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20 Worst Drinks in America – #11

#11 Starbucks Peppermint White Chocolate Mocha with Whipped Cream (venti, 20 fl oz)

660 calories
22 g fat (15 g saturated)
95 g sugars
Sugar Equivalent: 8½ scoops Edy’s Slow Churned Rich and Creamy Coffee Ice Cream

Hopefully this will dispel any lingering fragments of the“health halo” that still exists in coffee shops—that misguidedbelief that espresso-based beverages can’t do much damage. In this 20-ounce cup, Starbucks manages to pack in more calories and saturated fat than two slices of deepdish sausage and pepperoni pizza from Domino’s. That makes it the equivalent of dinner and dessert disguised as a cup of coffee. If you want a treat, look to Starbucks’ supplyof sugar-free syrups; if you want a caffeine buzz, stick to the regular joe, an Americano, or a cappuccino.

(From 20 Worst Drinks in America)

Hot dogs Making U.S. History

July is National Hot Dog Month, a whole month (31 days) dedicated to celebrate the hot dog and July 23 is the peak day of that month long celebration.


Now I’m not going to go into the ingredients of what comprises a hot dog,  but I will say this

Hot dogs, bologna and dog food were all invented during the mass slaughterization of cows and pigs.  Long ago we got our food from family farms, then  factories and profits took over and we developed a way to slaughter over 100,000 animals a day.

The rich get T-bones, New York strips, rack of ribs, rib eyes, hams and pork chops, but not everybody can afford those cuts of meat.  So with tons of scraps left over they manufacture it one more time (thousands of new jobs and profit) and feed it to dogs and poor people.

We get hot dogs, bologna, ground beef, sausage, deli meat, salami, turkey bacon, and Spam to name a few.  The dogs get the same ingredients too, look on the bag as it is written.  Price separates quality, nobody will give away the good stuff.

Pssss  (don’t eat it)

The USDA and our government releases every 5 years “Dietary Guidelines for Healthy Americans” (read report here)

Consumption of lower-quality or incomplete protein is of greater concern when protein needs are high. Additionally, recommendations to lower calorie intake to combat obesity by increasing plant-based food intake must be linked to cautionary messages to maintain protein total intake of sufficient quality at recommended levels“.

Our government doesn’t feel obliged to tell what sufficient quality stated in the report means because we can not afford to ruin the industries and put that many people out of work.

  • The doctors who treat the diseased and sick (food poison)
  • Insurance companies who sell to both patient and doctors
  • Lawyers who litigate for the patients, doctors, and industries (beef recalls)
  • But of course the farmers and families of the factory worker.

Too big to fail?

I say NO

It’s population control for our government.  The people who eat the meat will be diseased (heart attack, stroke, cancer and mental illness from chemical additives) and die.

The best “multi-vitamin” for healthy people?

Report of the Dietary Guidelines Advisory Committee
on the Dietary Guidelines for Americans, 2010

For the general, healthy population, there is no evidence to support a recommendation for the use of multivitamin/mineral supplements in the primary prevention of chronic disease.

Limited evidence suggests that supplements containing combinations of certain nutrients are beneficial in reversing chronic disease when used by special populations; in contrast, certain nutrient supplements appear to be harmful in other subgroups.

People take vitamins all the time and I am frequently asked which is best.

My answer is NONE.

A body that is deficient or malnourished needs to be supplemented with essential nutrients that can be obtained from a variety of foods that can be grown or found locally.  If you eat well rounded and colorful then you should not need to supplement your diet, unless you have a true deficiency.

There is a difference.

Have you ever seen a person that is malnourished?

This dude here isn’t one of them

Too Sweet for Sweetness? Natural vs Artificial Sugar


Image via Wikipedia

All sugar is the same, white sugar, brown sugar, molasses, it all comes from either sugar cane or sugar beets.  We manufacture corn for sugar and make artificial sweeteners (Phenylalanine and Aspartame)  for products to add taste and freshness.

Common products with added sugar: (1 gram = 1 teaspoon)

  • Chinese Fortune cookies one cookie 3.5 grams
  • Baked beans one-cup serving 15 grams
  • Ketchup single pack  4 grams
  • Flavored Yogurt single serving size 24 grams
  • BBQ sauce one-cup serving  9 grams
  • “Reduced” salad dressings one-cup reduced-calorie French dressing 58 grams
  • Lemonade single serving of the drink has almost 17 grams
  • Caramel Flavored popcorn 18 grams per ounce serving.
  • Granola bars 11 grams

Natural Sugar

There’s a natural sugar in fruit and plants called “fructose” which has gotten a bad name over the years.  The body metabolizes sugar into glucose so the brain can use it for energy and if a body already has ample energy readily available then anything extra will be turned to triglycerides and fats by the liver.  Fructose is easily converted to fat if not needed, which causes a problem for people who do not move alot or burn enough calories.  Overweight to morbidly obese persons have free-flowing sugar in their bodies waiting to be used and the build up of high blood sugar will contribute to bone, joint and heart diseases.   When I worked at the hospital my favorite patients to train were Type II Diabetics because 15mins of exercise helped control blood sugar and alleviate joint pain while burning calories to reduce fat stores and get them off medications.  I had a blast!!

Man-made Sugar

We manufacture sugar from plants and also use chemicals to make aspartame and phenylalanine (Equal, Nutrasweet and Splenda) which can increase desire for sweets, kill taste buds and decrease insulin absorption by the body and contribute to adult-onset diabetes.

Aspartame causes additional problems because of its chemical breakdown. A molecule of aspartame consists of two amino acids (phenylalanine and aspartic acid) linked by a molecule of methanol, the alcohol found in antifreeze. At 30C (86F), lower than body temperature, the three components come apart and each has distinctive effects. The methanol is metabolized in your body to formaldehyde and then to formic acid. Both of these are very potent metabolic poisons.

Phenylalanine and aspartic acid both mimic brain neurotransmitters. They can disrupt the balance of these chemicals, causing depression, seizures, memory problems and problems with concentration and learning. They may also be a factor in the development of neurodegenerative disorders like Alzheimer’s, Parkinson’s and ALS (Lou Gherig’s disease), as well as multiple sclerosis. (

I personally drink diet sodas with phenylalanine and I can’t pass them up when they are on sale, call it an addiction or craving, it doesn’t matter.   I would rather choose natural fructose over any manufactured sugars because factories mean profit and profits for big companies are not always health conscious.

The choice is yours.

Pick your poison.

Warren County school board against Obesity legislation for the children

Logo of the Centers for Disease Control and Pr...

Image via Wikipedia

School officials against proposed physical activity bill

(from the Bowling Green Daily News)

House Bill 52which aims to reduce obesity and improve body mass index in children.  A bill in the Kentucky House that mandates 30 minutes of physical activity be set aside each day for schoolchildren does not have the support of local education officials.

“I’m not in favor of it,” said Mike Wilson, a Warren County school board member.  “I think we do a pretty good job of tracking food and nutrition anyway. It causes problems for us when Frankfort comes out with something like this. While it is well-intentioned, they don’t realize the impact it has on the districts.”

In KY county schools, 54 percent of elementary schools are meeting the Centers for Disease Control and Prevention’s target for recommended physical activity per week.  That means 46 percent do not.  NOT ACCEPTABLE!!

What kind of hope can we have for our children if school board members are not helping to make a difference?

30 minutes activity and this guy says NO!!! aaaaarrrrrrgggghhhhh are you kidding me Mr Mike??

How can I HELP if you’re not going to???

Drink SODA? no mas

Drink one Soda a Day and gain 10lbs a year!!  Check out this anti-soda PSA in New York

Your Body’s fat – know why

Types of muscle (shown at different magnificat...

Image via Wikipedia

Which is heavier,  a pound of FAT or a pound of MUSCLE??

The average person is 17lbs over their  ideal body weight.  The weight you want to lose is fat and not muscle.  Females have less muscle mass than a man of the same height and weight, therefor they always have more fat.

If you are female and prime childbearing age (18-30) then naturally your body wants to store fat to make babies.  If its winter time and cold outside, the body will want to store fat for insulation and warmth.  If you have a small or skinny frame your body will store fat around its vital organs for protection or just pack it there all together.

There is also essential body fat, this fat is needed for organ and tissue function, its essential your body have enough fat to live, but too much or too little can have negative health consequences.

Your body uses muscle to burn calories and stores the extra nutrition we eat as fat for energy.  If you want to lose 8lbs of fat you tap into your fat stores  and burn it off.  There are 3500 calories in one pound of Fat and to lose 8lbs you  have to burn  28,000 calories!!!

That may seem like a lot of calories, but break that down to how many times you eat and exercise a day/week and the numbers are more manageable.  How you choose to eliminate extra body fat is your choice.  There are many ways so choose the one that fits your lifestyle the best.

We all have things to do and being faster, stronger, leaner should be one of those things we strive for.

All of us can, if you will.

Home made “Sports Drink”

Save money and make the same “gator” drink at home.  Watch this brief video to learn how from the Tony Rose Morning Show

How to make a sports drink at home


1 -Potassium (OJ)

2. Sodium (salt)

3. water

mix, shake, enjoy

Homeostasis – listen to your body talk

Testing the blood glucose level yourself

Image via Wikipedia

Same, similar. Thats homeostasis. Thats what your body wants and does.

98.6 body temp

120/80 blood pressure

Blood Glucose (sugar)

2  REM cycles

Body weight

All the above are just numbers or guidelines that have shown to be optimal for our Human body.  There are others as well but I want to focus on these.

98.6 Body Temp helps to fight infection, just as important its optimal prime for organ function.  The more variation of hot & cold temperatures we impose can directly effect our organ function and be detrimental to life.  The better conditioned or healthier bodies can withstand more fluctuation in body temperature.

120/80 has said to be optimal BP since they started practicing medicine long ago.  When I worked in the hospital I felt the  140/90 suggestion was a business decision to capture more low dose practices.  Good news is a minimal 20 minutes of brisk walking or stair climbing most days of the week is the recommendation for heart health, thats it.  Now go tell granny.

Blood sugar has to be in balance.  When sugar levels are high for 5-8 yrs (kids & adults) it can damage the small blood vessels in our organs and tissues.  So that pretty much means every place in your body I can think of.  Something will break down eventually.  What we eat and how much we exercise will determine what blood glucose level we maintain. What did you do today?

2 REM cycles or 8 hours of sleep.  Rapid Eye Movement is a must for a good nights sleep and the brain enjoys 2 cycles each cycle lasting around 4hrs.  Dreaming is very important to the human psyche.  The brain by the way, is the most complex study on this Earth.  We can poke and prod but the more scientists learn how it works and connects, the more questions they ask each other.

Body Weight.  For every height, there is an optimal weight that correlates to health.  A human skeletal frame can only support so much mass.  MASS is fat as well as muscle when we talk about total weight.  People say what about athletes? Look at the ones that die during competition, if you look at their height most are more muscular than the average person.  My mission when I train people is to attack the fat!!  You are born with fat cells, how full they are and what you weigh can be manipulated.

You and your body’s ability to keep these 5 health variables in homeostasis is important to your mental, physical, social, and spiritual well-being.  Which leads to my definition of health, the mental, physical, social and spiritual balance of well-being as we know it.  If your balance tips, so does your life.  Ask your personal physician, trainer, or healthcare provider their definition of health.  Their response just might surprise you.

Hydrate for better health

Hydration is very important when it comes to health and well-being. Your body is comprised of about 65%-70% water and some cells up to 90% H2O.  Hydrate for better health

Water is essential:
1. Regulates body temperature

2. Carries nutrients and oxygen to all cells in the body

3. Moistens oxygen for breathing

4. Removes waste

5. Cushions joints

When we exercise outside in the enviroment our hydration can be the difference in a good workout and GREAT workout.  When you sweat we lose water from the blood which makes the blood thicker and harder for the heart to pump.  ?As the blood thickens body temp goes up and increases risk of stroke or heat exhaustion.  To protect yourself you need to replenish lost water.

General guidelines:

-Have 12-16 oz up to 30 minutes pre-workout (remember that most bottles are 20-oz.)

-Keep sipping during workout or as needed

-Start rehydrating within 20 minutes after workout

Research shows that the first 20 minutes are the most efficient time to re-hydrate  after a training session.

Try to take in 20 oz.

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