We all know the saying, “an apple a day keeps the doctor away,” but here are a few things you might not know about apples:

-2500 varieties of apples are grown in the U.S.

-Apples are a good source of both soluble and insoluble fiber, with about 4gm per medium apple.

-The skin of an apple contains antioxidants

-A medium apple contains about 81 calories

-Apples ward off metabolic syndrome

-Eating an apple before a workout boosts your energy and endurance levels because it contains the flavonoid called quercetin.

-Eating an apple stimulates the production of saliva in your mouth-which helps prevent tooth decay

So, in the midst of the fall apple season, grab some today and start enjoying the benefits of apples.








“Be the kind of person that your dog thinks you are.”






“There are three kinds of people in the world; those who make things happen, those who watch things happen and those who wonder what happened.”

-H. Ross Perot


question mark





“We make time for what is important to us.”






“Physical fitness cannot be achieved by wishful thinking or outright purchase.”

-Joseph Pilates

R1- 9DSC01263





He loved beer and dogs. He loved my mother for 30 years. He also loved to laugh, and that is what I will miss most of all about Bob, my dad.






If I had a nickel for every time my weight control clients said to me “I only eat once a day, but I can’t I lose weight,” I would be a rich man. Skipping meals is the worst thing one can do for their body because the body is smarter than we are. When we skip meals, the body thinks there is a famine going on and throws itself into starvation mode by storing the food as fat to be used as fuel later because it doesn’t know when we are going to feed it again.

So, in order to look more like a “Gilligan,” don’t be a  “Skipper.”  Avoid daily peaks and valleys when it comes to your appetite by eating little bits throughout the day and never skip a meal.






My daughter loves cinnamon and eats it on just about everything; apples, bananas.  She has always loved the taste, but has recently been extolling the spices virtues as a fat burner, a way to lower blood sugar levels etc. However, I had to point out to her that although cinnamon is believed by many to have lots of medicinal uses, it has not been approved by the FDA to treat any of them. What’s more, I told her that unless the cinnamon is pure (Ceylon), its virtues are even less. Finally, rumor has it that the powdered cinnamon you buy in the grocery store is mostly sawdust-but don’t tell my daughter.












Although most of us are aware of what foods are good for us and which are not, here are five of the best to consider and the reasons why:

1.) Watermelon-Great source of vitamin C and lycopene-an antioxidant that helps protect us from heart disease and cancer. Also, as watermelon is 92% water, it keeps us satisfied on less calories. Cucumbers (95%) water), salad greens (90%), and strawberries (91%) are a few others to try.

2.) Green beans-High in fiber which helps prevent weight gain and promotes weight loss without dieting. Boosting fiber intake by 8 grams for every 1000 calories consumed results in losing and average of 4 1/2 pounds.

3.) Blueberries-Keep your heart healthy because they contain polyphenols such as anthocyanins and ellagic acid. Eating just under a cup of blueberries daily for 8 weeks can increase levels of “good” HDL cholesterol and lower blood pressure. Red raspberries and strawberries also provide these same healthy attributes.

4.) Tomatoes-Want smoother skin? Then try some tomatoes which are rich in vitamin C. This vitamin is known to have youthful effects on the skin and can lower the risk of wrinkles and age-related dryness in middle-age women. Its antioxidant properties help protect against ultraviolet rays and keep the skin firm via collagen synthesis. Similar foods that can make these same claims include oranges, strawberries and broccoli.

5.) Salmon-The omega-3 fatty acids in oily fish can boost your skin’s defenses against UV damage. Those who ate a little more than 5 ounces of omega-3 rich fish each week decreased the development of precancerous skin lesions by almost 30%. Scientists think that omega-3′s act as a shield, protecting cells walls from free-radical damage. Try tuna fish as well.







Here is an uncomplicated way to help you test your fitness level and easily monitor your progress.

1.) Find a watch, stopwatch or some sort of timer.

2.) Warm up by marching in place or walking at a moderate pace for 3-5 minutes.

3.) Time yourself as you walk a full mile as fast as you can. How long did it take you? Write down the date and the time it took you to walk the distance. Be exact, down to the second.

4.) Repeat the test every 4-6 weeks to monitor your progress.  (Your goal is to shorten your time.)

Nothing is more depressing than working out and not seeing a visual benefit. Sometimes those visual benefits take longer than we expect; sometimes they never meet our expectations. But the real benefit of exercise is what happens on the inside. As you shorten your time, that means your body is pumping more blood with each heartbeat, moving more oxygen through your lungs with every breath, and generating power from more efficient muscles.