What a show last night!!!! three wonderful guests….good times….And our lovely Kathie Larkin is back….and better than ever before!!!! The Fat Guy congratulated me (in his fat guy way) on getting engaged to my lovely girl, Nanci!!!! And to continue in the festive spirit of the evening we had on Dr. Brian Wansink, Author of the new great book “Mindless Eating: Why We Eat More Than We Think,” and Director of the Cornell Food and Brand Lab. We also had on Gillian Verga, founder of http://www.weightcircles.com/, a wonderful free weight control support group, and fitness and yoga specialist and member of the HOT MOMS CLUB, Sara Holliday from the web site http://www.fitbysara.com/ …. and I gave out some more wonderful tips on things you can do today to lose weight tomorrow!
#1, take a fast food break. No more drivethru’s for the rest of the month. #2, spring is a great time to clean out your pantry. Get rid of high calorie snacks and try some new recipes. And #3, break out that food journal again. Some bad habits have probably snuck back into your eating so write down what you are currently eating to see where you are at. Remember, if you are not assessing you are guessing. There were a couple more tips from Dr. Fitness, but you’ll have to listen to the podcast or go to his blog to get the rest.

Our 1st guest, Dr. Brian Wansink was great…real funny and engaging! He had loads of info and practical advice from his new book Mindless Eating and you can go to his web site and sign up for the National Mindless Eating Challenge at www.MindlessEating.org. He has appeared all over the place including, the New York Times, MSNBC and now on an upcoming PBS special. His work was instrumental in the creation of all those 100 calorie snacks bags that are in your grocery store. He also invited our listeners to attend a very special FREE Consumer Camp being held at his lab on April 13-15. You can see firsthand how he does his groundbreaking research and hopefully you’ll come away with a handle on controlling your snacking.

Next up was Gillian Verga, founder of http://www.weightcircles.com/ and she was great and really fired up about her web site and the success of social networking for weight loss. WeightCircles is a great new online community that helps people who want to lose weight keep it off. There are circles for seniors, for men, for women, for those who need to lose a lot of weight and for those who just need help maintaining the weight they have already lost. Please go to www.weightcircles.com and you can explore this website yourself. I’m sure you will find a circle to help you achieve your goals.

Lastly, we had Sara Holliday a yoga expert and a contributor to the Hot Moms Club. She was awesome trying to teach Dr. Fitness and The Fat Guy how to breath….good stuff!!! Sara has produced a series of yoga videos specifically for mothers to help them stay in shape during pregnancy and lose the weight and get in shape after the birth of their baby. She has the only yoga programs out there that are tailored to each trimester of pregnancy. And after you have your kid please check out her Postnatal total body toning video as well as her classic Stroller Workout for moms video. Go to her website to learn more about this amazing mom and all of her dvds at www.fitbysara.com

JNL to me, and Jennifer Nicole Lee to everyone, sent me her swimsuit calendar….All I can say is HOLY SMOKES!!!!! Our Hot Mom, Kathie Larkin, who body doubles for celebrities like Alyssa Milano, was even impressed with her tush!!!!! Not that there’s anything wrong that!!! Seriously, Go check out JNL’s Web Site and Bikini Booty Camp at http://www.jennifernicolelee.com/ She is awesome!!!!!

Don’t forget to tune in this week to Dr. Fitness and The Fat Guy live on Sundays from 7 - 8 PM Eastern because we have more amazing guests like Matt Mullen with www.GoPFl.com, Dr. Fred Muench from the cool product that helps you reduce your stress with better breathing, The Stress Eraser, www.stresseraser.com, and Stanley Gravel with Polar USA (www.PolarUSA.com) and we are going to talk about their Heart rate Monitors built into clothing in conjuction with Adidas….Cool Cool Stuff!!!!

And if you want more of the latest health and fitness News, sign up for the newsletter at www.DrFitnessandTheFatGuy.com

Here is a great article by Brian Wansink, Ph.D., author of “Mindless Eating— Why We Eat More Than We Think,” and director of the Cornell Food and Brand Lab. If you are a mom with a couple of kids and trying to lose 15 pounds while trying to keep the kids eating healthy, read this article and put his well-researched tips into practice!!!! http://www.msnbc.msn.com/id/16472344/

“Dr. Fitness, I’m stuck in a rut, please help,” was the subject headline to a recent email I received from a female and that’s all I am going to say to describe her. She had recently lost 40 pounds from her 1st pregnancy by good-old fashion sweat and exercise….and by exercise, I mean exercise. An hour and a half of walking outside in the morning followed by and hour and a half of treadmill walking at night. Three hours of exercise and she lost 40 lbs. 10 less pounds prior to her being pregnant. Her reason for contacting me was that now she was going back to work and those three convenient hours of exercise would not be so available and she was slowly starting to gain weight….and she was terrified! What should she do?

When I emailed her back for her to describe her eating habits, she told me she ate whatever she wanted and would rather exercise than feel deprived of her favorite foods. This is where her story became very common and one where most people fail to succeed. I call it “The All Or Nothing Principle.” This means that whatever I am doing, in her case exercising 3 hours per day and eating whatever I want, I will be successful following these parameters. But if you change the parameters (Can’t exercise for 3 hours), I will give up on the entire process because I know I will eventually gain the weight back since I can’t be deprived.

I explained to her that she didn’t need to exercise 3 hours/day to maintain her body weight. She did need to examine her diet to figure out what were her caloric needs, how to manage portions of her favorite things to not feel deprived, and being diligent about identifying caloric content. She was so convinced that she would have to give up her favorite things and she also felt like a slave to exercise. I told her how to break the “All Or Nothing Principle” and if you are in a similar situation, here’s how you can break this very difficult pattern!
1. Take advantage of even the smallest amount of free time to exercise. If you like getting an hour of exercise but you have a very busy schedule, look for 15 - 20 windows of free time to do something.

2. Keep your exercise clothes and shoes close by. If some free time opens up, buy an extra pair of exercise shoes or clothes convenient for a quick workout.

3. Pay attention to every meal and avoid mindless eating. Most people eat under stress and you can add tons of calories by not paying attention. So pay attention especially at work!!

4. Avoid big gaps of time without eating. This happens to many of us, especially at work. We go the whole day without eating and as a reward for eating, we feel we can eat everything thus causing overindulging and over-consumption. Stay aware and you’ll stay trim