Dr. Paul Kennedy’s Fruit Smoothie Recipe

by on August 20th, 2013


Dr. Paul Kennedy discusses nutrition and nutrient density. He presents a Fruit Smoothie Recipe that is high in protein, high in fiber, low in calories, and has no cholesterol.

Nutition & “Quick Set System” Workout Walk-through – Be Fit, Stay Fit America with Dr. Paul Kennedy

by on July 20th, 2013


Dr. Paul Kennedy cooks a nutritious lunch. For lunch, he cooks a chicken dish that includes chicken breasts, assorted vegatables (cauliflower, broccoli, and green peppers), black beans, and brown rice.

Dr. Paul Kennedy walks Judy through a workout using the “Quick Set System” – training the check, back, shoulders, hips, and legs. Exercises include incline chest press using dumbbells, pull-overs for the upper back (using a selectorize machine), upright rows for the shoulders using dumbbells, leg abductions to work the outter hips via manual resistance, and leg curls using a selectorize machine.

Restaurant Food and Fast Weight Gain

by on September 29th, 2011

Doctor Paul Kennedy

It’s hard to believe but it turns out that the average American “eats out” about 20 times per month. Previous studies have shown even higher rates of food consumption away from the home. Another recent survey indicated that 20% of the population proudly consider themselves “fast food junkies.” As part of my seminar series on fitness and wellness, I include a section on weight loss and food consumption. Primarily, I ask the participants, if they have a personal issue with excess body weight (fat), to find just two hundred calories in their eating plan that can be easily eliminated. Keep in mind that two hundred calories is about the number of calories in a can of non-artificially sweetened soda and a small cookie. Clearly, this should be easy to do but, for some, even this is considered a “sacrifice”. What a pity because just this simple adjustment in their eating plan will result, if all other factors remain the same, in an annual loss of about twenty pounds of fat! To bring it into even sharper focus for the “fast food junkies”, I explain to them that it is possible to significantly reduce their caloric intake at a fast food restaurant with the following example.
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Wholly Guacamole

by on June 21st, 2011

Doctor Paul Kennedy
Summer makes me think of two of my favorite thing: Skinny Girl margaritas and guacamole! I usually make my own guacamole, but I noticed All Natural Wholly Guacamole in the produce section of the grocery store and thought I would give it a try. I was pleasantly surprised to see only a handful

of casino online ingredients: Hass avocados, Jalapeno puree, onion, salt and and NO additives, preservatives or trans fats. In addition, each serving contains heart healthy monounsaturated fat as well as folic acid, potassium and fiber. Now the important

part…the casino taste! Wholly guacamole has a very smooth and creamy consistency with a few chunks of avocado and just the right amount of spice and garlic. Serve with baked whole wheat pita chips for a healthy snack, or use on sandwiches, salads or grilled chicken for generic cialis a quick and easy dinner. My personal favorite is Wholly guacamole with scrambled egg whites and fresh tomatoes…delicious! Bottom line: a quick and easy alternative to homemade guacamole that tastes fresh and is loaded with heart healthy nutrients.


Stuffed Turkey Burgers

by on June 20th, 2011

Doctor Paul Kennedy

Serving: 4


  • 1 1/4 pounds lean ground turkey breast
  • 1/2 cup chopped roasted red peppers
  • 1/2 cup shredded part- skim mozzarella cheese
  • 1/4 teaspoons salt
  • Freshly ground black pepper
  • 4 whole wheat hamburger buns


Separate turkey into 4 equal sized rounds. Make 2 online casino equal sized patties out of each round, so you have 8 patties total. Sprinkle 4 of the patties with 2 tablespoons

red peppers and 2 tablespoons cheese, and top with remaining patties, working the turkey around the edges to seal burgers closed. Season burgers with salt and ground pepper. Grill until cooked through, about 5 minutes per side. Serve on hamburger bun and bouncy castles for sale in canada


Nutritional Information (Per serving)

346 Calories; 3 g Fat; 28 g Protein; 28 g Carbohydrates; 3 g Fiber.

Understanding your Metabolism

by on November 18th, 2010

Article by: Lifefitness.com
People who are overweight or prone to gaining weight easily sometimes blame a slow metabolism for their bodies not expending calories quickly. But before pointing the finger at your metabolism, you should understand exactly what it is, what affects it and how you can raise it.

When most people talk about metabolism, they are referring to the rate at which their bodies burns energy, which is provided in the form of calories by food they eat. The two main types of metabolism are basal metabolic rate and resting metabolic rate.

Basal metabolic rate (BMR): Your body needs energy simply to exist. Every time your heart beats or you take a breath, you burn calories. BMR is the minimum level of energy required to sustain your body’s vital functions, such as breathing and brain activity, while awake, and does not account for physical activity.

The number of calories required for basal metabolism varies with sex, age, body size, lean body mass (muscle) and hormones. Because of the increased activity of cells undergoing division, younger folks have a higher (faster) metabolic rate than older people. In addition, as a result of a greater percentage of muscle tissue in the male body, men generally have a 10-15 percent faster BMR than women.

Resting metabolic rate (RMR): This is similar to BMR but refers to the rate at which you burn energy or calories at rest. Resting metabolism makes up about 50 to 75 percent of your caloric expenditure each day and is proportional to your body size and surface area, so taller, heavier individuals have a higher RMR than shorter, lighter people. In addition, people with more muscle have higher RMRs because muscle processes more calories than fat.

The Influence of Physical Activity

Physical activity, such as exercise, also has a great effect on your overall metabolic rate, boosting it both during the workout and afterward. Research proves that during vigorous exercise, metabolic rates can increase as much as 10 times the resting value. Physical activity can account for between 15 percent and 30 percent of your daily caloric burn, depending on the intensity and duration of the activity.

Other Considerations

Even your digestive process burns calories and increases metabolism. So just eating and processing food accounts for about 10 percent of your overall caloric expenditure.

Climate also can play a role in determining your metabolism, as studies show that the RMR of people in tropical climates or very cold environments is generally five percent to 20 percent higher than those in more temperate locations. With these temperature extremes, the body has to work harder simply to maintain its core temperature.

Increasing Your Metabolism

The reality is that RMR accounts for the majority of your caloric expenditure, and several things out of your control, such as genetics, sex, hormones and age, determine it.

The good news, however, is that you can increase your metabolism through exercise. The combination of regular cardiovascular activity and strength training will result in a body with more muscle and less fat, which produces a higher metabolism because even at rest, your muscles actively use more calories than fat tissue does. As a result, your metabolism speeds up to provide your muscles with energy. The more muscle you have the higher your metabolism will be. Therefore, the best thing to do to raise your metabolism is to get and stay active.

An Ounce Of Prevention

by on October 5th, 2010

Dr. Paul KennedyWe all know that health insurance doesn’t insure health but, rather, it insures sickness. And we all know that those individuals who exercise on a regular basis are less prone to a growing list of chronic diseases such as diabetes, heart disease and even some forms of cancer to name just a few. So why aren’t the insurance companies in the health business rather than the chronic disease business? Why would an insurance company not support (i.e. pay for) a weight loss/fitness program rather than gastric by-pass surgery. Well, aside from being tied to a profit motive (an unfair and counterproductive relationship when it comes to health), the tide may be starting to turn.
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Before and After Your Workout—What to Eat or Drink

by on August 1st, 2010

Periodically there is a reanalysis of what has become known as “sports nutrition” (which in most cases is essentially “exercise nutrition”) with respect to ratios or percentages of carbohydrate and protein consumption. As is usually the case in “exercise prescription” there are literally dozens of mitigating factors that may need to be considered in order to come up with the optimal amounts of these essential “nutrients” that will, hopefully, allow us to perform AND recover from exercise and/or competition more quickly and safely. Some of these factors include workout intensity, body type, gender, ambient temperature (temperature plus humidity), length of exercise bout or competition, current fitness level, type of exercise (endurance versus strength or power), the “timing” of the nutrient intake and even fitness goals (for example, weight management versus training for a specific activity or sport competition). It’s no wonder then that many people feel confused by all the commercial hype surrounding “supplements” or products associated with improving performance or even body composition. Let’s take a look at some fundamental ideas that will help to improve YOUR performance and maybe even save you a little cash.

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Sugar, Sugar — Another Look

by on June 1st, 2010

Everyone enjoys something sweet every now and then—myself included. But we as a culture eat more refined sugar in one day than our caveman ancestors did in a lifetime. It is estimated that the average person in the United States consumes about 40 POUNDS of sugar annually and another 160 POUNDS of “other sweeteners” such as viagr a pfizer high fructose corn syrup (HFCS)—the preferred sweetener used by manufacturers of carbonated soda and fruit juice “cocktail” (fruit juice sweetened with additional refined sugar or HFCS in order to make it cheaper). To put that amount of sugar per serving into perspective, assume that a person with whom you are having lunch orders a medium sized glass of carbonated water and calmly adds 10 TEASPOONS OF SUGAR before drinking it! You would probably be a bit shocked by that. BUT, that’s the same sugar “hit” as one 12-ounce can of soda. How much sugar in a “Big Gulp”???? Over 400! Get the picture? And there is even more “hidden” sugar in dozens of the processed foods that we love to eat. But just focusing on the overload of unneeded calories is only one part of the issue as described in my previous article on the subject (see “Sugar, Sugar”). The essentially non-nutritive value of refined sugar and HFC has many other unwanted effects that can be just as damaging as the creeping overweight due to caloric excess.

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Where The Calories Go To Play

by on March 1st, 2010

In last month’s TOTM (“ I Just Want to Lose Weight!”), I stated that the “culprit” in unwanted fat weight gain was too many calories compared to the amount of calories used to support the body’s activities. In other words, too little activity and too much food! But there is a corollary to the formula that many fail to implement in their daily lives. It’s easy to reduce caloric intake a bit (say, 200 calories per day) and to engage in a bit more daily exercise (a short daily walk, for example). But there are other factors that can help in a big way and that can have permanent positive effects on weight control. Here’s how?

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Diet and Immunity

by on December 1st, 2009

With a swine flu epidemic in full swing, it seems that there is no better time than the present to review the relationship between the strength of our immune system and our diet (i.e.-what we eat on a regular basis). The idea is to increase the quantity of foods that provide a “boost” to the immune system’an idea that was, for some time, thought to lack a sufficient data-base of proof. Well, no more! And the kicker is that many of those same foods that we always knew were good for us are, in many cases, not just foods that will keep us fit and trim but can also assist us in defending our bodies against “invasion” from viruses like the ones that cause colds and flu. Additionally, many of these same foods will help to increase our resistance to infections due to an increase in our white blood cell count—a critical part of our immune system.

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Fiber – Another Look

by on October 1st, 2009

It has been a while since an article about dietary fiber has graced these pages. It does seem that Americans are now getting the message about fiber based on information from the International Food Information Council Foundation that indicates that consumer awareness of the value of fiber has grown while focus on carbohydrates, while still important, has leveled off. What this information DOESN”T mean is that Americans are getting the fiber that they need. The USDA has estimated that only 20% of the population (about one in five Americans) gets the dietary fiber that they need. How much is enough? Well, for men and women fifty and under the amount is 38 and 25 grams respectively and for older Americans (those over fifty) it is, respectively, 30 and 21 grams. Dietary fiber, of course, allows the body to remain “regular” and stimulates the function of the bowels.
As a result, they help reduce the incidence many digestive disorders from irritable bowel syndrome to diverticulitis (small inflamed “pouches” that can develop in the colon) to hemorrhoids.

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Glycemic Index — Revisited

by on April 1st, 2009

It’s been nearly six years since I wrote about the glycemic index, or GI, as a factor in blood glucose control and weight control. The evidence at that time was still a bit speculative but in general showed that people that ate foods that were lower on the glycemic index (an index that measures how rapidly blood sugar can rise in relation to the consumption of a specific food), the greater the weight loss. But part of the issue back then also involved trying to measure how foods were mixed in the form of a meal. It appears now that the issue has been described in a little bit better detail with the development of a term now known as “glycemic load” or GL.

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Mitochondria — Part Two

by on December 1st, 2008


three years ago, in January 2006, I wrote about the importance of exercise and weight loss with respect to the increase in the mitochondria of the cells (“Mitochondria-The Little Engines That Will!”). These mitochondria, as stated in the article, were just then being seen as an important part of any weight loss or weight management program. As it turns out, some new research has shown that this is, indeed, the case. In the most recent issue of my favorite nutrition periodical, “Nutrition Action” (published by the non-profit group The Center for Science in the Public Interest), the role of the mitochondria has been put into even clearer perspective. Usually, “Nutrition Action” rarely gets into the physiology of exercise and the components that contribute to weight management outside the realm of food rip-offs and diet control. However, it appears that the contribution of mitochondrial development as a result of proper exercise programs and its effect on “natural” and healthy forms of weight loss were too big to ignore.

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Holiday Feasting — Problem of Pleasure?

by on November 1st, 2008

Although it may seem a little early to start thinking about holiday eating issues, it seems that the average weight gain for Americans is influenced heavily (no pun intended) by events that begin in the fall and, of course, early winter. For example, how much leftover candy is till floating around your home or office after Halloween? It’s not easy to resist those little “fun size” candy bars is it? Whatever the Trick or Treaters don’t carry away from our door, we gladly use as temporary “snack” food for the next couple of weeks. And there is always someone at the office or workplace that puts out some goodies from his or her own Halloween leftovers.

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Diet and Brain Function

by on October 1st, 2008

I have written before about the obvious effects of diet and its relationship to various conditions such as diabetes and heart disease. The pervading factors in this relationship are usually high levels of fat (especially saturated fats) as well as excess calories. I’ve also discussed on some occasions the positive links between regular exercise and improved brain function. But the connection between diet and brain function is a little more tenuous and murky. Fortunately, some recent research has begun to show that there is a positive response by the brain (either reactive or proactive) to a proper diet that is lower in fat and calories – especially where it involves memory.

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Vitamin D — Revisited

by on September 1st, 2008

I have written about Vitamin D in the past (see “Vitamin D – Superstar” and “Supplemental Vitamins – Should I or Shouldn’t I?” in the archive) as part of a long-term lesson plan about supplementation and the functions and needs of specific nutrients. My first TOTW about vitamin D was nearly five years ago and the most recent was in 2006. Why another “story” about vitamin D? Well, the information about this important nutrient just seems to keep piling up.

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Medication and Childhood Obesity

by on August 19th, 2008

While it is no secret that our children are becoming fatter due to lack of exercise and improper diet, the American Academy of Pediatrics (AAP) has put the cart before the horse in a recent position paper (July 7, 2008) that effectively promotes (not suggests) that statin drugs (used to reduce blood cholesterol levels in adults) are a proper response to high cholesterol levels in children as young as eight years old! Now granted, the position paper does say that the drugs should be used ONLY after a six to twelve month dietary intervention has been attempted. However, the “new” position seems to be in direct conflict with their own statement made just six years ago concerning the use of Lovastatin for children due to potential adverse reactions. Secondarily, many pediatricians are concerned about the lack of long-term studies with respect to the effect of these drugs for children. In other words, the use of these statin drugs in children is now going to become a public experiment.

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The Economics of Nutrition and Obesity

by on March 3rd, 2008

A year or so ago I gave a fitness presentation to a mostly female audience with the purpose of making individual health and fitness programs (including eating plans) easier to create and, more importantly, to follow. The audience was also from what might be called a ”challenged” socio-economic group and, therefore, needed some answers as to how to get more nutrition for their money. They seemed to enjoy the presentation content (attendees purchased 40 copies of my book in under ten minutes following my talk) but one woman remarked that even though she had trouble making ends meet when it came to buying food for her family, she was STILL struggling with her weight. Aside from regular exercise (which she claimed that she did on a regular basis) she was still obese and her two children also struggled with their weight. ”How”, she asked, ”can my family have weight problem when we can barely afford the basic nutritional necessities?”. For one of the few times in my professional career, I was a bit stumped. We chatted in an open forum about calories and ”nutrient density” and as the conversation continued, I realized that she was really talking about calories provided per dollar spent rather than a focus on the actual nutrient content of her purchases. I stupidly asked her why her focus was only on food cost rather than food CONTENT and she said, ”Because I have no choice!”

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Eating Plan Content

by on November 26th, 2007

Everybody, it seems, is or was confused by the different diets out there that suggested ”High Protein, Low Carbs” or ”High Carbs, Low Protein” or any other permutation of the major dietary nutrients. Most just want to know the bottom line in terms of what works in the real world for the long clomid haul (most ”diets” are short term fixes to long term issues). A simple yet elegant study published last year in the Journal of the American Dietetic Association (June 2006) may shed some light on some real world observations. The study was an assessment of the dietary (eating) habits of a matched group of ”normal-weight” versus obese adults. No ”diets” were forced on the subjects and then analyzed. Rather, the dietary habits of the two groups were analyzed using a simple food frequency questionnaire so that the information collected was what was REALLY being consumed (or as close as can be assessed using a self-reporting technique).

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