HealthCastle.com Nutrition Tidbits Podcast

Leslie Bonci talks about sour cherries, or tart cherries. Host: Gloria Tsang, RD Guest: Leslie Bonci, RD, MPH, LDN The best part of summer is the tasting the abundance of sweet and juicy fruit. But sometimes, sour can be good too! Welcome to the Nutrition Tidbits podcast. Leslie Bonci is here to talk about sour cherries, or tart cherries. She is the director of sports nutrition for the Center for Sports Medicine at the UPMC University of Pittsburgh Medical Centre.   Transcript: Gloria Tsang, RD: The best part of summer is tasting the abundance of sweet and juicy fruits.  But sometimes, sour can be good too! Welcome to the Nutrition Tidbits podcast. This is Gloria Tsang, editor-in-chief for HealthCastle.com. I have sports dietitian Leslie Bonci with me today to talk about sour cherries, or tart cherries.  She is the director of sports nutrition for the Center for Sports Medicine at the UPMC University of Pittsburgh Medical Centre. Thank you for joining me, Leslie. Leslie Bonci, RD, MPH, LDN: Well thanks for hwaving me. Gloria Tsang, RD: Let's get to the bottom line. Why should we try tart cherries? Leslie Bonci, RD, MPH, LDN: Well, there is a lot of health benefits to tart cherries. Number one, it's a fruit and that is always a good thing. Number two, tart cherries are very concentrated in a substance called anthocyanins. Those are actually the chemicals in tart cherries that give them the beautiful, beautiful color that they have. And those chemicals do a lot of things. Number one, they are anti-inflammatory. Well that's important we want people to be out and doing physical activity. And if people are hurt, they probably are not going to be as active so it may indeed help them prevent some of that inflammation. Number two, tart cherries can also lower uric acid levels. That means for people who have gout, they may not have as many symptoms associated with gout. Number three tart cherries make also work very similarly by helping to decrease the metabolic syndrome, lowering blood glucose, lowering blood pressure, lowering blood cholesterol and keeping our bodies healthy. So there is a lot of health benefits from this wonderful little fruit. Gloria Tsang, RD: You mention gout and that really interests me. You know with gout nutrition, we often talk about what not to eat. This is exciting to know that this is something we can actually eat and help. So what does the science say in terms of how much tart cherries we should eat in order to prevent the flair up of gout? Leslie Bonci, RD, MPH, LDN: Exactly. Really what the studies are saying is probably looking at about either a handful of a tart cherry, whether it is a dried tart cherry or using the frozen ones, in something because they are a little tart to have by themselves; or having an eight ounce glass of juice. Any of those would work well. And the other thing that is a benefit and very unique to the tart cherry is that tart cherries are a significant source of melatonin which also may help regulate sleep. So truly, we have got a head to toe benefit associated with tart cherries. Gloria Tsang, RD: I have heard that you helped develop the red recovery routine. What exactly is that? Leslie Bonci, RD, MPH, LDN: The reason that I have done that is because I work with athletes all the time, some professional and some recreational athletes. When people think about what they are doing for their sport, often time they just go and do their sport. And they don't concentrate what they are doing after they are done so they can do it again the next day. Primarily, incorporating the tart cherry juice into the equation to help somebody prevent some of the inflammation, so indeed they can get back to running, or biking or any of those types of things. So when we look at recovery, recovery is that ideally,

Listen to fun diet tips by registered dietitians and medical doctors to lose weight and reclaim health. Nutrition Tidbits Podcast brought to you by the largest online nutrition community HealthCastle.com.

David Grotto discuss the latest scientific findings on chocolate's health benefits, and the different types of chocolate available on the market today Host: Gloria Tsang, RD Guest: David Grotto, RD, LDN What's the month of February without the well-loved treat synonymous with Valentine's Day? Chocolate certainly! Nutritionist David Grotto discuss the latest scientific findings on chocolate's health benefits, and the different types of chocolate available on the market today.   Transcript: Gloria Tsang, RD: What's the month of February without the well-loved treat synonymous with Valentine's Day? Chocolate certainly! Welcome to the Nutrition Tidbits podcast. This is Gloria Tsang, Editor-in-Chief for HealthCastle.com. Joining me today is nutritionist David Grotto, author of a new book 101 Optimal Life Foods. He is here today to discuss the latest scientific findings on chocolate's health benefits, and the different types of chocolate available on the market today. Thank you for joining me David. David Grotto, RD, LDN: Always a pleasure to be here. To all of your faithful HealthCastle listeners, it is indeed an honor and a pleasure. I will have to say for the record, HealthCastle.com is one of my go to websites for nutrition information when I don't have the answers. Gloria Tsang, RD: Thank you for the compliment David. Now for our audience, please tell us and summarize the latest findings on chocolate health benefits. David Grotto, RD, LDN: It's really interesting because we have all heard within a certain past 5 and maybe even 10 years that good news for chocolate lovers is that it may actually even have some hidden health benefits to it. It is often then proposed that those health benefits may have to do with the antioxidants found in chocolate. In fact, the health benefits may have little to do with the antioxidant properties but they may find that there's a group of what are called flavanols which is sub-class of a bigger group called flavonoids. Though they may have some antioxidant benefits, they may actually affect the inside linings or supporting the blood vessels for improved blood flow. So that may be the trick of how they're so beneficial for us. Gloria Tsang, RD: You mentioned this group of substance called flavanol with an "a". Is that different flavonoid with an "o". David Grotto, RD, LDN: It is different. Flavanols is different than flavonols. Of course, there are so many different types of flavanoids. You can get cocoa flavanols, flavonols from wine and in tea. There is catechins also. It's all good and wonderful but there is some very specific research being done with these cocoa-flavanols again, more to do with endothelial function; the flexibility if you will, of the inside lining of the blood vessels, promoting more blood flow. Not only to our heart but I'll tease our interview a little bit to say that it's also important to the other part. Gloria Tsang, RD: We see chocolate products on the market with different cocoa content and it seems that people now pay more attention to getting a product with higher cocoa content. Does that really mean higher cocoa content means dark chocolate, also meaning it's better for us? David Grotto, RD, LDN: In the first book I wrote, which is 101 Foods that Could Save Your Life, which came out a few years ago, I actually pointed out that I used to be an advocate dark is always best. You raise the anti of the percentage of the cocoa, make it almost a disgustingly bitter where it's not even enjoyable anymore. As long as you are getting that high percentage of cocoa, that would assure that consumer of the health benefit. But research is showing us that it has nothing to do with the percent cocoa, it's actually what's left over of these healthy cocoa flavanols after the cocoa process.

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Dr. David Kessler shares some interesting results of his research into how we seem to eat more and more and what we can do to take charge of our health. Host: Gloria Tsang, RD Guest: David A. Kessler, MD If you are like most people, the month of January finds you dreading the tighter fitting clothes and regretting all the excess calories you ate during the holidays. Former FDA Commissioner Dr. David Kessler is here today to share some interesting results of his research into how we seem to eat more and more and what we can do to take charge of our health.   Transcript: Gloria Tsang, RD: If you are like most people, the month of January finds you dreading the tighter fitting clothes and regretting all the excess calories you ate during the holidays. Welcome to the Nutrition Tidbits Podcast. This is Gloria Tsang, Editor-in-Chief for HealthCastle.com. Joining me today is Dr. David Kessler, former FDA Commissioner and author of the book The End of Overeating. He is here today to share some interesting results of his research into how we seem to eat more and more and what we can do to take charge of our health. Thank you for joining me Dr. Kessler. David A. Kessler, MD: It's a pleasure. Gloria Tsang, RD: In your book you mentioned about the food industry's three points of the compass. Can you tell us more about that? David A. Kessler, MD: The three points of the compass are sugar, fat and salt. Especially when you put them in combination like fat & sugar, fat & salt, and fat, sugar & salt, stimulate us to eat more and more. Gloria Tsang, RD: Now you outline some dramatic examples on how highly-processed our restaurant foods are. Are the three points of the compass related to the refined foods that you were talking about that melts in our mouth? David A. Kessler, MD: Both go in to stimulating us to eat more and more. I thought when I was eating, I was eating to fill myself up, I was easting for nutrition, I was eating for satisfaction. I didn't even realize that most of the time, when I'm eating what I am doing is just stimulating myself to eat more and more. We know that when you put sugar, fat and salt together in those combinations that we are actually stimulating the brain. We are activating certain parts of the brain, the reward circuits, to get us to come back for more and more. And when you layer and load that sugar, fat and salt into processed food, what you are doing in processed food is taking out, in the processing, anything that slows down the eating so the food goes down in a whoosh. In essence, we are eating adult baby food. Again, that is stimulating us to eat more and more. We are eating for reward; we are not eating for eating for nutrition. Gloria Tsang, RD: Based on your experience and research, what's the main difference between our so-called American cuisine and other culture's traditional cuisine? David A. Kessler, MD: American cuisine is highly-processed foods, which is both layered and loaded with fat, sugar and salt. And take any appetizer from a modern American restaurant. Take Buffalo wings for example, what are they? Take the fatty part of the chicken, fry it in the manufacturing plant first, it loads about 30-40% fat in. Fry it again in the restaurant or kitchen that loads another 30% fat in the food. The red sauce; fat and sugar. The white creamy sauce; fat sugar and salt. What are we eating? We are eating fat on fat on fat on sugar on fat on salt. Gloria Tsang, RD: I find most shocking when I drive by some of the fast food chains is that I see boneless chicken wings and I couldn't get my head around it. Chicken wings actually have bones and skin so what exactly are we eating? That refers to your point of fat, sugar and salt. So what about other traditional cuisine like French? David A.

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Susan Burke March demystifies pre-diabetes and talks about what you can do to deal with it. Host: Gloria Tsang, RD Guest: Susan Burke March, MS, RD You or someone you love may have recently been diagnosed with pre-diabetes. With a name like that, you may wonder whether it means you're already somewhat diabetic and need to be on a strict regimen. Nutritionist and certified diabetes educator Susan Burke March, author of Making Weight Control Second Nature demystifies pre-diabetes and talks about what you can do to deal with it.   Transcript: Gloria Tsang, RD: You may have heard of the term, pre-diabetes. With a name like this, you may wonder whether it means you're already somewhat diabetic and need to be on a diabetic diet. Welcome to the Nutrition Tidbits podcast. This is Gloria Tsang, Editor-in-Chief for HealthCastle.com. Joining me today is nutritionist and certified diabetes educator Susan Burke March, author of the new book Making Weight Control Second Nature. She is here today to demystify pre-diabetes and talk about what you can do to deal with it. Thank you for joining me Susan. Susan Burke March, MS, RD: Thank you. Gloria Tsang, RD: Now first things, first. Could you explain in laymen's terms what pre-diabetes is and how it differs from regular diabetes? Susan Burke March, MS, RD: The term pre actually means that if you don't do something to change what's going on right now in your body, you will probably most likely be diagnosed with diabetes. We're talking about Type II diabetes which is a disease that's similar to Type I in that it has some of the same symptoms but it's different because usually it's a disease associated with weight and lifestyle. Eighty to ninety percent of people diagnosed with diabetes have Type II diabetes. About eighty percent or more of the people with Type II diabetes get it when they are overweight. Gloria Tsang, RD: So what's the criteria for diagnosis? How does a doctor know that someone has a pre-diabetes condition? Susan Burke March, MS, RD: Pre-diabetes can be determined by blood tests; either a fasting glucose or a glucose tolerance test where you drink a sugar solution and then they test your blood. So that the diagnosis of pre-diabetes is when your blood sugar isn't at quite the level which would be diagnosed as diabetes but it is in a level that's not normal. It's also called impaired glucose tolerance or insulin resistance. What happens is that it's a notice, you are on notice that you need to make some changes because your body is not able to deal with carbohydrates. It is causing high blood sugar and this is very dangerous. This can cause all kinds of complications. Gloria Tsang, RD: So if someone has been diagnosed with pre-diabetes, what's the first step they should do in terms of the food side and the diet? Susan Burke March, MS, RD: That's the really great question because I did a lot of work with diabetes diets and creating diabetes diets when I worked with one company and I really understand that diabetes is not necessarily a prescription for a diet, but it is for a lifestyle. A balanced diet means that there is no one food that you can't eat or foods that you must eat but what you really need to do is look at your total diet and preferably with a registered dietitian and a diabetes educator and really create your diet because what we do know for a diet is that if you are trying to go on a weight loss diet, they all work. They have done a lot of research about diets but the one that works best, the one that works to make you the healthiest is the diet that you can incorporate into your lifestyle permanently. That's the kind of a radical notion because most people think of the word diet something like deprivation. But instead of deprivation, you need to make your diet something that you e...

Shelley Case gives us the lowdown on gluten-free eating. Host: Gloria Tsang, RD Guest: Shelley Case, RD There are a lot of misunderstanding and myths out there when it comes to what a gluten-free diet means. If you are told to go on a gluten-free diet, the amount of information to wade through can be overwhelming. Nutritionist Shelley Case, author of Gluten-Free Diet: A Comprehensive Resource Guide, gives us the lowdown on gluten-free eating.   Transcript: Gloria Tsang, RD: There is a lot of misunderstanding and myths out there when it comes to what a gluten-free diet means. If you are told to go on a gluten-free diet, the amount of information to wade through can be overwhelming. Welcome to the Nutrition Tidbits podcast. This is Gloria Tsang, Editor-in-Chief for HealthCastle.com. Joining me today is nutrition expert Shelley Case, author of the book Gluten-Free Diet: A Comprehensive Resource Guide. She is here today to give us the lowdown on gluten free living. Thank you for joining me Shelley. Shelley Case, RD: Thank you. It's great to be with you today. Gloria Tsang, RD: So what's gluten and what foods contain gluten? Shelley Case, RD: Gluten is the general name for specific proteins that are found in the grains, wheat, barley and rye. When someone that has a disease called celiac disease, when they eat any foods that are derived from those grains, they cause a toxic reaction in the small intestinal tract and causes a whole hosts of symptoms. Gloria Tsang, RD: So how do people know whether they have celiac disease or not? What symptoms will they experience? Shelley Case, RD: That's what makes it so challenging. Unlike diabetes and other diseases where they tend to have just a few symptoms, someone with celiac disease can have a variety of symptoms that range from gastrointestinal problems such as abdominal pain, bloating, gas, diarrhea or constipation or even both. But they can also have other symptoms like bone and joint pains, migraine headaches, canker sores, easy bruising of the skin, depression, chronic fatigue, anemia, secondary lactose intolerance, menstrual irregularities, infertility - just a whole range of symptoms from person to person which is why it's difficult to diagnose. Gloria Tsang, RD: So are there any tests that one can go through to make that diagnosis? Shelley Case, RD: Yes, there are two tests that are used. One is a blood screening test. They are looking for specific antibodies to gluten. Although this is a very good screening test that the family doctor can order, it's only about 90-95% accurate. In other word, you will miss some cases of celiac disease, especially those that are in early stages of the disease because the blood does not tend to trip positive until the person has had a significant amount of damage in the gastro-intestinal track. So the only way that we can diagnose celiac disease definitively is through what we call a small intestinal biopsy. This is where the gastroenterologist will go down through the mouth and into the stomach and into the small intestine and take four or five biopsy samples to look and see if there is actual damage to the absorbing surfaces to the small intestinal track called the villi. Gloria Tsang, RD: Now you mentioned about celiac disease and it a nutshell, who else should be on a gluten-free diet? Shelley Case, RD: We know that there are people that can have gluten intolerance or gluten sensitivity that don't have celiac disease and they may have some similar symptoms such as gastrointestinal problems and they would also need to follow a gluten-free diet. The third group that may purchase gluten-free products would be those with the wheat allergy. People with wheat allergy only have to eliminate the grain wheat and the related grains like spe...

Listen to fun diet tips by registered dietitians and medical doctors to lose weight and reclaim health. Nutrition Tidbits Podcast brought to you by the largest online nutrition community HealthCastle.com.

Listen to fun diet tips by registered dietitians and medical doctors to lose weight and reclaim health. Nutrition Tidbits Podcast brought to you by the largest online nutrition community HealthCastle.com.

Tammy Lakatos Shames reveals that the culprit may be something you never pay attention to - and that's salt. Host: Gloria Tsang, RD Guest: Tammy Lakatos Shames, RD People often think that they must have eaten too much food or carb, or not doing enough workout that is preventing them for losing those stubborn pounds. But nutritionist Tammy Lakatos Shames, author of a new book called The Secret to Skinny, reveals that the culprit may be something you never pay attention to - and that's salt.   Transcript: Gloria Tsang, RD: Welcome to the Nutrition Tidbits podcast. This is Gloria Tsang, Editor-in-Chief for HealthCastle.com. People often think that they must have eaten too much food or too much carbs, or not doing enough workouts that is preventing them from losing those stubborn pounds. But nutritionist Tammy Lakatos Shames, author of a new book called The Secret to Skinny, revealed that the culprit may be something you never pay attention to - and that is salt. Thank you for joining me Tammy. Tammy Lakatos Shames, RD: You are welcome. Thanks so much for having me. Gloria Tsang, RD: Now with regards to weight loss, people often talks about calories or carbs. And now it's salt! Tell us what's the deal? Tammy Lakatos Shames, RD: You know the interesting thing is you are exactly right. We used to always blame carbs or sugar or often whatever else it may be. And sure, these are partially responsible, but now we know that salt is playing a key role as well. First of all, salt makes us both hungrier and thirstier. But an interesting thing that most people don't know that research shows that it actually makes your fat cells fatter. And that is kind of a wake-up call for us all. Most people don't think they have a salt problem and the truth of the matter is, a large percentage of us are actually getting two to three times the salt that we actually should. So the bottom line is most of us do have a salt problem even if you don't thing you do. Gloria Tsang, RD: So that is a problem. So how does an average person know if they are eating too much salt? Are there any indicators or symptoms? Tammy Lakatos Shames, RD: That's the thing. For a lot of us, we really don't realize that we are eating too much salt. To be honest, if you live here in this country (US), most likely you are eating too much salt. One way you know that you probably are not getting too much salt, it's just if you are sticking to really wholesome foods like fruits and vegetables, whole grains and beans. You have to keep in mind that even foods like bread contain a lot of salt. Unfortunately, for most of us, we are getting too much sodium. That makes it more of a challenge. Gloria Tsang, RD: Tell us some of the worst contenders in terms of high salt foods. Tammy Lakatos Shames, RD: Most of us know about the pickled foods but really it's also those bacons, sausages, the processed meats are really high. Canned foods, processed foods too. Unfortunately, anytime you go to a restaurant or fast food restaurant, usually there is a lot of salt in there as well. Gloria Tsang, RD: Sometimes, fry foods are salty. I think they sprinkle salt just to finish off the taste so often times, fry foods are very high in salt. Tammy Lakatos Shames, RD: Yes, they absolutely are. French fries are usually salted. That is a great point. Gloria Tsang, RD: It's very easy to say don't eat high salt foods then, but it's not easy to do. You know at HealthCastle.com, we often talk about snacks with our readers, in our polls or in our Facebook group. They often tell us that they crave salty foods. How do we train our taste buds to crave less salt? Tammy Lakatos Shames, RD: That's a great question. The interesting thing is that as babies,

Listen to fun diet tips by registered dietitians and medical doctors to lose weight and reclaim health. Nutrition Tidbits Podcast brought to you by the largest online nutrition community HealthCastle.com.

Elizabeth Ward shares some innovative ideas for back-to-school lunches and snacks. Host: Gloria Tsang, RD Guest: Elizabeth Ward, MS, RD The million dollar question for many parents dealing with back-to-school season has got to be "What am I going to feed the kids?" By now, the kids are back to school for a week, are you running out of ideas already? Elizabeth Ward, mother of 3 and author of a new book Expect The Best is here today to share some innovative ideas for back-to-school lunches and snacks.   Transcript: Gloria Tsang, RD: The million dollar question for many parents dealing with back-to-school season has got to be "What am I going to feed the kids?" By now, the kids are back to school for a week , are you running out of ideas already? Welcome to the Nutrition Tidbits podcast. This is Gloria Tsang, Editor-in-Chief for HealthCastle.com. Joining me today is nutritionist Elizabeth Ward, mother of 3 and author of a new book Expect The Best. She is here today to share some innovative ideas for back-to-school lunches and snacks. Thanks for joining us again, Elizabeth. Elizabeth Ward, MS, RD: Thanks for having me. Gloria Tsang, RD: One of the main challenges for parents is to ensure the lunch they pack ends up in the kid's tummy instead of in the trash can. What are some of your favorite lunch box staples? Elizabeth Ward, MS, RD: Well the first thing I do at the beginning of every new school year and periodical throughout is ask my child what they like for lunch. And I give it to them within reason. So I definitely have some favorite staples based on what they would like to eat and what I would like them to eat. I think that there is always a happy medium. That is always the trick is to find the happy medium between those two things don't you think? Gloria Tsang, RD: Yes, exactly. So what are some of the staples that you will pack for most of the days? Elizabeth Ward, MS, RD: Well, here is what I have in my house right now. I do have 100% fruit juice containers that will actually get you two servings of fruit in one container. I have milk, flavoured and plain, in eight ounce containers. I have fruit bars in the house, like a Nutri-Grain bar. I have hard-cooked eggs on deck and ready to go. I have things like yogurt and of course, all the traditional sandwich fixings, which you can just do a variety of things to make a lunch. Gloria Tsang, RD: Some of our audience may have little ones heading off to pre-school for the very first time. Any recommendations for toddler friendly snacks? Elizabeth Ward, MS, RD: Definitely limit the amount of sugar in the snacks. You know, these kids need to concentrate in their new environment. They need to pay attention and not be bouncing off the walls because they just had a juice drink or sugary drink and a few cookies. So focus on foods that you would actually give them at a meal. That's what I always say about snacks. Snacks should be me mini meals and not meal wreckers. So whatever you might give them at a meal, give it to them as a snack. It could even be a quarter of a sandwich or a small yogurt. Give them healthy foods so that they can actually concentrate in school, in that new environment. Gloria Tsang, RD: Let's talk about yogurt. It's a very popular item in a lunch box. Recently, when we did our review for the GoUndiet Review tool, we know that not all yogurts are created equal. Could you share some tips for picking out the healthy choices? Elizabeth Ward, MS, RD: If you taste it as a parent and it tastes super sweet, believe me, it has a lot of added sugar. The more added sugar you have in a food, the less nutrition you are going to have in general speaking because the sugar displaces the other nutrients. So take a look and go for the lowest sugar ones that you can fi...

Listen to fun diet tips by registered dietitians and medical doctors to lose weight and reclaim health. Nutrition Tidbits Podcast brought to you by the largest online nutrition community HealthCastle.com.

Heather K. Jones talks about the various diet "types" and how finding your diet type will help you stick to a sustainable, life-long plan for total wellness. Host: Gloria Tsang, RD Guest: Heather K. Jones, RD With so many different diets and weight-loss regimes out there, it is hard to figure out which one works for you specifically. Maybe it makes sense to do a little matchmaking, between your personality and the type of diet that suits you. Heather K. Jones, author of What's Your Diet Type?, talks about the various diet "types" and how finding your diet type will help you stick to a sustainable, life-long plan for total wellness.   Transcript: Gloria Tsang, RD: With so many different weight loss diets out there, it's hard to figure out which one works for you specifically. Maybe it makes sense to do a little matchmaking, between your personality and the type of diet that suits you. Welcome to the Nutrition Tidbits podcast. This is Gloria Tsang, Editor-in-Chief for HealthCastle.com. Joining me today is nutritionist Heather K. Jones. She's the author of the book, What's Your Diet Type? She is here today to talk about the various diet "types" and how finding your diet type will help you stick to a life-long plan for total wellness. Thank you for joining me Heather. Heather K. Jones, RD: Of course! Gloria Tsang, RD: Now for the newer members of HealthCastle.com, you might not know Heather. But Heather has been our contributor writer back in 2007 so we are all very excited for her to have her book out this year. So congratulations Heather! Heather K. Jones, RD: Thanks, very, very much. Gloria Tsang, RD: Tell us the basic premise of the book. How does this approach differ from all other diet books out there? Heather K. Jones, RD: Well most diet books ask you to change who you are to fit their plan. This diet book isn't so much about going on a specific diet per se, it's about finding out more about who you are so you can find a weight loss approach that you can follow for life. It's not about going on a diet and then once you lose the weight you go off that diet. It's about learning more about the kind of person that you are so you can find an approach that last for you for a life time. Because diet is not about just the food or how much you work out, it's about the type of person that you are and the type of approach that is going to work for you. Gloria Tsang, RD: In your book you mentioned there are four general diet types. There are diet planners, players, feelers and thinkers. Let's pick one just to talk about. Let's talk about a diet player since you confess to be one. Can you describe this diet type to us? Heather K. Jones, RD: Diet players like myself don't really like to follow strict diet rules. While they might try those types of plans and say to themselves ok, this time, I'm going to follow the rules, I am going to do what I'm supposed to and I am going to eat what I am supposed to and I'm going to lose that weight. But the players go against their true self to have to follow a strict plan. They like to live in the here and now and they like to go with the flow, keep their options as they are. This kind of plan doesn't work for them. Unfortunately, a lot of the weight loss plans that are out there really require you to have a lot of rules. You know, whether you are counting points or you are eating these foods and not eating those foods. Most diet plans require rules. So a player can get lost in that and what they need is a more balanced way to look at life. A balanced way to keep foods around them and their house and where they work that they actually like and are actually good for them. And to allow themselves to go out and eat foods that are not necessarily the best things for them from time to time as long as they balance that w...