Lose Weight and Cut Your Cancer Risk

Cancer is a scary disease, but here;s a stat that should help give you some perspective: About 30 to 40 percent of cancers could be prevented by good eating and exercise habits. That's right, you do have some control over the disease. By eating a nutritious diet and working out regularly, you're reducing your risk for several forms of cancer, including colon and pancreatic cancer, according to two studies.

Scientists have long known that diet and exercise influence the risk for colon cancer, but a recent study looked at whether these healthy habits could help prevent a relapse of the disease. Researchers from the Dana Farber Cancer Institute in Boston looked at more than 1,000 colon cancer survivors and found that those who ate a Western diet (comprised of refined grains, processed and red meat, desserts, high-fat dairy products and French fries) were 3.25 times more likely to have a recurrence of cancer five years after their initial diagnosis compared to those who ate a healthy diet (characterized by a high intake of fruit, vegetables, whole grains, beans, chicken and fish). Not surprisingly, those who followed the healthier diet exercised more and were thinner.

By eating well and working out, you're also protecting your pancreas. In fact, a study in the journal Cancer Research shows that obesity and a sedentary lifestyle double the risk for developing pancreatic cancer, a particularly deadly form of cancer.

So, keep getting in your regular sweat sessions and saying no to junk food (or enjoy a small amount of your favorite treats as part of your Anything Goes calories). Not only will these habits help you slim down, they could also help reduce your cancer risk.

Experts announce 8 new food “rules”

We’ve summarized some of the experts’ main points here:

1. Eat fewer calories.
Do you have any idea how many calories you are eating? No, we guessed not. For most people it’s somewhere around 2,000 calories—to maintain their current weight.
Related Link: Find out how many calories you need to eat each day to maintain your weight or lose weight, and get delicious recipes to help you stick to your goals.

2. Get more of your food from plants.
This report emphasizes eating more vegetables, cooked dry beans and peas, fruits, whole grains, nuts and seeds. Eating vegetarian isn’t so hard, we think, when you can make delicious

3. Eat more fish.
For a while now, most health experts have been recommending that people eat two servings of fish a week to get the heart-healthy omega-3 fats they provide, but this is the first time that the advice to increase intake of seafood has been made for the population as a whole. The previous recommendation in 2005 to eat more fish was specific for the population at risk—people with heart disease to reduce their risk of mortality.
Related Link: Find 6 of the healthiest fish to eat, and 6 to avoid.

4. Switch to low-fat dairy.
Full-fat dairy products are high in saturated fat, which has been linked with health problems, including heart disease. Choose low- or nonfat dairy to limit intake of saturated fat. Including dairy in your diet is a great way to get calcium—a bone-strengthening mineral that most of us don’t get enough of. Plus, new research suggests that replacing full-fat dairy with low-fat dairy may also help lower blood pressure.

5. Eat only moderate amounts of lean meats, poultry and eggs.
Notice the focus on moderate amounts of lean meats—this is new. Previously the recommendation was to make choices that were lean, low-fat or fat-free. Now the recommendation takes it a step further and suggests cutting back on quantity.

6. Reduce intake of added sugars and solid fats.
Eat fewer foods containing added sugars and solid fats (e.g., butter), which contribute calories and few, if any, nutrients.

7. Reduce sodium and refined grains.
Their advice is to lower your consumption of sodium and refined grains (such as white breads, pasta, etc.), especially refined grains that are coupled with added sugar, solid fats and sodium.

8. Exercise!
Are you meeting the current Physical Activity Guidelines for Americans, which encourage all adults to do 2 1/2 hours a week of moderate-intensity or 1 1/4 hours (75 minutes) a week of vigorous-intensity aerobic physical activity or an equivalent combination? If not, the experts suggest you do. These guidelines also recommend muscle-strengthening exercises that are moderate or high intensity, and involve all major muscle groups, 2 or more days a week.

Starter Tips for Losing Weight

There are few things in life more daunting and complicated than wading through the 10s of thousands of diet and weight loss programs on the market to try to choose one that meets your needs. The advice is contradictory, difficult and potentially dangerous. To add insult to injury, new evidence indicates that diets don't work and may, in fact, contribute to weight gain. If you're just starting out, circumvent the whole fad diet culture and make small changes based on the advice of respected experts. Even then, the lifestyle changes you make must fit with your lifestyle. Your own body is the best guide to creating a successful program.

Don't Diet
Even the federal government knows that diets don't work. In fact, in an article entitled "Medicare's Search for Effective Obesity Treatments: Diets Are Not the Answer," published by the American Psychological Association in 2007, the federal government acknowledges that as many as two-thirds of all dieters gain more weight in the long run than they lose. Why don't diets work? They're temporary, they're restrictive and they aren't a part of larger changes to your whole lifestyle. Rather than diet, focus on making small, gradual changes to your everyday routines, like increasing fruits, vegetables and whole grains and decreasing processed foods, fast foods and saturated fats.

Go Straight to the Source
Eat primarily nutrient-rich foods. Changing the way you eat can change your waistline and your overall health with minimal effort on your part. The trick is to not rule over your kitchen with an iron fist. Eat a diet that consists mostly of plant-based foods, like fresh fruits and vegetables, whole grains, legumes, nuts and seeds. Supplement those foods with lean meats, low-fat or fat-free dairy and healthy fats. Make these foods your basic arsenal of nutrition. This is the way of eating recommended by the American Heart Association, The American Cancer Society, and most other impartial, research-based health organizations. Processed foods and fast foods are typically poor in nutrients, high in sodium and loaded with saturated fat, so reduce the amount of those in your diet. Note that foods like nuts and seeds are high in healthy fats, but also higher in calories, and some people who eat these foods abundantly experience weight gain.

Allow for Indulgences
When you establish a foundation of eating nutrient-dense foods on a regular basis, you have no reason to feel guilty about occasional indulgences. This feeling of guilt, deprivation and overindulgence is part of why diets don't work. If most food you're eating is healthful, that bowl of ice cream won't make an impact on your overall health and your weight loss efforts. Avoiding restrictions helps reduce food cravings, according to Evelyn Tribole and Elyse Resch, registered dietitians and authors of "Intuitive Eating," a book that aims to get people off the diet cycle. The authors note that when you can eat anything in moderation, your strong desire to eat unhealthy foods eases because you know you can have them any time.

Move It to Lose It
The American heart Association recommends getting 30 minutes of physical activity as many as five days per week. Exercise helps you burn calories, but it also increases your body's ability to burn calories more effectively. Find activities you like doing, like taking long walks with your dogs, dancing in your living room, playing basketball with your kids or doing exercise DVDs in your den. The more you enjoy performing an activity, the more likely you are to do it.

Create small changes in your life daily to creat a healthier you.

3 Easy Tips To Lose Fat

Fat loss does not have to be difficult, especially if you have a few tricks up your sleeve. By this I don't mean I would ever want you to take a dangerous, radical approach to your fat loss but only one that would be healthy and prove great results at the same time.

It will require a few dietary changes on your part, but the results are incredible. I have had hundreds of people use these tips with great success, easily losing their first 10-15lbs of unwanted fat.

Here are my 3 Simple and Easy Fat Loss Rules:

1. Don’t eat anything that is white. Name every single food that is white and chances are you shouldn’t be eating it: bread, pasta, crackers, most cereals, flour based products, white potatoes, white rice, and pasteurized dairy and cheese are all no-no's during this time. (Healthy foods like cauliflower, chicken, turkey, fish, white pork are all exceptions to this rule).

2. Only drink water, NOTHING else! How about coffee? Just to keep any possible withdrawal headaches at bay, one small cup of organic black coffee. Can you add half and half?…Well is it white? Drink a minimum of 1/2 of your bodyweight in ounces of water each day (ex. If you weigh 200 lbs, you need to drink 100 ounces) to really see the fat fall off.

3. Don’t eat anything with the word wheat in the ingredients list. What if it’s whole wheat? Look, if the word starts with W and ends in T and has the letters h e a in between, you can’t eat it. This includes bread, pasta, crackers and cereal. Many packaged snack foods also contain wheat so be sure to read the ingredients list carefully.

Are you up for this challenge? Apply these easy fat loss rules to your own eating plan for the next 2 weeks and I know you will be seeing some amazing fat loss results in no time.

8 Reasons to Kick Your Soda Habit for Good

I know, you love your soda. And, yes, there are worse things in the world (cigarettes, for instance!). But, whenever someone asks me what they should do to get healthy, my first answer is always: stop drinking soda and drink more water, pretty please. Here are some important reasons why ...


*It's associated with a higher risk of osteoporosis
*It may lead to kidney stones
*It's addicting
*It wastes hundreds of dollars each year
*It can rot your teeth
*It can make you eat more (past studies have indicated that diet soda may actually trick your body into false hunger)
*It may contain fecal matter (from fountain drinks, really)
*It can lead to calcium deficiency

No thanks, right?

How much sugar is in one can of soda?

Ever bother to look at the back of a soda can? Maybe you've seen that a regular can of soda — 12 ounces — has about 150 calories. And that's where most people stop reading. There's no fat, and hardly any sodium. Nothing to see here. But there is some sugar. 40 grams.

Ok. 40 grams. That's not a really big number. Some people just like sweet drinks. There's people who order a small coffee — McDonalds serves a 12 ounce small coffee — and they put 5 or 6 sugar packets in it. Maybe they use sugar cubes. 1 sugar packet = 1 sugar cube.

So what?

Well, for one thing: if you're at risk for diabetes, lots of sugar doesn't help you at all. You probably know that when the body digests sugar, your pancreas releases insulin to help you use the sugar energy. Too much sugar, and you can wear out your pancreas.

Not to mention that sugar makes you fat. How fat? Well, let's pretend that you consume the exact number of calories needed to power your body, every single day, and no more. That's a pretty good diet. Now, to reward yourself, you enjoy a soda every day. Just one, you don't want to go overboard.

That one soda per day adds 150 calories every day. 150 calories * 365 days equals 54,750 calories each year. Since there's 3500 calories per pound, that one soda per day adds 15.64 pounds per year. If you weren't already fat, you will be soon.

Thoughts? Comments? Questions?

New E commerce Store

Hello everyone.

Just a quick message to let you know that I have just set up a brand new hypnosis E commerce site.

You will find free stuff as well as monthly deals on Self-hypnosis CDS and MP3’s.

First time buyers will get a additional 50% off there first order with coupon code TerranceB at the check out. Go to http://www.terrancebstore.com

Thanks so much for all your support and continued success

Terrance B

10,000 Steps a Day to lose weight

Experts in fitness and weight management say that walking 10,000 steps per day, approximately five miles can provide enough physical activity to achieve average weight loss goals and increase fitness. Wearing a basic pedometer that tracks the number of steps taken can turn a normal day's activities into a regular workout.

An average person takes anywhere between 700 to 3,000 steps per day. By wearing a basic pedometer for a week, you can calculate the number of steps you take in an average day. From there, make conscious decisions to increase the number of steps that you take every day. Before you know it, you'll be at 10,000 steps."

It's important to work up to 10,000 steps gradually. Don't let the number 10,000 discourage you. Let your overall goal be working more steps into your day, and make the total number of steps you take secondary.

Aiming for 10,000 steps per day can bring unexpected benefits. Adding a short walk at lunchtime will add to the total and provide some fresh air, which can lead to a better night's sleep. Running errands on foot and leaving the car behind can make that expensive tank of gas last longer. Best of all, walking is a terrific stress management tool -- and with a clear mind, remembering all of those other vital numbers every day will be a snap

Pedometer available at www.terrancebstore.com

How Long and How Often to Walk for Weight Control

Spring is here and April is walking month, so lets get outside and start walking off those lbs.

How Long is Enough?

• 30-60 minutes at 50-70% of your maximum heart rate is recommended.
• Start with walking at an easy pace for 5-10 minutes.
• Stop and do some stretches and flexibility exercises.
• Walk at your target heart rate for 30-60 minutes.
• Cool down at a slower pace for 5 minutes.
• Finish with some gentle stretches.
• For longer walks, walk 30-60 minutes at your target heart rate and slow a bit to complete 90 or 120 minutes at a comfortable pace.

How Often Should I Walk?

• For weight loss, walk most days of the week.
• Time spent walking per week should be 5-10 hours.
• On your non-walking days, try some strength training exercises.
• If you find yourself worn out, take a day off. But be sure to get back walking the following day.

Follow the 10,000 step day program to lose about 1lb a week

Mall Food - What you don't know

Worst Mall Drink

Jamba Juice Peanut Butter Moo’d (22 oz)

770 calories

20 g fat (4.5 g saturated)

108 g sugars

The scary thing about this 22-ounce shake is that you can consume nearly half a day’s worth of calories in 3 minutes of spirited sipping, all under the pseudohealthy banner of the sacred smoothie. What’s even scarier is you’ll be slurping up the sugar equivalent of 6 packs of peanut M&M’s, all while thinking you’re doing your body a favor. While at Jamba, stick to their impressive list of smoothies in the All Fruit and Light categories.

Worst Slice of Pizza

Sbarro Stuffed Pepperoni Pizza (1 slice)

890 calories

42 g fat

3,200 mg sodium

The architecture of this thing makes it less like a slice of pizza and more like a pizza-inspired Chipotle Burrito. It relies on an oversize shell of oily bread to hold together a gooey wad of cheese and pepperoni. The net result is a pizza pocket with two-thirds of your day’s fat and more than a day’s worth of sodium. And the traditional pizza slices aren’t much better; few fall below 600 calories. If you want to do well at Sbarro, think thin crust with nothing but produce on top.

Worst Chinese Meal

Panda Express Orange Chicken with Fried Rice

970 calories

38 g fat (7.5 g saturated)

1,540 mg sodium

It’s unfortunate that this dish happens to be one of the most popular on Panda’s menu. Consider the recipe: Battered and fried, then coated in a sugary syrup. It’s like Colonel Sanders meets Willy Wonka. Pair with a scoop of fried rice and you’ve got a dish with serious flab-enhancing potential. Here’s a better survival strategy: Skip the rice altogether and choose steamed veggies instead. Then pick any entrée besides orange chicken.

Worst Sandwich

Panera Bread Full Chipotle Chicken on Artisan French

990 calories

56 g fat (15 g saturated, 1 g trans)

2,370 mg sodium

Panera, home to soups, salads, and a general feeling of well-being (not to mention free Wi-Fi!), benefits from a beaming health halo—a perceived virtuousness that doesn’t necessarily play out in the hard realities of their nutritional stats. Yes, you can carefully construct a well-balanced 500-calorie meal, but you can also unknowingly consume 1,500 calories without breaking a sweat. Take this sandwich: It begins innocently enough (chicken and white bread), but is supported by a scurrilous cast of bacon strips, high-fat chipotle sauce, and a tarp of cheddar cheese, the most fattening of cheese choices.

The Worst Mall Food in America

Cinnabon Regular Caramel Pecanbun

1,100 calories

56 g fat (10 g saturated, 5 g trans)

47 g sugars

141 g carbohydrates

Cinnabon and malls are inseparable. Consider it a symbiotic relationship: Researchers have found that we're turned on by the smell of cinnamon rolls, and further studies have shown that we're more likely to spend money when we're thinking about sex. But just because Cinnabon might be good for Gap doesn’t mean it’s all good for you. This dangerously bloated bun contains nearly an ENTIRE day’s worth of fat, two and a half times the unhealthy trans fats you should get in a day, and more than half of your daily allotment of calories.

When going to the mall park as far as you can from the entrance to get those extra steps in.

Don't be fooled

If you’re looking to eat healthfully at your favorite restaurant, don’t automatically turn to the salad menu. Turns out, restaurant salads can often be as bad as—or worse than—any burger or steak on the menu. Sure, salads may contain a fresh produce base, but those leafy greens are too often weighed down with cheese, deep fried croutons, and high-calorie dressings. In fact, one salad from a popular chain restaurant contains over 1,500 calories! Surprised?

Quizno’s Honey Mustard Chicken Regular Chopped Salad
920 calories 65 g fat (20 g saturated, 0.5 g trans)
1,685 mg sodium

The secret to this salad’s salacious calorie count is in the sauce. A general rule of thumb when you eat at Quizno’s: Serving sizes are often not what they seem. This “Regular Chopped Salad” accounts for nearly half your day’s caloric allotment. Even most of the small chopped salads pack over 500 calories. Unless you order the Pan Asian small, consider a salad at Quizno’s a meal unto itself, not a side dish.

Chili’s Quesadilla Explosion Salad
1,400 calories
88 g fat (26 g saturated)
2,370 mg sodium

This salad is explosive all right. Here’s a tip: At most Mexican restaurants, the salads are actually the absolute worst items on the menu. For example, with burritos and tacos, the amount of high-fat, high-calorie fillers is limited to what will fit in the shells. But there’s no built-in portion control with salads. So it’s no surprise that this Quesadilla Explosion Salad contains a full day’s worth of salt and nearly three-quarters of your day’s calories (it’s the caloric equivalent of 172 Cheetos, in fact). Unfortunately, Chili’s offers only three salads with less than 500 calories. Stick with the Guiltless Grill options, or the salad mentioned below.

Applebee’s Oriental Chicken Salad with Oriental Vinaigrette
1,430 calories

This salad starts out with a bed of “Fresh Asian greens,” according to the menu. Unfortunately, these greens serve as a bed for deep-fried chicken tenders and carbohydrate-heavy crispy noodles. Without dressing, this dish rings in at 840 calories—already more than in an Applebee’s hamburger. But factor in the super-heavy dressing and you’re adding another 590 calories to the mix. To put that in perspective, a lunch sandwich shouldn’t pack more than 500 calories, tops. At Applebee’s, the only salad that won’t sink your entire meal is the Paradise Chicken Salad, which cuts back on calories by using grilled chicken instead of fried and actual produce instead of noodles. (Note: Applebee's refuses to disclose their nutrition information, so you just might be consuming days' worth of sodium as well!)

Cheesecake Factory Caesar Salad with Chicken
1,513 calories
16 g saturated fat
1,481 mg sodium
23 g carbohydrates

The top three words you never want to see sharing a space with “salad” on a menu: tuna, taco, and yes, the mighty Caesar. Consider that tangle of romaine a hapless vehicle for the troubling trinity of croutons, Parmesan cheese, and viscous Caesar dressing. This Cheesecake Factory version is the worst; the elephantine portion yields a salad with more calories than 10 Twinkies! If you’re looking for a salad meal at Cheesecake Factory, choose from the Weight Management varieties—every other salad tops 500 calories.

California Pizza Kitchen Waldorf Chicken Salad with Blue Cheese Dressing (full)
1,570 calories
30 g saturated fat
2,082 mg sodium

CPK is no stranger to the title of “Worst Salad in America”—in fact, last year’s Thai Crunch Salad from California Pizza Kitchen won this dubious distinction for having over 2,000 calories. CPK has since downgraded the Asian-inspired leafy disaster (to a more modest 1,399 calories). Unfortunately, the rest of their salad lineup is still sorely lacking in smart options. This Waldorf Chicken Salad takes the title this year—the blue cheese dressing certainly doesn’t help, and neither does the oversized plate this salad is served on. Believe it or not, your best bet at CPK is to order two slices of thin-crust pizza with any toppings you want. But if you’re set on a salad, choose a half-size of the Moroccan Chicken, below.

Fast Food Secrets You Should Know

Before you mindlessly chew your way through another value meal, take these mini-mysteries (conveniently solved below) into account. Sometimes the truth is tough to swallow.

What’s in a Chicken McNugget?

You’d think that a breaded lump of chicken would be pretty simple. Mostly, it would contain bread and chicken. But the McNugget and its peers at other fast-food restaurants are much more complicated creatures than that. The “meat” in the McNugget alone contains seven ingredients, some of which are made up of yet more ingredients. (Nope, it’s not just chicken. It’s also such nonchicken-related stuff as water, wheat starch, dextrose, safflower oil, and sodium phosphates.) The “meat” also contains something called “autolyzed yeast extract.” Then add another 20 ingredients that make up the breading, and you have the industrial chemical—I mean, fast-food meal—called the McNugget. Still, McDonald’s is practically all-natural compared to Wendy’s Chicken Nuggets, with 30 ingredients, and Burger King Chicken Fries, with a whopping 35 ingredients.

What’s in a Wendy’s Frosty?

Wendy’s Frosty requires 14 ingredients to create what traditional shakes achieve with only milk and ice cream. So what accounts for the double-digit ingredient list? Mostly a barrage of thickening agents that includes guar gum, cellulose gum, and carrageenan. And while that’s enough to disqualify it as a milk shake in our book, it’s nothing compared to the chemist’s list of ingredients in the restaurant’s new line of bulked-up Frankenfrosties.

Check out the Coffee Toffee Twisted Frosty, for instance. It seems harmless enough; the only additions, after all, are “coffee syrup” and “coffee toffee pieces.” The problem is that those two additions collectively ­contain 25 extra ingredients, seven of which are sugars and three of which are oils. And get this: Rather than a classic syrup, the “coffee syrup” would more accurately be described as a blend of water, high-fructose corn syrup, and propylene glycol, a laxative chemical that’s used as an emulsifier in food and a filler in electronic cigarettes. Of all 10 ingredients it takes to make the syrup, coffee doesn’t show up until near the end, eight items down the list.

What’s in a Filet-O-Fish?

The world’s most famous fish sandwich begins as one of the ocean’s ugliest creatures. Filet-O-Fish, like many of the fish patties used by fast-food chains, is made predominantly from hoki, a gnarly, crazy-eyed fish found in the cold waters off the coast of New Zealand. In the past, McDonald’s has purchased up to 15 million pounds of hoki a year, each flaky fillet destined for a coat of batter, a bath of oil, a squirt of tartar, and a final resting place in a warm, squishy bun. But it seems the world’s appetite for this and other fried-fish sandwiches has proven too voracious, as New Zealand has been forced to cut the allowable catch over the years in order to keep the hoki population from collapsing. Don’t expect McDonald’s to scale down Filet-O-Fish output anytime soon, though; other whitefish like Alaskan pollock will likely fill in the gaps left by the hoki downturn. After all, once it’s battered and fried, do you really think you’ll know the difference?