I stepped on the scale at the doctor’s office today expecting to see about five pounds weight gain and saw a whole decade plus of weight gain.  Yikes!

What was that advice I should have followed ten weeks ago?  Keep track of your calories and foods types.  Getting enough protein? Getting enough vegetables? Consuming the right amount of calories?

So that is my advice to you?  Life may be distracting you from your health goals: pregnancy, marriage, children leaving home, new job, long commute, trying to lose holiday weight, etcetera.  Many of us have extremely busy lives and sometimes food and eating is just something that gets done and not really thought through.

I dreaded keeping track of my calories the last ten weeks and I avoided it, like I avoid flossing my kids’ teeth.  I dread flossing their teeth!  It is such a chore.  But, do I want them to have cavities? Again?!?!  No!!!  Do I want to gain another twelve or fifteen pounds in the next couple of months?  No!  No!  No!  Do you want to gain another two to ten pounds this month following the holidays?  Do you want to lose two to five pounds this month?

It is important to know your goal in any life situation and then go for it!  Make it realistic.  Make it achievable.  My new goal is to gain only three pounds this month.  In order to do that I am going to have to write down my food choices and calories so I do not end up eating 4000 calories a day.  Yikes!  What is your goal for the month with your health?  Is it to tone up?  Finally start exercising?  Take your exercise routine to the next level?  Stay consistent?  Give up that eighth cup of coffee?

If you do not have a goal, make a goal!  Whatever your goals are you have to write them down and track your progress.  I am thankful that Designer Whey gives me low calorie protein options that I can incorporate with my day to keep up my protein intake while pregnant.  I never worry about consuming Designer Whey Protein calories, because I know they are low calorie healthy options. 

Well.  I am accountable now.  I will let you know how the weight gain progresses.  Still working out.  Still doing a bit of personal training.  Enjoying being pregnant!  Happy end of January and into the future!

Goal:  To weigh 165 lbs. which will add up to a total weight loss of 80 lbs.  Continue to make healthy eating choices daily and encourage others to do the same.

Bio: Married for 12 years to Christina Pelletier (Designer Whey Blogger). Father of three beautiful children with a fourth child expected to arrive July 2012. Graduated from California Polytechnic State University, San Luis Obispo, CA with a BS in Kinesiology with a concentration in teaching. Currently, teaching inner city youth in Sacramento, CA at a local continuation high school. I started and coach an after school fitness/boxing program at the school. Teach students a healthy lifestyle through fitness and nutritional health. Pursuing a Master’s Degree in Education and considering pursuing a Doctorate degree in Education. Fitness activities I like to do: boxing, running, and swimming.  I am 37 years old.

The journey to fitness and health starts at different times and weights for everyone. No one plans on becoming obese but daily we make compromising food choices which we know will add up over the years. Current Centers for Disease Control and Prevention (CDC) statistics reveal that nearly 24% of American adults are obese. Children emulate their adult parents/guardians and CDC discloses 17% of children are obese in the United States. Sadly, I am part of the adult statistic of obese adults. Three years ago I weighed 245 lbs. which is an unfortunate weight when you are vertically challenged standing only 5’8”. When you start to resemble one of the Oompa Loompas in the Charlie Chocolate Factory it is time to make a change. 

My wife and I joined an MMA/Boxing gym which literally knocked some of the pounds off of my body. I learned at the age of 37 years old I could not eat the things I use to at the age of 17. Besides increasing my fitness, I started to change my eating habits. Lowering my caloric intake and eating more low-calorie snacks throughout the day. I have learned that the most important meal each day is breakfast. Each morning I drink a couple glasses of water, my coffee, and grab a nutritional breakfast. The mornings I find my three kids clamoring for my attention, ignoring my parental direction, and preventing me from crafting my morning fuel, forces me to go to my alternate breakfast plan. This former fat guy never leaves the house without some morning nutrition so I will grab one of the Designer Whey protein bars which are made in three delicious flavors.   Each bar has about 160 calories which contains about 10 grams of protein. The bar will hold off my hunger for the next few hours before I get to my next healthy snack attack. 

Currently, I weigh 205 lbs. and have dropped from a size 44 waistline to a size 36 waistline. I never want to go back to being 245 lbs. and asking my wife, “Do I look fat in these jeans?” When I am not dodging my wife punching me in the boxing gym, which is a great way to let the wife blow off some steam and save on marital counseling service invoices, I am combating my weight loss through healthy nutritional choices. Join me on my journey to a healthy Body Mass Index (BMI) which for an Oompa Loompa my size I need to get down to 165 lbs. Stay tuned as I keep giving you some golden nuggets of fitness/health wisdom on my way down to skinny town.

Winners for Thursday, January 5, 2012
Dorothy Deakyne
Tyler Burnett
Delene Yochum
Christine York
Corey Swinney

Winners for Friday, January 6, 2012
Angela Wisniewski
Pam Florence Sluder
Lauren Peterson
Travis Meep
James Engle

Winners for Saturday, January 7, 2012
Kelly Benson Martell
Marcella Voss
Rebecca Stanley
Angela Akinniyi
Heather Soucy

Winners for Sunday, January 8, 2012
Shane Crawford
Christina Viars
Amber Saxby
Amanda Denby
Sean Smith

Winners for Monday, January 9, 2012
Linda Ruamthong
Kathleen Shaffer
Makenna Rae
Amanda Worcester
Julian Chan

Winners for Tuesday, January 10, 2012
Danielle Black Baxter
Ariana Aventureuse
Fran Thomas
Tricia Martin
Sheryl Edwards

Winners for Thursday, January 12, 2012
Jenny Smith
Chili Greenzweig
Allee Bennett
Marcy Rebandt Kelleher
Shaquera Alls

Winners for Friday, January 13, 2012
Mollie Yoskey
Wendi O’Brien Mott
Amanda O’Dair
Tippi Zoerb Schlattman
Shannon Zarsang

Winners for Saturday, January 14, 2012
Dave Chance
Kristy Doyle 
Sarah Scott Oswald
Shirley Casciola
Jessica Costello

Winners for Sunday, January 15, 2012
Cheanay Pritchett
Nikki Vianos Smith
Jean Leaman
Kathryn Fritz
Sheryl Barbian

Winners for Monday, January 16, 2012
Brenda Derolf
Beverley Rooks
Destiny Deadwylier
Julie Ruamthong
Peggy Doty

Winners for Tuesday, January 17, 2012
Cheryl Christian
Danielle Pontow
Chris Riley
Becky Jahnke
Escarlette Robert-Gilbey

Winners for Wednesday, January 18, 2012
Lindsay Arnold
Carrie Peck
Brittany Plourde
Krystina Moschella
James Edgman

Winners for Thursday, January 19, 2012
Darcy Trosen
Michelle Coles
Brady Blake
Sunny Noel
Sandra Butler

Winners for Friday, January 20, 2012
Kim McCreary
Crystal Graebner
Scott Zenith Lemmon
Donna Battle
Lisa Giacomantonio Kahrs

Winners for Saturday, January 21, 2012
Myra Lavallee
Jodi Scholl Levin
Margo Bond Collins
Tippi Zoerb Schlattman
Kathy Kuchinski Fairfax

Winners for Sunday, January 22, 2012
Glen Vienneau
Costana Hornbaker
Ang Kripplebauer
Maria Andrade-Denison
Houston Wheeler

Winners for Monday, January 23, 2012
Rebecca Gilley
Kimberly Bufford
Peter Thompson
Leslie Porter
David Craftman

Winners for Tuesday, January 24, 2012
Lisa Krissman Lodter
Hugh Simpson
Max Horrocks
Clark Tucker
Rozelle Brink-Hughes

Winners for Wednesday, January 25, 2012
Allee Bennett
Dane Yankowich
Anne Thanholt
Ava Kuser
Larisa AlekSandra Smith

Winners for Thursday, January 26, 2012
Sarah Owen
Nirvick Mohinta
Gloria Jackson-Nefertiti
Kristin Armstrong
Libbie Marie

Winners for Friday, January 27, 2012
Justin Hannahs
Jessie Taylor
Brianna Dale
Amanda Crick
Julie Baker

Winners for Saturday, January 28, 2012
Ava Kuser
Brad Schur
Shannon McMaster
Greg Dunfee
Ashley Olivia Aljets

Winners for Sunday, January 29, 2012
Houston Wheeler
Nicole Baylinson
Becky Kate
Marcy Kelleher
Brian Sellers

Winners for Monday, January 30, 2012
Samantha Golden
Michelle Erskine
Marcy Sansone
Matthew Bork
Ally Rose

Winners for Tuesday, January 31, 2012
Kelly Wyatt
Kristen Riviera
Claudine Barnett
Alison Woodrow
Shawn Nelson

Doctors and nutrition experts all agree – eating healthy foods, known as “super foods” can help you live a healthier life, even warding off diseases and lowering your cholesterol.

It’s comforting to know that adding some super foods to your daily diet can put you on the fast track toward better health. Imagine having enough energy to sail through even the most hectic of days.  Who wouldn’t want to be in a better mood, enjoy a better night’s sleep and even have an increased libido? Maybe the best part about eating super foods is that you don’t need a prescription. They’re available at your local supermarket. When possible, try to eat organic, the way Mother Nature intended.  

Here are some of our favorite super foods you need to start enjoying today: 

Whey Protein - helps build and maintain lean muscles. Also helps muscles recover faster after exercise

Blueberries – high in immune-boosting antioxidants

Yogurt – contains probiotics to aid digestion

Pumpkin – a rich source of dietary fiber, anti-oxidants, minerals,  & vitamins A, C, & E

Spinach – an excellent source of vitamin K, vitamin A, magnesium, folate, manganese, iron, calcium, vitamins  C, E, B2 & B6, and potassium. It’s a very good source of protein, zinc, and copper. Plus, it’s a good source of selenium, niacin, and omega-3 fatty acids

Flax Seed or Flax Oil – contains heart healthy omega-3 fatty acids & fiber

Broccoli – contains dozens of nutrients including calcium to support strong bones

Oats – fiber & protein pack a 1-2 nutritional punch

Oranges – an excellent source of vitamin C.  One orange (130 grams) supplies nearly 100 percent of the recommended daily dietary intake of vitamin C

Salmon – a delicious way to get your protein & Omega-3 fatty acids, which helps boost brain power

Tea (green or black) – rich in antioxidants to help protect the body against cell-damaging free radicals

Tomatoes contain high level of lycopene - an anti-oxidant that helps prevent cancerous cell growth

Walnuts – these tasty nuts, which are great for snacking, help lower LDL cholesterol (the bad cholesterol)

Beans – a rich source of protein & fiber (and a great meat substitute for vegetarians!)

The easiest way to start reaping the benefit of super foods is to treat yourself to a healthy Designer Whey shake every morning. Toss in a handful of frozen organic blueberries, a ½ cup of non-fat or low-fat yogurt & some flax oil. Check out some of our shake recipes that include spinach and pumpkin! They’re delicious…we promise! And you’ll love the way you feel. Here’s to a healthy 2012!

If you’re ready to take on 2012, we’ll help get you back on track to make this your best year yet. Ready? Let’s get started.

First and most importantly, decide what your fitness goals are. Your fitness goals need to be clearly defined, specific, realistic and measurable. Once you get clear on what you need to accomplish, it’ll be easy for you to put together your plan of attack.

What does a specific, realistic and measurable goal look like? Here’s an example. Instead of saying “I want to lose weight” say, “I’m going to lose 20 pounds by April 30”. Here’s another example of a specific, realistic and measurable goal: “Next November, I will run the New York Marathon under 5 hours”. You get the picture.                                                                                                                         

Now that you have a clearly defined goal, you need to put your plan into place. If you’re not sure what you need to do to achieve your fitness goals – here’s a hint: exercise is part of the part of the battle, but the most critical part of getting fit is your diet. That’s right.  Eating a balanced, healthy, protein-rich diet is the most important part of losing weight and keeping it off.

Which diet is best for you?
Finding and sticking to a diet that’s best for you can be complicated. The clutter of information on the topic can be confusing & overwhelming. Some nutrition experts recommends eating 5-6 small meals each day, while others say eating in-between meals only adds unnecessary calories.

No matter what meal plan you find works best for you, there’s one thing that can’t be denied: eating a protein-rich diet will help you build lean muscle. And more lean muscle means better fat burning.  

For those of you looking to slim down, you’ll get the most out of your diet & exercise regimen by adding DESIGNER WHEY protein powder to your daily lifestyle. Whey protein is scientifically proven to reduce appetite and increase your metabolism because it’s the most calorically efficient way to give your active body the protein it needs.

The bottom line is to burn more calories than you take in. Know your BMR and plan accordingly. Oh, and keeping a food journal doesn’t hurt!

Let’s Get Moving!
Getting back into your exercise routine after the holidays can be tough, even for the most disciplined gym rats. Here are a few tips to help you get back on track:

1) Don’t go overboard! Start back with a reasonable workout that won’t strain or overwork your muscles. Injury and excessive muscle fatigue will only deter you from sticking with your plan. Start off with a gentle yoga class or brisk walk every morning.  As your body adjusts, increase the intensity and lengths of your work out.

2) Hire a personal trainer to get you going and keep you motivated

3)  Find a new & challenging form of exercise that gets you excited.  If the same gym routine or run seems boring to you, why not mix it up a bit? Try a hot yoga or pilates class, give Zumba on your Wii a try, or kick some butt in a boxing class.

Take it from Manny Pacquiao’s nutrition trainer:

“Let 2012 be your year to get fit. Obesity is the main cause of heart problems, arthritis, stroke and other diseases. Get on and stick with a good fitness program and eat right. Make sure your diet is high in protein and low in sugar and saturated fats and you’ll be on your way to looking and feeling your best.” – Alex Ariza

Join our resolution to get fit and stay fit. Visit Designer Whey on Facebook every day in January for life-changing nutrition and fitness tips!

1. Eat six small meals a day.

When confronted with a potluck, a holiday meal, or a work party our tendency is to go for the gusto and pig out!  Sound familiar?  Instead try to stick to a small meal even at these times.  For me, these small meals are about three hundred calories each.  Web search for “online calorie calculator” to help determine how many calories to consume to maintain your current weight, or lose weight.

2. Make an extra plate for later.

Want to go back for seconds?  Aunt Martha’s banana-cream-puff pie only come around once a year?  I know the feeling.  I had the most delicious chili rellenos at my Women’s Study Group Potluck.  They were to die for, or to live for another day for, and eat in the morning for breakfast!  The thought dawned on me, “I could make an extra plate for later!”  Next time I will try this.  Leave a comment if you try this, or have tried this, and let me know how it works!  Knowing I can have some more stuffing later entices me to exercise self-control, without stuffing myself until I feel ill.  Know the feeling?  Stuffed Christina is not on the holiday wish list this year.

To keep the caloric intake down, I decided to scrape most of the cheese off and eat mostly the chili portion, which worked out quite fine and kept my calorie intake for the meal lower.  Part of the problem with potlucks is you really do not know how many calories are in each dish.  Note to self: “decision” is the key word here.  It is your decision what to put on your plate and how much.  Most importantly do not kid yourself into thinking the calories do not count or just continuing to dive in.  The extra calories have to go somewhere.

3. Skip any and all caloric drinks!

Need a quick Soda fix?  Then take a sip and go back to water!  Do you have any idea how much sugar is in one can of soda? There are ten packets of sugar in one can of soda!  Juice, sparkling cider, wine, beer, tequila, etcetera, they all turn to sugar in your body.  Want to avoid the four pounds that most people gain each holiday season?  Then kick the cola habit and go with water.  Add a little lemon.  Add a little Designer Whey Protein packet and get ten grams of protein and a tasty treat without added sugar or low quality sugar substitutes.

4. Drink plenty of water.

Our bodies are made up of 75% water when we are born and down to as low as 45% water if we are obese.  Average range of water for men is 60% and 55% for women.  Lean muscle mass holds more water than fat.  Whether you want to lose weight or gain weight (Yes, some people have a gaining weight problem.  Shocking!  I know) you need water to survive and it will help fill up your tummy during those feasts of fat and frolicking French fries at the drive through on your long trip to Aunt Mildred and Uncle Frank’s house.  So skip the fries, ask for a protein style wrap (hamburger wrapped in lettuce), and ask for an extra-large water!  Your body will thank you for it.  I know mine will. :)  Better yet…

5. Pack healthy snacks for long road trips.

My husband, Jason, thought of bringing sliced cucumbers and boiled eggs on our trip to Grandma and Grandpa’s house this year.  What a great idea!  Thanks honey!

6. Take a few bites of a sinfully delicious desert or entrée to get the taste but not all the calories.

I have heard it said more than once that the first couple of bites are the best.  Your taste buds are primed for variety and flavor and they soak up those first few nibbles.  Close your eyes.  Feel the texture on your tongue.  Sense all the different flavors in the bite.  Then, throw the rest away!  This takes willpower, but it is worth the effort, and your bottom line will thank you for it!

Have a Happy Hanukkah, Merry Christmas, Happy Kwanzaa, and Happy New Year!  And happy thoughtful healthy eating!

I thought it would be kind of milky tasting lemonade, since they use whey protein which is derived from cow’s milk.  To my taste bud pleasure, they taste just like a big glass of ice cold lemonade. Also, there is no sugar and ten grams of protein!  To Go Lemonade is a perfect little treat in between meals or on the side to get in some much needed protein.

The other thing is, sometimes I do not want to add protein powder to my smoothies.  Sometimes I just want a nice tall glass of slushy fruit.  Different strokes for different folks, or as I like to call it, different shakes for different breaks!

So the next time you need a serving of protein and do not feel like digging a hole in your backyard to host your own luau with genuine roasted pig or whatever other protein foods you enjoy, try a little lemonade instead!  Or the other flavors: Tropical Orange and Mixed Berry.  My kids love all three!

Here are the winners in alphabetical order by first name:

ALEXANDRA BURT
ALLEE BENNETT
ALLISON OSBORNE
ANDILU EMENS
ANGELA BURNETT
ANGIE DAVISON
ANITA REIBEL
ANNE BUGLIONE
APRIL DELLAMORTE
AUDREY FROST
AVA KUSER
BARBARA BAKIE
BETH LEAP
BETSY BARNES
BRENDA SHELINE
CAROL DEL GAUDIO
CAROL SCHIPPER
CHERYL BARTELS
CHERYL BUCK
CHERYL MAYERS
CHRISTIN HALL
CINDY MORRIS
COREY SWINNEY
CYNTHIA WHITE
DAINYA OLSEN
DAVID JOHNSON
DENISE ELLIS
DIANE MILGATE
DORA ZEPEDA
ED NEMMERS
ELAINE REESOR
ELIZABETH A. HICKS
GINA GIBBON
GORDON ZHOU
HANNAH BARRINGER
HOLLY TAYLOR
JAE JIN
JAMES FIDDLER
JANICE WILSON
JAYLINE THOMAS
JENNIFER ONTKO
JENNIFER RICHARDS
JESSICA SMITH
JULIA EYERS
JULIE ROMANO
KALYANI SAM
KARA NUISMER
KAREN EDDLEMAN
KATIE HALVERSON
KAY ZARRUGH
KEELY PURVIS
KELLY LIGHT
KEVIN ROARK
KRISTEEN RITLEY
KRYSTINA MOSCHELLA
LEONA EVANS
LESLIE SMITH
LINDA FINGER
LINDA WINSLOW
LISA FULLERTON
LIZ FRIESEN
LORI BIRDSONG
MAI LU
MAKENNA LEWIS
MELISSA HARTLEY
MELODY SEIDEL
PAM SWANGER
PAMELA EDGMAN
PEGGY GOMEZ
PETE CHILDS
PETE LOWLES
REBECCA CORMIER
REBECCA STANLEY
REGINA GILLIS
ROSALEE CORTEZ
ROSE BONGIOVANNI
ROY PAYNE
SANDY JOHNSON
SANDY PYLE
SARAH LAVIGNE
SARAH O’MALLEY
SARAH SHIRLEY
SHANEKQUA CLARKE
SHANIDA SHARP-BYRNES
SHANNON SPERO
SHIRO TOHARI
SUSAN MOSS
SUSAN WEST
SUZANNE SICURANZA
T CLOUTIER
TASHA GRANT
TERESA TACKETT
TIFFANY RAINES
TIM BEDDINGFIELD
TONI PANAOU
TONYA COOPER
TRAVIS M
TRICIA MARTIN
VICKY ADCOCK
YOSHIMI LEYDE

Think you know everything about your favorite Designer Whey^® protein products? Which of these statements is false:

1. Designer Whey’s delicious bars pack a 10 gram protein punch.
2. Designer Whey^® protein powders have only 3 grams of fat and sugar per serving.
3. Designer Whey’s satisfying bars have only 170 calories or less.
4. Our deliciously-healthy powders give you 18 grams of protein at only 100 calories per serving.

Need a hint? Get the scoop on our delicious protein bars here: www.designerwhey.com/designer-whey/products-bars.htm

And on our protein powders here: www.designerwhey.com/designer-whey/products-powders-original.htm

The first 100 respondents to email the correct answer to winner@designerwhey.com will win one of our delicious protein bars! Good luck!

HOW TO PLAY:

Simply email the number of the FALSE statement to winner@designerwhey.com by  Friday, December 2, 2011 at 3pm PST / 6pm EST. The first 100 correct responses will automatically win a Designer Whey^® protein bar. Be sure to include your name and mailing address with your answer. We will announce the 100 winners on our Designer Whey^® Facebook page on Monday, December 5th. If selected, your bar will automatically be shipped to you via USPS. Contest eligible to U.S. addresses only. One prize per household. Must be 18 or older by December 2, 2011 to enter. Giveaway void where prohibited by law, and is subject to federal, state and local regulations.