By Carl Lenore Super Human Radio

I’ve said it before.. we should be able to screen our doctors before allowing them to treat us. We should be allowed to ask them which drugs THEY take and if
Would you take health advice from this doctor?

they have Type 2 Diabetes – a reversible condition in 90% of those who have it through proper nutrition and exercise.

The answers to these questions would allow us to determine if we want to take the advice of a Doctor who can’t keep him or herself healthy!

Would you choose a mechanic to maintain your car who’s persoanl car is always broken down? If he can’t keep his own car repaired and roadworthy, then how is going to keep yours that way?

This study published by the American Heart Association and funded by the CDC speaks to this phenomenon indirectly. Physicians who are physically active and exercised are more likely to suggest physical activity and exercise to their patients. Like Aisa said during a recent episode of Casual Friday.. these doctors Preach What They Practise.

Here’s the press release…

Physically active health-care providers more likely to give physical activity counseling
American Heart Association Meeting Report
Healthcare providers tend to “preach what they practice.”

Physically active healthcare providers were more likely than their inactive counterparts to advise patients to lead an active lifestyle in a study presented at the American Heart Association’s Epidemiology and Prevention/Nutrition, Physical Activity and Metabolism 2013 Scientific Sessions.

“Patients rely on advice from healthcare providers to adopt healthier behaviors, so these findings suggest that improving healthcare providers’ physical activity levels may be an easy way to help reduce physical inactivity among the general population,” said Isabel Garcia de Quevedo, M.S.P.H., ORISE Fellow at the Centers for Disease Control and Prevention (CDC) in Atlanta, Ga.

Researchers reviewed 24 observational studies and four interventional studies on healthcare providers’ physical activity and related patient counseling.

In 23 of 24 observational studies, physically active healthcare providers were significantly more likely to counsel their patients to incorporate daily physical activity into their lives, with some studies indicating that active physicians were two to five times more likely than their sedentary counterparts to recommend physical activity to their patients.

Furthermore, two interventions to improve physicians’ physical activity levels led to improvements in their confidence and efficacy in giving activity counseling to their patients.

Additionally, students in a medical school program to improve lifestyle habits were 56 percent more likely than students not in the program to provide more frequent physical activity counseling during standardized patient examinations.

Regular physical activity counseling by healthcare providers is a major part of the U.S. Department of Health and Human Services’ Healthy People 2020 plan to improve the nation’s health. “When advice is coupled with a referral to community resources, it can be quite effective and this approach should be part of the public health solution to America’s inactivity problem,” said Felipe Lobelo, M.D., Ph.D., an epidemiologist with CDC’s National Center for Chronic Disease Prevention and Health Promotion, co-author and leader of the study.

The American Heart Association and the CDC recommend at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week and have information on how to fit fitness into your busy day.

From Science Daily

Overweight mice can slim down if you let them run daily on a treadmill. If you give them a garlic extract as well then they’ll lose even more fat. But how does garlic speed up weight loss? The researchers at Inje University in Korea didn’t manage to work that out.

If you are too fat, you’re in a state of continuous inflammation. Those layers of fat are literally rotting away, and your immune cells are busy clearing up the died-off fat cells. Added to that, inflammatory proteins like interleukin-6, tumor

necrosis factor-alpha and C-reactive protein are being released. These do all sorts of unhealthy things in your body, one of which is that they stimulate the growth of fat tissue.

Garlic extracts contain compounds such as gamma-glutamylcysteine, S-allylcysteine [structural formula shown here], S-allylmercaptocysteine and S-methylcysteine. These inhibit the production of inflammatory factors, so you’d expect them to have an anti-obesity effect.

The Koreans decided to find out whether this is indeed the case. At the cost of the Korean government they fattened a group of lab rats for six weeks, using a high-fat diet [HFD] and gave a control group ordinary feed [ND]. After that the real experiment started, and continued for 4 weeks.

The Koreans let one group of rats continue to fatten [HFD] and gave another group 2.8 g Aged Garlic Extract per kg bodyweight every day [HFD+AGE]. The supplement was given orally. The extract came from the Uiseong Black-Garlic Farming Association of Korea, but as far as we can tell from reading the article this organisation did not fund the research.

Another group of rats had to run on a treadmill five days a week [HFD+Exercise]. The researchers gradually increased the intensity of the exercise each week.

A fourth and final group of rats had to run and were also given the garlic extract [HFD+Exercise+AGE]. They were given the extract half an hour before they were put on the treadmill.

The figure and table below show that garlic and exercise mutually reinforced each other’s slimming effect. Click on the table for a larger version.

The table above shows that the rats in the HFD+Exercise+AGE group started to eat less. But that doesn’t explain why the animals in this group lost weight more quickly than the animals in the HFD+Exercise group. The food-efficiency ratio decreased as a result of the combination of running and garlic supplementation. That means that the rats grew less with the same amount of food.

How that happened the Koreans don’t understand, as their theory didn’t hold water. They observed no effect of the garlic extract on the inflammatory proteins mentioned above. The concentration of triglycerides in the blood of the rats in the HFD+Exercise+AGE group declined considerably. Apparently the combination of a garlic supplement and exercise does something to fat metabolism. We hazard a guess, in one word: UCPs.

“Aged Garlic Extract with exercise is more effective in controlling obesity than either intervention alone”, the Koreans write. “However, more extensive research is needed before recommending Aged Garlic Extract supplementation to obese humans.”

Source:
Nutr Res Pract. 2012 Dec;6(6):513-9.

Source: http://www.ergo-log.com/garlic-enhan…f-running.html

Researchers think blueberries and strawberries may be good for the heart. They saw this in 18 years of data on 93,600 U.S. women ages 25 to 42. Women who had three or more servings a week had a one-third lower risk of heart attack.

The berries have flavonoids, which can help to counter changes in the arteries that can lead to heart attacks. At the University of East Anglia in England, Aedin Cassidy says other fruits and vegetables also have flavonoids:

“If you add more red and blue colored fruits and vegetables to your normal diet, you can reduce your risk of having a heart attack. Start incorporating these berries into your weekly shop.”

The study in Circulation: Journal of the American Heart Association was supported by the U.S. National Institutes of Health.

With Spring and Summer just around the corner with all the TV Gimmicks, Potions and Pills that guarantee you what the media has deemed the ultimate BOOTY it seems like everyone has been asking how to shape up their behind lately, so I’ve decided to let you in on a few of my closely-guarded booty-building secrets.

Most of my clients have one of the following things to say about their booty:

1) Help! My booty is too big; 2) Help! My booty is too saggy; or 3) Help! My booty is too flat. 

Now let’s tackle each of these challenges with solutions that will give you the best booty ever! 

I. Help! My booty is too big.
If you are suffering from an over sized behind then do the following 3 fat-blasting workouts to reduce, tighten and shape your booty. 

Fat-Blaster #1: Run

Running is a great way to burn off extra body fat while developing strong glutes. Follow these 4 tips to target your glutes while running:

1. To target your glutes focus on extending your hips and keeping your chest lifted.

2. Roll all the way forward onto your toes with each step, in order to engage more of your glutes.

3. Run up hills, stairs, or on the treadmill at an incline.

4. Run on a sandy beach or gravel path – the uneven surface forces you to work harder to stabilize your lower body.

Fat-Blaster #2: Elliptical

The elliptical works well for streamlining your behind – but only when used properly. Follow these 4 tips to get the most from your elliptical workout:

1. Posture matters. Don’t drape your upper body over the front of the elliptical machine – this will bring the focus to your quads and lower back instead of your glutes. Instead keep your back straight and posture good.

2. Put the incline of your machine higher than seven percent. This will ensure that the emphasis is on your glutes instead of your quads.

3. Push down with your heels with each stride. Also sink down into a squat for 30 second intervals while striding.

4. Let go of the handles. This will force your core to stabilize you.

Fat-Blaster #3: Swim

Swimming laps is a sure way to burn tons of calories. Follow these 4 tips to get the most from your time in the pool:

1. Start each lap with an explosive push from the wall. Place the soles of your feet flat against the side of the pool, bend your knees and explode forward with your legs.

2. Use flippers. Sounds silly, but try a few laps with a kickboard and flippers and you’ll quickly feel the intense emphasis on your glutes.

3. Vary your kick. Go from flutter to froggy kicks to target all of your glutes.

4. Try some in-water squat jumps: stand in chest-level water with feet shoulder width apart, toes turned out. Bend your knees and lower your hips down then explode upward, pushing through your heels.

II. Help! My booty is too saggy.
The solution to a saggy bottom is to target your glutes. Try the following 3 booty -lifting exercises at home – these require no equipment. 

Booty -Lifting Exercise #1: Hyperextension with leg curl
Lie facedown on the floor with your arms extended above your head and knees together. Bend your knees and curl your heels toward your glutes, contracting your glutes. Lower your feet back toward the floor, raise your chest and shoulders up and hold for one count before returning to the start position. Do 15 repetitions. 

Booty -Lifting Exercise #2: Plank pull
Get into a plank position with hands directly under your shoulders and feet spaced shoulder width apart. Contract your core, lift your left leg with flexed foot, then raise your heel up in a quick motion for 15 reps. Keep your core contracted throughout the exercise and back flat. Repeat with right leg.

Booty -Lifting Exercise #3: Side-lying bicycle
Lie on your right side with your elbow directly under your shoulder and legs stacked on top of each other. Bend your right knee back slightly. Lift your left leg about 6 inches into the air, then draw if forward to a 90 degree angle, keeping your foot flexed. Swing your leg back, pointing your toe and extending your lower back. Do 15 repetitions and then repeat with right leg. 

III. Help! My booty is too flat.
In order to build a shapely behind you’ll need to head to the gym. The following 3 booty-building exercises will give your booty a serious shape-changing workout. 

Booty-Building Exercise #1: Dumbbell Squat
Place your feet wider than shoulder width apart, and turn toes out. Hold a dumbbell in each hand at your sides. Inhale as you squat down, keeping your back straight and tummy pulled in. Exhale as you press up through your heels and return to a standing position. Do 15 repetitions. 

Booty-Building Exercise #2: Dumbbell Lunge
Stand with feet together and a dumbbell in each hand at your sides. Inhale as you lunge forward, keeping your lunging knee directly over your ankle. Exhale as you push off with your lunging heel, and return to the starting position. Do 15 repetitions and repeat on the other leg. 

Booty-Building Exercise #3: Straight-legged Deadlift
Stand with feet shoulder width apart, a dumbbell in each hand with palms facing your thighs. Inhale as you bend forward at the hips, keeping your back flat. Lower the dumbbells down until you feel a pull in your hamstrings. Keep the dumbbells close to your legs as you exhale and straighten your legs, focusing on contracting your glutes. Do 15 repetitions. 

Want to get your best booty as quickly as possible? Call or email me now to get started on a unique fitness program that will get you on the fast track to your best booty ever.

From the U.S. Department of Health and Human Services, I’m Ira Dreyfuss with HHS HealthBeat.

A study says that people who eat more Southern cooking have a higher risk of stroke. At the University of Alabama at Birmingham, Suzanne Judd saw it in national survey and medical examination data on what people ate:

“This was common whether someone was black or white, male or female, and whether or not they lived inside or outside of the South.”

She says people who ate Southern food about six times a week had a 41 percent greater risk than those who had it about once a month.

Judd says Southern cooking has more fat, salt and sugar, which have been linked to stroke in other studies. Judd recommends lots of fruits, vegetables, legumes and whole grains.

The study presented at an American Stroke Association conference was supported by the National Institutes of Health.

Did you know that the #1 killer here in the United States is heart disease- not cancer, diabetes or even automobile accidents,just plain clogging of the arteries. Lack of exercise and a diet of high in saturated fat foods is the reason Americans do not live longer. Most people take their health for granted until
some life threatening event occurs and forces them to make a change. Reducing the fat in your diet can not only help you lose some of the excess pounds, but can also save your life. Of course, we are not saying to eliminate all the fat in your daily eating, but at least the saturated fats that come from animal sources. A moderate amount of good fat is needed for your body to function properly, have healthy hair and skin, and to give you energy for everyday activities.
FACTS ABOUT FAT
Some examples of good (monounsaturated/polyunsaturated) fats include olive oil, seeds and nuts, all
natural peanut butter, avocados and flax seed oil. These are fats found mostly in plants. Your saturated
fats, as mentioned earlier, comes from animal products such as butter, cheese, beef, pork and lard used to prepare fried foods. Fried foods, whether cooked in lard or vegetable oil are still not a healthy
choice. Keep in mind that you add a large amount of extra calories to your day when you choose to eat
fried food.

READING FOOD LABELS
Be aware of deceiving food labels on products marked low-fat, 98% fat-free, reduced fat or low cholesterol.  Manufacturers are misleading you into believing that these products are good for you. All you are doing is building a larger bank account for these companies because all fat-free or reduced fat products are at least one dollar higher than their regular products. The items to look for when reading a food label are fat, sugar, sodium and carbohydrates. Compare the serving size to see if you are really getting a reduced fat item. Some words to watch for in the ingredients column are hydrogenated, triglycerides and tropical oils.
Here are some tips to help you decrease your fat intake without eliminating the taste:
1. Use a non-stick cooking spray or olive oil to sauté foods.
2. Try egg whites instead of whole eggs in your recipes – 1 whole egg = 2 egg whites.
3. Try a fat replacement product or applesauce instead of oil in your desert recipes.
4. Use only non-fat dressings on salads or for preparing meals. (one good mixture is red wine vinegar, a tablespoon of olive oil and fat free parmesan cheese – mix to taste)
5. Use soft corn tortillas instead of packaged fried ones for tacos.
6. Use no-salt/ no-fat chicken broth for many of your chicken recipes.
7. Careful with nuts in recipes – sprinkle on top instead adding to entire recipe.
8. Use butter-substitutes instead of real butter on your baked potatoes, in sauces or on your toast.

Reference Guide for VITAMINS

Overview

VITAMINS: All natural vitamins are organic food substances found only in living things, that is, plants and animals. With few exceptions the body cannot manufacture or synthesize vitamins. They must be supplied in the diet or in dietary supplements. Vitamins are essential to the normal functioning of our bodies. They are necessary for our growth, vitality, and general well-being.

HOW THEY WORK: A lot of people think vitamins can replace food. They cannot. In fact, vitamins cannot be assimilated without ingesting food. That is why we suggest taking them with a meal. Vitamins help regulate metabolism, help convert fat and carbohydrates into energy, and assist in forming bone and tissue.

VITAMIN A (Beta Carotene)

IMPORTANCE: Necessary for growth & repair of body tissues; helps maintain smooth, soft disease-free skin; helps protect the mucous membranes of the mouth, nose , throat & lungs, thereby reducing susceptibility to infections; protects against air pollutants; counteracts night-blindness & weak eyesight; aids in bone and teeth formation. Current medical research shows that foods rich in Beta Carotene will help reduce the risk of lung cancer & certain oral cancers. Unlike Vitamin A from fish liver oil, Beta Carotene is non-toxic.

DEFICIENCY SYMPTOMS: May result in night blindness; increased susceptibility to infections; rough, dry, scaly skin; loss of smell & appetite; frequents fatigue; lack of tearing; defective teeth & gums’ retarded growth.

VITAMIN B-1 (Thiamin)

IMPORTANCE: Plays a key role in the body’s metabolic cycle for generating energy; aids in the digestion of carbohydrates; essential for the normal functioning of the nervous system, muscles & heart; stabilizes the appetite; promotes growth & good muscle tone.

DEFICIENCY SYMPTOMS: May lead to the loss of appetite ; weakness & feeling tired; paralysis & nervous irritability; insomnia; loss of weight; vague aches & pains; mental depression & constipation; heart & gastrointestinal problems

VITAMIN B-2 (Riboflavin)

IMPORTANCE: Necessary for carbohydrate, fat & protein metabolism; aids in the formation of antibodies and red blood cells; maintains cell respiration; necessary for the maintenance of good vision, skin, nails & hair; alleviates eye fatigue; promotes general health.

DEFICIENCY SYMPTOMS: May result in itching and burning eyes; cracks and sores in the mouth & lips; bloodshot eyes; purplish tongue; dermatitis; retarded growth; digestive disturbances; trembling; sluggishness; oily skin.

VITAMIN B-6 (Pyridoxine)

IMPORTANCE: Necessary for the synthesis & breakdown of amino acids, the building blocks of protein; aids in fat and carbohydrate metabolism; aids in the formation of antibodies; maintains the central nervous system; aids in the removal of excess fluid of premenstrual women; promotes healthy skin; reduces muscle spasms, leg cramps, hand numbness, nausea & stiffness of hands; helps maintain a proper balance of sodium & phosphorous in the body.

DEFICIENCY SYMPTOMS: May result in nervousness, insomnia, skin eruptions, loss of muscular control, anemia, mouth disorders, muscular weakness, dermatitis, arm & leg cramps, loss of hair, slow learning, and water retention.

VITAMIN B-12 (Cobalamin)

IMPORTANCE: Helps in the formation & regeneration of red blood cells, thus helping prevent anemia; necessary for carbohydrate, fat & protein metabolism; maintains a healthy nervous system; promotes growth in children; increases energy; needed for Calcium absorption.

DEFICIENCY SYMPTOMS: May lead to pernicious anemia, poor appetite, growth failure in children, tiredness, brain damage, nervousness, neuritis, degeneration of spinal cord, depression, lack of balance.

NIACINAMIDE (Niacin- vitamin B-3)

IMPORTANCE: Improves circulation and reduces the cholesterol level in the blood; maintains the nervous system; helps metabolize protein, sugar & fat; reduces high blood pressure; increases energy through proper utilization of food; prevents pellagra; helps maintain a healthy skin, tongue & digestive system.

DEFICIENCY SYMPTOMS: May result in pellagra, gastrointestinal disturbance, nervousness, headaches, fatigue, mental depression, vague aches & pains, irritability, loss of appetite, insomnia, skin disorders, muscular weakness, indigestion, bad breath, canker sores.

PANTOTHENIC ACID

IMPORTANCE: Participates in the release of energy from carbohydrates, fats & protein, aids in the utilization of vitamins; improves the body’s resistance to stress; helps in cell building & the development of the central nervous system; helps the adrenal glands, fights infections by building antibodies.

DEFICIENCY SYMPTOMS: May lead to painful & burning feet, skin abnormalities, retarded growth, dizzy spells, digestive disturbances, vomiting, restlessness, stomach stress, muscle cramps.

BIOTIN

IMPORTANCE: Aids in the utilization of protein, folic acid, Pantothenic acid, and Vitamin B-12, promotes healthy hair.

DEFICIENCY SYMPTOMS: May lead to extreme exhaustion, drowsiness, muscle pain, loss of appetite, depression, grayish skin color.

FOLIC ACID

IMPORTANCE: Necessary for DNA & RNA synthesis, which is essential for the growth and reproduction of all body cells; essential to the formation of red blood cells by its action on the bone marrow; aids in amino acid metabolism.

DEFICIENCY SYMPTOMS: May result in gastrointestinal disorders, anemia, Vitamin B-12 deficiency, pre-mature gray hair.

INOSITOL

IMPORTANCE: Necessary for the formation of lecithin; aids in the breakdown of fats; helps reduce blood cholesterol; helps prevent thinning hair.

DEFICIENCY SYMPTOMS: May result in high blood cholesterol, constipation, eczema, hair loss.

CHOLINE

IMPORTANCE: Very important in controlling fat & cholesterol buildup in the body; prevents fat from accumulating in the liver; facilitates the movement of fats in the cells; helps regulate the kidneys, liver & gallbladder; important for nerve transmission; helps improve memory.

DEFICIENCY SYMPTOMS: May result in cirrhosis and fatty degeneration of the liver, hardening of the arteries, heart problems, high blood pressure, hemorrhaging kidneys.

PABA (Para Amino Benzoic Acid)

IMPORTANCE: Aids healthy bacteria in producing folic acid; aids in the formation of red blood cells; contains sun screening properties; aids in the assimilation of Pantothenic acid; returns hair to its natural color.

DEFICIENCY SYMPTOMS: May cause extreme fatigue, eczema, irritability, depressions, nervousness, constipation, headaches, digestive disorders, hair turning prematurely gray.

VITAMIN C (Ascorbic Acid)

IMPORTANCE: Essential for healthy teeth, gums & Bones; helps heal wounds, scar tissue, & Fractures; prevents scurvy; builds resistance to infection; aids in the prevention & treatment of the common cold; gives strength to blood vessels; aids in the absorption of iron. It is required for the synthesis of collagen, the intercellular “cement” which holds tissues together. It is also one of the major antioxidant nutrients. It prevents the conversion of nitrates (from tobacco smoke, smog, bacon, lunch meats, & some vegetables) into cancer-causing substances. According to Dr. Lines Pauling, the foremost authority on Vitamin C, Vitamin C will decrease the risk of getting certain cancers by 75%.

DEFICIENCY SYMPTOMS: May lead to soft & bleeding gums, swollen or painful joints, slow-healing wounds & fractures, bruising, nosebleeds, tooth decay, loss of appetite, muscular weakness, skin hemorrhages, capillary weakness, anemia, impaired digestion.

VITAMIN D

IMPORTANCE: Improves absorption and utilization of Calcium and Phosphorous; required for bone and teeth formation; maintains a stable nervous system and normal heart action.

DEFICIENCY SYMPTOMS: May lead to rickets, tooth decay, softening of bones, improper healing of fractures, lack of vigor, muscular weakness, inadequate absorption of calcium, retention of phosphorous in the kidneys.

VITAMIN E

IMPORTANCE: Major anti-oxidant nutrient; retards cellular aging due to oxidation; supplies oxygen to the blood which is then carried to the heart and other organs; thus alleviating fatigue; aids in bringing nourishment to cells; strengthens the capillary walls & prevents the red blood cells from destructive poisons; prevents & dissolves blood clots; has also been used by doctors in helping prevent sterility, muscular dystrophy, calcium deposits in blood walls and heart conditions.

What is the difference between d-alpha and dl-alpha? Both work exactly the same in the body. There is some evidence that d-alpha is about 20% more powerful, but it costs about 400% more. In other words 800 I.U. of d-alpha would work as well as 1000 I.U. of dl-alpha. But, the 800 I.U. d-alpha would cost 4 times as much as 1000 I.U. of dl-alpha. The best buy by far is dl-alpha.

DEFICIENCY SYMPTOMS: May lead to a rupture of red blood cells, loss of reproductive powers, lack of sexual vitality, abnormal fat deposits in muscles, degenerative changes in the changes in the heart and other muscles; dry skin.

*

Proof that green tea lowers anxiety, blood pressure

Effects of L-theanine or caffeine intake on changes in blood pressure under physical and psychological stresses

Ai Yoto, Mao Motoki, Sato Murao and Hidehiko Yokogoshi

Journal of Physiological Anthropology 2012, 31:28 doi:10.1186/1880-6805-31-28
Published: 29 October 2012

Abstract (provisional)

Background

L-theanine, an amino acid contained in green tea leaves, is known to block the binding of L-glutamic acid to glutamate receptors in the brain, and has been considered to cause anti-stress effects by inhibiting cortical neuron excitation. Both L-theanine and caffeine, which green tea contains, have been highlighted for their beneficial effects on cognition and mood.
Methods

In this study, we investigated the effects of orally administered L-theanine or caffeine on mental task performance and physiological activities under conditions of physical or psychological stress in humans. Fourteen participants each underwent three separate trials, in which they orally took either L-theanine + placebo, caffeine + placebo, or placebo only.

Results

The results after the mental tasks showed that L-theanine significantly inhibited the blood-pressure increases in a high-response group, which consisted of participants whose blood pressure increased more than average by a performance of a mental task after placebo intake. Caffeine tended to have a similar but smaller inhibition of the blood-pressure increases caused by the mental tasks. The result of the Profile of Mood States after the mental tasks also showed that L-theanine reduced the Tension-Anxiety scores as compared with placebo intake.

Conclusions

The findings above denote that L-theanine not only reduces anxiety but also attenuates the blood-pressure increase in high-stress-response adults.

Here is a short Video about a mother daughter duo.. check it out and leave me a comment please

Week after week friends complain to me that they “can’t lose weight,” that they are doing “EVERYTHING!” and their weight just won’t budge.  These same people go out and drink five or more drinks at least one to two nights a week.  You might think–what’s the harm in a little social drinking?  You should be allowed at least one “cheat” day a week where you can eat and drink whatever you want, right?

Alcohol contains calories (I promise—all alcohol contains calories!), 7 calories per gram to be exact and they add up quickly.  The Center for Disease Control and Prevention (CDC) cites that the average alcoholic beverage is 13.7 grams, or about 96 calories.

In addition to drinking alcohol, you must consider the food choices that result from the late night out and the potential hangover the next day that keeps you from hitting the gym.  I think it is safe to make the generalization that most people are not going to choose an apple over pizza, or workout after a heavy night of drinking.  It’s a snowball effect.

Let’s consider a typical night out for the average person with friends:

• 8pm: Makes a drink while waiting for friends to arrive
  • Vodka (one 80 proof shot) + Club Soda = 96 calories

• 9pm-11pm: Friends arrive; Drink socially until its time to go to the bars
  • 3 light beers (12oz each) = 288 calories

• 11pm-1am: Hang out and drink with friends for a few hours
  • 2 light beers (12 oz each) = 192 calories

• 1:30am: Hungry upon arriving home; Share frozen pizza with friends
  • 1/3 of frozen pizza = 300 calories

• Total Calories Consumed Between 8pm-1:30am = 876

Don’t get me wrong—I love to go out and have a good time like everyone else.  However, I know that if I am going to be serious about losing weight then drinking more than a drink a day is not a possibility. Try to find alternatives to going out to bars and stay focused on your goals.  Eventually, it will all fall into place.