Mitzi Dulan – America's Nutrition Expert
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Get Fit with Team KMBC!
by Mitzi Dulan, RD, America’s Nutrition Expert®
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I’m so excited to be working with KMBC to help them get fit and I want to help you get fit! We are going to work hard and have some fun! Larry Moore, Lara Moritz and Bryan Bubsy all got a copy of The All-Pro Diet which I co-authored with NFL Future Hall-of-Famer Tony Gonzalez. I have also met with each of them individually to help them on their journey to get fit and lose weight and we are hoping you will join us, too! I promise you will not be on a dreadful, tasteless diet that makes all the weight come back (and more) a few months later. You will need to work on portion control and eating more nutrient-rich foods. You can check out our Get Fit page and my videos on packing a lunch for adults and kids.

With more than 26% of American adults now classified as obese and 1 in 3 kids being overweight or obese, it is time we take some personal responsibility and take action! As a registered dietitian for over 14 years and as a person who has struggled with my own weight, I know that it isn’t easy but it is simple. Here’s the magic bullet folks…MOVE MORE, EAT LESS! Believe it or not, it actually does work! Like I said, it’s not easy. I’m a foodie and I love food and I love to eat. If I had to choose I would say I “live to eat” instead of “eat to live”. Just so you know, I’m not the food police. My personal favorite dessert is a molten lava cake with vanilla bean ice cream and I do enjoy it on occasion.

Think of negotiating your calories and making food choices similar to how you budget your money (I know, many of us aren’t so good at that either). You get a daily calorie budget which can vary based on your size, gender, activity level and goals. If you are a male trying to lose weight you might need about 1700-2000 calories per day. A female might need 1300-1600 calories per day. Every day you must make dozens of decisions with how you spend your money and the same should be said for how you consume your calories. You are the one who is in control and making that choice so take personal responsibility. Don’t blame the decisions you make on other people or else it will prevent you from being successful. The breadbasket? Glass of wine? Dessert? Here’s what I mean about negotiating. If you love dessert- skip the wine and bread and split a dessert. If you would prefer wine- have a glass (after the first 2 weeks). No one is saying food can’t be fun or flavorful if you are eating well. In fact, when you eat fresh foods from a clean, real foods diet, I would argue that you will enjoy your food even more!

Mitzi’s Top 12 Ways to Starting to Get Fit with Team KMBC!

1. Avoid ALL alcohol for two weeks! Yes, that’s right- NO ALCOHOL for the next two weeks!

2. Avoid drinking any calories. Calories from juice, soda, high calorie Starbuck’s drinks don’t make you feel satisfied but do add significant calories to your day.. Did you know drinking an extra 150 calories a day can pack on an extra 15 pounds per year?

3. Avoid the clean plate syndrome:  I’m giving you permission to leave food on your plate, in fact, I’m encouraging it! Unfortunately, you aren’t helping the starving children of the world by stuffing yourself at mealtime. Please stop eating when you feel satisfied; not full, stuffed or sick.

4. Start lifting. I’m definitely an advocate of weight training and that is for all the ladies, too! Aim to do about 10-30 minutes of weight training 3 times per week. You can buy some inexpensive dumbbells at Wal-Mart or Target.

5. Avoid artificial ingredients in your foods. Aim to eat clean, real foods with simple ingredients that are easy to pronounce. Reading an ingredient label shouldn’t feel like taking a science test.

6. Avoid eating after dinner. This one is HUGE and helped me the most to lose weight after giving birth to my second child. I stopped eating a bowl of cereal before bed and shed the weight instead of feeding my body an extra 400 calories right before bed.

7. Get moving! Alternate jogging and walking with a goal of up to 30 minutes 5-6 days per week. (Always talk to your doctor first prior to starting an exercise program)

8. Record Your Food Intake Daily. Research shows that people who lose weight and maintain the weight loss are more likely to log their food intake. Food logging keeps them accountable. If you have an iPhone check out the Lose It application which allows you to log your food intake and track your weight loss.

9. Eat a source of protein at every meal. Protein keeps you satisfied and prevents those food cravings from sabotaging your diet. Aim to get at least 20 grams at breakfast and 30 grams at lunch and dinner.

10. Remove 5 highly processed foods from your diet. You want to eat fewer packaged and processed foods so write down your top 5 processed foods that you are throwing out of the refrigerator and pantry RIGHT NOW!

11. Out with the white, in with the whole grains. No more buying white bread, white rice, etc. Instead, choose whole grain pitas, pasta, bread, bagels, tortillas, etc.

12. Aim to eat at least one plant based meal each day. We know that eating more plants is good for you. This will also save you money. Check out the recipe for black bean soup! Make sure you still have a source of protein from foods like beans or quinoa.

Make sure you watch the 5 pm and 10 pm news on KMBC in Kansas City tonight for the kick-off!!

Follow my nutrition, fitness and wellness tweets on Twitter at

Please tell me what you will start doing TODAY to get fit with Team KMBC!

2 thoughts on “Get Fit with Team KMBC!

  1. Hello Mitzi! Thank you for sharing all of your great knowledge on nutrition and fitness! As and athelete and someone who really cares about nutrition,I am greatly enjoying your blogs.
    After reading this article, I wonder if you might consider addressing the question of changes in nutritional needs we might consider as we get older? I’m still young and fit but get far too many injuries lately it seems (strained tendons and ligaments). I wonder if I need to adjust my dietary needs as I get older (in my 30’s now) so I can keep exercising to a ripe old age. A sports injury can be a real demotivator and I’ve also far too many friends who aren’t fit and healthy because they get injured quickly. Thanks & please keep up the great work!

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