Butternut Squash and Barley Salad

KRsM9QwLast’s weeks post (Slow Cooker Honey Garlic Chicken) was so popular that I figured I’d post another one of my wife’s favorite recipes.  This one I really love when she makes. The egg is optional.  If you want to ratchet up the protein add more scrambled or hard boiled egg whites.   Continue reading “Butternut Squash and Barley Salad”

In Response to the Voice

the voice in your head is a liar

You know that voice in your head, the annoying one, that stands in the way of all your successes.  It’s the one that tells you all the reasons you can’t, won’t, or shouldn’t.  We all have it so I’m sure you know what I’m talking about.  I’ve been thinking a lot about this voice recently and have noticed some important things.   The voice does not work by overpowering you.  Its success comes from its endless needling at you until you give in without even realizing you have succumbed.   It’s small but relentless.  It never fatigues.  This is the voice that is preventing you from succesffully losing weight.  But you already knew that, its your voice after all.

Continue reading “In Response to the Voice”

Not losing weight with exercise?

You can't out exercise a bad dietHopefully, many of you have embarked on my 4×4 fitness challenge as many at my work have (shout out to Erika D.  for being the Carroll Hospital leader so far!).  If you haven’t , it’s not too late – click here.  People have already started to see improvements in their fitness levels.  Many can now pound out pushups and burpees in week 3 which they couldn’t do so well in week 1.  In spite of their hard work there is a recurring issue that people bring up to me all the time with respect to exercise and weight loss.  People often complain that, in spite of exercising regularly, they are unable to lose weight.  The root of this problem lies in the way that exercise affects appetite. Continue reading “Not losing weight with exercise?”

Why You Can’t Be Trusted


There is a principle in the world of weight loss that is essential to helping you understand why people are unsuccessful at losing weight.  Human beings are extremely inaccurate in estimating their caloric intake.  By human beings, I mean you.  I also mean me, but I already read this so, I’m directing this to you.  I often hear people tell me that they “watch what they eat” or that they “eat healthy” and yet they cannot lose weight.   When pressed, they are almost never able to tell me exactly what this means.  This creates one of the greatest obstacles to weight loss.  People have absolutely no idea how many calories they are consuming.    Continue reading “Why You Can’t Be Trusted”

The ‘Magic’ of Whole Grains

smoke-mirrors-coverAn interesting fact of life is that when you’re eating a bowl of cereal, the nonsense on the box becomes some of the most interesting reading material you can find.  I’m not sure why this is.  The other day I was engrossed in a colorful maze on the back of my kids cereal box when I noticed a banner touting the fact that this very box contained oodles of whole grains.  Isn’t that fantastic!  This instantly inspired images in my brain of golden wheat blowing in the breeze.   Continue reading “The ‘Magic’ of Whole Grains”

Healthy Baked Chicken Nuggets

healthy-baked-chicken-nuggets

I’m not sure if this is a bad thing, but my palate has never fully grown up. I learned this a few weeks ago at a wedding when I found myself jealous of the chicken nuggets and french fries my kids were eating.  It’s not that my fancy chicken with a fancy sauce was not tasty. It’s not that the salad wasn’t yummy, it’s just that I didn’t recognize some of the vegetables in it.  At least I think they were vegetables.  I think there was a twig of some kind.   Continue reading “Healthy Baked Chicken Nuggets”

What Does 200 Calories Look Like?

what does 200 calories look like

My lovely wife forwarded this to me last night and it was too good to not pass on to you.  I wanted to add the following pictures which are  selection from that post which is at http://www.wisegeek.com/what-does-200-calories-look-like.htm.  These pictures help you visualize the importance of knowing how many calories are in the foods you eat.  For more on this check out my prior posts:  Why You Can’t Be Trusted and Test Your Knowledge which explain how uninformed most people are regarding their caloric intake. Continue reading “What Does 200 Calories Look Like?”

McCalorie Counting

The Coffee Bean & Tea LeafA few months ago I was in The Coffee Bean and Tea Leaf in Southern California on a vacation.  Seeing as it was my vacation, I planned on splurging on one of those $5 frozen smoothie/coffee drinks that I do love so.  As I was making my selection I noticed taht The Coffee Bean has an interesting feature on their ordering menu.  They list the calorie counts of all of their products just to the left of the menu item.  When I saw that big Mocha Ice Blended had 540 calories, I was filled with surprise and flooded with that guilty feeling I get at the ice cream shop.   Continue reading “McCalorie Counting”

Test Your Knowledge: Take The Portion Size Quiz

Portion sizes have skyrocketed

My Thursday morning routine usually consists of seeing my hospital patients in the morning before heading off to see my patients in the office.  As per usual, I put my lunch in the fridge in the hospital doctor’s lounge on my arrival with the intent of picking it up on my way out the door when I headed to the office later in the morning.  Alas, I was in my usual harried state and forgot to get my lunch.  For me, no lunch is a crisis.  I get cranky.  Fortunately, there’s always a nosh lying around the staff lounge at the office.   Continue reading “Test Your Knowledge: Take The Portion Size Quiz”

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