Food Network Superstar Cook  Alton Brown Lost 50 Pounds…How did he do it?– Low-carb lifestyle with lots of fish.

Alton Brown’s “Live & Let Diet” Plan of Four Lists (From AltonBrown.com)

Food to eat Daily: fruits, whole grains, leafy greens, nuts
carrots, green tea

Food to eat three times a week: oily fish, yogurt, broccoli, sweet potato, avocado

Food to eat one time a week: (He’s saying if you eat it it should only be one time a week) Red meat, pasta, desert, alcohol

Food NOT to eat according to Brown: fast food, soda, processed food, canned soup and anything that says “diet.”  For more information, visit www.AltonBrown.com or  the Food Network website at www.foodnetwork.com/goodeats.

We are pleased to have celebrity fitness and health expert Mackie Shilstone in our lineup and his audio files are brought to you by three family owned GNC Locations… Maryland Heights at 12304 Dorsett, just west of 270 … St. Peters, Mo. At 28 Plaza 94 in the Schnucks Plaza, and the O’Fallon, Mo. Location at 8638 Veterans Memorial Pkwy in the Old Schnucks Plaza. For more information on these GNC Stores go to:https://gncdorsettstpetersofallon.wordpress.com

Remember, all GNCs are not alike—there are the ones in the big malls, and then there are the three stores that sponsor Mackie Shilstone on our show.  Check them out: in Maryland Heights on Dorsett- just west of 270…. GNC St. Peters in Plaza 94 and …..GNC O’Fallon, Mo. on Veterans Memorial Parkway.

How can a part –time worker in one of the big chain stores possibly know what vitamins and supplements you should be taking? Go into one of these three stores and you’ll get personal attention from someone who knows about nutrition and health. Ask for Renee in O’Fallon; for Matt in St. Peters and Brandon at the Dorsett location for that personal care you deserve! They understand Mackie’s programs and how to support you in your goals.

Visit any of these three GNC stores- Maryland Heights, St. Peters and O’Fallon and mention this promotion  and get your free bottle of Melatonin with a $25 purchase –limited time offer.

NOTE: Disclaimer on this website, please read it if trying any of the ideas here. We are not endorsing any plan; we are merely presenting them. He lost 50 pounds and we are telling you how he did it.

Don’t Forget Your Vitamins and Supplements:

When you start a new eating plan and exercise regiment it’s important to get those vitamins and supplements needed to have a healthy body, mind and spirit.

Do your research on what vitamins and supplements are best for you.  Just because something says it’s “natural” does not always mean it’s good for you. Examples: some herbs are great for you, but there are a few that have been linked to miscarriage so you would not want to take those during pregnancy. Talk to your doctor.

 Andrew Weil, M.D. Recommends Vitamins and Supplements

Doctor of wellness, incorporating body, mind, and spirit.

“When it comes to obtaining the micronutrients your body needs, your best possible source is food, especially fruits and vegetables. But circumstances may prevent you from eating optimally every day. The main reason I take supplements is for insurance against gaps in my diet. I take supplements faithfully and encourage my patients to do so as well.” Dr. Andrew Weil

How Do I Know What To Take? Go to stores that specialize in health and nutrition, like our three GNC Stores, because their employees are usually more knowledgeable.

CLICK to See the Oprah/ Dr. Oz List of What Vitamins & Supplements You Need.

No.  Just  plan ahead.

YOU CAN STILL HAVE FUN AND EAT HEALTHY –EVEN AT A SPORTS BAR!

Make your decision.  For some guys it’s nothing to down a few beers, but if you stop and add the calories  up you might not drink so fast.

There are all sorts of drinks that might be better for you depending on what you are trying to do. Most bars have cranberry juice or other fruit juices, Perrier or tonic with a twist of lime are all choices, and if you are on a low carb diet there are even beers with low carbs and wine is fairly low in carbohydrates.

Figure out ahead of time what you will be drinking (Maybe choose light beer over regular beer or even non-alcoholic beer? fruit juice over soda?  whatever it is, figure it out before you go and stick with it.)

 St. Louis Sports Zone –  Two  Locations: Shrewsbury 314-961-3366.Arnold 636-287-5008

The Sports Zone has great food, but the owner Bill Heydens says those trying to lose weight have choices for food while watching the big game.

“You can substitute a salad for the fries,” said Heydens, “And tell the waitress you don’t want the bun or croutons. People trying to watch their carbs often order a burger and a salad.”

At The Sports Zone Restaurant the burgers are broiled and they have fresh tomatoes, lettuce, and onions on them and when ordered without the bun they come sitting on a piece of lettuce.

The Sports Zone has some great salads on the menu. There is a Chef Salad, Chicken Breast Salad, Chicken Caesar Salad and for the less hungry, a house salad.  “The Sports Zone Radio Show broadcasts “live” on Fridays at the Shrewsbury location and for the broadcasts they offer $5 specials.

Weekends rock  at The Sports Zone because of all the  large plasma TVs.  Rather than sit at home and be a couch potato go to The Sports Zone and root for your team with other fans…but be sure to plan out what you will be eating and drinking.

Eating Out When You Are “Dieting”

Is this finally the time you have decided to start living a more healthy life?  If you’ve made the decision to start a healthier diet then you probably have certain things you can eat.

There’s no reason you can’t continue going out and having a good time—but you have to plan ahead. 

Tricks to Help You Stay With Your Plan And Still Go Out To Dinner

*Plan ahead—figure out where you are going and what you will be ordering.

*Don’t go out hungry.  Have a healthy snack if you need to.

*The more you talk and carry on a conversation, the less time you have to fill your mouth with food.

*Cut your food into small pieces and eat slowly. Chew slowly, it helps.

*You can find restaurants that cater to the food you want if you just take the time to look.

  Whenever you order at restaurant, always ask to double the vegetables.  Making this one small change will make a huge difference in your waistline.  Vegetables are high in fiber, which make you feel full longer, not to mention they are packed with vitamins and nutrients your body needs to keep you healthy.  Drizzle a little fresh lemon down over the top and pow your pallet will be alive with flavor…So order up and enjoy! (From Women’s Fitness)

HOW YOU CAN  EAT HEALTHY WHEN YOU GO OUT TO DINNER:

O’Leary’s Restaurant 

3828 S Lindbergh Blvd, St Louis, MO 63127  314-842-7678

Kevin O’Leary, the owner of O’Leary’s Restaurant in Sunset Hills thought it was a great idea when he heard the Sunset Hills Community Recreational Center was sponsoring a  “Biggest Loser” contest so he got on board offering low calorie entrees.

“We added several items to our menu to make it easier for those trying to lose weight,” said O’Leary.  “We now feature items under 500 calories.”

We tried the beef  with blue cheese and broccoli, and it was delicious. When trying to watch your weight, you can order the low-cal meals or just decide you will only eat half of your entree. Ask the waitress to hold the bread and fries. Order the salads. If you must have dessert, choose the fruit deserts and share.

On Tuesday nights O’Leary’s features free Trivia Nights. It’s a lively, fun evening produced by Arch Rivals, a trivia company that specializes in playing music during each round. It’s a great atmosphere and something to do to get you out of the house and being positive during this time when you are trying to live a healthier life.

Don’t Stay Home Just Because You Are “Dieting”

You don’t have to stay home and mope when you are trying to lose weight . Get out there and have fun—but just plan it out ahead of time so you won’t make a mistake you will be regretting the next day.

Great Food Ideas

These ideas are for low-calorie snacks and desserts. They are for the time you feel you want to cheat. Well don’t think of it…try some of these. Since we are all on different programs all the recipes may not be right for every person. Just pick and choose what’s right for you, but the bottom line is eat healthy.

Caramel Apples

Walden Farms makes a series of delicious “no calorie” fruit dips. It’s hard to believe they have no calories when you eat them. For Caramel Apples, cut up some apples and dip them in the caramel sauce.  They make a chocolate sauce and a marshmallow sauce. You can dip fruit in it. If you REALLY feel like pigging out you can take some real peanut butter and put one table spoon on one side and some chocolate on the other side and spoon them together to get the taste of a Reeses Peanut Butter Cup.

Chocolate Covered Strawberries

Take “diet” hot chocolate mix and pour it out into a bowl. Add a little warm water, stirring it and adding more water to the consistency of dip.  This “chocolate dip” is perfect for dipping fruit into.  You can also use the calorie free “Walden Farms” dips mentioned above. They make a great chocolate dip. If you are entertaining, put it in your fancy party servers and it looks like a nice treat.  Pictured to the right is chocolate strawberries for two. Make it like a party, set out the strawberries and the chocolate.

Jello with Whipped Cream on Top 

This is a great low-carb and low calorie dessert. You can buy the 10 calorie individual Jellos in the grocer’s cooler and also the Redi-Whip no calorie whipped topping. A great dessert.

Celery and Peanut Butter

You might have served this to your kids, or had it as a kid, but it is a snack worth remembering. Spread a little peanut butter on a stalk of celery and it’s a good healthy snack.

OH Nuts!

Nuts are good for you. According to WebMD.com and author Kathleen Zellman, “Several studies over the past several years have shown the health benefits of nuts — which contain monounsaturated fat, vitamin E, folic acid, magnesium, copper, protein, and fiber, and are rich in antioxidant phytochemicals.

“They are a powerhouse of good nutrition that can dramatically reduce the risk of heart disease. They’ve also been shown to play an important role in helping to lower “bad” cholesterol levels and raise “good” cholesterol levels. In addition, they can help dilate blood vessels and prevent hardening of the arteries.”  Read more:

http://www.medicinenet.com/script/main/art.asp?articlekey=56560

A NOTE ABOUT NUTS: Coating the nuts with candy, sugar or chocolate takes away the nutritional value, and so does eating too many. One way of not overeating on nuts is to divide up the servings in small bags and only eat the amount you choose to eat according to what you are trying to achieve. It’s just like when they say dark chocolate or red wine can be good for you—too much is bad for you, so just be aware of this.

 HEALTHY RECIPES:

Spanish Fried Almonds

1/2 c olive oil

1 lb blanched almonds or regular almonds  (“Blanching” means taking the skin off. To blanch almonds, put them in boiling water for one minute, take them out and rub in a towel.) These taste great either way.

1 t paprika

½ teaspoon cayenne or other pepper—Chipotle tastes great.

½ t garlic powder

1 t Kosher salt

In large frying pan, heat the oil over medium high heat. Add half of the almonds to the pan, lower the heat and sauté until the color of light caramel, about five minutes. Remove and drain on paper towels. Place almonds in a bowl and season with the spices and salt, tossing well to combine. Store in an airtight container for up to one week.

Hint: This gives you an idea of how you can flavor almonds. They taste delicious when they are warm, so it seems like a fun treat if you make it and eat it while warm. You can substitute various ingredients. Try it and be creative.

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Kabobs Are A Good Choice

Just putting meat on a stick makes it a little more fun than frying it in the frying pan. Use your imagination as far as what you are wanting to eat. Be sure to grill the kabobs or broil them.

Recipe for the Pork Brochettes shown (for those of you who love to cook)

Ingredients: 1 lb boneless pork cut in 3/4″ cubes, 2 T olive oil, 1 T dry sherry (or white wine) 2 T minced garlic, 2 t sweet Spanish paprika, 2 t fresh thyme, chopped, 1/2 t ground cumin, 1/2 t black pepper, 18 5-inch wooden skewers.

Directions: Set the pork into a shallow bowl. Combine the olive oil, sherry, garlic, paprika, thyme, cumin and pepper in a small bowl.  Pour over the pork and let sit at room temperature for at least 20 minutes.  (Can be prepared up to four hours in advance, covered with plastic and set in refrigerator to cool).  Soak the skewers in water for 20 minutes (this keeps them from burning or catching on fire.) Thread 4-5 pieces of pork onto eachskewer, bunched together at one end.  Grill for two minutes, turning once or twice, until browned on all sides.  Arrange on a plate with the lemon wedges and serve. Squeeze the lemon over the skewers of meat before serving.

Serve fresh steamed vegetables with the brochettes and you have a special dinner.

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And check out our fitness expert Mackie Shilstone’s website: www.mackieshilstone.com