March 23

WOW; The group of 5 is down 21.5 inches and 101.5 pounds or an average of 4.3 inches and 20.3 pounds. And all are still hitting the 10,000 step a day goal, all seem to be enjoying the waist and weigh in day.

My summary of how the contest winners and their partners are doing:

	START	1 19 07	3 2 07	3 9 07	3 23 07	SUM
	DAY 0	DAY 3	DAY 44	DAY 51	DAY 65	65 days
CAROLINE
WAIST	36	35	31.5	31	30.5	MINUS 5.5 INCHES
WEIGHT	174	171.1	161.5	160	157.5	MINUS 16.5 P0UNDS
PAUL
WAIST	53	52	50	49	47.5	MINUS 5.5 INCHES
WEIGHT	357	353	321	320	319	MINUS 38 POUNDS
TAMI
WAIST	35	34.5	32.5	32.5	32.5	MINUS 2.5 INCHES
WEIGHT	180	176	168	166	164	MINUS 16 POUNDS
JIM
WAIST	??	43	37.5	37.5	36.5	MINUS 6.5 INCHES
WEIGHT	??	244	226	224	219	MINUS 25 POUNDS
SUZANNE
WAIST	35.5	35.5	34.5	34.5	34	MINUS 1.5 INCHES
WEIGHT	142.5	142.5	141.0	140	136.5	MINUS 6 POUNDS

So the total for the 5 for 65 days is 21.5 inches lost &101.5 pounds lost. Now to Canada AM's contest-winning women (and their mates): YOU really are winners with all that waist lost.

Suzanne: WOW; WOW. You are accelerating still. The pace of success is one I hope you can live with the rest of your life ...and you should feel proud you are at a new low waist and weight for 2 years. And 15,000 steps is to be desired.

Tami and Jim: WOW also ---you did the work and the walking. Congrats...and as you have blogged, it gets easier the longer you do the YOU plan.

Carolyn and Paul: WOW again...

Dances all around. YOU guys are all stars...I look forward to seeing you on Canada AM on Tuesday for the "waist in."

March 21

Nine weeks and you all sound more into this and enjoying it more than when we first did the home invasions..especially You, Suzanne. Yes Nancy (my wife) and I use cinnamon on airblown popcorn and on fresh and frozen bananas all the time. Caroline and Paul: I think now that you two have seen how healthy you can feel you will coach others rather than need coaching-and that's the key-"first take control of your own genes, and then show others how easy it is to feel great". Tami: What a great note: what size was the prior bathing suit, and what size is this one?

Congrats to all for being such good contestants-can't wait to see you for the waist in next Tuesday!!!!

So till Saturday, this Dr Mike for myself and Jennifer of Cleveland Clinic Canada

March 16

The group of 5 is down 18.75 inches and 93 pounds or an average of 3.8 inches and 18.6 pounds. And all are still hitting the 10,000 step a day goal, all seem to be enjoying the waist and weigh-in day.

	START	1 19 07	3 2 07	3 9 07	3 16 07	SUM
	DAY 0	DAY 3	DAY 44	DAY 51	DAY 58	58 days
CAROLINE
WAIST	36	35	31.5	31	30.75	MINUS 5.25 INCHES
WEIGHT	174	171.1	161.5	160	159.5	MINUS 14.5 P0UNDS
PAUL
WAIST	53	52	50	49	48.5	MINUS 4.5 INCHES
WEIGHT	357	353	321	320	320	MINUS 37 POUNDS
TAMI
WAIST	35	34.5	32.5	32.5	32.5	MINUS 2.5 INCHES
WEIGHT	180	176	168	166	166	MINUS 14 POUNDS
JIM
WAIST	??	43	37.5	37.5	37.5	MINUS 5.5 INCHES
WEIGHT	??	244	226	224	220	MINUS 24 POUNDS
SUZANNE
WAIST	35.5	35.5	34.5	34.5	34.5	MINUS 1.0 INCH
WEIGHT	142.5	142.5	141.0	140	139	MINUS 3.5POUNDS

 

So the total for the 5 for 51 days is 18.75 inches lost and 93 pounds

Now to Canada AM's contest winning women (and their mates): YOU really are winners with all that waist lost.

Suzanne: Wow... you are accelerating. Glad the dance is continuing. The pace of success is one I hope you can live with the rest of your life...and you should feel proud you are at a new low waist and weight for 2 years. Remember this is a program designed for you to use for the rest of your life and success hopefully will continue.

Tami and Jim: Great progress Jim... and I know you must feel proud Tami. As you have blogged, the other viewers support and success is contagious. Am glad the YOU plan is getting easier - that is the joy of the plan.

Carolyn and Paul: You've hit the slower, steadier, for the rest of life part of the YOU plan... bravo for progress to there, but it may seem slower...but remember it is steadier and you are closer to overall health. Dances all around.

March 15

TAMI: I do not think so, but it may be that some of the foods you are enjoying have too much salt and not enough other herbs and flavors--for example, try garlic salt or pepper or red pepper, or basil or anything.

Suzanne: Hope the happy dances continue. And wish I was there to enjoy the Garden Harvest Soup---it is one of my favorites, and with the cold weather back, one that I need.

Caroline: your choice of egg-white omlet was great...I will miss mine this weekend as I am giving talks in Cincinatti and doing a public broadcast system fundraiser, and of course watching the CAV's play basketball. Does Paul root for the Sabres (is that a dirty word in Toronto), or the Maple Leafs (the team I rooted for in my youth).

So till waist in Friday, this Dr Mike for myself and Jennifer of Cleveland Clinic Canada

March 13

Glad to see that everyone is enjoying the weather. I've been outside walking, too, which is a nice break from the usual indoor routine of the past few months.

TAMI - you might find that your kids lose their interest in "junk" outside of the home when they eat better at home. I find that kids who are accustomed to healthier foods find that the sugary, fattier foods they can get outside of the home just don't taste as good anymore. The same goes for adults.

CAROLINE - love the pizza you ordered. Way to make a "fast food" into a waist management tool. Good job.

SUZANNE - great job on the steps! How is the workout going? Also, which brand of veggie burger do you buy? I'm always curious, as there is such a variety in quality, nutritional value, and taste. What were your thoughts on my blog response about your food journal last week?

I will catch up with you all on Thursday! Until then, this is Jen for Dr. Mike.

March 12

The group is down 17.5 inches and 87.5 pounds or an average of 3.5 inches and 17.5 pounds.

And all are still hitting the 10,000 step a day goal, all seem to be enjoying the waist and weigh in day.

Suzanne: Glad the dance is continuing ...I missed the unanswered questions so ask them again, please. I apologize. You are right about vitamin D. And take 500 mg of calcium and 200 mg of magnesium twice a day (total 1200 mg of calcium and 400 mg of magnesium in addition for 800IU of vitamin D) is what I recommend to my patients and what I take myself. Flat stomach and c-section--depends on whether the doc cut the muscles horizontally or vertically (up and down). Most elective c-sections with low horizontal incision often cause no change. But in doing situps and weight loss is a key to move your legs toward the stomach as you bring your upper torso up. And to do transverse situps as on the YOU Workout DVD (free download for others at RealAge.com). We will go over that when I get to see you at the time the contest ends, but the rest of your life and success hopefully will continue.

Tami and Jim: As usual, you have it right. Hopefully as you have implied the YOU plan is getting easier -that is the joy of the plan.

Carolyn and Paul: Wow again. Mini goals are great....my applause for that strategy.

Dances all around.

March 9

Suzanne - The current tolerable upper limit (UL) for vitamin D is 2000 IU per day, so you are still in the "safe" zone. It is worth mentioning, however, that many leading researchers in this field are calling for the UL to be increased, possibly to as much as 10,000 IU per day. The key is that you need to be getting enough D, either from the sun, supplements, or from foods to increase your circulating blood levels to gain a significant health benefit, and in many cases that means getting at least 800-1000 IU of of vitamin D per day, and sometimes more. Unfortunately, since there are relatively few food sources of vitamin D, this means that supplementations are often necessary to reach these levels, at least during the winter months.

As for your chocolate, I'm happy to hear that you are ready to turn things around. Dr. Mike may have more to add on this subject tomorrow.

Caroline - Have fun at the golf show. I will be interested to see how you do this weekend - sounds like lots of good fun, but also some interesting challenges as well. Definitely give us a report on Monday.

Tami - Good point about not having your lives revolving around eating. Fortunately or unfortunately, humans have a long history of combining food and socializing. This wasn't so much of an issue when food was scarce, or when we had to walk a few miles to get there, but now accessibility and lack of activity are working against us. I like Dr. Mike's strategy - he often schedules his walks and his meetings together. If everyone can make a few of these slight adjustments to the way we view food, exercise, and social activities, it would help us all with waist management!

Until Tuesday, I am signing off, and off for a few days of skiing! Take care, Jen

March 8

Suzanne - The current tolerable upper limit (UL) for vitamin D is 2000 IU per day, so you are still in the "safe" zone. It is worth mentioning, however, that many leading researchers in this field are calling for the UL to be increased, possibly to as much as 10,000 IU per day. The key is that you need to be getting enough D, either from the sun, supplements, or from foods to increase your circulating blood levels to gain a significant health benefit, and in many cases that means getting at least 800-1000 IU of of vitamin D per day, and sometimes more. Unfortunately, since there are relatively few food sources of vitamin D, this means that supplementations are often necessary to reach these levels, at least during the winter months.

As for your chocolate, I'm happy to hear that you are ready to turn things around. Dr. Mike may have more to add on this subject tomorrow.

Caroline - Have fun at the golf show. I will be interested to see how you do this weekend - sounds like lots of good fun, but also some interesting challenges as well. Definitely give us a report on Monday.

Tami - Good point about not having your lives revolving around eating. Fortunately or unfortunately, humans have a long history of combining food and socializing. This wasn't so much of an issue when food was scarce, or when we had to walk a few miles to get there, but now accessibility and lack of activity are working against us. I like Dr. Mike's strategy - he often schedules his walks and his meetings together. If everyone can make a few of these slight adjustments to the way we view food, exercise, and social activities, it would help us all with waist management!

Until Tuesday, I am signing off, and off for a few days of skiing! Take care, Jen

March 7

Caroline - Keep up the good work. I agree that instilling good habits in your kids makes it easier later on, rather than trying to convince them to stop eating harmful foods that they have grown accustomed to. Did you end up getting your steps in?

Tami - Good job on the YOU-Turn. You are right - the food is not going to help the pain go away, no matter what we condition ourselves to believe! How is your neck today?

Suzanne - We have been concerned from the start that the lack of support would be an issue. I have also taken a look at your diet, and I see a few areas that could be contributing to your struggles with waist management. One of these would be your intake of trail mixes, dried fruit, nuts, seeds, etc. While we are encouraging you to try a small portion of almonds or walnuts before a meal to help control your hunger, I fear that you may be getting a few extra hundred calories from extra portions. That being said, you didn't include your portions in your food journal, so it's hard to say exactly how much of an issue this is. You might want to try substituting whole fruit for trail mixes, dried fruit, cashews, etc., since it may reduce your caloric intake by a hundred calories or more per sitting. I also think you may not be getting enough fruit in your diet, so adding it in might be beneficial in more ways than one. I also noticed that pretzels and chocolate find their way into your diet fairly regularly. Again, while not an issue in isolation, I think these might be adding up over time. Let me know what you think.

I will be taking care of Wednesday's blog, and Dr. Mike will be back for Thursday. Until then, stay warm! --Jen

Day 47 and 48: March 5th and 6th, 2007

Suzanne: The apricot chicken is an easy dish and a great one to help you keep on dancing. Didn't realize Cuban cooking was so overdone, as the Cuban restaurants in Miami (the ones American's can go to) are really superb. Fidel may have cost the Cubans more than their freedom. What did you note about Cuban...a friend is a photographer who takes great near extinct animal pictures and loves Cuban "reptiles"? Vitamin D does 3 major things;

it prevents bone deformity in childhood--rickets--now getting a resurgence and more common in Australia where the cover-up to the sun has reached really extreme levels (due to a justified reaction to the ozone hole) and lack of vitamin D supplements. In the same process it increases incorporation of calcium into bone.

It turns on your proofreader gene--P53 gene which spots abnormal gene duplication and kills that cell...so it decreases cancer rates from gene misspelling errors by 35+%

And by an unknown mechanism it decreases plaque in arteries, thereby decreasing your risk of heart disease, stroke, impotence, memory loss, and even wrinkling of the skin. So give me a big applause for your vitamin D.

Tami and Jim: Short blogs here indicates continued great success. BRAVO.

Carolyn and Paul: Great supporting each other -that is exactly what a support person should do--help you keep on track or make a YOU turn. I love the frozen banana desert--it tastes really creamy to me, and my palate still likes creamy. I even mash bananas up and freeze and get even more creamy taste. Thanks for reminding all of us.

Viewer email from Barb Kelly: Wow you too--13.5 pounds and 2 inches. Yes Probiotic yogurt helps a lot of people. And keep up the good work. Are you walking?

So till Thursday, this Dr Mike for myself and Jennifer of Cleveland Clinic Canada

Day 44: March 2nd, 2007

The group of 5 is down 17.5 inches and 80 pounds OR an average of 3.5 inches and 16 pounds. And to repeat: all are still hitting the 10,000 step a day goal, all seem to be enjoying the waist and weigh in day, and all have hit the steady but not spectacular waist and weight loss that should occur (with some bumps) until each reaches his or her ideal waist and weight. A pound a week and an inch a month is usual now. Remember this is for a lifetime, a long and healthy one. You didn't build your waist in a week and it will take time to get it to ideal.

	START	1 19 07	2 2 07	2 16 07	3 2 07	SUM
	DAY 0	DAY 3	DAY 16	DAY 30	DAY 44	44 DAYS
CAROLINE
WAIST	36	35	32	32	31.5	MINUS 4.5 INCHES
WEIGHT	174	171.1	165.5	163.5	161.5	MINUS 12.5 P0UNDS
PAUL
WAIST	53	52	50	49	49	MINUS 4 INCHES
WEIGHT	357	353	324	321	321	MINUS 36 POUNDS
TAMI
WAIST	35	34.5		33	32.5	MINUS 2.5 INCHES
WEIGHT	180	176		170	168	MINUS  12 POUNDS
JIM
WAIST	??	43		38	37.5	MINUS 5.5 INCHES
WEIGHT	??	244		230	226	MINUS 18 POUNDS
SUZANNE
WAIST	35.5	35.5	34.5	34.5	34.5	MINUS 1.0 INCH
WEIGHT	142.5	142.5	142.5	142.5	141.0	MINUS 1.5 POUNDS

So the total for the 5 for 44 days is 17. 5 inches lost and 80 pounds

Now to Canada AM's contest winning women (and their mates): They really are winners with all that waist lost.

Suzanne: Glad the dance is starting. By now you should puch yourself to take a few more baby steps and change that cream in the coffee to 1% milk and the 1% milk to ½% . But glad you are doing the workout.

Tami and Jim: As usual, you have it right and just keep up -we better be careful with the female pairs falling in love with their hubby's all over again-I guess doing something healthy together probably stimulates loving feelings and libido on both sides of the bed.

Carolyn and Paul: Wow again. Dances all around.

So till Tuesday, this Dr Mike for myself and Jennifer of Cleveland Clinic Canada

Day 42: Feb 28th, 2007

Suzanne: Are you drinking full fat milk? And how much juice a day? Water, tea, and coffee (without sugar or cream/milk) are great alternatives, but as you say take some getting use to.

Tami and Jim: We are all weird. And you in a great way.

Carolyn and Paul: It is perfect that you look at the pedometer at 6 pm and decide to walk or treadmill it. Pretty great blog---go ahead and buy one pair of pants Paul.

Tomorrow will be Jennifer's Blog. So till Fridays' waist ins, and the Canada AM segment Friday morning, this Dr Mike for myself and Jennifer of Cleveland Clinic Canada

Feb. 28

Caroline - well put about the value of clearing out the pantry. What are you planning on doing with the rest of the cookies? Glad to see you're getting good support with the workout from both Paul and your 3 year old!

As for the flour, you want to see the words "100% whole wheat" or "100% whole grain" to be sure you are getting the best product. We stress this issue so much because the whole grain contains all three parts of the grain - the bran, the germ, and the endosperm, and therefore all of the natural protein, fibre, vitamin E, magnesium, B vitamins, and disease-fighting  phytochemicals. Durum flour is refined, and enriched flour is also refined flour that has added vitamins or minerals. Likewise, unbleached flour is refined, but instead of bleaching the white flour, it remains unbleached, leaving it darker looking than regular white flour.

Suzanne - I'm not sure what you mean when you say, "by the time I apply the food guide every day, there's no room for water", but I'm guessing that you  mean that you are too full to drink water? Or that you don't have the time? Regardless, water is calorie-free, so it's a welcome addition to any diet plan, but from a waist management perspective, drinking water is important to keep you from interpreting thirst as hunger. Try starting your meals with a glass or two of water to help you keep your portions under control. What do you usually drink in a day (tea, water, coffee, juice, diet drinks, etc.)? Let us know for our next blog. Have you sent your food journal to Dr. Mike?

Tami - I'm a big tea fan, so you won't get any argument from me about the Earl Grey (though I'm an orange pekoe fan). That being said, while black tea seems to have some health benefits, it seems that green tea is even more potent, so if you are able to make the switch to green, it might do you even more good.

Glad to hear you're all doing so well. I'm looking forward to seeing you all at the CanadaAM studios in just a few short weeks! Until Thursday, this is Jen for Dr. Mike.

Day 37, 38, & 39: Feb 23rd, 24 th, and 25th, 2007

The group of 5 is down 16 inches and 71.5 pounds OR an average of 3.2 inches and 14 pounds. But you can see the variations below. And all have hit the steady but not spectacular waist and weight loss that should occur (with some bumps) until each reaches his or her ideal waist and weight. A pound a week and an inch a month is usual now. Remember this is for a lifetime, a long and healthy one. You didn't build your waist in a week and it will take time to get it to ideal.

Suzanne is the one with a more difficult route who seems to be doing better on her workout than in the first two days

My summary of how the contest winners and their partners are doing:

	START	1 19 07	2 2 07	2 16 07	SUM
	DAY 0	DAY 3	DAY 16	DAY 30	30 DAYS
CAROLINE
WAIST	36	35	32	32	MINUS 4.0 INCHES
WEIGHT	174	171.1	165.5	163.5	MINUS 10.5 POUNDS
PAUL
WAIST	53	52	50	49	MINUS 4 INCHES
WEIGHT	357	353	324	321	MINUS 36 POUNDS
TAMI
WAIST	35	34.5	33	33	MINUS 2.0 INCHES
WEIGHT	180	176	170	169	MINUS 11 POUNDS
JIM
WAIST	??	43	38	38	MINUS 5.0 INCHES
WEIGHT	??	244	231	230	MINUS 14 POUNDS
SUZANNE
WAIST	35.5	35.5	34.5	34.5	MINUS 1.0 INCHES
WEIGHT	142.5	142.5	142.5	142.5	NO CHANGE

So the total for the 5 for 30 days is 16. inches lost and 71.5 pounds.

I just returned from a 4 day medical meeting of some Chairs of Anesthesia, Critical Care Medicine and Pain Management Departments that was held in Puerto Vallarta, Mexico. While we did lunches on our own, which were largely salads for me, and dinners were great fish choices, the breakfasts offered were close to those you can get at fast food restaurants-largely atrocious for waist and health. But we asked for the margarita blender, and made our own pure fruit smoothies, and turned a potential disaster meal into a delicious joy.

And despite the meeting schedule was able to work out on Friday and Sunday, and get 10,000 steps each day (needed to combat all the plane travel-I also took two baby aspirins, a glass of red wine, traded to get an extra salad instead of the main course, and moved about on the planes). Now I'm back in Cleveland, and boy do I miss that warn sun already. Hope all of you are getting your 800 IU of vitamin D daily, as you can't convert inactive to active vitamin D with the sun's energy anywhere in Canada (or in the northern 2/3rds of the US) between October 1st and April 15th.

Now to Canada AM's contest winning women (and their mates): They really are winners with all that waist lost.

Suzanne: I am still very proud of you- for sticking with it, despite only maintaining the waist and weight loss prior to the actual contest start. Hope the seat of the pants space is start of more space...did you figure it out?

Tami and Jim: You are right, slow and steady wins every time. Solid work.

Carolyn and Paul: Pretty great new support systems, and pretty amazing results still.

Tomorrow will be Jennifer's Blog. So till Wednesday, this Dr Mike for myself and Jennifer of Cleveland Clinic Canada

Feb 22 (Jen's response):

TAMI - I like the sounds of your social dinner, and nice to hear you are able to sit and relax with a friend without getting kicked out of the restaurant! Learning to take your time while eating is one of the long-term strategies that can help you to reduce your likelihood of overeating and help you to become more connected with food in general. And good point about the salads - it's easy to forget that there are hundreds of calories in many fast food salad dressing packages, so read your labels and use the dressing wisely (but don't eliminate it - you need the fat to absorb the nutrients in the vegetables).

SUZANNE - I have spoken with Dr. Mike, and he would like you to stop the non-leg part of the workout until you speak with him directly. We definitely don't want you hurting and/or aggravating an old injury.

Looking forward to seeing the results of Friday's new measurements! Until I'm back on Tuesday, this is Jen for Dr. Mike.

February 18

In 30 days the five have misplaced -15 inches and 63.5 pounds OR lost an average of 3.75 inches and 12 pounds. But you can see the variations below. Suzanne is the one with a more difficult route who will just now be starting the YOU workout (GO FOR IT, Suzanne. It is a free download at realage.com for all who want to get it that way)

My summary of how the contest winners and their partners are doing:

	START	1 19 07	2 2 07	2 16 07	SUM
	DAY 0	DAY 3	DAY 16	DAY 30	30 DAYS
CAROLINE
WAIST	36	35	33	32	MINUS 4.0 INCHES
WEIGHT	174	171.1	166.9	165.5	MINUS 8.5 POUNDS
PAUL
WAIST	53	52	51	50	MINUS 3 INCHES
WEIGHT	357	353	340	325	MINUS 32 POUNDS
TAMI
WAIST	35	34.5	33.5	33	MINUS 2.0 INCHES
WEIGHT	180	176	171	170	MINUS 10 POUNDS
JIM
WAIST	??	43	41	38	MINUS 5.0 INCHES
WEIGHT	??	244	239	231	MINUS 13 POUNDS
SUZANNE
WAIST	35.5	35.5	34.5	34.5	MINUS 1.0 INCHES
WEIGHT	142.5	142.5	142.5	142.5	NO CHANGE

So the total for the 5 for 30 days is -15 inches lost and 63.5 pounds-right on for 4 pounds for every inch of Omentum at the start and that Omentum is most important.

Suzanne: Now do not do the workout too vigorously at first-start with the beginner's version and workup. We have done those who have done little physical activity start with walking only as walking builds both stamina proteins and contractile proteins in muscles so it is much less likely you will injure yourself when you start the workout.

And the workout is necessary to build muscle and not stall. And while I believe in writing everything down about as much as I believe bourbon is the ideal anesthetic for open heart surgery, I do believe it has a place. It may not be your lack of dumping the cupboards that's the issue, Suzanne, but we need to find the issue to help you. For those who stall or cannot lose weight even after starting the workout, I generally have them write down all the food they consume, every little m&m (hope not, as the chocolate is the saturated fat from a four-legged animal in those), so we can detect the issues they are having.

And remember to go slow with the Workout, Suzanne.

YES, I often make an egg white omelet with just 3 egg whites and recently with 2 egg whites and 1 whole egg from a so-called Omega - 3 egg. Such hens are fed a grain mixture enriched with omega-3 oils. I think I trust the egg producers to label them correctly, but rarely get time to make more than 2 egg white without cheese omelets a week.

Caroline and Paul: the pictures I saw did show a dramatic difference-do the kids notice it? It is obvious in the numbers and in the pictures you sent. Your kids and grandkids will be the long term winners, as well as you. How does the hockey shirt fit, Paul? Great work at the bridal shower!!!

Tami: how are your relatives doing on their waist sizes? And share some recipes with the rest of us. And I wish I knew how to snow shoe too-my only outdoor exercise this weekend was shoveling. But we expect a thaw here later in the week and I"ll be heading to a 4 day meeting in Mexico by the weekend.

I do 10,000 steps a day too, and weekends I do weights on Saturday, and a indoor bike ride of 48 minutes with 4 minutes of every 10 and the last 4 minutes at peak exertion (heart rate of about 186 for me). I've had to put squash on the back shelf while trying to help others, but am looking forward to 2009, when I'm planning on devoting time to squash again.

Till Tomorrow morning on Canada AM, and the blog on Wednesday, this is Dr Mike for myself and Jennifer of Cleveland Clinic Canada.

February 14

First I want to point out one of Tami's comments from yesterday,

From Tami's blog - Feb 13

Although a crazy thing happened to me last evening while I was watching TV, a McDonalds commercial came on and I got the worst craving for a Big Mac, so instead of running out and buying one I though back to the last time I ate a Big Mac I remembered how it felt to eat what it tasted like and how I felt afterwards (which wasn't great!). The craving went away when I remembered the way eating that made me feel, how my stomach was upset and I became sluggish and couldn't concentrate on work that afternoon. I have to say that this simple visualization stopped me from even wanting that kind of food anymore! I think that is awesome!

Comment from Dr Mike: Tami, that is brilliant--you have taken meditation and visualization in the plan to a new level. I think it is awesome too.

and from Caroline,

From Caroline's blog - Feb 13

Last night I still pushed myself to hit the treadmill. I was short of the 10,000 for the day, but I came in at a close 8000. My son really wanted to exercise with me and dragged out the mat and asked me to put on the video. I really was not in the mood to do my strength training, but I thought if I went light on the exercise, it would still help me keep within my rhythm of routine and I still spent quality time with my 3 year old who was overly anxious to do sit ups with me!!

Comment from Dr Mike: Caroline: When your kids spend time playing with you and that play makes you physically as well as mentally healthier, and the child pushes you to do what you know you want to do, that is great parenting. Sensational.

And answer questions from Suzanne

From Suzanne's blog - Feb 13

Question: "Olive oil has oleic acid to reduce the risk of getting cancer. Oleic acid breaks down the protein that's stored right under the skin as cellulite. Throw out butter and sauté everything in olive oil." Dr. Mike, how accurate is this?

Comment from Dr Mike: The part about olive oil breaking sown cellulite is a wished myth--on the other hand the recommendation to sauté all in olive oil is great, and if done early enough will probably delay or eliminate the formation of cellulite. Great choice.

And to comment upon today's Blogs, Tami you were right to not eat the cupcakes...maybe you can start a campaign to next year include one true small 70% cocoa heart and an inexpensive pedometer--I'll bet we can find the latter for under $1.50 for buying in bulk , so maybe to raise the same amount of money the treat-a-grams might need to cost $4 , but then you'd really be showing you cared about someone's heart. Let me know if you can find and influence whomever runs the program, and see if we can do it--who knows, if it works next year, maybe two years from now, Canada AM can spread the campaign to all Universities across Canada. Then Valentine's day would really be showing the love that you wanted to share life with the recipient for a long time.

Thank you to everyone who sent me a treat-a-gram I appreciate your friendship and messages, but I hope you don't mind that I brought them home for the kids they loved them, Jim and I shared one this evening as a treat!

YOU got it right, Caroline--showing love by packing a lunch that is tasty and healthy is a great way to let the person you love feel that love at lunchtime. BRAVO. And yes, after an evening out at our favorite Turkish restaurant last night in Cleveland, Anatoile's Café, I had to hop on the treadmill also to hit the 10,000 step mark. Did it while watching the CAV's ---couldn't stay up to the end, but have notices how good the Raptor's are playing lately.

I was packing Paul's lunch today, and for a Valentine treat, I made strawberries, topped with probiotic vanilla yogurt sprinkled with chopped walnuts and one square of dark chocolate (70% cocoa) - I also plan to have this dessert later on today!

We are both feeling better and getting back to increasing our steps. Since our snow day, I may have to crank up the treadmill in order to get the 10,000 steps today... just a small adjustment to the day!

And Suzanne,

And today - very appropriate I might add -- my question is about food. In the book, specifically on page 244 under the section Look for Less, there is a reference to waxed food. Could you provide examples of such foods? The only one I know of, are yellow waxed beans. So if I understand this, I should stay away from them?

you are correct to point out the look for less section on page 244 of the book--it is a key to have fewer ingredients on the label for the product to be healthier, and for you to be able to pronounce the names on the label. Generally the fewer the ingredients, like whole tomatoes and water, on a can, the healthier for you. As to waxed that applies to produce: smell the stem end. If there is no citrus smell to the orange or lemon, or grapefruit, or plum, or there is no apple smell to the apple, it is most likely waxed to preserve color. Go for the fruit smells to tell it is healthier and fresh for you. And get ready Suzanne, 3 more days and you start the YOU workout. You can download it free at www.realage.com if you are following Suzanne's plan.

YOU guys are doing great. Increasing your knowledge of food choices that you like and are healthy, and building up step habits and muscle to burn away the fat gradually. Dr Mike for Jennifer and myself. Remember to ask nutrition type questions tomorrow as Jennifer will be here to answer.

February 13

I'll write a general blog answer to all three women (and men) today, with two challenges for them an all of our readers. First, it's important to remember right now that when Dr. Mike met with you for the first time, he said the key to success in waist management is to get 10,000 steps a day, every day, no excuses, and I distinctly remember him saying "even if there is a hurricane!". So now we have our first "hurricane", which is actually -25 with the windchill and many inches of snow.

But the key right now is to find a way, no matter what it is, to get your steps in. So think creatively - go to the mall for some power walking/window shopping, get in some extra stairs at work, take the kids tobogganing (and walk up and down that hill with them), or go out at lunch tomorrow and get into the winter wonderland (just make sure you're well dressed - that's really the key to getting your steps in during the winter). The treadmill is always an option, but it's fun to get out and find new ways to walk that involves looking at something other than the same wall every day. So my challenge to all of our readers is to try and find a new place to get some steps tomorrow, on what will probably be one of the toughest days of the year to walk.

My other challenge to you all is to think of tomorrow, which is Valentine's Day, as a good day to do something special for your heart. So instead of the usual routine of chocolate and sweets, try making your heart younger with your choices tomorrow by ordering the salmon instead of the steak, the dark green salad instead of the fries, or berries instead of candy. And if you want to make Valentine's Day a little extra special, enjoy an ounce of dark chocolate and a glass of red wine after your dinner (not before!). Your heart, and your waist, will thank you! And if you do get a little off-track, just remember to make a YOU-turn and get right back to your usual habits as soon as you can.

Dr. Mike has e-mailed me to say that he would like to answer some of the more specific questions with his blog tomorrow. So until Thursday, happy blogging!

February 12

CAROLINE - Please take care of yourself. Of course we want 10,000 steps per day, no excuses, but it's also important to know when you've reached your limit. Make an extra effort to get lots of fruits and fluids (they'll do you more good than your old comfort foods), and check back in tomorrow with an update.

TAMI (and everyone in Southern Ontario) - Try to get your steps in first thing tomorrow, or make a plan to get on a treadmill tomorrow night, as it sounds like we'll be getting a pretty serious snowstorm (we are in Cleveland too, and I may not be able to get back there from Orlando--oh shame!). And I agree - the words of support from the other readers and viewers are great - keep them coming!

SUZANNE - I laughed at your blog, because I find myself doing almost the same thing when I'm alone in an elevator, except instead of steps, I'm doing yoga stretches. I thought I was the only one doing seemingly strange things like this to break up a long day of sitting...nice to know I'm not alone! (Dr. Mike does it too--I wonder what those watching the spy cameras in the elevator think?). As for your other questions, yes, your muscles should become more flexible as you stretch more, even if you're stiff or haven't stretched in the past, and yes, you can heal an injured muscle (or tendon or ligament) - it just can take a very long time. Better to stretch now and prevent the injury in order to avoid unnecessary time off due to a pull or tear. As for the weight loss medication, there is an entire chapter on this subject in YOU on a Diet (starts on p. 311). At this point, I don't feel, and I'm sure Dr. Mike agrees with me, that you're at the point where medications are in order. (I agree with Jen, exercise and dumping the fridge work with or without the pills--and some pills notably Cannabinoid receptor blockers about to be released, and some that block carbohydrate and fat absorbtion do work if you hit a plateau. But Suzanne, I think you are close to ready for the weight training. Let's plan on starting in a week - Dr Mike) We still have not yet introduced weight training, and you are also at a disadvantage because you were not able to dump your fridge when we started. Let's wait another month before we start the discussion about pills.

February 9

I want to reiterate 2 comments Tami said (below):

1. SLOW AND STEADY DOES WIN THE RACE ..after about three weeks (about now) we aim for a quarter inch every other week and 2 pounds a month loss...that is really the goal about 4 inches and 16 pounds the first year, and then 3 inches and 12 pounds a year till you hit your ideal. That way it is a program for life that you can have more life with. One hundred calories more in activity and never being hungry with great food is the key.

2. A SUPORT PERSON IS REALLY IMPORTANT--IT IS VERY DIFFICULT TO CUT THE 100 CALORIES LESS PER DAY OUT IF YOU HAVE FOOD THAT CAUSES YOU TO ACCUMULATE WAIST AND AGES AROUND THE HOUSE. One problem we have with the diet: when a YOU DIETER does not dump the fridge, it is terribly difficult to succeed... we have seen that in prior patients of ours and do not know if that is caused by mindless eating or some other phenomenon, but we know the YOU PLAN works if you do dump the fridge (see prior blogs for what to dump) and doesn't if you do not.

I think that is why Suzanne is having a much tougher time than the others despite steps etc. - it is a deficit of the plan.

To answer questions next:

Suzanne asked: When it comes to food, I've noticed in the past that if I go more than 2 days without a fair amount of vegetables - and it really happens - by the third day I literally go nuts. By that time, it's like I get withdrawal symptoms and I absolutely must have veggies to feel comfortable in my skin again. To answer, that is great--to crave great food is a goal , and your body will tell you what is great food if you give it a chance...and it sounds like you have learned how to prepare it well. And..

Trying to come up with a logical answer, I've been doing some research on glucosamine and chondroitin sulphate, which I take 3 times/day to rebuild cartilage between the lower vertebrae on my spine. Glucosamine and chondroitin sulphate are biochemically-classed as carbohydrates (sugars), the body is not able to break them down into glucose, so these compounds do not raise blood sugar by providing an additional source of glucose. Could this interfere? I have not given hope yet. I'm still smiling.

To answer, most glucosamine and chondroitin sulfate tabs have minimal calories. So I do not think that is a problem.

Tami wrote: I am so proud of us! Slow and steady wins the race, last week was stressful what with Sami's operation etc.. the steps were not piling up but I made a YOU turn and lost 1 lb and I am very proud of myself for that. Jim is doing awesome and I am so proud of him for sticking with me on this plan, I can't stress enough how important his support is to me.

To comment: Tami and Jim, as I mentioned above, you are right on both counts.

And Carolyn--you should be proud of yourselves--but if you slow down to a half inch and a pound every other week, please do not get discouraged. Your progress is great. Just stay with it--and you are right, it is for a higher quality of life every day when you lose waist. That is the YOU-REKA moment..BRAVO

Carolyn wrote: Paul and I were just talking last night and we realized that before we started the YOU diet, we were somewhat unhappy people. With the changes we have made, we find ourselves happier with ourselves and much happier with each other. We are at the halfway mark of this contest, and the one way I can sum it up so far is " We used to live to eat, now we eat to live!" Our lives now are full of activity, full of fun and we are feeling so much better. This journey so far has been inspiring and rewarding. I think I'm having a YOU-reka moment Dr. Roizen!!

We are doing more than we ever did before and this feeling alone gives us the drive to challenge ourselves to do the extra steps in a day or to do an extra sit up from the video workout. We are each delivering over 10,000 steps a day and we are finding ourselves competing to see who can bring in the larger number at the end of the day. We may have lost some weight, but Paul and I regained our spirits back and it is this spark that helps us to continue on with this journey of transformation. Have a great weekend everyone and don't forget to walk 30 min a day!!

Congratulations and keep walking. I'm taking mine now. Till Tuesday, this is Dr Mike for Jennifer and myself.

Dr. Mike's blog: Feb 7 & 8

I apologize for the lack of a blog this morning-Patient care intervened to keep me too busy. So two days comments in one:

Suzanne: My comment earlier this week reflected that we had not yet received your blog. Great work on the stairs-getting off the elevator early is a great way of getting some stamina and strength building as well as steps. Nice move. I love garlic, but too much can clean your sinus better than a Zamboni cleans the ice. And good to look on-line beforehand. All should adopt that..but boo on the restaurant. But the extra charge should be a dime not a dollar as that is the difference. It sounds like the turkey soup is great. Save some for me.

Tami: Yes you as a typical woman need 600mg of calcium twice a day (your body cannot absorb more than 600 in any 6 hour period). And you want calcium citrate versus carbonate, and you want 800 IU of vitamin D and 400 mg of magnesium with it a day. And it is neat you are not feeling hungry...that is how it works after a couple of weeks. The awesome feeling is awesome (I know I wrote that). Yes clothing fitting better is an early change. And solid on the YOU-turn.

Carolyn: Great work on steps, and tell us how the spaghetti did. And I love the comment: "I am so energized and it feels so great to have the ability to spend more quality time with your family! Even the kids are calmer!!" It may not be cause and effect or even last, but the energy and waist loss as you keep on enjoying your Plan.

Days 20: February 5

Suzanne: Hope you used shaved cheese. Real cheese has intense flavor... so a little in terms of saturated fat, gives intense flavor. So used shaved. Great pedometer movement today.

Carolyn: Fabulous, but do vary breakfasts and the other snacks etc among three choices such as egg white omlet, or oatmeal, or cherrios, etc..

Tami: Yes do the workout at most every other day. YOU guys are doing great.

Remember to ask nutrition type questions tomorrow as Jennifer will be here to answer.

Days 18 and 19: Feb 3rd and 4th

Tami is right: organization is the key-you have it, Tami and Jim, and that will be great for your and Jim's waists and health. I can only imaging kite skiing. This weekend was cold enough without extra wind chill. What is kite skiing for us who love the warmth of the inside of squash courts?

Suzanne -great choice in sweet potatoes-they are loaded with healthy nutrients (generally the more colorful the better for your health and waistline in vegetables and fruits). Let me tell you my favorite way of preparing: cut across into thin coin like segments, and "rinse them in a large salad bowl with a mix of a little olive oil (a tablespoon or two for several sweet potatoes) , some basil and a lot of garlic and onion, and then put on a cookie sheet.

Place in oven at 325 degrees till golden brown-they taste as good as French fries, but are absolutely healthy. So like your great sounding dish, a key is only eating food that is made exclusively of nutrients and foods that make you younger. Tell me more about your recipe-what did you do with those ingredients and in what proportion etc.

Chinese takeout is often a problem because saturated fat-that stuff you see as fat when you put the leftovers in the refrigerator and think it will be breakfast the next am till you see the cloudy stuff call lard-often sneaks into the Chinese dishes and vegetables on take out.

And those great looking noodles are often dried in lard. It is a shame cause the food looks healthy. Maybe a Chinese restaurant owner can blog us back and tell us the healthiest take out choices---brown rice is definitely good as are steamed dishes. Glad you were able to make a YOU -turn on Sunday-that is a key, it is never the first meal away from plan that causes waists to enlarge and health to go to heck, it is not getting back on the plan...so BRAVOS for all of you this weekend, and great stepping.

PS and it is great to have so many of you rooting and joining the YOU Dieters--keep up the blogs and encouragement.

February 2nd

9.5 inches lost and 38 pounds

My summary of how the contest winners and their partners are doing:

	START	1 19 07	1 26 07	2 2 07	SUM
CAROLINE
WAIST	36	35	34.5	33	MINUS 3 INCHES
WEIGHT	174	171.1	168.2	166.9	MINUS   7.1 POUNDS
PAUL
WAIST	53	52	51	51	MINUS 2 INCHES
WEIGHT	357	353	350	340	MINUS 17 POUNDS
TAMI
WAIST	35	34.5	34.5	33.5	MINUS 1.5 INCHES
WEIGHT	180	176	176	171	MINUS  9 POUNDS
JIM
WAIST	??	43		41	MINUS 2.0 INCHES
WEIGHT		244		239	MINUS 5 POUNDS
SUZANNE
WAIST	35.5	35.5	35	34.5	MINUS 1.0 INCHES
WEIGHT	142.5	142.5	142	142.5	NO CHANGE

So the total for the 5 for 17 days is 9.5 inches lost and 38 pounds-right on for 4 pounds for every inch of Omentum at the start and theat Omentum is most important.

Do not know what is happening with Suzanne, but she does---and that is the most important point - we want you to know your body better than anyone else does and realize you have to care for it cause it is yours. As I said last weekend: Weekends are the best time for walking, preparing foods for the next week, shopping for the stuff that will make you feel and look younger, and unfortunately, sitting by the TV and eating junk foods that age you. That is the difference -food can make your genes act and make you younger, or older, you've got that much control.

The YOU plan should, as Caroline and Paul remark, get easier with time if you do it for 14 days. So start today!!! Anyone can do it.

And it is time to lift a glass to our magnificent five-way to go Tami and Jim, Suzanne, and Carolyn and Paul. You are the winners!!! Keep it going . Till Monday, this is Dr Mike of the YOU docs for Jennifer and myself.

February 1

Today marks the start of the month and many start thinking about affairs of the heart. Valentine's Day and Waist Management is about keeping you healthy from the inside out including your Heart. In fact it is heart month...so do something great for your heart today the way Carolyn, Paul, Suzanne (I hope I didn't get her blog), Jim and Tami are---when you care for your waist you are protecting your arteries and heart from energy sapping inflammation.

YES Carolyn, about 2 weeks into the YOU plan is when the typical man starts to need to tighten his belt, and when the typical woman starts fitting better into her clothes or if she did already, starts to think of size reduction-but don't do it yet (unless you are very wealthy) because the changes will be progressive till you hit your high school graduation size or just a little bigger. Having meat as a side dish once a week works fine-keep it to 4 ounce portions and lean pork roast or a lean steak is a great choice. Bravo on the whole wheat pasta dish. And great on the pedometer steps.

Tami:remember hospital corridors during surgery were made for walking. Good luck and our prayers are with your daughter for her successful return to a functional knee. Remember ice, even in winter can come from frozen peas-it does decrease pain, and swelling/inflammation. How is Jim doing?

January 30

Suzanne - your point about comfort food makes a lot of sense, especially considering the deep freeze we have been in here in Ontario. Remember that there are lots of good ways to keep warm in cold weather that won't throw your plan off. Tea is a great way to warm up in cold weather, and there are lots of great teas on the market, many of which (like green, white, and rooibos) are showing good potential as disease-fighters. You can also try the YOU soups, and if you are having one of YOUR dessert choices (which you can have every other day), try the cinnamon baked apples with tangerine and cranberries for something comforting. Of course, getting moving is always a great way to stay warm, too! Keep up the steps, and it is okay for you not to do the video yet - a month of walking to build your stamina and prevent injuries is exactly what the doctor (in this case, Dr. Mike) ordered.

Caroline - I like that you are using an air popper. I often encourage my clients to "go retro" and get the old air popper out again (or buy a new one if the old one found its way onto the lawn for a garage sale long ago) - you can get a new one for less than $30 at most houseware stores. Most of the seasonings are high in salt, so don't go crazy with them, but they're still a better choice than loading the bowl with butter. You can always try good old-fashioned spices, like Mrs. Dash, which are salt-free.

Tami - glad you are enjoying the swimming. Getting your physical activity in is much easier when you find something you enjoy. As for your hunger before swimming, try a small snack that contains some easy-to-digest carbohydrates about an hour before you go. Some examples would include fresh fruit, a small bowl of yogurt (as long as it doesn't upset your stomach while you swim), or a few bites of a whole wheat pita or whole grain crackers. The carbohydrates will serve as an energy source that should keep you feeling strong and motivated during your swim. Just make sure you don't overdo it, or you will end up feeling sluggish and weighed down.

I will catch up with each of you on Thursday. In the meantime, keep up the great work!

January 29

Back to greatness yesterday.

Suzanne: Super resisting and walking. Nice job on sugar in cookies--for those following at home, you want to make sure a serving is less than 4 gm of sugar (and that you eat one or less servings to feel full).

Tami and Jim: Great planning on snacks and food, and on cleaning out cupboards. And the trick you use with an ounce of nuts 20-30 minutes before meals is the essence of Dieting Smart. PS I hope the steps were 1/10 of that, otherwise you must be tired.

Carolyn and Paul: Impressive walking and good food choices. Are you spraying PAM on the airpopped corn and seasoning? What is your favorite seasoning?

Great work today. Jennifer will blog with you tomorrow night. She is better than I on food choices so ask away. I'll be learning with you.

January 28

Hey, we've got to get serious and neither rain nor snow nor sleet, nor a great hockey game nor a cold should stop 10,000 steps a day. You sometimes have to be inventive, like walking circles around the swimming pool, but the walking should be every day for the rest of your life. So the first real key is finding inventive ways to make it fun.

Tami: how were the food choices on the all-inclusive? Congrats on maintaining your waist and weight-that is great progress for a vacation. How do your cupboards look? And is your hubby going to join in the measurements?

Suzanne: great work on the pedometer turns on Friday, but boo for the weekend. Did you not eat much too? Are you doing the DVD workout at all?

Carolyn and Paul: great work on cooking with spices--that is the fifth real key (#3 is dumping the fridge and #4 is automating breakfast and lunch and morning snacks)--learning how to cook with spices so you love the food you're eating. The sixth real key is building muscle in your core with the free YOU Workout (a free download at realage.com). You get to control your waist if you want to but you've got to make the pedometer turn to do so.

January 26

	START	1/19/07	1/26/07	SUM
CAROLINE
WAIST	36"	35	34.5	MINUS 1.5 INCHES
WEIGHT	174	171.1	168.2	MINUS 5.8 POUNDS
PAUL
WAIST	53"	52	51	MINUS 2 INCHES
WEIGHT	357	353	350	MINUS 7 POUNDS
TAMI
WAIST	35"	34.5
WEIGHT	180	176
JIM
WAIST
WEIGHT
SUZANNE
WAIST	35.5"	35.5	35	MINUS 0.5 INCHES
WEIGHT	142.5	142.5	142	MINUS 0.5 POUNDS

January 26

Weekends are the best time for walking, preparing foods for the next week, shopping for the stuff that will make you feel and look younger, and unfortunately, sitting by the TV and eating junk foods that age you.

That is the difference -food can make your genes act and make you younger, or older, you 've got that much control. And you can see how much tougher it is when you have junk food still in the home. Suzanne has a much tougher challenge, both at home and with an absolutely sedentary job. But those pedometers are telling me you that Suzanne and Caroline and Paul are getting more active. If you and they follow the plan for just a few more days, it gets much easier. That why we say the YOU Plan becomes Living Smart rather than Dieting Hard.

It will be interesting to see how Tami (and Jim) did on the all inclusive vacation in the sun. Hope you have some pictures to share of the joys of hiking in Cuba, Tami. Till Monday, this is Dr Mike for Jennifer and myself.

January 26

Hi everyone.  As a quick introduction, my name is Jennifer Sygo, and I am a registered dietitian.  I'm also the Director of Nutrition for Cleveland Clinic Canada, and I'll be blogging on Tuesdays and Thursdays.  Today is my first blog, but I've been following everyone's progress, and  had the opportunity to meet Caroline, Paul, and Tami when Dr. Mike and I helped them dump their fridges and pantries last week.

Caroline:  Your point about waiting in line for coffee is well-taken.  And for those who spend 10 minutes in line three times a day for coffee, lunch, or an afternoon splurge, those breaks could be used to get your 30 minutes of walking (remember that your walking can be broken up into 10 minute or longer segments).

Suzanne:  I love your strategy of taking the long way around at work.  I think a lot of people don't realize just how many steps you can accumulate by making small changes like yours.   For those reading at home, try parking farther away, walking across the office to speak to a colleague instead of writing an e-mail, or taking the stairs instead of the elevator.  Check out the end of Chapter 7 of YOU on a Diet for more ideas.   These changes are small individually, but collectively they really add up.  Keep it up!

I'm looking forward to seeing all of your numbers tomorrow.  I'll catch up with you again next week.  --Jen

January 25

Caroline and Paul: How much did the pedometer turn at the end of the day? Great to avoid junk food cause there was none around.

Tami: Good walking in the ocean. Not a problem --we do not want you to ever be hungry--but as Caroline points out try water first as it may be thirst. Suzanne: --great to get that many steps. And luch choices seem great. You all should feel proud...keep it up you are well on your way to waist control for ever.

January 23

Suzanne: That is great.. keep the 6 walnuts 30 minutes before meal time coming. Tami: Sensational you can actually follow the veggies first with all the temptations. A partner is key so reward Jim for me. And Caroline and Paul... really do not overdo it... I do not want you with a nagging injury...you are doing great without pushing it.

And viewers keep the encouragement coming and pictures...it really does get easier after two weeks --that is the secret--the YOU plan is dieting smart (it gets easier after two weeks) rather than harder--but it is necessary to stick with it for two weeks.

Great progress gang.

January 22

Caroline, Paul and Suzanne: You are doing great---sensational.

Adjustments on the schedules to get the 10,000 steps in--and that 30 minute walk and 10,000 steps early are key. Great on the extra veggies with that whole wheat pasta, Suzanne. Pad Thai usually has saturated fat dried noodles, so unless you make it yourself, that is usually an aging food. Red Wine is fine, in fact any 1 glass of wine or alcohol is fine as a desert treat.

Paul that is a great food option you cooked. I had it myself this morning--an egg white stuffed with veggies and without cheese omelet. Caroline: remind Paul to not overdo it... we want to gradually build up the treadmill speed and incline. Time and total steps and the video workout are more important now.

Blog with you tomorrow.

January 19

Suzanne: We think you have the toughest obstacle---you cannot "Dump the Fridge" so if you stray or do mindless eating, it is easy to get recaptured by poor food choices. That makes accidental or unintentional eating of high simple carb and regular sugar and enriched or bleached flour foods and saturated fat foods too easy.

So you may even think you are following the YOU plan and you aren't. But the great news is when we visited we found you a great label reader. And if you do follow the plan and are like the others we have helped with this plan, you will feel more energy and enjoyment of life and even of food. So we really do not expect a result in 2 days, but you should see one in two weeks.

By the way the scarf was at Caoroline and Paul's home, so Heather from Canada AM is sending it back, and my wife is happy that I cherish her gift so much. Congrats on stepping 10,000 a day.

Tami: You have a great challenge on an all inclusive vacation--but you are off to a great start. Keep the walking up. I am on vacation in Palm Springs this week as well. I find walking on vacation easier, and have the time to do the full workout and more alternate days.

Caroline and Paul: What a great start. And great support for each other. Just remember, each week will not be this much. The first two are the biggest, and then a pound a week and an inch a month for the next 8 months is what we will aim for.

To all our blog and book readers: Thanks for your support. The keys are really:

1. Measuring your waist once a week,

2. That 30 minute daily walk & a call to your support person to tell her (or him) you did it.

3. Automating your meals --that means finding three or four great choices you like for breakfast and lunch and just alternating those, and, I think, second in importance to the walk is

4. Dumping the fridge. Hope you have been able to find the time to do that this weekend or if not, set aside two hours tonight and go thru the fridge, the freezer, all the cupboards and hiding places and get rid of the stuff that is bad food...yes there really is good and bad food, not just the amounts of it....bad foods are those foods that make your body age; good foods give you more energy for the long run.

January 18

Caroline and Paul-that is great that you did dump the fridge, and you are right: it is about quality of life and health. And it is even better that the kids are learning what is healthy. You should break your shoulder giving yourselves a pat on the back for developing the kids so well!!! And 9180 steps is great for day #1!!! Bravo.

How is that male kid named Paul doing? And how many steps did Paul's pedometers crank?

Tami: did you check out for your vacation already-some tips : food or drink in only one hand at a time; alternate a glass of water with each food choice or each beverage choice every time-walnuts ; then water; wait 25 minutes; then wine or whatever; then water; then 9 inch plate of food; then water etc

Suzanne: Great progress on the pedometer, and the dinner choice. How did it taste? By the way there are 30 or so recipes in Chapter 12 of the YOU On A Diet book, and more on the web site realage.com. And Suzanne what was the days final pedometer number?

And for all those following at home, this weekend is a great time to dump your fridge. Follow the rule of five-if a product has one of these in the first five ingredients, toss it in the garbage as it is making you fatter and older, we believe:

1. Any saturated fat: if it comes from a four legged animal, it very likely belongs in this group, plus palm oil and coconut oil

2. Any trans fat: hydrogenated oils of any kind. Hydrogenated canola oil is a fake out-it is a trans fat-out with it!!!

3. Any simple sugar -these usually end in -ose like glucose or sucrose or fructose or dextrose. Exception in 100% fruit juices and in fresh fruit and veggies

4. Any syrup-these are usually another word for sugar as in high fructose corn syrup or malt syrup

5. Any grain but 100% whole grain; so 100% durum wheat is not 100% whole grain durum wheat-watch for the head fakes-they are as bad for labels as in a hockey game.

Looking forward to talking with you via this blog tomorrow.

PS in case any listener thinks I just did virtual home invasions, if any of you Tami, Carolyn, or Suzanne find a scarf you do not recognize, I think I left mine at someone's house. It was one of the gifts my wife gave me on December 25th, so I need to quickly get my coat in our closet at home now.

If you have questions or comments for our winners, or if you just want to cheer them on, please email hsherman@ctv.ca