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Planning on super sizing your Super Bowl Sunday snacks? February 6, 2010

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Whoa – slow down – you may be surprised at some of the calories you can consume in one (long) sitting….

Here are 5 great tips for making it through the game without eating yourself silly:
1). Have a substantial, balanced breakfast on Sunday morning (seriously) – I’m thinking whole grain hot cereal with berries, maybe a poached egg or two, half a grapefruit or orange and even a piece of whole grain toast. Wash it down with a good cup of coffee or green tea, and at least 1 (8 oz) glass of water. That ought to hold you for awhile.
2). Go for a FAST walk for an hour, about an hour after you eat.
3). Make a platter full of raw vegetables and fresh fruit – and put it front and center on the table in front of the TV
4). Put all the rest of the goodies on a table far away from the TV
5). Lose the full fat cheese, full fat dairy dips (think low fat only), full fat chips, cookies or crackers. Try white meat chicken skewers, shrimp cocktail, vegetable kabobs, and air-popped popcorn for starters.

Need more ideas? Send me a note on Facebook and I’ll send you some. If you’re a “Monday morning quarterback” and need some remedial coaching, I’ll be here….

Jackie Weighs In on Meyer Lemons (photo blog) February 3, 2010

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Here are the Meyer Lemons & Conventional Lemons that I picked this past weekend from my farm

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Jackie Weighs in Wednesday January 27, 2010

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Have you ever heard of National Salt Awareness Day? Well, neither had I, before yesterday, that is. And I’ve just learned that the first week of February is World Salt Awareness Week! So, here’s some useful information about salt and sodium.

You probably already know that sodium plays an important role in maintaining the body’s fluid balance. It’s essential for muscles and nerves to function properly. However most of us consume too much of it. FDA guidelines call for less than 2,400 mg of sodium per day — and if that sounds like a big number, you may be surprised to learn that it’s the equivalent of about 1 teaspoon of table salt. If you’re not in the habit of adding salt at the table, you still may not be in the clear…most of our salt intake doesn’t come from the salt shaker; it’s hidden in many of the foods we buy at the grocery store and at restaurants. Here are some of the main culprits that may have much more sodium than you realize: frozen meals, ready-to-eat cereals, vegetable juices, canned vegetables, packaged deli meats, soups, marinades, sauces, dressings and condiments.

So what can you do to reduce the sodium in your meals and still maintain the flavor? The preference for salt is a learned preference, and can be unlearned. Gradually wean yourself off of high sodium (over 600 mg/serving) foods gradually, adding in more flavorful spices and seasonings, like garlic, onions, basil, and ground chili. Beware of combination spices like chili powder and garlic powder, as they often have salt. Check the ingredient listing on the label. Use fresh lemon juice to bring out the natural flavors in foods. After a month of “shaking less”, you’re palate will begin to adjust and high sodium meals will begin to taste too salty for you!

Of course, you can always purchase my blends, available in our online store at www.nutrifitonline.com. Be patient and remember that it’s taken years to develop the preference for salt, so it may take a while to unlearn it, but it will happen, and your body will thank you for it!

Jackie Weighs In Wednesday January 20, 2010

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What with earthquakes, floods and other whims of Mother Nature happening all around us, I’m reminded to look again at my emergency food supply and evaluate where I would be if disaster struck here at my home…and guess what – I’m clearly under-prepared! We all know that it’s important to have flashlights, batteries, matches, portable radio, and a first aid kit, but what about food and water?

I’m heading off to the market with this list of 10 pantry food items that I’m buying and would recommend for your supply kit, just in case:
- Peanut butter (or some other seed or nut butter)
- Foil packets of tuna and salmon (easier than trying to find a can opener in an emergency)
- Dried fruit (raisins, dates, pineapple, apple rings, apricots, cranberries, cherries and anything else that looks interesting)
- Whole grain crackers
- Nuts (walnuts and almonds)
- Dry cereal
- All natural turkey jerky
- Low-sodium canned cooked beans (kidney, pinto, black)
- Low-sodium, canned vegetables (corn, peas, sweet potatoes
- Individual portion servings of milk and fruit juice in shelf-stable box packaging
- Water

Jackie Weighs In…On cavemen, hunter/gatherers, & modern day diets January 13, 2010

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Look out folks – there’s a newcomer on the block. But wait, double take…it’s not new, it’s a re-do (of high protein, low carbohydrate weight loss fallacies). Enter the Paleo Diet, yet another attempt to persuade us that modern day diet disasters are a result of our denying our roots as hunters and gatherers. Never mind that gatherers gathered tubers (oh no, the cursed potato or yam) and grains (yes – it’s true) and that hunters didn’t separate the fat, skin or feathers (for that matter) from the meat, they sought out the fat as animal fat was the basis of their diet. We’re supposed to believe this professor (of exercise) when he tells us that primitive man did not eat salt, but that he used balsamic vinegar to bathe his chicken breasts… and it goes on and on.

Cordain’s Paleo Diet is devoid of all dairy (read calcium), salt (even sea salt which was available in many parts of the world from brine, salt flats and marsh grasses), and grains (read healthy carbohydrates that help prevent diabetes, heart disease and intestinal disorders) – and dangerous. High levels of meat can lead to a host of problems, and while eating such a restrictive diet can promote weight loss, it’s neither long term or healthy.

I could say I’m reading the writing on the walls for this one, but wow, that’s really corny…

Jackie Weighs in Wednesday January 6, 2010

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Jackie’s Weighs In on the healthiest way to get back your Body After Baby in this week’s issue of OK! Weekly.

As you know, my book, Body After Baby: A Simple, Healthy Plan to Lose Your Baby Weight Fast (Avery Publishing) outlines a 30-day program that all moms can follow – not just celebrities!

Although the article is about Kim Kardashian, getting back into shape after pregnancy doesn’t just help you look your best – it is essential to giving you the nergy you need to take care of your family.

I think the quote on the back cover by Mehmet Oz, M.D. says it all ” Jackie Keller delivers a wise plan for new mothers to recapture their chi- the life energy. Her good food and exercise regimen make perfect sense.”

Check out Top 30 diet tips for New Year’s resolutions January 4, 2010

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Hi,

I want you to take a look at : Top 30 diet tips for New Year’s resolutions

Affirm rather than Resolve January 1, 2010

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Are you among the 60% of those who flop at least once before achieving their New Year’s resolutions? This year, why not pursue a different path? Rather than resolve to be healthier, improve your eating habits, or exercise more regularly (three of the most common resolutions), consider the “affirm approach”. What’s the difference?

When you affirm, you’re declaring positively or firmly – you’re maintaining aloud or in writing that what you’re saying is true. Think I AM.

When you resolve, you’re stating that you are firm in purpose and determined. Think I WANT TO.

Which one empowers you more?

5 Simple Steps to Take Today:
1. Remember your why. Make a list of what inspired your decision to do whatever you’re planning to improve your health. Ask yourself the following question: what will be different if I …what will…bring me? Write it down and post it where you can see it regularly (I’m fond of using the bathroom mirror – that way I can see it at least twice daily).
2. Make a change to achieve change. Anthony Robbins is quoted as saying, “If you do what you’ve always done, you’ll get what you’ve always gotten”. Change breeds change, so try altering your approach, even if the problem is the same.
3. Get support. Enlist the help of trusted friends, family or others as you pursue your goals. Making a commitment to yourself can be motivating, but when you widen the circle, it’s like having a net underneath you. It builds confidence and accountability. In the words of an old African proverb, “it takes a village”.
4. Reward yourself. Recognizing success will set a positive cycle in place, so set realistic small goals and acknowledge your progress. Writing down where you’ve started and where you want to go are critical – otherwise, how will you know when you’ve gotten there?
5. Plan, prepare and plan some more. You have your plan, now think ahead. Anticipate situations and prepare for them. What might you encounter that could derail you from your goal? How can you mitigate or minimize the downside? Plan how you’ll get around the obstacles you’ve anticipated.

The line between Indulgence and Resolve December 31, 2009

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We’ve all been there – a devil on one shoulder, an angel on the other…the devils says “eat, eat – you can diet tomorrow”; the angel says “be virtuous, be strong, resist”. Who do you listen to? At this time of year, many resolve to stop indulging TOMORROW. Maybe the problem lies with the whole concept of traditional dieting. Just perhaps, if we viewed eating healthfully as a lifestyle, we could eliminate the need to diet altogether. Think about it, a world without the dreaded “D”s – no dieting, no deprivation, no don’t eats.

I propose a New Years toast – here’s to loving life enough to eat healthfully and exercise vigorously. If we could master that, we’d never have to diet again.

Extreme weight loss – how does THAT happen? December 9, 2009

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Last night I watched an interview with the winner of the Biggest Loser, Danny Cahill, who lost a whopping 239 lbs. in 7 months. Couldn’t help but remember back a few short years ago to my involvement with the show a few seasons back (remember Susie, who drank 42 milk shake shots?), and that limited, inside look at the dynamics of rapid, extreme weight loss. I must confess, while the numbers are impressive, they also really, really concern me. After over 22 years in the business of helping people lose weight sanely, moderately and safely, I am reluctant to celebrate what I fear may be all-too-fleeting weight loss. It would be interesting to see how many of the participants actually keep off the weight by making successful, permanent changes in lifestyle and eating habits – does anyone know of any corroborated statistics?

Url: E! Online article source

Check out the media section of Jackie Keller.com to see a clip of Jackie on the biggest loser.