gone to the emergency room four hours after taking Viagra. Many have contended that you can indeed …
Read more →Post Workout Carbs
Joe Klemczewski, PhD
The post-workout meal. Tomes are written about it. Small children listen in amazement as fathers spin tales of carbohydrate supercompensation. Highways and airports are being renamed Dextrose Parkway and Ribose International. Indigenous tribes have built statues of the sugar cane plant and bow before it. EVERYONE knows you have to consume …
Read more →Eat Before Cardio?
Joe Klemczewski, PhD
Like most competitors, I was advised early in my career to do an hour of cardio every morning on an empty stomach. It’s what you did. The noticeable lack of energy—and I mean true muscular fatigue and depletion—was just something you had to suffer through. One particular off-season, I decided to …
Read more →USDA Guidelines Updated
Joe Klemczewski, PhD
Have you ever looked up how much Zinc you need every day? Calcium? Are you familiar with how many calories are recommended for the average male or female? Decades ago the government commissioned a study to see what levels of vitamin, mineral, and nutrient intake were needed to prevent overt disease …
Read more →Plastic DNA?
Joe Klemczewski, PhD
Just over a hundred years ago the first car rolled onto the highway; I mean the dirt road. Forty-three presidents ago we were “bleeding” patients with leeches. “Look how far we’ve come” doesn’t begin to describe the advances we’ve seen in an incredibly short time. As deep as science has gotten, …
Read more →The Secrets to Success Aren’t Secrets at All–Strive and You Will Thrive!
Yup. Here I go again– performing a running pole vault onto my “you’ve gotta fail to prevail” soapbox.
How can I not go there when research resoundingly and repeatedly supports the concept of goal striving for success. The individuals who “make it” have worked for it.
Striving, by definition, is action oriented! It’s powerful …
Read more →5 Things You Must do to Supercharge Your Metabolism
Joe Klemczewski, PhD
There it is again: the “M” word. Every fitness magazine is plastered with promises of a J-Lo body through genetic-busting tips, workouts, recipes and diets. But what is your metabolism? Can it be increased? Slide off that physio-ball and let’s find out!
Everyone has a genetic metabolism, or rate at which your …
Read more →Eat More Pizza; Less Tuna
Joe Klemczewski, PhD
Despite all the biochemistry, physiology, and wordsmithing in my book, Metabolic Transformation, the phrase most quoted back to me by readers is, “If-I-eat-another-chicken-breast-I’ll-puke syndrome,” as I described variety and creativity in crafting meals. Dieters relate to that statement all too well. Just yesterday a new client sat across from me and …
Read more →Improving Digestion While Dieting
Joe Klemczewski, PhD
Digestive woes plague a growing amount of people in the United States for a host of reasons. Fast food, less fiber, less whole food, more processed food, unpredictable eating patterns and even stress has lead to acid reflux, irritable bowel syndrome and worse conditions such as ulcerative colitis. Often a diet …
Read more →Understanding Fat to Get Lean
Joe Klemczewski, PhD
The entire spectrum of dietary fat theory has both its teachers and its students. Low fat diets, high fat diets, and balanced diets have all made their mark on the diet industry in the last two decades. Each extreme has been popularized by seemingly credible experts and countless people claim to …
Read more →Beat Winter Fat Now!
Joe Klemczewski, PhD
Every spring merciless advertisers start hounding us with reminders that swimsuit season is around the corner so we diligently start chipping away at the few pounds of winter weight gain. We diet, sweat, sacrifice, and avoid early outings because we’re embarrassed thinking our body isn’t quite perfect yet. Summer, fall, and …
Read more →10 Critical Steps to Permanent Weight Loss
Joe Klemczewski, PhD
Every week my conference room fills up with new clients nervously anticipating the first step in a consulting program that boasts being “Your Last Diet!” This week in the formal class I had a guest of honor of sorts; a client who began working with me three years ago, lost 75-pounds, …
Read more →Custom Weight Loss
Joe Klemczewski, PhD
Someone I’ve known for years recently stopped me to ask about my nutrition program. She had seen several friends lose 30-70 pounds and despite her own efforts to manage her body composition, she just couldn’t rid herself of the extra weight she’d wrestled with for years. Why exactly were my clients …
Read more →Good Fat?
Dr. Joe Klemczewski
To say you haven’t heard the phrase “good fat/bad fat” would indicate that you’re suffering from amnesia or you have successfully avoided the 50,000 diet books added to our shelves annually. Or maybe you’ve worked for the American Heart Association for 40 years and you haven’t heard that even they …
Read more →Six Habits that will Kill Your Diet
Joe Klemczewski, PhD
The well-bantered “fact” that 95% of those attempting to lose weight fail, leads many frustrated career-dieters to my office looking for answers. A new twist emerged last year when a study concluded that most diets could lead to weight loss but those that were successful in keeping it off had one …
Read more →Save the Cows! (And yourself.) Losing Weight Easily without Eating Meat
Joe Klemczewski, PhD
I don’t think anyone would argue that the average vegetarian is healthier than the average human carnivore – agreed? I mean, come on – if you’re going to make a health decision to never eat a New York Strip Steak or even a flakey, crusted delicious piece of Orange Roughy …
Read more →Your Best Body on Your Big Day!
Joe Klemczewski, PhD
A little anxious about that company pool party, family reunion, or first date coming up? How about THE big one: your wedding!? Wouldn’t it be nice to look as absolutely perfect as you can on that day? I’m going to outline what you can do for the entire week prior to …
Read more →Artichoke Hummus
Who needs all the fat in store bought hummus? Try this delicious alternative as you start your healthy New Year!
Ingredients
1 cup canned artichoke hearts, drained
1/4 cup fat-free vegetable broth
1/4 cup plain fat-free Greek yogurt
1 tbsp. lemon juice
1 1/2 tsp. crushed garlic
1/2 tsp. dried parsley flakes
1/2 tsp. …
Read more →Three Steps to Mega Fat Loss
Joe Klemczewski, Ph
I received a couple of emails this week from clients I’d love to share with you. One was from a woman who exclaimed, “Help! I’m working out like crazy – I burned 1,286 calories yesterday, 759 today, and I’m just not losing!” Her next sentence was telling: “…and, no, I haven’t …
Read more →Avoid The New Year’s Rush…and STRESS!
Joe Klemczewski, PhD
When you hear the word “diet,” what reaction comes to mind? We posed this question at a lecture this month and every answer was rooted in anxiety. One gentleman said, “Restriction.” Another said, “Deprived.” I doubt I’ll be the first one to hit you with the holiday weight-gain guilt trip, and …
Read more →First Quarter Weight Loss
Joe Klemczewski, PhD
New Year’s Day came and went—another big, red X on the calendar of life. The biggest blank-slate opportunity of the year is over. Don’t get me wrong; behind my slight cynicism I really do like new starting points. I’m obsessive-compulsive; any chance to begin again and improve something is good day …
Read more →Get Shredded…Eating Ice Cream!
Joe Klemczewski, PhD
Every time I think we’ve reached the zenith of weight gain in America, I get surprised and we gain even more. Obesity increased again in 28 states last year. What are we doing wrong?! We can point to many variables—as a matter of fact; large government commissions have analyzed every facet …
Read more →It’s Not Too Late for That Beach Body!
Joe Klemczewski, PhD
A client I’ve known for many years emailed me yesterday and said, “Joe, I’ve let moving and work pull me down, I’ve been eating out a lot, and I haven’t been running…I don’t even think I’ve been to the gym in a year! I want my abs back!”
What a loaded sentence.…
Read more →Metabolic Positioning
Joe Klemczewski, PhD
“I lost two pounds this week but gained it right back after one meal out—I’ll never lose weight at this rate! How in the world can I gain two pounds from one meal?! My metabolism is screwed up!”
Ever have thoughts like that? I receive a similar email approximately every 15 …
Read more →Plan for Success through the Holidays!
Joe Klemczewski, PhD
By the time this article hits the stands and finds its way to you, you may be covered up in a sweatshirt and jeans. The swimsuit is packed away, and to be a little blunt, you may not be seeing your body as often as you did in July. The holidays are …
Read more →Three Radical Ways to Start Your Diet
Joe Klemczewski, PhD
In his book, On Writing, Stephen King says a good writer is willing to kill his darlings. Even if it’s your favorite sentence, paragraph, chapter, subplot, or character, if it doesn’t progress the story, you have to be willing to eliminate it.
Jack Welch, famed CEO of General Electric, had …
Read more →Surviving Summer BBQs!
Joe Klemczewski, PhD
We gain weight in the winter and hope like crazy we can lose it by summer. Conventional wisdom says when spring rolls around we’re more active and we should naturally shed pounds. Summer, however, can bring activity that isn’t diet friendly. Days at beaches, ball diamonds, parks, or picnics can hamper …
Read more →Thermogenesis – Burn, Baby; Burn!
Joe Klemczewski, PhD
Calories in, calories out—simple math, eh? There’s another part of the calorie balance sheet that you may not be aware of. Diet-induced thermogenesis. I know; you can’t hit a water cooler in any office without overhearing a conversation about it. I heard it may host Saturday Night Live next week. Okay, …
Read more →Five Steps to Unshakable Motivation!
Joe Klemczewski, PhD
“I really need a text message or email from you guys every couple of hours to motivate me. I’m just having a really hard time sticking to my diet, especially when I get off work and come home. That’s the time I always mess up!”
That’s a rich bit of communication—a …
Read more →Appetite Control
Joe Klemczewski, PhD
“I don’t know what happened; I started crumbling off little bits of a cookie while I was waiting for my husband and pretty soon I was shoving whole cookies into my mouth. That started an entire weekend of bad eating—I just kept eating crap even when I wasn’t hungry!” That’s the …
Read more →Avoid The New Year’s STRESS!
Joe Klemczewski, PhD
When you hear the word “diet,” what reaction comes to mind? We posed this question at a lecture this month and every answer was rooted in anxiety. One gentleman said, “Restriction.” Another said, “Deprived.” I doubt I’ll be the first one to hit you with the holiday weight-gain guilt trip, and …
Read more →Freaky Abs – An Intelligent Approach
Joe Klemczewski, PhD
I was sitting in a coffee shop this morning and a young man approached me and asked, “How do I gain the most muscle I can, the fastest?” My reply: “Lift weights and eat a lot.” He thought I was joking. Smiling, he stood patiently waiting for me to give him the …
Read more →Health Conscious, Not Crazy
Joe Klemczewski, PhD
Nothing says you’re the best boss in the world like a Dairy Queen Reese’s Peanut Butter Cup ice cream cake. Happy birthday to me! One staff member certainly knows how to stack the deck for a great performance review! I carved a small chunk of Heaven from the cake every day …
Read more →Long-Term Weight Loss in a Short-Term World
Joe Klemczewski, PhD
I recently heard that research done on first-generation millionaires with net assets above $10 million, had some startling common denominators. Dozens of variables and commonalities were sifted down to a handful of traits and they all indicate one thing: these are not men and women who live through a veil of …
Read more →Passing the Torch
Joe Klemczewski, PhD
Where did it start? Al Bundy in Married with Children? Everyone Loves Raymond? Budweiser commercials? Men have become the whipping boys of current culture…we’re shown to be utterly inept as fathers and husbands. Don’t get me wrong; there is some hilarious material out there, but it has become such …
Read more →Power Spacing: A Fat-Melting Meal Plan!
Joe Klemczewski, PhD
It’s been dogma for decades that you “have to” eat every three hours if you want to be lean. While the premise is true enough, nothing could be further from the truth as a hard rule. Eating smaller, more frequent meals ensures you can get protein around the clock—better for protein …
Read more →Staying Lean Without Losing Your Mind
Joe Klemczewski, PhD
I pick the aisle seat because I’m a little claustrophobic, a little paranoid, and I drink a fair amount of water. On a recent flight a wiry, 70-something gentleman approached and expressively motioned he was stuck in the center seat. He must have booked his flight on Priceline. His pants barely …
Read more →The Perfect Plan
Joe Klemczewski, Ph.D.
Just this week I met with a physician who wants to lose 30 pounds. See if his description and goals fit you:
- Busy and working way more than a 40-hour work week
- Kids at home of various ages and in many activities
- Eats out a fair amount due to schedule and
…
Three Steps to Summer Abs!
Joe Klemczewski, PhD
Be honest, did you find yourself in the New Year’s Resolution line at a gym in the first week of January? Did you stop and gaze at the stack bases of diet pills that magically appear in all the stores between Christmas and the Super Bowl?
The holiday weight gain expected …
Read more →To Think or Not to Think– That is Not the Question
–Kori L. Propst, MS, LCMHC
Ever have those days when you wish you could just CONTROL-ALT-DELETE your way to new thoughts, a different situation, or varied emotions?
I’m certainly not immune to moments of feeling frazzled and tired, maxed out, emotionally overloaded, or otherwise just wanting to left click on my hibernate button. At the …
Read more →Appetite Control
Joe Klemczewski, PhD
“I don’t know what happened; I started crumbling off little bits of a cookie while I was waiting for my husband and pretty soon I was shoving whole cookies into my mouth. That started an entire weekend of bad eating—I just kept eating crap even when I wasn’t hungry!” That’s the …
Read more →The New Tandem Training– Your One-Two Punch!
–Kori L. Propst, MS, LCMHC, Diet Doc Wellness Director
According to the 2003–2004 National Center for Health Statistics (2006), in 1980 obesity was approximating 15% of the American population. Over the last 14 years, obesity has increased by 75% (American Heart Association, 2005). More than a third of the population is categorized as obese, with …
Read more →Your New Year’s Resolution Evolution
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Developing Optimism for Peak Performance
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The Wisdom Within
Kori L. Propst, MS, LCMHC
“I need….”
“I should…”
“I want…”
“I can’t…”
Does the pushing, pulling, clawing, scraping, scrapping, and suffering ever end?
At what point do you recognize that you’re incapable of controlling everything in your tiny, little world?
I’ve been there. I’ve done that. I DO that.
And I realize the …
Baked Potato Chips
Yum!!! Make your own baked potato chips in the microwave! You determine the amount of fat. Just a litte canola spray is all that is needed!
Ingredients:
canola spray
one medium (about 6 oz.) potato, sliced paper thin (I like to use a mandolin)
salt or seasoning of your choice
Directions:
…
Read more →Holiday Eggnog Shake
1/4 c. low-fat cottage cheese
1/4 c. water
1 scoop Diet Doc Vanilla Bean Protein Blend
1/2 tsp. pumpkin pie spice (or
1/4 tsp. ea. cinnamon
and nutmeg)
1/2 tsp. stevia (or 1 packet)
1 tsp. sugar-free vanilla pudding mix
1/2 tsp. rum extract
7 ice cubes…
Read more →Don’t Check Your Brain at the Restaurant Door
Joe Klemczewski, PhD
Joe Satran, a staff writer for the Huffington Post, recently described his attempt to follow the USDA’s My Plate nutrition guidelines. Knowing he had a lot of “meats and grains left to eat,” he thought it would be an easy and enjoyable meal when a friend invited him to dinner, but …
Read more →Fit and Focused– Mindfulness Matters
Kori L. Propst, MS, LCMHC, Diet Doc Wellness Director
If you haven’t yet checked out our new magazine, Alpha–The Evolution of Fitness, I’d snatch it up quickly. Don’t miss a single day that could be used to start creating your best life with cutting edge nutrition, fitness, mindset, and sport information!
In our last …
Read more →What Belief Are You Clinging To?
Kori L. Propst, MS, LCMHC, Diet Doc Wellness Director
When we suffer…when we feel we “just can’t get a break”…when we are uncomfortable and fearful and trying so hard to avoid uncertainty…
maybe we need to ask “What belief am I clinging to?”
We’re all so hell bent on being happy all the time. Sure, …
Read more →Can You Trust Your Struggle?
Kori L. Propst, MS, LCMHC, Diet Doc Wellness Director
I’ve been practicing more and more “leaning in” to my anxiety.
Using what I notice my body is conveying to me– the racing mind, lack of focus, tense shoulders, heavy sighs, and fidgitiness — as a signal to tune in to the feeling as opposed to …
Read more →Wanted: Happiness
Kori L. Propst, MS, LCMHC, Diet Doc Wellness Director
Happiness is a choice, yes, and while each of us is born with a predisposition toward optimism or pessimism, we also know that these traits are malleable. We can practice optimism to become more positive. The positive psychology movement wouldn’t have gained so much ground if …
Read more →Too Much of a Good Thing
Kori L. Propst, MS, LCMHC, Diet Doc Wellness Director
We are fickle, fragile, frivolous beings. Yes, yes we are.
We crave novelty, yet we fear change.
We desire security, yet we’re unwilling to take risks to move toward it.
We want intimacy, but we’d like to forget the vulnerability that goes along with it.
Is …
10 Reasons to Run Right Now!
Kori Propst, MS, LCMHC, The Diet Doc & Perfect Peaking Wellness Director
Contrary to popular muscle-bound belief, running could be one of the greatest tools in your best-body arsenal! Aside from the intense metabolic training advantages, running can also strengthen the tensile properties of our all-important spongy-tissue that we’re so careful to keep healthy. And …
Read more →Breaking Through Plateaus
Joe Klemczewski, PhD
Researchers tell us that one of the traits of successful, permanent weight losers is weight monitoring. They brave the scale regularly. Body weight is important data, but some people get a little nervous when it fluctuates. Okay, they actually blow a gasket. If the scale makes you nervous, just remember that …
Read more →Negotiate Better Progress
Joe Klemczewski, PhD
For years I’ve seen the business seminar tagline: “You don’t get what you deserve; you get what you negotiate.” Chew on that hunk of philosophy for a minute. It sounds harsh, but in many regards…it’s true. There is no possible objectivity in a statement like that, but life plays out that …
Read more →Don’t Check Your Brain at the Restaurant Door
Joe Klemczewski, PhD
Joe Satran, a staff writer for the Huffington Post, recently described his attempt to follow the USDA’s My Plate nutrition guidelines. Knowing he had a lot of “meats and grains left to eat,” he thought it would be an easy and enjoyable meal when a friend invited him to dinner, but …
Read more →The Personal Side of Health
Joe Klemczewski, PhD
I recently spent two days lecturing and meeting with clients in West Virginia, the state with the highest incidence of obesity. One of our Diet Doc operations is managed by Dr. Greg Bradley-Popovich, who teaches nutrition at Wesleyan College in Clarksburg. Greg warmed up the crowd by poking fun of his …
Read more →Stayin’ Alive Under the Summer Sun!
–Kori L. Propst, MS, LCMHC
(published in Naturally Fit Magazine)
Squinting through the mid-day sun, I jogged around the corner to see a gloriously thick saguaro in the yard ahead of me. “Shade,” was the word tapping me in the forehead with each stride. “Shade.”
I stopped and stood in the small sliver of the …
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