#288 Little Things Mean a Lot
Tell a friend

They must often change, who would be constant
in happiness or wisdom.

Confucius

10 Tiny Changes for Big Weight Loss

By Chalene Johnson, creator of Turbo Jam®

Chalene JohnsonTurbo Jam® trainer Chalene Johnson recommends taking baby steps to eat healthier. If you "slip," get immediately back on track. Never let a vacation or a special holiday be an excuse to overdo it the entire time. Go ahead, enjoy the occasional indulgence, but keep it reasonable. Here are 10 tiny changes you can make for big weight loss.

  1. TimeWait 2 minutes. Cravings will disappear after two minutes if you walk away and turn your attention elsewhere.

  2. W.I.W.M. When you really crave something unhealthy, answer this question: "What do I Want More," that piece of chocolate cake, or a body I feel proud of? And on rare occasions, it's okay to pick the chocolate cake!

  3. Work OutNo one's perfect. Don't allow one bad choice to result in bingeing the rest of the day, or falling back into old habits.

  4. Focus. Make eating purposeful, not something mindless to do while watching TV, driving, or sitting in front of the computer. Whenever you put food in your mouth, try to engage all of the senses in the pleasure of nourishing your body.

  5. BreakfastDon't skip breakfast. Start eating a filling breakfast, but one that's lower in fat. It will help you eat fewer total calories throughout the day.

  6. Veggies. Most of your plate should have veggies and/or fruit on it at both lunch and dinner.

  7. See what you eat. Eat your food off of a plate instead of straight out of a jar, bag, or box.

  8. Don't buy it. Stop buying the food you snack on all day. Just eliminate the temptation.

  9. Eat more fruit. A person who gets enough fruit in their diet doesn't have a raging sweet tooth.

  10. DrinkWatch what you drink. Cut back on or cut out high-calorie drinks like soda, sweet tea, lemonade, and especially alcohol. People have lost weight by just making this one change.

Related Articles:
"8 Foods to Boost Your Metabolism"
"10 Sensational Seasonals"
"Just Eat This: 5 Rules for a Healthy Diet"

If you'd like to ask a question or comment on this newsletter article, just email us at mailbag@beachbody.com.

Chalene JohnsonRock your workout for a rock-hard body with Turbo Jam Maximum Results. Chalene Johnson packs each workout with calorie-blasting kickboxing, body sculpting, and the hottest dance music. Click here to find out more about Chalene and Turbo Jam Maximum Results.

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Our Hopes and Wishes for You in 2008

By Joe Wilkes

CalendarWhen I'm not writing articles for the newsletter, I work in Beachbody's Marketing Department helping with new product launches, like Rockin' Body™ and P90X® Plus. The end of the year is crazy as everyone's scrambling to get our new programs launched on time. Amidst all the fire drills I was contending with on the 31st of December, I got an email from Carl Daikeler, our CEO, who sent out his 2008 hopes and wishes for the company employees. It brought a refreshing perspective to what we all do here and why we do it. Now, I know people will read this and say it takes a brave man to publicly suck up to his CEO so close to his annual performance review, but I think the thoughts in this email might give you some idea of what makes Beachbody such a great place to work, and remind all of us where our priorities should lie. So with Carl's permission, I am reprinting his email here:

  1. DATE: December 31, 2007
    FROM: Carl Daikeler
    TO: ALLSTAFF

  2. Carl Daikeler
    Carl Daikeler
    We'll hear a lot about company priorities in the coming weeks as we all assess what we're trying to achieve in 2008. Before that though, I was sitting here working and it occurred to me that I wished you would stop a second—really, stop for a second—and consider making two things the TOP priorities for you in 2008, in a meaningful and proactive way: YOUR health, and YOUR contribution to reducing your impact on the environment.

  3. This is not some planned CEO communiqué. This is a spur of the moment thought. Here goes . . .

  4. We talk a good game . . . health and fitness . . . it's how we make our living. And it matters too . . . to you.

  5. Who needs to make a nice living if they're not actually living to enjoy it? I am hoping you really do commit to a fitness routine, and make it a part of your life this year. Even if you dig into one of our ten-minute programs every day, and just decide NOT to eat after 7 p.m. on any weekday (it's not as easy as it sounds), YOUR health has a direct reflection and impact on the company. And exercise will improve everything about your health.

  6. And personal health is only as valuable as the environment we get to enjoy it in. Did you know that there is a flotilla of plastic in the Pacific Ocean that is larger than Texas? Plastic doesn't go away, not in our lifetime anyway. That's why we have all these new black recycling boxes around—for plastic bottles and recyclable cans. Trash doesn't go away. It's like sweeping dust under the rug. We need to deal with it now, or eventually, it will overcome us and the ability for us (and the rest of nature) to survive on this miracle rock called Earth. Same goes for how we treat the limited supply of air, and the limited supply of water.

  7. Your actions matter. Your choices define your year.

  8. For you, I want you to live healthier, because I know it will have a greater impact on your self-esteem and the quality of your life than almost any other decision you can make. For you and your family, this matters.

  9. And these two priorities are within YOUR control.

  10. Have a great night tonight. And consider appreciating (aka "increase the value of") your life in 2008!

  11. Ok . . . now I go back to work.

  12. Gratefully yours,

  13. Carl

So there's a little peek behind the Beachbody curtain. I know I, for one, am going to be renewing my resolve to get myself and my environment fit and healthy in 2008, and I hope all our readers will do the same. Steve Edwards and the rest of the Beachbody crew will be working extra hard to try finding useful tips and tricks for getting healthy and staying motivated this year and we're looking forward to making 2008 the best year yet!

If you'd like to read more thoughts from Carl and get the inside scoop on what's going on at Beachbody, and to find out about National "Before" Day 2008, check out his blog here.

Related Articles
"12 Ways to Go Green in 2008"
"Your Key to Great Results"
"What's Your Fitness Personality?"

Joe Wilkes If you'd like to ask a question or comment on this newsletter article, just email us at mailbag@beachbody.com.

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Test Your Mixed Drink IQ!

By Monica Gomez

Rank these mixed drinks from highest to lowest calories (based on 8 fl. oz. or 1 cup's worth). While 8 fl. oz. may seem high to some, consider that a lot of people are likely to consume that and maybe a bit more of a certain cocktail. And when it comes to calories, these little beverages mean a LOT when it comes to adding on the pounds. Be smart. Always drink responsibly. Never drink and drive.

  1. White RussianWhite Russian: 575 calories. Among the least healthy choices, 8 fl. oz. of White Russian also contain 14.4 grams of fat (22 percent of the recommended RDA). And if you are the type to feel unfulfilled at 8 fl. oz., you can really bump up those fat gram and calorie numbers. You get 70.1 grams of total carbs—in the form of 70.1 grams of sugar! Don't worry; 1.9 grams of protein also accompany this sweet beverage. Who needs a lean piece of meat? Actually, consider a healthier alternative instead. Have something like a martini. And instead of having 8 fl. oz., why not have just half of that? At 4 fl. oz., a martini with no olive or lemon twist yields 249 calories, no fat grams, 2 milligrams of sodium, and 0.6 grams of total carbs. Remember: moderation is key.

  2. CosmopolitanCosmopolitan: 433 calories. While containing no fat grams, you can consume a lot in the way of calories at 433 for 1 cup's worth of cosmopolitans. One cup's worth also contains 2 milligrams of sodium, 26.4 grams of carbs, 0.2 grams of dietary fiber, 23.2 grams of sugar, and 0.2 grams of protein. If you only consume one cocktail glass (4 fl. oz.), however, you only consume 213 calories—a much better alternative. Consider consuming water between each drink so you'll get fuller much quicker and satisfy your thirst with the healthiest beverage option possible. Again, moderation will help save you from empty calories and a headache the next day.

  3. MojitoMojito: 347 calories. Certainly a better option in terms of calories and fat grams than the White Russian. The mojito, like the cosmopolitan, also contains no fat grams. At 10.5 grams of sugar, it contains significantly less sugar grams than both the White Russian and the cosmopolitan. Eight ounces' worth contains 2 milligrams of sodium, 13.5 grams of total carbs, 0.2 grams of dietary fiber, and 0.2 grams of protein. Besides drinking water between each drink to help limit how many cocktails you consume, consider eating from a healthy appetizer dish between each cocktail to fill you up faster. Try a plate of veggies with low-cal, low-fat dip or, even better and healthier, no dip at all.

  4. Long Island Iced TeaLong Island Iced Tea: 271 calories. While 271 calories seems more tempting than the 575 calories of the White Russian or the 433 calories of the cosmopolitan, you may be a bit discouraged by the 106 milligrams of sodium that the Long Island iced tea will yield. It's also a bit high in sugar content at 32.8 grams. You get a minimal amount of total fat at 0.1 grams and 0.1 grams of protein. Don't forget that cocktails, even the Long Island iced tea at only 271 calories, are mainly just empty calories—with no real nutritional value. "Indulge" in moderation.

  5. Vodka TonicVodka Tonic: 162 calories. The "healthiest" of the ones listed here. The vodka tonic contains less sodium than the Long Island iced tea at 25 milligrams. The tonic contains no fat, no protein, and only about 18 grams of sugar. Other healthier options include: white wine (chablis, chardonnay, sauvignon blanc) at 194 calories, 50 milligrams of sodium, and 9 grams of sugar; red wine (cabernet, merlot, pinot noir) at 209 calories, 29 milligrams of sodium, and 8.9 grams of sugar; and Amstel Light (1 bottle or 12 fl. oz.) at 95 calories, 5 milligrams of sodium, and 5 grams of total carbs. Try not to skip meals before venturing out to the bar or club.

If you'd like to ask a question or comment on this newsletter article, just email us at mailbag@beachbody.com.

Check out our Fitness Advisor's responses to your comments in Steve Edwards' Mailbag on the Message Boards. If you'd like to receive Steve Edwards' Mailbag by email, click here to subscribe to Steve's Health and Fitness Newsletter. And if you'd like to know more about Steve's views on fitness, nutrition, and outdoor sports, read his blog, The Straight Dope.

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