Smart Weight Loss - March 2017

A 2-PART RUNDOWN OF CONDITIONS THAT CAUSE CHILDHOOD OBESITY 

Issue 15 I March 2017 

2 easy steps for an intense 

30 MINUTE 

WORKOUT 

a 2-p art rundown of conditions that 

LEAD TO CHILDHOOD OBESITY 

3 p rinciples on the best way to 

LOSE WEIGHT 

3 tips on pilates for 

SENIOR CITIZENS 

4 healthy and convenient 

SNACKS FOR KIDS 

March 2017 I 

A 3-PART OVERVIEW OF REACHING PEAK PHYSICAL FITNESS1

2 

| March 2017


3

Contents 

07 

11 

15 

19 

23 

27 

Issue 15 • March 2017 

4 COMMONLY ACCEPTED 

MYTHS ABOUT 

METABOLISM 

3 TIPS ON PILATES FOR 


2 EASY STEPS FOR AN 

INTENSE 30 MINUTE 

WORKOUT 

A 2-PART RUNDOWN 

OF CONDITIONS THAT 

CAUSE CHILDHOOD 

OBESITY 

3 PRINCIPLES ON THE 

BEST WAY TO LOSE 

WEIGHT 

4 HEALTHY AND 

CONVENIENT SNACKS 

FOR KIDS

Contents 

A 3-PART OVERVIEW 

OF REACHING PEAK 

PHYSICAL FITNESS 

4 FREQUENTLY ASKED 

QUESTIONS ABOUT 

EXERCISE AND ANTI-AGING 

2 QUICK TIPS FOR TEACHING 

KIDS ABOUT FRUITS AND 

VEGETABLES 

A 3-PART GUIDE TO 

EXERCISING WHILE 

INJURED 

2 REASONS TO START YOUR NEW 

FITNESS PLAN TODAY 

3 KEY POINTS ON 

PREGNANCY AND 

AFFECTING YOUR CHILD’S 

WEIGHT 

31 

35 

39 

43 

47 

51

Issue 15 I March 2017 

Editor 

Ralph Dozier 

Writer 

Marianne Williams 

Head of Creatives 

Nyvia Ross 

Graphic Designer 

Michael Juanson 

Digital Property Managers 

Maharlika Matutinao 

Layla Anaya 

Digital Property Assistants 

Krystine Sitjar 

Warren Nietes 

Online Presence: 

Facebook 

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Pinterest 

For advertising concerns 

please contact KJ Ross at 

kjross@authoritativecontentllc.com 

Smart Weight Loss Magazine content 

cannot be copied or reproduced in any 

form without the written permission 

of the publishers. Smart Weight Loss 

Magazine editors and publishers shall 

not be held liable for any unsolicited 

materials. All prices and specifications 

published in this magazine are subject 

to change by manufacturers, agency 

and retailers. 

6 

Welcome to Smart Weight Loss Tips Mag! You’ve made it to a great source of knowledge for your 

weight loss and wellness needs. Our team has put together useful guides, tips, and strategies to help 

you shed unwanted pounds and transform your life for the better. That all starts today! 

In America, it’s no longer news that obesity is an epidemic. Time and time again, statistics are thrown 

around showing the correlations between obesity and diseases, as well as other tangential conditions. 

In response to this problem that has swept the nation, businesses developed fad diets, poor 

quality weight loss pills, and empty promises to trick you into spending money on methods that are 

not only inefficient, but may also cause new problems for your health. Unfortunately, that was more 

than 15 years ago: today, it’s almost the norm. 

At Smart Weight Loss Tips Mag, we’re cognizant of the fact that there is a proper way to lose weight. 

You can’t just stop eating, go workout excessively and expect to drop pounds without 

creating a whole other set of pitfalls for yourself along the way. If you want 

to learn how to shed fat and start feeling good both in the mind and body, 

you’ve come to the right place. We’ll debunk common myths about weight 

loss and dieting, show you how to exercise and beat aging, share fast 

workouts, and more. Once you discover the benefits of healthy, wholesome 

living, you’ll never want to go back to that fad diet again. 

| March 2017 

Thanks for reading, and be sure to check out our website! 

Regards, 

Ralph Dozier 

RALPH DOZIER 

Editor 

Smart Weight Loss Magazine 

EDITOR’S NOTE

4 Commonly Accepted 

MYTHS ABOUT METABOLISM 

by 

Ralph Dozier 

Follow Us: 

These are just 4 of the more popular myths that have perpetuated themselves 

over the years. We debunk these and explain what metabolism is really about. 

There are 

probably as 

many myths 

about your 

metabolism as 

there are truths. Some of 

the erroneous information 

has been around so long 

and so widely promoted 

that many believe it to 

be true. Here are 4 myths 

commonly accepted as 

truth about metabolism. 

Never skip breakfast. 

Hot peppers burn more 

calories. Caffeine boosts 

your metabolism. And 

lastly, a pound of muscle 

burns 100 calories per day. 

1 

NEVER SKIP 

BREAKFAST 

The advice here has always 

been to eat breakfast 

within an hour after arising 

to get your metabolism 

revved up from your night 

of fasting. The truth is it is 

not as important that you 

eat as it is what you eat. 


7

Make sure your breakfast consists of fiber, lean protein and other nutrients. The cold 

hard fact is if you have to choose between a doughnut and nothing, choose nothing. You 

don’t need the saturated fat and sugar found in most baked goods. The spike in calories 

burned by your metabolism from eating a doughnut isn’t enough to offset the additional 

calories ingested. 

Pilates can be a great program for the senior citizen. It just requires some modification to a standard 

program. Read on to find out more. 

 

CLICK HERE TO LEARN MORE 

2 

HOT PEPPERS BURN MORE CALORIES 

While it is true that hot peppers burn 

calories, a presentation from a recent study 

from Experimental Biology suggests mild 

peppers have the same calorie potential 

without the mouth-singeing agony. 

Mild peppers contain the compound 

dihydrocapsiate (DCT) while hot peppers 

have capsaicin in them. The study found 

the group eating mild peppers had about 

the same metabolic boost as the group 

eating hot peppers and about twice of the 

placebo group. Mild peppers include bell, 

banana, rellenos and pimentos. Use them 

in stir-frys and salads. 

8 


3 

CAFFEINE BOOSTS YOUR METABOLISM 

This is mostly true also, but it is highly dependent on the source of your caffeine. 

Drinking black coffee and tea provides a small caffeine boost, but if you get caffeine 

from energy drinks, you are better off not getting any boost at all. Energy drinks are 

loaded with sugar – up to 1/4 cup per drink in some cases. When all that sugar hits 

your bloodstream, abundant amounts of insulin are released and what your body can’t 

use at that time is stored as fat - belly fat. One of the most dangerous kinds of fat. 

If you want to burn more calories, drink more water. Increasing your water consumption 

can burn an additional 17,400 calories per year, or about 5 pounds. 

4 

A POUND OF MUSCLE BURNS 100 CALORIES PER DAY 

This myth has been greatly over-exaggerated. Actually while at rest, muscle 

burns about 6 calories per pound of muscle per hour. However that is still three 

times the amount that fat burns in the same amount of time - at just 2 calories per 

pound. So it still pays to lose body fat and gain muscle through exercising – it is 

just that the number of calories burned won’t be as great as reported in the media. 

These are just 4 of the more popular myths that have perpetuated themselves over the 

years. To increase your metabolic rate, it still comes down to eating healthy foods in the 

correct portions consistently at the same times, along with cardio and strength training 

exercise. 


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10 


3 Tips On Pilates For 


by 


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Pilates can be a great program for the senior citizen. It just requires some 

modification to a standard program. Read on to find out more. 

When thinking about Pilates, 

most people think of it as a 

way to build core strength to 

support the spine. What many 

do not know is that it is a good 

method of exercising to increase joint 

flexibility and range of motion, improve 

balance, increase muscle tone, stamina 

and well being, along with increasing 

muscle strength – all issues in senior 

adults. 

1 

MOBILITY, BALANCE, AND 

STRENGTH 

Because Pilates is a low impact noncardio 

form of exercise, almost 

anyone can do it. Many studios report 

having clients well in their 80s. The 

inventor of the program, Joseph Pilates 

practiced his method well into his 80s! 

A studio with good instructors can tailor 

a Pilates program to improve mobility, 


11

alance and strengthen physical weaknesses. Falls, due to one losing their balance, 

is one of the most reported injuries of seniors. A common result is breaking a hip of 

which many at that age never fully recover. Practicing Pilates can help prevent falls and 

reduce the risk of suffering a debilitating injury as a result. 

These are just 4 of the more popular myths that have perpetuated themselves over the years. We 

debunk these and explain what metabolism is really about. 

 

2 

CLICK HERE TO READ MORE. 

CHECK WITH YOUR HEALTH-CARE PROVIDER 

While it is never too late to start a Pilates program, be sure and check 

with your health-care provider before starting any exercise program. What 

you don’t want to do is to get into a program that is too challenging for you 

and end up getting hurt. Even with a program that is right for you, be sure 

to listen to your body and participate at a level you can comfortably do. 

12 


If you have osteoporosis, be sure your instructor knows. Pilates involves a lot of 

twisting, bending forward and performing certain exercises involving bearing weight – 

all things people with osteoporosis are not suppose to do. It isn’t a problem if your 

instructor knows as s/he can tailor a program just to you. 

3 

TYPES OF PILATES CLASSES 

There are two types of Pilates 

classes. One type uses just a mat while 

the other one incorporates specialized 

equipment that increase the resistance 

of the performed exercises. While either 

type is good for seniors, the mat classes 

can be performed at home. That can be 

a huge advantage if you have a lot of ice 

and snow where you live and don’t want 

to risk a fall by going out. Many senior 

citizen centers offer both types of Pilates 

that are tailored to the older person. 

As you can see, Pilates can be a great 

program for the senior citizen. It just 

requires some modification to a standard 

program and the participant doing what 

they are comfortable with and within their 

limitations. 


13

14 


2 Easy Steps For An Intense 

30 MINUTE WORKOUT 

by 

Ralph Dozier 

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Getting into shape doesn’t mean having to spend an hour in the gym each day. 

Here’s how to get an effective workout in just 30 minutes, three times a week. 

The good news 

is that if you 

are pushed 

for time, you 

absolutely 

CAN fit an 

effective workout into 

a 30-minute time slot. 

And if you are 

exercising for weight loss, 

researchers from the 

University of Copenhagen 

found that a 30-minute 

workout is just as effective 

as one that takes an 

hour. So what does a fullbody 

workout look like? 

Start by jogging one mile 

to your gym. If it is close 

enough to your house 

great; if not, park a mile 

away and jog in. Once 

there, take 5 minutes to 

warm up the muscles 

you are going to work in 

your workout with some 

dynamic stretching. You 

don’t have to worry about 

stretching your leg muscles 

as they are already warmed 

up from your jog. 


15

What is your peak physical fitness goal? Depending on your goal, it could take months to years to reach it. 

Here’s what you need to know. 

 


1 

THE FIRST TWELVE MINUTES 

Now your 30-minute clock starts. 

Next take 12 minutes and work the 

following parts of the body with these 

exercises. For your chest, triceps and 

shoulders, do bench presses, military 

presses, and overhead extensions. 

For back, biceps and shoulders, we 

suggest pull downs, bent over rows, 

and bicep curls. For your calves, quads, 

hamstrings and glutes, try lunges, 

squats, and leg curls or extensions. 

The number of repetitions performed 

of each exercise depends on your 

goal of working out. To build strength 

and muscle size, do 4 to 6 reps with 

heavier weights; for general fitness, 

12 to 15 reps with moderate weights; 

for fat burning and endurance, 20 

to 25 reps with lighter weights. 

Lunges and squats can be done either 

with or without weights; however, the 

weights will work your muscles more. If 

you are just starting working out, select a 

weight that will be just heavy enough to 

make your last repetition difficult. Once 

that last repetition of the exercise is no 

longer difficult, increase the weight and 

drop back on the number of repetitions. 

This strategy will ensure that you keep 

progressing with your fitness level. 

16 


2 

THE NEXT TWELVE MINUTES 

For the next 12 minutes, repeat 

the routine again. Finish out your 

30-minute clock by working your core 

muscles with crunches and oblique 

crunches, leg raises, jackknives and 

static planks. Finally jog back to your car. 

This routine is so effective because 

it works every major muscle group 

twice in quick succession. Do this 

routine 3 times per week (with a day 

in between each workout for recovery) 

and get into the best shape of your life. 

Getting into shape does not mean having 

to spend an hour in the gym each day 

working out. As the above routine shows, 

you can get an effective workout in just 30 

minutes, three times a week. 


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18 


A 2-Part Rundown Of Conditions That Cause 

CHILDHOOD OBESITY 

by 


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If your child is obese, could a medical condition be causing it? This information 

may be what gives your child a chance at enjoying a healthy body weight. 

Could some type of medical 

condition or illness be 

causing your child to be 

obese? Before we can answer 

that question, the actual 

definition of childhood obesity needs to 

be understood. The Mayo Clinic and other 

respected health organizations define 

childhood obesity as: “A serious medical 

condition that occurs when a child is well 

above the normal weight for his or her age 

and height.” 

1 

DETERMINING IF YOUR CHILD IS 

OBESE 

The best way to discover whether 

your child weighs more or less than 

average is to consult a “BMI percentile 

calculator for kids”. Simply type that 

term into Google or some other search 

engine. You will find several free online 

resources which explain your child’s 

BMI percentile. (ex. A score of 90 or 95 

means your child is more overweight 

than 90% or 95% of all children his age 


19

and height, which qualifies for obesity). 

If you find that your child is obese, could 

a medical condition be causing it? A poor 

diet and lack of exercise can definitely 

cause obesity in children. Your lifestyle 

when you are pregnant also directly 

relates to whether your child will be 

overweight or not. And while uncommon, 

some medical conditions and ailments can 

actually increase your child’s chances of 

becoming obese. 

2 

MEDICAL CONDITIONS THAT CAUSE 

OBESITY IN CHILDREN 

These are usually linked to genetics and 

heredity. For instance, hypothyroidism 

is a condition where the thyroid gland 

is underactive. This means that it does 

not correctly control metabolism, which 

can lead to overweight and obesity. A 

simple thyroid checkup can identify 

this problem. Prader-Willi syndrome 

is another genetically linked disorder. 

This can cause an uncontrollable 

20 


By exercising smartly, you can keep other areas of your body in shape while an injured area is healing. 

Here’s what you need to know. 

 


urge to eat that is created when the 

brain incorrectly understands when 

your child’s body is hungry or full. 

Cushing’s syndrome is a medical 

condition which is sometimes caused 

by medications prescribed for asthma 

sufferers. This disorder means that your 

body receives too much exposure to the 

hormone cortisol. This can also come 

from a biological or genetic problem 

which causes your adrenal glands to 

overproduce cortisol. The side effect 

is weight gain and possibly obesity. 

Aside from those few medical conditions, 

there are not too many more illnesses 

or diseases which cause childhood 

obesity that a balanced diet, plenty of 

water and frequent exercise cannot 

positively impact. Children in low income 

neighborhoods and those frequently 

suffering from stress and anxiety also run 

a higher risk of obesity than average. Keep 

your child mentally and physically active, 

provide a healthy, loving and stress-free 

environment, and you give him a great 

opportunity at enjoying a healthy body 

weight. 


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22 


3 Principles On The Best Way To 

LOSE WEIGHT 

by 

Ralph Dozier 

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Which approach is best? The key to weight loss is in understanding your body, 

as you will soon understand after reading this article. 

When it comes to 

weight loss, there 

are generally 

three schools 

of thought. The 

first is extreme dieting. This 

involves strictly following 

the instructions of the 

latest dieting trend to make 

headlines. The measures are 

extreme, and the results are 

generally short lived. The 

second is balanced 

dieting—controlling your 

calorie intake against the 

amount of calories you burn 

during the day. Creating a 

calorie deficit is said to result 

in weight loss. 

The third is metabolism 

boosting. Your metabolism 

is the process by which your 

body turns food into energy. 

A slow metabolism leads to 

your body storing food as fat, 

while a fast metabolism burns 

through food more quickly. So 

which approach is best? 


23

It is extremely important to understand what lifestyle activities negatively affect your child’s birth weight, as 

well as their weight as a child. 


1 

EXTREME DIETING VS BALANCED 

DIETING 

First up, let’s look at extreme dieting. 

It’s nonsense. You might see short term 

results, but it is generally completely 

unsustainable. Put it out of your mind. 

That was easy! OK, so what about balanced 

dieting vs. working on your metabolism? 

This one isn’t so easy. Unfortunately, 

proponents of both are often quick to 

disparage the benefits of the other. The 

reality is that a balanced diet and boosting 

your metabolism should really go hand 

in hand. They are intrinsically linked, and 

keeping both in mind is the best way to 

approach weight loss. 

2 

METABOLISM BOOSTING 

There are many ways to boost your 

metabolism, but the most important is 

to make sure you are eating enough of 

the right foods. Severely reducing your 

calorie intake actually slows down your 

metabolism, making weight loss even 

more difficult. In order to lose weight, 

you need to maintain your calorie intake. 

This involves being aware of just how 

many calories you are taking in, and 

how you are getting them. By substituting 

fatty, high calorie foods for greater 

portions of healthy, low calorie foods, 

you will speed up your metabolism and 

lose weight more quickly. 

24 


3 

AEROBIC EXERCISE 

Another closely linked aspect of 

dieting and metabolism is exercise. 

Aerobic exercise burns calories, but 

by increasing your heart rate you can 

encourage your metabolism to work 

faster, greatly increasing the benefits. 

A good way to increase your heart rate 

is to introduce high intensity periods 

to your exercise. For joggers, this could 

be breaking out into a sprint for 30 

seconds every couple of minutes. For 

walkers, this could be increasing to a 

jog for 30 seconds every few minutes. 

The truth is that there is no definitive 

answer to the question of dieting vs 

metabolism. A balanced diet (and not a 

severe calorie cutting diet) will naturally 

improve your metabolism. Similarly, foods 

and activities to boost your metabolism 

will result in a more balanced diet. 

The key is in understanding your body. 

Understand the foods it needs and what 

positively impacts your metabolism. Only 

by keeping both in mind can you see 

sustained, permanent weight loss. 


25

26 


4 Healthy And Convenient 

SNACKS FOR KIDS 

by 

Ralph Dozier 

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Making your own snacks 

for your kids is not only 

cheaper, but you control 

what goes into them. 

Here are some easy but 

nutritious snacks that 

fill the bill. 

Besides eating three meals 

per day, kids also need three 

healthy snacks. But what 

constitutes healthy? Generally, 

you will want to stick to the 

basic food groups of whole grain, fruits 

and vegetables, and dairy. Here are some 

easy to prepare, but nutritious snacks that 

fill the bill. 

1 

WHOLE GRAIN CEREAL CLUSTERS 

Start with 3 cups of whole grain 

cereal, 1/2 cup chopped dried strawberries 

and 1 1/2 cups of white chocolate chips. 

Put the cereal and strawberries on a bowl. 

Melt the chocolate and drizzle it over the 

bowl mixture. Mix up the melted chocolate 

and bowl mixture. Spoon into mini muffin 

cups, and refrigerate until firm. 

2 

CHEESE AND FRUIT KEBABS 

When cut into fun shapes, these 

are a real hit with your kids. Take 4 

cantaloupe or honeydew slices (or 2 

slices of each), 4 fresh blackberries, 

4 whole fresh strawberries, 2 ounces 

of reduced fat cheddar or Monterey 

Jack cheese and a few stick pretzels. 

Using a 1 to 1 1/2 inch cookie cutter, cut 


27

With exercise and healthy eating, you’ll look years younger than you really are, have more energy and 

in general feel better. 


out shapes from the melon slices and 

cheese. Thread the fruit and cheese onto 

the stick pretzels and chill. 

3 

FRUIT SMOOTHIE 

While you can buy fruit 

smoothies, most are loaded with 

unneeded sugar. You can make healthy 

ones at home (and for less money). 

Start with an 8 ounce container of 

nonfat vanilla yogurt, 1 banana, 1 cup of 

strawberries or peaches and 1/2 cup of 

orange juice. Put all of the ingredients into 

a blender and whip. Serve in glasses. 

28 


4 

SNACK MIX 

This snack only takes 15 minutes to make from start to finish. 

Ingredients needed are 6 cups of popped popcorn, non-stick cooking 

spray, 2 cups of potato sticks, 3 tablespoons of grated parmesan cheese, 

1 1/2 cups of peanuts or almonds, and 1 cup of mixed dried fruit. 

Start by popping popcorn either in the microwave or air popper. Lightly coat with 

the cooking spray and toss to coat the popcorn evenly. Sprinkle on the parmesan 

cheese and toss again. Finish by stirring in the potato sticks, nuts and dried fruit. 

All of these recipes are healthy snacks that take almost no time to prepare. And all 

recipes are kid-proven to be something they will eat. Making your own snacks for your 

kids is not only cheaper, but you control what goes into them. Many pre-made snacks 

are loaded with sugar, salt and unhealthy fats. At least when you make it yourself, you 

can be sure what they eat between meals is healthy and nutritious. 


29

30 


A 3-Part Overview Of 

REACHING PEAK 

PHYSICAL FITNESS 

by 

Ralph Dozier 

Follow Us: 

What is your peak physical fitness goal? Depending on your goal, it could take 

months to years to reach it. Here’s what you need to know. 

Before you can 

reach your peak 

physical fitness, 

you have to 

define what 

peak is for you; it won’t 

be the same for everyone. 

For you, it may be reaching 

a professional level in a 

sport, such as getting on 

the Olympic swim team, 

or finishing a marathon, 

or winning a powerlifting 

competition. Or it could 

be something as simple as 

losing weight and being 

able to exercise for an hour 

at a time without getting 

exhausted. What is your 

peak physical fitness goal? 

1 

YOUR GOAL OVER 

THE COURSE OF TIME 

Once you have defined it, you 

have to be willing to devote 

the time, focus, sacrifice 

and commitment in order to 

achieve it. In many cases we 


31

are talking years of effort. How you train and how often, along with when, what and how 

much you eat, how much you sleep, and how often you socialize all impact on working 

toward your goal. Everything you do should be focused on working toward your goal. 

And keep in mind that the older you get, the harder it will be to achieve your peak 

physical fitness goal. From a physiological standpoint, we have the best opportunity to 

reach our peak when we are in our late 20’s to early 30’s. 

Getting into shape doesn’t mean having to spend an hour in the gym each day. Here’s how to get an effective 

workout in just 30 minutes, three times a week. 

 


2 

DON’T WAIT TOO LONG 

After that, our bodies begin to 

change. We start to lose muscle mass after 

age 50. Our metabolism begins to wane by 

10 percent at retirement age. We normally 

flexibility to the tune of 3 to 4 inches on the 

sit and reach test. And we begin to lose bone 

density after age 65; all factors that affect 

fitness performance in your later years. 

The point - don’t wait too long to work 

toward your fitness peak. As each year 

ticks by, it will get harder and harder to 

maintain your current fitness level let 

alone reaching a loftier one. 

32 


3 

GET A CHECK UP 

If you have been sedentary for a while, first get a check-up to ensure you are 

healthy enough to begin training. Once cleared, then begin by focusing on activities 

that will increase your mobility and strength. While you won’t reach your goal and get 

“fit” doing these activities, you will gain confidence in your ability to exercise, get less 

sore as you go along and you will start to see results in as little as a couple of weeks. 

Work up to exercising 150 minutes 

per week (30 minutes per day five 

days per week) of moderate-intensity 

cardiovascular exercise as recommended 

by the U.S. Department of Health and 

Human Services. In addition, two days per 

week add in strength training exercises 

that work the major muscle groups. Give 

your body time to rest and repair itself by 

taking one day per week off from training. 

Once you can easily accomplish this 

training intensity, you have achieved a 

good physical fitness base and can start 

working up toward your peak physical 

fitness goal. You will most likely need a 

fitness coach or personal trainer at some 

point to further define the training you 

need to reach your peak. Keep in mind 

that depending on your goal, it could take 

months to years to reach it. 


33

34 


4 Frequently Asked Questions About 

EXERCISE AND ANTI-AGING 

by 

Ralph Dozier 

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With exercise and healthy eating, you’ll look years younger than you really are, 

have more energy and in general feel better. 

It’s been proven many times 

over that exercising can help 

you look and feel younger, but 

exactly what kind of exercises 

should you be doing? Broken 

down into two broad categories, it should 

be a mix of cardio and strength training. 

Below, we explain what you should know 

about these, as well as eating right. 

1 

WHAT IS CARDIO? 

Doing anything that raises your 

heart rate qualifies as cardio training. So 

whether you ride a bike, walk, jog, play 

tennis or swim laps, all of it gets your blood 

flowing faster. This gets more oxygen to 

your cells and more carbon dioxide out. 

In a study done at McMaster University in 


35

Ontario Canada, researchers had one group of mice run in a wheel while the other group 

did nothing for exercise. What they found in the group that exercised is that every aspect 

of their health and appearance improved, verses the control group that did nothing. 

But that was only part of the story; they also found that the control group’s fur started 

graying and balding. In the group that exercised, their fur did not gray, nor did they 

experience balding. 

Making your own snacks for your kids is not only cheaper, but you control what goes into them. Here 

are some easy but nutritious snacks that fill the bill. 

 

2 


WHAT DOES CARDIO DO FOR US? 

In another study - this time on humans - a doctor took skin samples from inactive 

people over 65 years old. Half of the group was put through a cardio exercise routine for three 

months. The doctor then took another skin sample from each and did a comparison study. 

What he found was the group that exercised had improved skin; both their inner and 

outer layers had significantly improved. So much so that he concluded their skin was of 

the same age as a 40-year old. 

36 


3 

WHAT IS STRENGTH TRAINING? 

As we age, we lose bone density, 

muscle mass and tone. By using light 

weights or resistance bands, but doing 

many repetitions, you can slow the loss 

of bone, keep muscle tone and maintain 

mass. Heck, you can even build muscle 

mass after age 65 with the right program! 

The second aspect of looking and feeling 

younger is eating the right foods. Stay 

away from fast and processed foods, and 

diet soda. 

4 

HOW IMPORTANT IS EATING RIGHT? 

Instead, focus on eating lean meats 

and fish, whole grains, nuts, and fresh 

fruits and vegetables. Each of these 

foods adds something special to your 

diet, so to have a complete nutrient 

plan you need some from each group. 

The other half of eating right is portion 

control. As we get older, our metabolism 

starts to slow down, so we don’t need as 

much food as we once did to maintain our 

current weight. Read labels to see how 

much a portion really is as packaging can 

lead you into eating more than one serving. 

Doing cardio, strength training and 

eating right is as close to the fountain 

of youth as anything we have. Exercising 

on a consistent basis not only increases 

endurance and stamina, but it improves 

muscle tone and skin. With exercise and 

healthy eating, you’ll look years younger 

than you really are, have more energy and 

in general feel better and have a more 

youthful outlook on life. 


37

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2 Quick Tips For 

TEACHING KIDS ABOUT 

FRUITS AND VEGETABLES 

by 


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You should start the fruits and vegetables education early for your kids. 

Here’s how to introduce your child to them as part of hands-on learning. 

Your child is plugged 

into the electronic 

world in a big way. 

While this can 

definitely be a 

negative, leading to a sedentary 

lifestyle, it can also help teach your 

child about the benefits of fruits 

and vegetables as part of a healthy 

lifestyle. You can alternately 

go “old-school” and introduce 

your child to fruits and veggies 

as part of a hands-on learning 

process. Both of those methods 

are recommended. Here’s why. 

Kids love getting outdoors. But 

they also enjoy consuming video 

and audio on smartphones, 

tablets, MP3 players and 

computers. So when you employ 

both of these methods in an effort 

to get your child fired up about 

vegetables and fruits, you stand a 

better chance of success. 


39

1 

GET YOUR CHILD OUT INTO A PHYSICAL GARDEN 

If you don’t grow your own produce, find someone that does. Local 

farmers, community gardening clubs and perhaps even your own neighbors 

will usually be happy to give you and your child a hands-on experience and 

education about growing fruits and vegetables. The entire seed-to-harvest process 

can be shown, touched, smelled and even tasted. Promote encouragement 

by telling your children that this is the acceptable way for them to get dirty. 

Don’t wait until after the New Year to start your fitness plan. Start now and get ahead of the game. Here’s why 

you should get going. 

 


If you do not have access to a fruits and vegetables garden, head to the supermarket. 

Schedule a “Supermarket Fun Day” to promote eating plenty of fruits and vegetables. 

Make a game of finding 5 different vegetables and fruits in each of the 5 main color 

groups. Let your child see, touch and smell the many different types of produce, and tell 

them the health benefits of each one. (This exercise will help make you smarter about 

why you should be eating veggies and fruits as well.) 

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2 

THERE’S AN APP FOR THAT 

Nothing can beat real world 

examples which involve all 5 senses for 

teaching any kind of lesson. But your 

child is a technologically-inclined human 

being. Why not cater to this inclination? 

The list of applications and games 

which teach the nutritional benefits 

and the growing process of fruits and 

vegetables is nearly endless. Here are 

a few to consider: FoodChamps.org; 

Nicolas’ Garden (actually designed by 

an 8 year old); The Prisoner of Carrot 

Castle; Fooducate; Food Truth; Awesome 

Eats; Eat-And-Move-O-Matic; Max’s Plate; 

and Fruits and Vegetables for Kids. 

These games and applications are 

free and available for most mobile 

operating systems. They make learning 

about vegetables and fruits a game 

that your kids want to play all the time. 

Just remember to start young. Children 

develop their unique personality between 

the ages of 1 and 4. They are absorbing 

everything, even when you do not realize 

it. So start the fruits and vegetables 

education early for a lifetime of healthy 

nutrition. 


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42 


A 3-Part Guide To 

EXERCISING WHILE INJURED 

by 


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By exercising smartly, you can 

keep other areas of your body 

in shape while an injured area 

is healing. Here’s what you 

need to know. 

First thing, if you get injured, 

don’t go it alone. Go see your 

doctor and get the injury 

evaluated. It might be more 

serious than you think. By not 

knowing exactly what was injured and how 

bad, you risk injuring it all over again if you 

start training that injured area too soon. 

With some injuries, your doctor will 

prescribe physical therapy in order to get 

the injury to heal properly. Don’t play mister 

tough-guy and blow this off. Go get the 

therapy. It really does help you heal faster. 

While at the doctor or at physical therapy, 

ask what exercises they recommend you 

can still do to keep training, but not further 

damage the injured area. Depending on 

the location of your injury, here are some 

they could recommend. 

1 

LOWER BODY 

If your injury happens to be from the 

waist down, then you will want to focus on 

exercises where you can lay down or sit 

and use your upper body. Chest presses, 

overhead dumbbell presses, lateral pull 

downs and seated rows are all good as 


43

If your child is obese, could a medical condition be causing it? This information may be what gives 

your child a chance at enjoying a healthy body weight. 

 


they take the pressure off of the area 

that is injured. For something different, 

try seated boxing or working a hand bike. 

If you have an ankle sprain you could also 

include different plank variations from 

the knees as long as it does not aggravate 

your injury. Or try doing push-ups; just 

cross the injured ankle over the good one 

and do normal push-ups. 

2 

UPPER BODY 

With an upper body injury, you 

will most likely be limited to lower body 

exercises, like leg extensions and lifts, 

lunges, squats and step-ups. If your 

injury is to your hand or wrist, you can 

probably also do some plank variations 

and exercises that work your abdominal 

core. If the injury is your elbow then 

probably not. Depending on where 

44 


your injury is located, you might be able 

to use a stationary bike comfortably. 

The injuries in your core are tricky, as your 

back and neck are used in most exercises 

as well as your shoulders if you do 

anything with barbell or dumbbells. Most 

likely you’ll want to focus on doing lower 

body exercises from a laying position - 

something that will support your back. 

3 

LISTEN TO YOUR BODY 

While you may be able to do the above 

recommended exercises, don’t overlook 

what your body is telling you. If you are 

experiencing pain at a level of 5 or 6 (on 

a scale of 10), then you most likely should 

not do that exercise until you are healed. 

Because of the poses and the way 

yoga is done, you may benefit from 

it as an alternative form of exercise 

while injured. The Hatha yoga style is 

a slower style of yoga. Explain to the 

master why you want to do yoga and 

get some recommendation from him. 

As you can see, there are options to 

keep exercising even while injured. Use 

common sense and listen to your body. By 

exercising smartly, you can keep the other 

areas of your body in shape while the 

injured area is healing. 


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46 


2 Reasons To Start Your 

NEW FITNESS PLAN TODAY 

by 


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Don’t wait until after the New Year to start your fitness plan. Start now and 

get ahead of the game. Here’s why you should get going. 

Why do we wait 

until after the 

first of the New 

Year to implement 

our new fitness 

plan? We’ve known for 

months that we’re going to 

do it. It seems as though we 

fear that if we start before 

the festive season is over, 

we’ll undo all that we gained 

during that period of time, 

so we’ll start afterwards 

and not lose anything. 

The problem with that line 

of thinking is that we start 

behind the curve. What 

would happen if we had 

started say 2 months before 

Thanksgiving? At a one-pound 

loss per week, we would have 

already lost 8 pounds before 

the holidays started. Even 

after the holidays you’ll still 

weigh less than when you 

started. 


47

You should start the fruits and vegetables education early for your kids. Here’s how to introduce your child to 

them as part of hands-on learning. 


1 

YOUR FITNESS HABIT WILL SET IN 

BY THE HOLIDAYS 

By starting your New Year’s fitness plan 

early, it will already have become a habit 

by the time the New Year rolls around. 

You’ve probably heard it takes about 

21 days to a month for something to 

become a habit. Science tells us it takes 

longer if the action is more complex and 

with multiple variables such is the case 

with establishing a new fitness routine. 

Oh, and if you are waiting to start your 

new fitness routine until the time is right 

—it will never be right, so as the popular 

American sports and sportswear company 

Nike says “Just do it!”. Do it at home or at 

a gym? Your new fitness routine doesn’t 

have to involve spending a lot of money. 

48 


2 

YOU DON’T NEED TO GET IN A GYM 

If you can’t afford a gym 

membership, there are literally hundreds 

of exercise DVDs that you can buy 

and exercise in the comfort of your 

home. Some may require small pieces 

of equipment like a set of dumbbells 

or a stepper, but many will use just 

bodyweight and require no equipment. 

Or you may find the perfect workout 

for you on YouTube and those are free. 

However, if you want a gym membership, 

go ahead and buy one. Most gyms 

offer reduced price memberships to 

new customers. Sometimes the act 

of “going to the gym” is motivation 

enough for people to get their money’s 

worth from their membership. 

Regardless of how you do it, once your 

new fitness plan has become a habit, it 

will be as natural as brushing your teeth 

or going to work each day. Don’t wait until 

after the New Year to start your fitness 

plan. Start now and get ahead of the 

game. 


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50 


3 Key Points On Pregnancy And Affecting 

YOUR CHILD’S WEIGHT 

by 


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It is extremely important to understand what lifestyle activities negatively affect 

your child’s birth weight, as well as their weight as a child. 

Moms-to-be are now more 

intelligently informed than 

ever before concerning 

pregnancy and childbirth. This 

means most pregnant women 

are aware of how their lifestyle choices 

during this important time can affect so 

many aspects of their child’s life. A healthy 

birth weight has been directly linked to 

fewer health problems as a child, teen and 

adult. That is why it is extremely important 

to understand what lifestyle activities 

negatively affect your child’s birth weight, 

as well as their weight as a child. 

1 

YOUR UNBORN CHILD IS EATING 

WHAT YOU ARE EATING 

If you have ever been pregnant, you know 

that sometimes you crave the weirdest 

food combinations. That is because your 

child is not getting some minerals or 

nutrients that it needs, or is depleting 

your personal supply. They need to be 

replenished, and fast. So your body sends 

your brain a signal that says, “Eat ice 

cream, anchovies and a cheeseburger.” 

Those particular eating habits directly 

affect the weight of your child. A research 


51

team from Singapore, New Zealand and 

the UK proved that, while revealing some 

startling information. 317 mothers and 

children were monitored for 9 years, 

from pregnancy to birth and early 

childhood. Pregnant women that ate few 

carbohydrates during early pregnancy 

were more likely to give birth to children 

with a tendency to have a greater 

than average body fat for their age. 

So it is very important for you as a pregnant 

woman to eat a balanced diet, full of 

carbohydrates, healthy fats and protein. 

Limiting any one of these necessary food 

types impacts your child’s weight. A study 

from the University of Southampton 

reveals a very similar relationship. 

Which approach is best? The key to weight loss is in understanding your body, as you will soon understand 

after reading this article. 

 

2 


PREGNANCY DIET, NOT MOM’S WEIGHT, DICTATES CHILDHOOD OBESITY RISK 

In the study, it made little difference whether a pregnant woman was fat or 

skinny. What dictated a drastically heightened risk for obesity in a child, even 6 or 9 

years after birth, was an unbalanced diet. Since smoking and drinking alcohol directly 

affect your level of nutrition, they also negatively impact not only the birth weight of 

your child, but also his risk of being overweight or obese as both a child and adult. 

52 


Learning disabilities, heart problems and 

birth defects are well known side effects 

of a pregnancy where the mother-to-be 

smokes and/or drinks alcohol. Smoking can 

even lower your possibility of becoming 

pregnant in the first place. If you insist on 

smoking while you’re pregnant, your child 

has an increased risk of being born with a 

low to dangerously low birth weight. 

3 

THE CHOICES MOM MAKES ARE 

HIGHLY IMPACTFUL 

Smoking during pregnancy also raises 

the risk that your child will be obese, 

even as an adult. Alcohol abuse, enjoying 

more than 3 to 5 drinks a week, can also 

lead to a heightened rate of childhood 

obesity that continues into adult years. 

The choices you make now, while you are 

pregnant, affect the chemical processes 

going on inside your body. Those 

processes are what your unborn child 

depends on to stamp its chemical and 

physiological makeup. Eat balanced meals, 

stop smoking, and keep the drinking to a 

minimum or cut it out altogether to give 

your child the best chance at a healthy 

birth weight, and a decreased chance of 

becoming obese as a child and adult. 


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TUNE IN 

FOR OUR 

NEXT 

ISSUE! 

• 3 TIPS ON TV TIME AND YOUR 

CHILD’S WEIGHT 

• 4 WAYS TO MAKE SURE YOUR KIDS 

GET ENOUGH EXERCISE 

• 4 REASONS WHY SLEEP IS ESSENTIAL 

FOR WEIGHT LOSS 

• 2 QUICK TIPS ON EXERCISING WHILE 

YOU HAVE A COLD 

• A 3-PART GUIDE TO KEEPING FIT IN 

THE WINTER 

• 6 STRATEGIES FOR HELPING YOUR 

PICKY EATER EAT HEALTHY FOOD 

• A 3-PART OVERVIEW OF MEAL SIZE 

FOR WEIGHT LOSS 

Follow Us: 

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The April edition of 

Smart Weight Loss 

will be available this spring.

Smart Weight Loss - March 2017

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