Why I'm Passionate About Fitness Ministry

Spirituality and Fitness -- Do They Go Together?

Spirituality and Fitness
We tend to think of physical fitness as being something that is purely physical. I mean, the word physical is right in there. But there are important spiritual aspects to your fitness and health as well. I'm not talking just about religion here -- although that is part of it. I'm talking about spiritual and emotional factors.
Human beings are not just physical creatures. We have emotional needs. We have mental needs. And we have spiritual needs. You cannot neglect any of these areas if you want to live a healthy and balanced life.
Peace and Stress
Stress is something that we need -- up to a point. Without some stress things get pretty boring. But our busy lifestyles and ever changing society have led to constant stress which has very serious implications for our health and fitness. Stress hormones make losing weight difficult and also drain our energy if we don't have time to recuperate and rest.
You need to take some time to get in touch with your inner self as well as being in touch with God. We all have different notions about who or what God is (or if there is such a thing) but regardless of your concept of God, it is important that you spend time connecting spiritually. For some this will involve prayer and study. For others meditation. Even just taking time to smell the roses can be refreshing.
Your spirit is the source of joy and peace in your life. It is the place where you can combat stress. You need to be aware of how harmful stress (and other negative emotions) can be to your physical body. Learning to deal with them in a positive way will help your body to be healthier and stronger as well.
Make Time
I heard a comment recently that many Christians are so busy that the only prayer time that they have is on the run. That really resonates with me and I'm sure that regardless of your religious beliefs, you will find that you don't have the time for reflection and introspection that you need. Without it you will find that your energy levels are constantly draining. You will find that your stress levels constantly rise. You will find that your life lacks joy and peace.
You need to make time for your spiritual self. Pick a time that you know you can consistently set aside for this. Maybe it's only 5 minutes in the morning before getting ready for school or work. Maybe you can squeeze 15 minutes on your lunch break or before bed. Whatever time you can manage, make it a habit to spend that time quietly in whatever fashion is important to you. Pray. Read. Memorize. Meditate. Breathe. Relax.
You may be thinking "I just can't afford to spend the time." Well, the fact is that you really can't afford not to. Having this daily time of refreshment can bring dividends that make the rest of your day a little bit smoother. It won't make the problems disappear, but it will help you to deal with them more effectively.

If you are ever in the San Dimas area in Southern California on a Tuesday night, stop by our Free New Song Fit Club workouts (7-8pm) to see how we are getting in shape both physically and spiritually. Contact me or my wife Leslie for details. Our information is listed under our profile. See you soon. 

The Rest Day

Exercising can become incredibly addictive, particularly when you start to see results. When that happens we often want to Exercise as often as we can in the hope that we’ll reach our goals faster, but it doesn’t always work out like that. Rest days are incredibly important, as much as Exercise days in fact, so they should never be overlooked.

Rest days are just that – days of rest. They give your body the time to recover and rejuvenate, as it can’t keep running continually without needing time to relax in between. If you don’t allow your body that chance to recover you could be looking at negative effects instead of positive ones, so it’s vital to always include rest days in your routine.

They’re even more important when it comes to weight training. When you use weights your muscles work so hard that they often rip and tear, and it’s when they’re given the chance to recover that they repair themselves and grow back bigger and stronger. If you don’t give your muscles that chance to repair then they’ll never improve because you’re not giving them time to – rest days are just as important as lifting days if you want to see results.

Rest days should always be included in your routine and not just taken as and when you feel like it, so always plan ahead like you do with anything else when it comes to fitness. When I say that, I don’t mean you have to have one day off and one day on – what I mean is, give each body part time to recover before you use it again.

Let’s say you have cardio sessions twice a week and weight sessions three times a week. Always plan it so that you’re never working the same body part too close together, so with weights, for example, only work each body part once each week so they have time to recover, and try not to do legs the day before cardio or vice versa, as your legs are usually the body part that’s used the most in cardio training so they need the chance to rest.

There are often times when your body just can’t do any more, particularly if you’ve got an intensive training schedule. Listen to your body, and if it tells you that it needs to rest then make sure you let it, otherwise you risk doing more harm than good. Of course, don’t just miss a session because you’re tired – your body needs to by physically unable to work.

As you can see, rest days are incredibly important when it comes to exercising. Your body needs that time to recover so it can come back stronger and fitter, and is even more important if you lift weights regularly. If you don’t give your body the chance to rest then it’s never going to improve, so always make sure you include rest days in your routine if you want to do the best for your body.

There are Benefits for Coffee Drinkers!

Okay, I will be the first to admit that I am not a coffee drinker by any stretch of the imagination. I can't stand the taste of it and prefer water or skim milk as my choice of beverage. With that said, this blog isn't about me, it's about everyone I can help with their fitness, nutrition, and overall health and well-being. My goal is offer everyone who comes across our blog a piece of advice, information, or be an example for them to see that making the commitment to a healthier lifestyle is something anyone can do with the proper support. So when I read this article from Women's Day on Yahoo!, I felt that many of you may identify with the article, and actually feel at ease about your coffee habit and how it actually falls in-line with taking care of your health. Enjoy.

7 Surprising Health Facts About Coffee

By Woman's Day

• Posts

By Woman's Day | Breakfast

By Amanda Greene Kelly

Whether you like yours hot, iced, black or with sugar, one thing's for sure: Coffee serves up plenty of health benefits. Not only can a cup of Joe help ward off depression, but it has even been linked with a decreased rate of skin cancer and increased fertility. Read on to learn about the unexpected heath benefits of coffee, plus other brew-related facts.
1. It may help ward off depression.
Anyone who perks up after the first sip of morning coffee will tell you that it has mood-boosting effects. Now there's proof: A study from the Harvard School of Public Health, published last month in the Archives of Internal Medicine, found that women who regularly drink fully caffeinated coffee have a 20% lower risk of depression than non-coffee drinkers. The study, which followed a group of women for 10 years, found that as more coffee was consumed (up to six cups per day), the likelihood of depression decreased.

Find out which 8 foods can help you live longer.

2. It may help promote a healthy weight.
Drinking an espresso or cappuccino after a meal is more than a relaxing habit. "When you drink coffee after a meal, it causes your body to more slowly process the meal you just ate," says Chris Kilham, medical researcher, founder of Medicine Hunter, Inc. and author of Psyche Delicacies. According to David Levitsky, PhD, professor of nutritional science at Cornell University, "Caffeine decreases the rate at which the stomach dumps its contents into the duodenum-a part of the small intestine where digestion takes place-and also increases metabolic rate." Keep in mind, though, that java isn't a miracle brew: Downing it after dinner won't make the pounds melt away; rather, sipping a cup post-meal could, in small part, help promote a healthy weight.
3. It may boost fertility in men.
"Studies have shown that caffeine has a positive effect on sperm motility-the ability of sperm to move toward an egg-and could increase your chances of [getting pregnant]," says John Wilcox, MD, FACOG, managing partner and reproductive endocrinologist at HRC Fertility in California. In fact, a study conducted at the University of Sao Paulo found that sperm motility was markedly higher in coffee drinkers versus non coffee-drinkers. And it turns out that it doesn't matter whether you drink one or ten cups a day: The only detectable difference was found between coffee drinkers and non-coffee drinkers.

Learn all-natural ways to fight bloating.

4. It can harbor bacteria.
When you think of the germiest places in your house, you probably picture the kitchen sink or garbage disposal. But your coffee machine's reservoir also tops the list. A study performed by NSF International, a not-for-profit health and safety organization, found that the coffee reservoirs they studied were "loaded with yeast and mold organisms," says Robert Donofrio, PhD, director of NSF International's microbiology labs. "Hardly any of the volunteers we spoke to cleaned or disinfected their reservoirs. The residual water in that area, plus the fact that it's a humid part of the machine, contributed to bacterial growth." To properly clean your coffee machine, follow the manufacturer's cleaning protocol. If nothing is specified, clean it once a month by adding three or four cups of undiluted vinegar to the reservoir, allowing it to sit for 30 minutes and then running the vinegar through the unit. Finish by adding fresh water to the reservoir and running the machine through two or three cycles to wash away vinegar residue.
5. It may reduce the risk of skin cancer.
Staying out of the sun and regularly applying a liberal amount of SPF should always be your number one line of defense against skin cancer. That said, a new study out of Brigham and Women's Hospital found that women who drank more than three cups of coffee a day had a 20% lower risk for basal cell carcinoma, and men had a 9% reduced risk. However, the research did not indicate that coffee consumption reduced the risk of squamous cell carcinoma or melanoma, the deadliest form of skin cancer, making it all the more important to protect your skin when outdoors.

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6. It's not truly addictive.
While many people claim that they can't make it through the day without a few cups of java, Liz Applegate, PhD, faculty member and director of sports nutrition at the University of California at Davis, explains that caffeine is not addictive. "Caffeine is a mild stimulant, and the World Health Organization states that it is wrong to compare caffeine intake to drug addiction, since people can reduce or eliminate caffeine from their diet without the serious psychological or physical problems that result from a true addiction." However, serious coffee drinkers may experience symptoms such as fatigue and irritability if they reduce their intake. According to Dr. Applegate, people who consume 600 milligrams of caffeine (about six small cups of coffee) daily are most likely to experience these symptoms, but they will usually resolve themselves after a few days.
7. It doesn't necessarily cause stomach pain.
If you've ever blamed java for stomach discomfort, you might want to visit your doctor to see what else could be at the root of the problem. According to Lauren Gerson, MD, MSc, associate professor of medicine and gastroenterology at the Stanford University School of Medicine, "There is no evidence from reviewed studies that coffee causes ulcers or more pain in patients with documented ulcers." She also notes that there is no evidence that coffee could be the cause of stomach pain in patients with indigestion. However, there is one type of digestive issue that coffee can aggravate; Dr. Gerson explains that drinking coffee may worsen heartburn symptoms, since it stimulates the stomach to produce gastric acid.

Learn about 9 habits that can do more harm than good.
Read more About: health tips, healthy eating

Article originally appeared on WomansDay.com.

Eat This Not That

This last week I did something new. At least it was new for me. I got up at my mom's group and talked in front of nearly 60 women about nutrition! I have learned tons of information that has helped get me to where I am today: healthier, happier and skinnier. Because of all of that I can't help but want to share it with everyone. I was offered the opportunity to do so for our last meeting, if my topic was among those chosen to be shared. Low and behold my feature entitled, "Eat This, Not That" was picked! So with the help of my wonderful husband we set about compiling a list of commonly eaten foods and healthier alternatives. I showed how making simple, small changes to your daily diet can add up to big changes on the scale. So I thought that I would share those changes with you. I hope that you find this list helpful and can see how easy it can be start on the road to a healthier you.

Eat This Not That

Healthier Options for Common Foods

And Their Exchanges

4 oz. 93% lean ground beef = 170 cal.

4 oz. lean ground turkey = 120 cal saving of 50 calories

Spaghetti pasta 1 cup = 221 cal

*Whole Wheat spaghetti pasta = 174 cal savings of 47 calories

Hidden Valley Ranch Salad Dressing 2 Tbls.=140 cal.

Hidden Valley Ranch Salad Dressing 2 Tbls. = 174 cal. savings of 60 calories

Milk whole 146 cal

1% 102 cal savings of 44 calories switching to Lowfat

Non fat 83 cal savings of 19 calories switching to non fat

Almond 90 cal dietary preference

Soy 90 cal dietary preference

Baked chicken breast w/ skin = 193 cal.

Baked chicken breast w/o skin =140 cal. savings of 53 calories

Oatmeal Instant Apples and Cinnamon= 128 cal.

*Homemade with apples and cinnamon=92 cal. savings of 36 calories

Starbucks Coffee – Tall Grande Venti

White Hot Chocolate 310 420 520 (saving of 210 calories from Venti to Tall)

Hot Chocolate 230 290 380 ( savings of 150 calories from Venti to Tall)

Egg Nog Latte 370 460 610 (savings of 240 calories from Venti to Tall)

Iced Peppermint White Chocolate Mocha 200 260

Peppermint White Chocolate Mocha 340 440

Making changes like these could save you 309 calories in one day! Times that by 7 and you have 2,163 calories saved in 1 week.(not including calories from coffee).

Vegan Thanksgiving "Stuffing"

Thanksgiving dinner has been a little disappointing in the past watching everyone enjoy all the dishes I used to love. Twice baked mashed potatoes,  the green bean casserole, yams and most of all my father in laws AWESOME stuffing. Well this year I decided instead of eating salad and a roll I was going to enjoy dinner just as much as everyone else. So I got in the kitchen and made my favorites Vegan style. This "stuffing" was my favorite, even my family liked it and I am making it with dinner tonight. I hope you like it, and you don't have to save it for Thanksgiving!
5c. cubed whole wheat bread (what ever kind you like)
1 T. E.V.O.O. (extra virgin olive oil)
1/2 T. minced garlic
1/2 c. minced onion
3/4 c. chopped celery
1/4 c. minced fresh parsley (better with fresh but use dried if you have to just cut it by like 1/2)
1/2 t.  sage (dry)
1/2 t. thyme (dry)
6 finely chopped dates (medjool is the kind I use)
salt and pepper to taste
1/2 c. chopped pecans
1 c. vegetable stock/broth (or more)

In a 400 degree oven toast bread cubes till lightly golden brown (3-4 minute) transfer to a large bowl. In the meantime, saute onions, celery and garlic in E.V.O.O till soft and onion is translucent (5-6 minutes). Add these to the bread along with herbs, salt, pepper, dates and pecans. Slowly adding a little at a time drizzle in the stock and carefully toss untill the bread just starts to stick together. Drizzle a little E.V.O.O. over the top, cover and bake at 350 degrees in a sprayed baking dish for 25 minutes then uncovered for another 5-10 just until the top is golden.  Enjoy

As a coach I have tried to do as many of the Beachbody programs from start to finish as possible because I would never like to recommend something to somebody that I wouldn't endorse myself, and because if they have a question I would like to have first-hand knowledge of what they might be experiencing so I can better address their needs. With that said, it had been a while since I was a finalist in Insanity Challenge Beachbody held last year, and since then I went back to P90X, did Insanity: The Asylum, RevAbs, Chalene Extreme, and some others. So now that I am deep into my P90X/Insanity Hybrid program I have finally reached the Max Interval part of the program with the Insanity workouts again. Let me tell you, today was rough. But I remembered that when I did it the first time I also thought I was going to die. But I just kept doing my best and every time I pushed play I did as much as I could and hoped for improvement. So that helped me get through my workout today as well. I like knowing that although I struggled like crazy to make it through the 55 minutes of hell that Shaun T put me through, in the end I will reep the rewards of my hard work. So for anyone out there reading this post, keep that in mind. If you need someone to help you get through this program, don't hesitate to contact me.

Matt's Beachbody Site

Surgery Over Working Out

Today I was listening to the radio on my way home from my Moms' group when an ad came on for a Brazillian Butt Lift Surgery.  The title is what caught my attention being that I just started Brazil Butt Lift the work out program from Beachbody and creator Leandro Carvalho.  I was then shocked when the ad stated that this Surgery is "BETTER THAN ANY WORKOUT" and is the "ONLY" solution that lasts! What the heck are they talking about?  How in the world can surgery that is dangerous on it's own with sedation, liposuction and "recontouring" of your butt, hips and thighs be better? And this type of surgery is not permanent. There have been numerous studies that have found people to actually gain more weight than their lost after having liposuction. Liposuction may remove pounds of fat from a person, but it doesn't change that person's habits. If a person doesn't change the way they view food, how they feel about it, enjoy it, think about it and most of all consume it, then their battle with their weight will continue. Alongside a healthy relationship with food, is the need for the body to be stimulated with consistent exercise/activity. I am promoting Brazil Butt Lift, but simply owning this workout program won't "work" by simply sitting on the shelf. You have to put the time and effort into the program to see results.  Yes, it takes time and commitment to change your behavior, there are no shortcuts to a healthy life, but you will find that it is worth it in the end. This is the end of my rant and my push for you to stay out of the operating room thinking you will get a great "Brazillian Butt" or better abs or arms just from having surgery. Get off the couch and move! *Leslie

My Beachbody Site

7 Tips to Portion Control

7 Tips for Portion Control

By Joe Wilkes

An interesting 2009 study published in the Annals of Internal Medicine took a look at cookbook recipes over the last several decades (with an emphasis on recipes in The Joy of Cooking). It found that calorie counts per serving have gone up dramatically as authors have increased portion sizes to conform to new cultural norms. Where the 1936 edition of the kitchen classic averaged 268 calories per serving, the most recent edition in 2006 averaged 384 calories. The study theorized that lower costs of food and larger plate sizes are part of the reason for the increase, but nutritionist Marion Nestle says that mainly it's just a reflection of people becoming accustomed to eating more and more per meal. What can we do to monitor and control portion sizes? Here are some ideas:



1.Downsize your plate. One issue the study pointed out is that the average plate size has grown over the years and the amount of food served on those plates has kept pace with that increase. Instead of breaking out the big dinner plate, try eating your dinner off a salad or dessert plate. The smaller plate will make the amount of food look larger by proportion, a visual cue that will trick your brain into thinking you're eating more. Plus you can trade in your big dinner fork for a more petite salad fork, which will also help to slow down any shoveling behavior you might be tempted to engage in at the dinner table.

2.Divide and conquer. When you're cooking more than one serving of something, immediately store the prospective leftovers in single-serving containers. By putting out the entire dish, you run the risk of not having any leftovers at the end of the meal. Depending on what the meal is, I divide my food onto two plates—one for that meal and one for lunch the next day. And as a side benefit, this can help you tighten your wallet while you tighten your waistline.

3.Count it down. If you eat your reasonably sized portion of food in the dining room/living room/den/bedroom/bathroom, etc. and leave the leftovers in the kitchen, it will make this next step a lot easier. Here's the scenario: You've finished your first portion and yet you still want more. This is far from atypical, especially if the big plate of leftovers is sitting in front of you, tempting you, calling to you—maybe just a half a spoonful or maybe just a pick at the serving platter with your fork (just the good parts, of course). That couldn't possibly have more calories, right? Wrong. The calories from the food you sneak in after you finish eating are as potent as the calories from the food you're served. The good news is that if you can hold off, you won't be hungry for long.



After you have a decent-sized portion of food, it takes your brain about 20 minutes to get the message from your stomach that you're full. So try this: Before you reach for seconds, glance at your wristwatch or the clock on the wall. Spend the next 20 minutes chatting with your dining companions, or if you're eating alone, check out the newspaper, read a magazine article, or play along with a round of Jeopardy!® on TV. Then, after 20 minutes, see if you're still starving for another bowl full of whatever. Chances are that your cravings will have disappeared. If they haven't, maybe you do still need a little more food to achieve satiety. Review what you ate before, and if the calorie count seems low, treat yourself to a little extra. Or, if the calorie count seems about right or high for a regular meal and you're still hungry, fill up on some low-cal veggies or have a big glass of water. Sometimes it's easy to confuse thirst with hunger.

4.Embrace your inner child. We're not suggesting that you have candy for dinner. What we do mean is that when you're on the road or out at a restaurant, don't be ashamed to look at the kids' menu. As the adult menu has been supersized to gluttonous proportions, the children's menu often has the most sensibly sized and nutritious options. Check out Debbie Siebers' portion-control tips below, and you'll see that oftentimes the amount of food in a kids' meal is just the right amount for an adult watching his or her figure. Not to mention, if you play your cards right, there could be a free toy in it for you. Out of the mouths of babes . . .

5.Sharing is good. And while we're getting lessons from the small set, how about sharing? If you're a foodie like me, the hardest part about eating out is passing up all the goodies you want to try on the menu. Instead of ordering too much for yourself, strategize with your fellow diners about how you can maximize the variety of the food instead of the quantity. Most restaurants will be more than happy to provide you with extra small plates so you can split dishes. And make sure you actually split them! Don't dine out with your friend who survives on a nibble here or there and split two dishes; you'll end up eating 80 percent of the food on the table while he or she makes do with a couple of forkfuls. Ever wonder how Top Chef® host Padma Lakshmi keeps her model-like physique while judging up to 12 meals a week? Easy! She doesn't eat everything. Also, when you're figuring out how to eat family-style, make sure that at least one of the dishes is a healthy salad, a non-cream-based soup, or a vegetable dish. That way you and your family can get full without getting fat.

6.Learn your weights and measurements. As anyone who's a regular reader of this newsletter knows, we're always going on and on about reading labels. And like the calorie, carb, protein, and fat numbers, the serving size is important. This is where the corporate food interests get you a lot of the time, by adjusting the serving size downward to make the nutritional numbers look a little better. As anyone who's recently spent a Saturday night alone with the TV can tell you, the estimate of four servings in a tiny little pint of Ben & Jerry's® or Häagen-Dazs® is wildly optimistic. So when the label indicates 300 calories per serving, that means the whole container has 1,200 calories. And since most of the containers are wider at the top than at the bottom, when you eat what seems to be half the container, it can actually be closer to two-thirds.



It's definitely a big hassle to weigh and measure everything you put in your body every day. Even the most anal-retentive people among us don't have the time and energy to be hauling out the scale and measuring cups for every meal. But it's worth it to at least familiarize yourself with a few standard weights and measures. Try learning what an ounce, a gram, a tablespoon, etc., look like. That way you can at least eyeball how much you're eating. I've yet to meet the person who can make a typical bag of potato chips last for 12 servings.

7.Give yourself a hand. For an easy guide to portion sizes, use the following guide from Slim in 6® creator Debbie Siebers.



Handy Portion-Control Guide

By Debbie Siebers, creator of Slim in 6



To achieve weight loss—and maintain that healthy weight once you've achieved it—it's crucial to really understand what a portion is. Here's what may prove to be an indispensible tip: Use your hand as a guideline for portion sizes. (If your hands happen to be extra-large or extra-small for your size, adjust accordingly.)



Palm = Proteins: Make protein portions the size of your palm. Protein is found in animal products, like fish, poultry, meats, and cottage cheese. Some veggie protein sources include legumes (beans, etc.), tofu, tempeh, and wheat glutens.



Thumb = Fats: Fats are important, but they're also very dense, so match fat portions to the size of your thumb. Good fat sources are avocados, olive oil, nuts, and seeds.



Fist = Fruits, Grains, etc.: Your bread, fruit, cereal, rice, and grain portions should be about equal to the size of your closed fist. Remember that it's always preferable to consume whole grains.



Hand = Veggies: Open your hand and spread your fingers as wide as you can. That's a good vegetable portion. Raw vegetables are loaded with fiber and nutrients and they contain very few calories

NISSAN and WEST COVINA NISSAN are LIARS AND CROOKS!!!

I knew it was too good to be true when I got a text message from my local Nissan Dealership that I have frequented for service on my own Nissan Sentra. But as skeptical as I was, I tried to cover all my bases and called customer service to find out about the deal before taking the time to visit the dealership and test drive a couple of cars with my wife Leslie. I asked specifically about the offer to make sure there was no bait-and-switch deal with the offer I was sent, and I asked many different ways to see if the price varied or if it was a short-term deal that then transferred into a higher rate after a certain period of time. I was assured that the deal was legitimate and I should make an appointment to test drive a rogue for Leslie and an Altima for me...so we did. The entire time we drove down to the dealership I was saying to my wife and kids (who went with us instead of playing with their friends at home) that I just don't trust what they are telling us, so don't get your hopes up when we like the cars. We arrived.

Upon walking into the dealership, we encountered 3 people; the customer service rep I spoke to on the phone, a salesman, and the sales manager. I asked the same questions about the deal before looking at the cars to make sure we didn't end up wasting our time looking at cars we weren't going to be able to afford. When I was assured by all 3, we proceeded. I have to admit that I loved both cars we tested, but when it was time to talk business, we were hit with exactly what we were trying to avoid...the ACTUAL COST!!! I was originally told on the phone and in person when we arrived that the offer was for a monthly payment on a 39 month lease for the vehicles we were interested in. Other than understandable increases in price for more options, I expected the quote I was given to hold true since it was relayed to me several times that it is a great 39 month lease offer. Well, the lease was in fact for 39 months, but the payment offer was only for the first 6 months of the lease, and then went up by 4 times the payment of the first 6 months!

We immediately got up from the table, upset that we had wasted so much of our weekend that could have been spent having fun with our boys when all they had to do was answer my question from the very start. Thankfully, both Ty and Trevor behaved great...until they realized we weren't going home in new cars and both got upset to the point that Trevor refused to get in the car to come home since he liked the Rogue so much.  And no, that didn't make us change our minds and get a car that was out of our price range. In any case, I was so upset at the whole thing that I was ready to rush right home and blast Nissan all over the place and tell everyone I know not no ever do business with them. But I cooled off and decided to let it go because I expect that everyone's reaction would be that I should have seen it coming or read the fine print. I understand that perspective...but then I got the following email (Shown Below) today and it pissed me off all over again. The subject clearly stated "2012 Nissan Altima for $55 down and $55 a month". What I want to challenge you to do is read the fine print listed at the bottom...how in the world can anyone read that? But it doesn't matter, because I called to make sure, and I asked in person. Not one person would give me the truth about the deal, and that is why I am so upset. It's about courtesy and decency. It's about the respect we should have for the time and convenience of others. It's about time that Nissan gets a taste of it's own medicine. Please join me in standing up to company's like Nissan who think they can continue to manipulate its customers with such tactics, and deliberately lie to our face just to push their agendas over our own. Shame on you West Covina Nissan, you need to make up for business practices!

2012 Altima - $55 down/$55 month

For a limited time, drive a 2012 Altima for only $55 down and $55 per month.

Take advantage of this limited offer, available only at West Covina Nissan. Call an adviser today at (866) 732-1198 for more information.

Matt & Leslie's Beachbody Challenge!!!

Are you ready to take control of your life?
Do you want to create healthy habits before the holidays? 
Do you want to lose the weight you've been dying to get rid of?
Are you ready to get back in your skinny jeans?

THIS IS AN EASY WAY TO REACH YOUR GOALS.  As your personal coach, we will be here to help you every day of the challenge period, FOR FREE!!

Here's the deal...We will be hosting THREE 30 day Beachbody Challenges, all starting on Monday, November 14, 2011

Requirements:

1. You will be replacing one meal a day with Shakeology
2. You will be committing to one of the following programs:  P90X, Ten Minute Trainer or Brazil Butt Lift
3. You will post on the event wall EVERY DAY

The groups will be limited to FIVE people only.  By doing this, you will create a bond, so to speak with the other four doing the challenge with you.  It also allows me to be able to work more closely with you all.  It is extremely important that you all be fully committed to this challenge.  You will each be able to push each other and help motivate the group!  It is a proven fact that it takes 21 days to create a habit...what a better habit then exercise and good nutrition?!  Let me help steer you down that path for 30 days...

Here is my Challenge to you:

1. DECIDE you are ready to make a change in your life.
2. COMMIT to the program of your choice:  P90X, Insanity or Brazil Butt Lift
3. COMMIT to replacing one meal a day with Shakeology. Choice of Chocolate or Greenberry (Tropical coming in January)
4. COMMIT to a small group of people that will help keep you focused, motivated and energized for 30 days and CHECK in EVERY Day!
5. SUCCEED!!!

Challenge Packs will become available starting November 1st and must be purchased by November 7th in order to have the products you need to complete the challenge.


Contact us ASAP if you are interested in joining one of these challenges.

Click here to register for the Challenge and have Matt as your coach


Click here to register for the Challenge and have Leslie as your coach

or contact us at the following:

Matt Dultz                                                  Leslie Dultz:
message via Facebook                               message via Facebook
email: tntfitfam@yahoo.com                      email: tntfitmom@yahoo.com
cell: 626-201-3928                                       cell: 626-201-1179
website: http://tntfitfam.com                   website: http://beachbodycoach.com/tntfitmom

Beachbody Has Completely Transformed Us

Tonight my wife posted her before and after pictures showing how far she has come since we began our transformation journey over 2 years ago. I am so proud of her and want others to know that everyone can achieve the same success. Leslie didn't have the rapid success that I was able to have, but she didn't give up. I tried to support her as best I could and encourage her through all of her ups and downs, although to be honest, I occasionally made things worse...oops.  In any case, we leaned on each other when we didn't feel compelled to "Bring It" or "Dig Deep", we made snacks and meals for each other when we could, and we grew together. Now, I can honestly say that not only has our marriage never been stronger that it currently is, and we have never been a better looking couple than right now...and that is after having 2 boys (6 and 8 years old). We are actually in better shape now than the day we were married! Does Beachbody work??? Absolutely! It offers the entire package: Workouts, Nutrition, and the support of a personal coach to help keep you motivated and accountable, even when you aren't feeling your best.

Eating Healthy Doesn't Have to Break Your Bank!

6 Healthy Foods That Are Easy on Your Wallet

By Suzy Buglewicz
 

These days, it seems like we're all trying to stretch our dollars, either by necessity or because we're becoming savvier about the benefits of saving more and spending less. If you've been looking for ways to stretch your grocery budget without filling up on cheap, empty calories, read on. It's a myth that the healthiest foods are the most expensive. With a list and a plan, it's possible—and surprisingly simple—to eat healthily without blowing your budget or sacrificing those hard-earned P90X^® or INSANITY^® results. If you want to keep your wallet fat and your waistline trim, try to put more of these food items in your shopping cart the next time you're at the grocery store.

1. Sweet Potatoes. Also marketed as yams (which are actually a variety of sweet potato), this versatile food is as nutritious as it is economical. Sweet potatoes are used in everything from baby food to main dishes to desserts.
   
   Why they're good for you: At about 140 calories each, sweet potatoes are filling, easy to cook, and loaded with vitamins A and C, iron, and thiamine. They also contain beta-carotene, which may help reduce the risk of certain cancers. Sweet potatoes are also low in sodium and a good source of fiber.
   
   Best way to enjoy: Scrub and pierce the sweet potatoes, then bake them, microwave them, or cook them in boiling water. Use them in recipes that call specifically for sweet potatoes, or to make things interesting, try using them in place of white potatoes. For a special treat (and an instant kid-pleaser), add a small amount of butter and brown sugar.
2. Beans. Long regarded as one of the ultimate frugal foods, beans are as versatile as they are nutritious, with a plethora of flavors, colors, and varieties to choose from. Stock up on the dried (and cheapest!) kind, as well as still-a-bargain canned beans. You'll have tons of cheap, healthy meal possibilities.
   
   Why they're good for you: Beans are one of the best sources of dietary fiber, which can help lower cholesterol, blood pressure, and blood sugar. Beans are also high in amino acids, and when combined with grains (like the brown rice mentioned below), they make an excellent source of animal-free complete protein.
   
   Best way to enjoy: Beans can be incorporated into almost any recipe, or just eaten by themselves. Try replacing beef with black beans in chili, soup, or your favorite Mexican recipes. Eat beans hot or cold, alone, in salads, or with rice, for a high-protein, high-fiber meal.
3. Brown rice. One 2-pound bag of brown rice can provide as many as 20 servings. You can combine brown rice with an assortment of other ingredients, or simply enjoy it with a few simple seasonings. Bonus? Brown rice has more flavor and nutrients than instant white rice.
   
   Why it's good for you: Brown rice is a great source of fiber, vitamin B, iron, manganese, and selenium, nutrients that are essential for keeping the immune system strong and healthy, lowering cholesterol, and reducing the risk of heart disease and diabetes.
   
   Best way to enjoy: Cook brown rice with water on the stovetop, in the microwave, or in a rice cooker, then either enjoy it as a side dish or add it to soups, salads, and your favorite main dish recipes.
4. Eggs. At about 75 calories each and often less than $2 per dozen, eggs contain more than a dozen essential nutrients, which make them a healthy bargain. And there's no need to avoid eating eggs for fear of consuming too much cholesterol. Research has shown that egg consumption, when limited to 1 or 2 a day, contributes less than 1 percent to the risk of heart disease when other factors are considered.
   
   Why it's good for you: Eggs have a high proportion of nutrients to calories, which means that they help you stay feeling full and energized while they help you maintain a healthy weight. Eggs are also an excellent source of folate, protein, lutein (which promotes eye health), and choline (which helps brain function).
   
   Best way to enjoy: Eat eggs for breakfast, lunch, or dinner. Try them baked, hard-boiled, scrambled, poached, in frittatas, in omelettes, or in any recipe you choose.
5.  Whole-grain pasta. Tasty, filling, and always an economical way to feed a crowd, what's not to love about pasta?
   
   Why it's good for you: Whole-grain pasta is low in sodium and fat and high in complex carbohydrates, which helps you maintain a consistent energy level. Unlike its refined white flour–based brethren, whole-grain pasta is also a good source of fiber.
   
   Best way to enjoy: Whole-grain pasta is easy to combine with other foods, including vegetables, meats, and your favorite sauces. For a healthier dish, toss cooked pasta with olive oil or a marinara sauce instead of a high-calorie Alfredo sauce.
6. Frozen vegetables. While fresh, raw vegetables (and fruits, for that matter) that are in season should always be a first choice, having a supply of frozen vegetables on hand is an inexpensive, nutritious, and versatile backup plan.
   
   Why they're good for you: Frozen vegetables retain almost all of their nutritional value, since they're picked and frozen while at their peak flavor. When the perishables in your refrigerator have, well, perished, it's easy to reach for a bag of frozen vegetables and add them to any meal.
   
   Best way to enjoy: Frozen vegetables have a high nutritional value. Keep them in the freezer and pull them out any time to toss in soups, stews, lasagna, or stir-frys. They also make great side dishes. But always read the ingredients before buying a bag—some food companies add preservatives and sodium to their frozen produce.

BONUS: Try these recipes for healthy, low-cost eating.

Three-Bean Pasta

• 1 lb. uncooked whole-grain farfalle or other pasta
• 1 15-oz. can kidney beans, rinsed and drained
• 1 cup frozen green beans, thawed
• 1 small red onion, peeled and chopped
• 1 red bell pepper, seeded, cored, and chopped
• 1 15-oz. can chickpeas, rinsed and drained
• 3 Tbsp. Dijon mustard
• 2 Tbsp. olive oil
• 3 Tbsp. red wine vinegar
• 3 Tbsp. chopped fresh parsley

Prepare pasta according to package directions. Drain, rinse under cold water, and drain again. In a large bowl, combine drained pasta, beans, onion, bell pepper, and chickpeas. Mix remaining ingredients together in a small bowl. Pour over pasta, toss, and serve. Serves 6.

Chunky Vegetable Chili

• 2 medium sweet potatoes
• 1/2 cup chopped onion
• 1/2 cup chopped yellow bell pepper
• 1 Tbsp. chile powder
• 1 tsp. ground cumin
• 1 28-oz. can tomatoes (with juice)
• 1 15-oz. can chickpeas, rinsed and drained
• 1 15-oz. can black beans, rinsed and drained
• 1 8-oz. can tomato sauce
• 1 cup cubed zucchini
• 6 Tbsp. sour cream (optional)

Place first nine ingredients (including juice from tomatoes) in a Dutch oven over medium-high heat, breaking up tomatoes with spoon, then stirring frequently until mixture comes to a boil. Reduce heat to a simmer, cover, and cook for 20 minutes, stirring occasionally. Add zucchini, replace cover, and simmer another 10 minutes, stirring occasionally, or until zucchini and sweet potatoes are tender. Ladle into bowls and top each serving with 1 tablespoon of sour cream (if desired). Serves 6.

Everyone Goes Through It

I wanted to share the experience that I had this week in hopes that everyone will understand that being in shape, getting fit, and pushing myself is not easy for me. I get comments all the time such as, "but it's not easy for me," "it's too hard," "I just don't have time," "I could never do THAT," or responses like, "but you are in such great shape," "but my body is not like yours," or the inexplicable, "oh, but I can't commit the way you can."

I have a rebuttle to all of them (and in order), "It's not easy for me either," "If it were easy, everyone would be in shape," "How much time did you spend watching tv yesterday, or how about if you took 10-30 minutes a day now, you could add 10 years to your life?", "Have you ever really tried?", "I'm only in great shape because I decided to make it a priority," "Your body doesn't have to be like mine, heck, my body wasn't like this when I started either," and, "Why wouldn't you want to commit to a longer, healthier, and more fulfilling life? Why don't you think you are worth the effort?"

My friends, your life will never be negatively affected by your decision to make health and fitness a priority. When you make the time and commit to it, you will be better at time management, you will feel more energized and be more productive every day, and you will ultimately be much happier with who you are and others around you. I promise you, give me 90 days to of commitment and you will never want to go back to your former self.

This is not easy for me, there are days when I struggle, but I simply do my best and get after it the next day. For instance, this week I began my P90X/Insanity Hybrid Workout program. I have done P90X 3 times already, and each time I got a little better that the last. In fact, it wasn't until my second round that I was fully able to complete Ab Ripper X in its entirety (those Pfiefer Scissors and Mason Twists are murder). In any case, I hadn't done P90X in about a year. I had completed Insanity twice, Chalene Extreme, Asylum and RevAbs, so I was a bit out of practice with the moves in P90X. I did pretty well, although my numbers of Pull-Ups and Push-Ups in the Chest & Back exercise on Day 1 were lower than I remember from before. I bought it as best I could...then was so sore for the next 4 days that it hurt to do some of the cardio moves during the rest of the week. Just the motion in the jumping jacks during warm up were almost unbearable, but I pushed through. I wasn't going to let myself quit when it got a little tough or painful. You have to make the decision if you can keep going, or if you absolutely need to take a break. But you can't just turn and run as soon as things seem a little difficult. How long did it take you to get where you are? I guarantee you weren't in shape yesterday and woke up out of shape, over-weight, and suffering from any number of ailments. So don't expect your body to snap back into shape right away. It could take, months, or even years. But when you finally reach that goal, you will be so glad you did. Let me help you. Let me be your coach.

`

P90X2 Top 10 Questions

The Top 10 Questions About P90X2™

By Steve Edwards

What's the difference between P90X^® and P90X2^™? This is the question of the year, and it can't be answered in one simple sentence, or even one article. So I've written this series to help you decide whether or not P90X2 is the program for you. I wish I could tell all of you that P90X2 is right for you, but I'm too responsible for that. I'm sure one program in Beachbody's huge collection will work for each of you, but if you want to know specifically whether that right one is P90X2, read on.

1. Is P90X2 better than P90X? How can you beat the most popular workout program in the country? You can't. P90X2 is an extension of P90X. It's not necessarily better, but it's definitely evolved. For a more in-depth look at its development, read the first article in this series (see "The Next X: What's New About P90X2?" in the Related Articles section below).
2. Is it more Muscle Confusion^™? You betcha! If you thought your muscles were confused last time around, you ain't seen nothin' yet!
3. Is it harder? Remember the first time you did P90X? Could anything feel harder than that? Probably not. So while P90X2 isn't technically harder, it's probably going to feel harder until you get used to it. And since it's Muscle Confusion, it's going to take you some time to adapt. During this adaptation period, it's going to feel very difficult, but you're used to that, right? And when you take your X2 body back to another round of P90X, that program's going to feel harder too, because you'll be prepared to push yourself farther than ever before.
4. Is it still 6 days per week? No, it's only 5, though we suggest active recovery on your rest days. The more intensely you work out, the less time you need to spend doing it. With more breakdown, you also need more rest. P90X2 has evolved to the point where less is more.
5. Will there be options like Lean and Doubles? Instead of giving you different program options, P90X2 gives you the option of increasing each phase long enough to get the most out of it. If you're having trouble with your balance, you may decide to spend more time in Phase One. For bigger muscles, spend more time in Phase Two. Want to get faster, jump higher, or become more agile? Spend more time mastering Phase Three. You'll definitely want to read the guidebook, because it provides ideas for how to tailor your training personally for you (and much more). In P90X, we made the most versatile home fitness program ever created. P90X2 will open up even more options.
6. Is it true that there's no cardio? Here's a little secret: There was no true cardio in P90X, either. At least not in the kind of training generally associated with that word. P90X used anaerobic interval training to improve your cardiovascular system; although it's technically cardio, it isn't the public perception of cardio. "Cardio" is a training colloquialism for training your heart. So while you won't see any cardio in the title names, doing Plyocide or P.A.P. Lower will train your cardiovascular system as well as any cardio routine you've ever done.
7. Will I need any new equipment? There's a lot of new equipment for P90X2, and you'll eventually want to own all of it. But the cool thing is that we've created an option that can be done with nothing but a few exercise bands and furniture found in any hotel room. This "hotel room" option virtually eliminates excuses for not working out.
8. So what is this equipment? Here's a list of the equipment needed, which we'll go into in detail in a later article. Did I say "needed"? It's not, really. Besides the hotel room option, we also do most movements in a variety of ways to make it easy to add equipment as you can afford it. Here's a prioritized list:
   
   
   • Bands and/or weights: You need some form of resistance.
   • Pull-up bar: Just like P90X.
   • Yoga mat: You must have one of these by now, right?
   • Stability ball: We highly recommend this, because the benefits outweigh the cost many times over . . . and over.
   • Foam roller: You may not have heard of this before, but don't be surprised if it
     changes your life.
     
   • Push-up stands: You know 'em. You love 'em. How come you don't already have them?
   • Medicine balls: Mainly used for balance, so easily replaced with substitutes (basketballs, etc.) if need be, though once you've used the real thing you'll wonder why you ever waited to buy them.
   • Pull-up assist: While highly optional (we got away with chairs all these years), the pull-up assist will not only improve your ability to finish all your reps, it'll greatly improve both your form and exercise efficiency.
   • Yoga blocks: If you need these, you probably have them already.
9. Foam rolling? What the?! Foam rolling is a myofascial release technique. Hmm . . . not much help? Okay, how about this? It's a form of self-massage that forces your muscles to lengthen and align properly. Used regularly, it'll increase your mobility and range of motion and actually help you get stronger, because it frees your muscles to work the way they're supposed to. This one simple practice is often enough to change your alignment and allow you to move freer and easier.
10. How has the diet plan changed? For P90X2, the diet has evolved along with the exercise plan. Not that there was anything wrong with the old one, but we've been listening to your suggestions, and we've revamped the diet guide to give you more options on what to eat, how to increase effectiveness, and how to simplify the entire eating process. This subject is more than we can cover here, so the X2 nutrition plan is the topic of next week's P90X2 article.

9 Foods That Can Fool You

Denis Faye

 

During my 1970s childhood in South Dakota, my mom used to order something called the "Diet Plate." Common in most Sioux Falls-area and greater-Minnesota region restaurants, it consisted of a scoop of cottage cheese, a couple of canned peach halves still dripping syrup, a hamburger patty, some iceberg lettuce, and a sprig of parsley.


While delicious by mid-20th century Midwestern standards, it wasn't nearly as calorie-restrictive as you'd think compared to the chicken-fried steak and baked potato my dad was eating across the table. Still, the perception was that this was diet food, most likely because each element in the Diet Plate had a vague resemblance to another healthier foodstuff (except the hamburger, that is). But that had to be there because this was South Dakota, and any other meat would be deemed un-American.
Today, it'd be nice to think we've transcended the Diet Plate. Sadly, this isn't the case. Even today, there are dozens of foods we fool ourselves into thinking are healthful when in truth they do nothing but pad our hips and arteries. Here are nine of the worst offenders on your grocery store shelves.

1. Yogurt. It starts out as good stuff. Fat aside, there's the calcium and protein you find in all milk products, along with probiotics, which make it easier to digest for those with lactose issues. The only problem is that straight yogurt can be pretty bitter, so manufacturers load the stuff with sugar and masquerade those carbs as fruit in an effort to make the whole thing more palatable. Have a look at most flavored yogurt and you'll find the second ingredient to be sugar or high-fructose corn syrup. One container of Yoplait^® Original Strawberry has 170 calories, with 5 grams of protein and 33 grams of carbohydrates, 27 of which are sugar. Oddly enough, these are the exact same nutrition facts for Yoplait's other, less healthy-sounding flavors, including Key Lime Pie and White Chocolate Raspberry.
   
   Solution: Buy plain yogurt and flavor it yourself. You'd be amazed at how far a handful of raspberries or a tablespoon of honey will go to cut the bitter taste. And while you're at it, choose the low-fat or fat-free stuff. You'll still get all the nutritional benefits.
2. Wheat Bread. If you're reading this, you probably know enough about nutrition to understand that whole-grain wheat is better for you than refined wheat. By keeping the bran and germ, you maintain the naturally occurring nutrients and fiber.
   
   But for some reason, manufacturers constantly come up with new chicanery to lead you back to the refined stuff. One of their latest tricks is to refer to refined flour as "wheat flour" because, obviously, it's made of wheat. But just because it's wheat-based doesn't mean it's not refined. The distracted shopper can mistake this label for "whole wheat flour" and throw it in his cart. Another loaf of cruddy, refined, fiberless bread has a new home.
   
   Solution: Slow down when you read the label. That word "whole" is an important one.
3. Chicken. Just because you made the switch from red meat doesn't mean you're in the clear. If you opt for dark meat—the wings, thighs, and legs—you're losing protein and gaining fat. Three ounces of raw chicken breast, meat only, has 93 calories, 19.5 grams of protein, and 1.2 grams of fat. Three ounces of dark meat, meat only, is 105 calories, 18 grams of protein, and 3.6 grams of fat. It may not seem like much, but it adds up.
   
   Solution: Go for the breast, and while you're at it, ditch the skin. It's nothing but fat.
4. Frozen or canned fruit. Any food swimming in juice or "light syrup" isn't going to work in your favor on the scale. Furthermore, most canned fruit is peeled, meaning you're being robbed of a valuable source of fiber.
   
   Frozen fruit is a little trickier. While freezing preserves the fruit itself, adding sugar during the freezing process preserves color and taste; so many store-bought frozen fruits throw it in.
   
   Solution: Read that ingredients list! You want it to say fruit, water—and that's it.
5. Canned veggies. "What?" you declare. "There's light syrup in canned string beans too?" Nope—actually, they add salt to preserve this produce. A half-cup serving of canned string beans has approximately 300 to 400 milligrams of sodium.
   
   Solution: Many companies offer "no salt added" options. If you can't find one to your liking, go frozen instead—no salt (or light syrup), or better yet, buy fresh.
6. Peanut butter. Squish up peanuts, maybe add a little salt. How hard is it to make that taste good?
   
   Apparently, it's so incredibly difficult that many companies feel compelled to add sugar or high-fructose corn syrup into the mix. Why? I don't know. Some manufacturers, such as Skippy^®, are up front enough to admit this and call their product "Peanut Butter Spread," but many others still refer to this sugary concoction as good old "peanut butter."
   
   Solution: Read the label. (There's a theme emerging here.) Considering real peanut butter has one ingredient—two ingredients, max—it shouldn't be too hard to figure it out.
7. Juice. The range in the nutritional value of store-bought juices is massive. On one end, you have "fruit drinks" with just a modicum of actual juice in them. On the other end, you have fresh-squeezed, 100 percent preservative-free juices like Odwalla^® and Naked Juice^®. But no matter which one you choose, it's important to remember that it's never going to be as healthy as whole fruit. And if you're trying to lose weight, it's a flat-out bad idea. First off, it's been stripped of fiber, so you absorb it faster, which makes it more likely to induce blood-sugar spikes. Secondly, you consume it faster and it's less filling, so you're more likely to drink more.
   
   Solution: If you must buy it, go fresh-squeezed, but you're usually better off just skipping it entirely.
8. Canned soup. As is also the case with canned veggies, you're entering a sodium minefield. Half a cup of Campbell's^® Chicken Noodle Soup has 890 milligrams of sodium. That's 37 percent of the recommended daily allowance—and who eats half a cup?
   
   Solution: Read those labels carefully. Most companies make low-sodium versions.
9. Fat-free salad dressing: Dressing by definition is supposed to be fatty, and thus highly caloric. You use a little bit of it, and in doing so, you get a healthy hit of the fats you need for a nutritionally balanced diet. Unfortunately, people prefer to buy fat-free versions so they can drown their greens while avoiding excess fat. Nothing's free. All this stuff does is replace the fat with carbs and salt, so you've basically gone from pouring a little healthy unsaturated fat on your salad to dumping on a pile of sugar. For example, Wish-Bone^® Fat Free Chunky Blue Cheese has 7 grams of pure carbs and 270 milligrams of sodium for 2 tablespoons, which you'll never stop at anyway. Also, given that there's no fat or protein in this particular dressing, one can only imagine what makes it chunky.
   
   Solution: Make your own salad dressing. One part vinegar and one part olive oil with a blob of Dijon mustard makes an awesome vinaigrette. And here's another trick: Make your salad in a sealable container, add a tiny bit of dressing, and shake it up. It'll coat so much more than tossing will.
   
   And finally, make that salad with romaine lettuce, spinach, or some other nutrient-rich leafy green. As far as we're concerned, nutrient-poor iceberg lettuce should have gone the way of the South Dakota Diet Plate.

*Percent Daily Values (DV) are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Related Articles
"9 Foods Not to Give Your Kids"
"Is Fro-Yo a No-No? 5 Healthy Frozen Alternatives!"
"7 Superfoods from the Sea"
Questions about your workout program, diet, the latest newsletter, or anything wellness related? Chat with Denis Faye, Beachbody Fitness Advisor, in the Team Beachbody Chat Room on Monday, September 12th, at 3:00 PM ET, 12:00 PM PT.
If you'd like to ask a question or comment on this newsletter article, just email us at mailbag@TeamBeachbody.com.

Is Frozen Yogurt a Smart Choice

Is Fro-Yo a No-No? 5 Healthy Frozen Alternatives!

By Joe Wilkes
 

Most neighborhoods in Los Angeles—and the rest of the country—seem to have a frozen yogurt shop. Pinkberry^®, Red Mango^®, Kiwiberry, Céfiore^®, you name it—they're in strip malls, shopping centers, office complexes—even airports, hotels, and casinos. Frozen yogurt is touted as being low in calories and having lots of healthy flora for your intestinal health. So what's the deal: Is frozen yogurt good for you—or too good to be true?

The history of frozen yogurt

Dannon^® made the first frozen yogurt in the 1970s. It was sold in supermarkets as a frozen treat on a stick—usually a variation of Dannon's tart berry yogurt, but coated with chocolate or carob. Later, companies like TCBY^® (The Country's Best Yogurt) began processing yogurt in soft-serve ice cream machines, adding artificial flavorings, along with sugar or artificial sweeteners, in an effort to duplicate popular ice cream flavors. They also offered toppings like chocolate chips, M&M's^®, and crushed candy bars. Supermarket brands like Häagen-Dazs^® and Ben & Jerry's^® also began adding frozen yogurt flavors to their ice cream lines in the 1980s.
In 2005, Pinkberry opened its first store in Los Angeles, and the chain quickly grew to more than 50 stores, spawning hosts of imitators. Many say Pinkberry is a knockoff of the Korean chain Red Mango, but whoever imitated whom, Red Mango has benefited from Pinkberry's opening up the American market to this new/retro style of yogurt. Pinkberry yogurt is a back-to-basics formulation, similar to what Dannon peddled in the 1970s. Pinkberry yogurt is more tart than the sweeter TCBY-style soft-serve yogurt, and is usually offered in just a few flavors (currently original, chocolate, salted caramel, coconut, mango, pomegranate, and watermelon). These gourmet yogurt shops offer mainly fresh fruit toppings, as well as some less nutritious ones, and they all claim the health benefits of the high levels of favorable bacteria in their yogurts, like Lactobacillus and L. acidophilus.

 

Is it healthy?

Yogurt is generally healthy. It has calcium, is low in calories and fat, and contains cultures that are helpful in maintaining intestinal health. A small serving of original Pinkberry (1.5 servings, as figured on their nutritional information page—a "large" is considered to be 3.8 servings!) contains about 150 calories, 4.5 grams of protein, no fat, and about 15 percent of your daily value of calcium. The fresh fruit toppings are unsweetened and add only 10 to 35 calories per scoop. So, generally speaking, Pinkberry yogurt makes for a reasonably healthy snack. Old-school TCBY has a few more calories, but is not dissimilar to Pinkberry in its nutritional makeup. However, keep in mind that most of these calories come from added sugar, so they're more likely to turn into stored fat in your body if you don't burn them off. While its calcium content is also fairly decent, you'll get nearly twice as much calcium from regular unfrozen yogurt than you'll get from the frozen kind. Regular yogurt also contains more protein.
Things really go off track, however, when it comes to toppings other than fresh fruit. If you're going down to the gourmet yogurt joint, crumbling a candy bar or two on your yogurt, and adding a dollop of syrup to boot, it's pretty hard to claim you're "eating light." Obviously, this is also true if you're going to the supermarket and getting a pint of Ben & Jerry's fro-yo with chunks of cookie dough or brownies swirled in. You'd think common sense would kick in here, but most of us have somehow fooled ourselves into thinking that toppings don't count, when in fact the number of empty calories they contain is usually much higher than the calorie total for the actual yogurt. And when you get your yogurt in a cone instead of a cup, you're adding even more empty calories to your dessert or snack—120 calories for a typical waffle cone.
In short, frozen yogurt isn't terrible for your diet, but it isn't a miracle food either. It's a much better option than ice cream (which has high levels of saturated fat), but yogurt doesn't necessarily have less sugar. It's also better than cookies, cake, or candy, but it can't hold a candle to fresh fruit as a food that can satisfy your sweet tooth while helping to make you healthy at the same time. Simply put, it's better for your figure and your pocketbook just to have a bowl of fresh fruit mixed with your favorite plain unfrozen yogurt.
However, if you just can't get past your craving for a frosty delight, try one of these 5 healthy frozen treats!

1. Frozen fruit. Even people with no cooking experience can manage this one, because there's no cooking involved! Just pop some fresh grapes, strawberries, bananas, etc., into the freezer for a bit, then pop them in your mouth. This is an option that's particularly good for parents, because kids who turn up their noses at fresh fruit in a bowl will often appreciate it in this delightful "new" frozen form.
2. Fancy ice cubes. Try pouring your favorite fruit juice into an ice cube tray and inserting toothpicks when the cubes start to get slushy enough to allow the toothpicks to stand up. (Or if you're rushing out, just lean 'em at an angle; it'll still work.) You've made your own healthy miniature frozen pops! For bartenders, these can make a great addition to beverages. Try a glass of seltzer water with some frozen lemon juice cubes on a hot summer day. It'll make you forget about lemonade.
3. Speaking of bartending . . . This tip's for adults only. Here's a professional bartenders' secret—they usually add extra sugar in frozen drinks. Why? It tastes better and it makes you thirstier! More sugar = more thirst = more drinks (= more sugar you've consumed without realizing it). You get the idea. When making your own margaritas or daiquiris on a hot summer day, skip the store-bought mixers and make your own from fresh juice, using as little sugar as you can stand. Also, add extra ice to the blender. You'll be able to make your drink last a lot longer and do a lot less damage to your diet.
4. Make your own sorbet. This is a little more on the gourmet side. But if you're willing to invest a little money (in an ice cream/sorbet maker) and a little time, you can make delicious ice creams and sorbets from fresh fruit and keep out a lot of the artificial colors and flavors—and the obscene amounts of added sugar—many store brands contain.
5. Make your own frozen yogurt. If a dish of fresh fruit and regular plain yogurt is better for you than the soft-serve kind sold in yogurt stands, why not switch it up? Blend frozen fruit—berries, peaches, or any other favorites—with some plain yogurt in the blender. (Or you can use a hand blender or mixer.) If you absolutely can't live without it, you can add a little sugar (or honey, or agave nectar), but if you reduce the amount a little every time you make it, pretty soon you'll have weaned yourself off the excess sweet stuff. Before you know it, fruit and yogurt will be enough of a treat, and you won't even miss those crushed Oreos!