The bout against belly fat

For many men and women, the mid section can be one of the trickiest areas to fight the fat. To make things even more difficult, there are a lot of myths out there about what it really takes to avoid putting on the extra pounds around the waist line. So what's the real skinny on belly fat?

Sandra Maltzman, nutritionist for L A Weight Loss, recently sat down with us to tell us what she knows.

Steer clear of detox diets

What do you do when you want to lose weight, and you want to lose it fast? Unfortunately, many women and men turn to crash detox diets, but inevitably do more harm than good.

I sat down with Sandra Maltzman, who told me all about the dangers of detox diets, and what you can do to shed weight the healthy way.

Going green -- with your vegetables, that is

Do you know what your suggested daily intake of vegetables is? Do you know what you're nutritionally missing out on if you don't get your servings? Sandra Maltzman joins us today to tell us a little bit about the importance of your daily intake of greens. I know I'll be spending a little bit more time in the vegetable aisle from now on!

The truth about red meat

To eat or not to eat, that is the question about red meat. For years there have been varying opinions on the health benefits or disadvantages to eating red meat. Settle the question once and for all with our L A Weight Loss nutritionist, Sandra Maltzman.

Type 2 Diabetes: don't be a number

Over 65 percent of American adults are overweight or obese. And as those numbers rise, so do the instances of Type 2 diabetes, according to the National Institute of Health. The American Diabetes Association estimates that about 21 million people have diabetes, and another 54 million have pre-diabetes.

Don't let yourself become a statistic. Losing weight today will keep you healthy tomorrow. It's never too late. Have a listen to our most recent podcast with Sandra Maltzman to learn more.

Get a moo-ve on for National Dairy Month

Did you know June is National Dairy Month? Did you also know that dairy products such as milk, cheese, and yogurt contain nine essential nutrients that help you manage your weight and reduce your risk for high blood pressure, osteoporosis, and certain cancers?

I recently sat down with Sandra Maltzman, who gave me the full story on all that dairy has to offer, just in time to kick off National Dairy month. Listen in, and you'll learn that no matter how hot it is, milk is always a cool choice.

Keeping your kids healthy

Childhood obesity has reached epidemic levels in the United States. Fifteen percent of children are medically obese, and another 15 percent are at risk for becoming obese. And childhood obesity is no picnic.

Overweight children are more likely to grow up to be overweight adults, and have a significantly higher risk for life threatening conditions such as diabetes, high blood pressure, heart disease, sleep problems, and cancer. They are also at a higher risk for disorders such as liver disease, early puberty, eating disorders, skin infections, and asthma.

The easiest way to protect your child from obesity is to teach them the right eating habits when they're young. That's why we brought in Sandra Maltzman to tell all about the right things to feed your kids.

Fighting the fast food trap

Did you know there are more than 704 calories in a Big Mac cheeseburger? How about 610 calories in one order of super-sized french fries. And more than 250 calories in that large soda to wash it all down.

But everyone loves to eat out once in a while. So how can you cut out the unnecessary calories, without cutting out fast food completely? Sandra Maltzman is here to tell you.

Get a heart-healthy life without skipping a beat

According to recent estimates by the American Heart Association, one in three U.S. adults has high blood pressure. But because there are no symptoms, up to a third of these people don't know they have what doctors have dubbed "the silent killer."

I interviewed L A Weight Loss's Sandra Maltzman to learn more about high blood pressure, and to get some quick tips on leading a heart-healthy life.

My L A Weight Loss Diary turns 1!

We couldn't let November slip by without celebrating a special birthday -- ours! This month marks the one year anniversary for our blog.

That's right, it's been one year of chronicling the weight loss journeys of people across the U.S. and Canada. One year of sharing their struggles and successes. And one year of inspiring more people to lose weight and get healthy.

We've come a long way since Nov. 2006, when we profiled Jim Barker, our first success story. Since then, we've showcased 210 women and men who also achieved their healthy goals with L A Weight Loss.

Among them are our People Magazine stars, Janene Campbell and Mandy Muniz, who were featured in the publication's January "Half Their Size" issue. Janene went from 371 to 164 pounds, and Mandy from 293 to 126 pounds.

And who could forget our farmer from Wisconsin, Greg Thompson, who lost 235 pounds, the most of anyone featured on the blog! Thanks to his personal weight loss counselor and portion control education, he's well on his way to his 240-pound goal weight -- a far cry from his original 508.

You've gotten up close and personal to these and other men and women through podcast interviews. We've also shared recipes, cooking tips, and expert nutritional advice to help keep your plates low on fat and calories and high on nutrition and taste.

Speaking of which, we introduced Controltrim on the blog last month, the new L A Weight Loss product that helps you feel full and eat less.

And we launched the first-ever Atlanta Controltrim Weight Loss Challenge last week, where 10 Atlanta women are striving to meet their weight loss goals in six months, and take home the grand prize of $1,000 shopping spree and program reimbursement.

But this birthday wouldn't be complete without giving a big THANKS to you, our loyal readers! You cheer on these women and men, and keep them inspired and motivated to reach their weight loss goals. So please, keep it coming!

Plus, feel free to tell us your favorite story from the hundreds we've shared. What made you laugh? Cry? Or motivate you to start your own weight loss journey? And if you've already reached your goal weight, check in and let us know how you're doing! We love to hear from all our readers!

Media, you're welcome to join the conversation too! As always, if you're interested in interviewing anyone we've featured on the blog or learning more about L A Weight Loss, just contact Jackie Zima at Jackie@GregoryFCA.com, 610-642-8253, or 215-534-2973 (mobile).

In the meantime, we'll be busy talking to more people who've found success with L A Weight Loss. 'Til next time!

P.S. We'll be taking our holiday break the remainder of the week, and will return Monday the 26th. Enjoy your Thanksgiving!

Three keys to keeping your cholesterol in check

Just three, you ask? Yes, just three! That's all it takes to lower your cholesterol and keep it down, as we discovered the other day while chatting with Jennifer Simmons, L A Weight Loss's Director of Nutrition.

But that's not all we talked about. Jennifer also recommended foods you can eat at home and in restaurants to keep cholesterol at healthy levels. She even explained to us, in plain English, what cholesterol is, anyway!

So with National Cholesterol Education Month upon us, there's no better time to tune into our interview and learn simple ways to keep your cholesterol in check. And if you know someone who could benefit from Jennifer's healthy advice, pass this podcast along!

Healthy snacks for 100 calories or less

You might be familiar with 100-calorie snack packs of cookies and crackers. They are a popular way to satisfy snack cravings without consuming too many calories.

But did you know they can cost four times as much as the regular-sized snack package? Talk about breaking the bank!

Why not make healthy, 100-calorie snacks at home instead? It's easy and inexpensive when you know the right foods to prepare.

To help us out, we turned to Jennifer Simmons, L A Weight Loss's Director of Nutrition. Check out our conversation below to learn about some easy-to-prepare, low-cost snacks at 100 calories or less.

Plus, we talk about the importance of snacking during the day, and healthy bites you eat on the go. So grab a snack (100 calories or less!) and take a listen!

Sweet news for cinnamon lovers

And who doesn't love cinnamon? It's tasty, smells delicious, and adds just the right flavor to dozens of desserts, snacks, and beverages.

Recent studies have found varying results about the health benefits of cinnamon, some determining it lowers bad cholesterol and helps control blood glucose levels.

We ground through the research with Jennifer Simmons, L A Weight Loss's Director of Nutrition, to understand how the favorite spice can sweeten your health. We also talked about easy ways to add cinnamon to your diet, and how much you should be consuming to get its health benefits.

Tune into our conversation here to spice up your health!

True blue health benefits packed in a favorite fruit

You've probably heard that blueberries are packed with anti-oxidants, which help fight diseases such as cancer. But that's not the only health benefit these sweet little berries provide.

Blueberries can also lower cholesterol, prevent urinary tract infections, and aid age-related memory loss. Better still, they're versatile to cook with (fresh or frozen!).

We found out more the other day when we chatted with Jennifer Simmons, L A Weight Loss's Director of Nutrition. She told us how blueberries can improve your health, how many blueberries you should eat a day, how to tell a good blueberry from a bad one, and tips on how to cook with the juicy fruit.

It's one podcast you don't want to miss!

Don't let summer slip away without John Paulk's recipes!

Cooking while losing weight can be a challenge. But John Paulk, an executive chef and owner of personal chef business Mezzaluna, can simplify the process, and make the results fun and delicious.

We profiled John's L A Weight story on the blog a couple weeks ago. While on the L A Weight Loss plan, he cooked many recipes from the L A Lite cookbook. But he couldn't help but create a few healthy dishes of his own that followed his healthy eating plan.

So we couldn't help but call John up and ask him how he did it. Listen in on our conversation to hear John discuss his weight loss journey, and how he created tasty dishes that fit his L A Weight Loss plan.

He also reveals some tips you can use in your kitchen to keep your taste buds and stomach satisfied while losing weight!



And after you check out the podcast, hit the grocery store! John sent me a few of his favorite summer dishes to share with My L A Weight Loss Diary readers.

He created them all, and they're even more delicious than they sound -- plus they're all low-fat and low-calorie! I've posted them below, so be sure to try them out!

Black Bean and Corn Salsa with Pita Wedges

2 medium fresh ears of corn, roasted or steamed, then cooled
1 cup canned black beans, rinsed and drained
1/2 cup finely minced red onion
1/2 cup finely minced red pepper
3 tsp. lime juice
2 tsp. minced cilantro
1 tsp. extra virgin olive oil
1 red jalapeno pepper, seeded and finely minced
1 clove garlic, minced
1/2 tsp. ground cumin
Salt and pepper to taste
Pita wedges

Cut corn kernels from the cob with a sharp knife. Stir together kernels and remaining ingredients, except salt and pita wedges, in a mixing bowl. Taste, then add salt and pepper as needed. Cover and refrigerate until ready to serve.

Heat oven to 400 degrees Fahrenheit. Coat a large baking sheet with cooking spray. Cut each pita into 8 wedges and place on baking sheet. Lightly coat wedges with cooking spray, sprinkle with cumin, and season with salt and pepper. Bake 15 minutes or until golden brown.

Servings: 6
Serving size: 1/2 cup



Caprese Salad

3 vine-ripe tomatoes, 1/4-inch thick slices
1 lb. fresh low-fat mozzarella, 1/4-inch thick slices
20 to 30 leaves (about 1 bunch) fresh basil
Extra virgin olive oil, for drizzling
Balsamic vinegar, for drizzling
3 Tbsp. capers, drained
Coarse salt and pepper

Layer alternating slices of tomatoes and mozzarella, adding a basil leaf between each, on a large, shallow platter. Drizzle the salad with a very small amount of extra virgin olive oil, and a little balsamic. Scatter a teaspoon of the capers on each plate or on platter if serving family-style. Season with salt and pepper to taste.

Servings: 4-6
Serving size: Small plate-full



Sea Scallop Ceviche in English Cucumber Cups

1 red onion, minced
1 red pepper, minced
1 orange pepper, minced
1 bunch fresh cilantro
1 cup freshly squeezed orange juice
1 cup fresh lime juice
2 Tbsp. olive oil
3 fresh jalapeno chile, minced (discard seeds)
4 Tbsp. kosher salt
24 fresh sea scallops, finely chopped
4-6 English cucumbers

Combine all of the above ingredients, except for the cucumbers, in a non-reactive bowl. Place bowl in refrigerator for at least two hours so scallops can "cook" in the lime juice mixture. Meanwhile, slice cucumbers into 1-inch pieces, and hollow out the center of the cucumbers with a small melon baller, forming a little bowl shape. Place a teaspoon of the ceviche into each cucumber. Serve chilled.

Servings: 6
Serving size: 4 scallops

Milking dairy for all its nutritional worth

Dairy is packed with a lot of vitamins and minerals -- including calcium, protein, and vitamin A -- necessary for good health and a balanced diet. Dairy foods can also help reduce risk for high blood pressure, osteoporosis, and certain cancers.

Despite all these benefits, however, many Americans don't get the FDA-recommended daily dose of three servings. Common reasons: Dairy can be high in fat and calories, people are lactose intolerant, or they just don't like how dairy foods taste.

Fortunately, there are ways to get around these negatives and get your dairy. And since it's National Dairy Month, there's no better time to take a good look at your dairy consumption, and see if you're getting the right amount from the right foods.

My colleague Janelle and I gave Jennifer Simmons, L A Weight Loss's Director of Nutrition, a ring the other day to dish on dairy. She also directed us to a couple L A Lite recipes that offer a good dose of dairy nutrition (included here).

So take a listen, and take the advice and recipes with you on your next grocery trip!



Chocolate Crunch Banana Parfait

2 cups skim milk
1 pkg. (4 serving) fat-free, sugar-free chocolate pudding dry mix
2 small bananas, sliced
40 peanuts, crushed

Place milk into medium bowl. Slowly whisk in the pudding mix. Spoon half of the pudding mixture into 4 dessert glasses. Divide the banana, nuts, and remaining pudding evenly among the glasses. Place in refrigerator for 1 hour before serving.

Servings: 4
Serving size: 1 parfait



Tiramisu-Rice Dessert

1 cup long grain rice
2 1/2 cups skim milk
1 Tbsp. instant coffee granules
2 cups frozen fat-free whipped topping, thawed
3/4 cup fat-free ricotta cheese
1/2 cup artificial sweetener
2 Tbsp. coffee liqueur
Unsweetened cocoa

In a medium saucepan, combine rice, milk, and coffee granules. Stir occasionally until mixture comes to a boil. Reduce heat to simmer; cover and cook 15 minutes or until rice is tender. Cover and refrigerate until chilled.

In a large bowl, combine rice mixture, whipped topping, ricotta cheese, artificial sweetener, and liqueur. Mix well. Spoon into individual serving dishes or medium-size serving bowl. Sift cocoa over rice mixture. Cover and refrigerate for at least 1 hour before serving.

Servings: 8
Serving size: 1 cup

High blood pressure: a force to be reckoned with

It's National High Blood Pressure Education Month, so there's no better time to raise awareness about preventing and controlling high blood pressure (also called "hypertension").

And with one-third of American adults living with the condition -- most of whom don't even know it -- the pressure is on to get their numbers down (no pun intended).

The reason is simple. Blood pressure is the force of blood against artery walls, and it's what moves blood through the body.

But when that force gets too high, the heart has to work harder to overcome resistance, which hardens artery walls. And that can lead to kidney failure, heart disease, and stroke.

Many people know one way to lower blood pressure is by limiting their intake of salty and high-fat foods. But more can be done.

My colleague Janelle and I buzzed Dr. Boyd Lyles earlier this week, and learned more techniques to lower blood pressure, and prevent it from building in the first place.

Dr. Lyles tells all in the podcast, so listen, learn, and lower your numbers!

Ron Layne's secret weapon: his counselor!

You got the chance to meet Christina Young, Greg Thompson's personal L A Weight Loss counselor, and a key factor in his success.

Now, in the second installment of our counselor podcast series, we're happy to introduce James Maxwell, counselor for Ron Layne. With James's support and guidance, Ron dropped 74 pounds -- and literally saved his life.

James was a counselor at the Glamorgan Center in Calgary, Alberta, where Ron went three times a week for 10 months. I got in touch with James recently, and were immediately impressed by his candor and enthusiasm. He clearly loves his job, and knows how to motivate people!

So lend him your ears, and enjoy his first-person account of life as an L A Weight Loss counselor. And without further ado ... James!

Cholesterol, don't go breakin' my heart!

Yes, it's true: While cholesterol is needed for healthy nerve and hormone function, too much can lead to cardiovascular disease -- America's No. 1 killer.

Lowering cholesterol naturally starts by limiting fat intake. But where do you go from there? Fortunately, we grabbed Dr. Boyd Lyles' ear for a few minutes to get the lowdown on lowering cholesterol, and preventing it from creeping up the scale in the first place.

Meet the counselor behind Greg Thompson's success

Whenever I chat with L A Weight Loss customers, I don't get very far before they drop the name of their personal counselor. It's no surprise: Their counselors are a major contributors to their success. L A Weight Loss customers meet with their personal counselor three times a week to get the motivation and nutritional advice that helps them hit their goal weight.

That's the story behind our new My L A Weight Loss Diary feature -- podcasts with the personal counselors of people you've gotten to know on this site. And what better way to kick this off than with Christina Young, the woman who put our resident farmer Greg Thompson well on his way to his goal weight of 240 pounds.

Greg met Christina at the Eau Claire, Wis., center where he's gone three times a week since he started the program 15 months ago. Marnie and I recently caught up with Christina to get the inside scoop on what it was like meeting Greg at 508 pounds, and how she helped him develop a plan to realistically shed hundreds of pounds.

We hope you enjoy our first of many insights into what it's like to be an L A Weight Loss counselor. On with the show!



Speaking of Greg, he sent me a new photo last month sporting his ever-shrinking body. He's now an incredible 273 pounds, and Christina is a huge part of that success!

Here's Greg (minus 235 pounds) and Christina at the Eau Claire center. Only 43 pounds to go!! Keep it going, Greg -- you look FANTASTIC!