Tag Archives: losing weight

Michael A Cordier

Michael Cordier Named Partner at Murphy Karber, Firm Gets New Name


Murphy Karber, a Phoenix construction, real estate and business law firm, announced it has added a third partner, Michael A. Cordier.

The firm also announced its new name, Murphy Karber Cordier PLC and unveiled a new logo. The firm will also use the trade name “MKC Law,” taking advantage of the State Bar of Arizona’s recent rule change.

In the late 1990s, Murphy and Cordier were partners at the former Phoenix firm of Robbins & Green, P.A.

“We are thrilled to add Michael and his legal skills and business acumen to the firm,” said Richard B. Murphy, founding partner of Murphy Karber Cordier PLC. “He will allow us to expand the firm’s services to areas we have not traditionally served.”

Cordier most recently served as the managing shareholder of the Phoenix office of DeConcini McDonald Yetwin & Lacy, P.C.

“Richard and I have known Michael since our undergraduate school days at the University of Arizona,” said Robert M. Karber, co- founding partner, Murphy Karber Cordier, PLC. “We are so pleased to have our long-time friend and respected colleague join the firm.”

Cordier represents a wide variety of businesses and individuals in commercial matters and often serves as an outside general counsel for businesses. His areas of focus include business and corporate law, employment and labor law, intellectual property, real estate and commercial transactions and litigation.


Over-training, under-eating

Over-Training, Under-Eating: Looking Vs. Being Healthy

Lose weight the right way — avoid over-training and under-eating.

Summertime! For many, this means vacations, adventures, fun drinks, good food and less clothing. That last one might make you feel a bit self-conscious. But there’s still time to look better! All you have to do is starve yourself and exercise every day until it’s go-time. It works, right? There is a difference between looking healthy and being healthy, but that’s probably not a priority right now.

I get it. Sometimes things get out of control, we lose track of time, and then we rush to get acceptable results. When you reach your deadline, I’m going to ask, “Do you have the summer body you wanted? Do you feel good? Are you excited and energetic?” Many of you showed little progress, so you dieted more and exercised harder. You don’t sleep well, you’re sore all the time, and you feel like you’re getting weaker. Ever hear Einstein’s definition of insanity?

Stop comparing

“I have a friend/relative that lives this way all the time and looks amazing.” Simple response is, “You’re not them so stop trying to be like them.”

People often exaggerate their nutritional and exercise habits. We all have different genetics and lifestyles, so unless you’re monitoring them around the clock, you can’t specifically compare your efforts.

The human body is adaptable and will fight to maintain balance. However, let me repeat — there is a difference between looking healthy and being healthy.

Too much exercise? Avoid over-training

Ever make JELL-O®? Exercise is the same for your body. It’s best enjoyed if given time to settle and take shape. If you keep opening the refrigerator to stir, it’ll look lumpy and deformed. This may be acceptable for JELL-O®, but not your body.

Over-training is when you don’t give your body enough time to repair the damage caused by exercise. A person can look good, but a medical exam will reveal distressed organs, weakened immune system, inflamed joints and muscle catabolism. In its fight to maintain balance, the human body will make sacrifices.

You may not notice or shrug it off as “good pain” or “getting older,” but this constant build-up of stress will manifest itself when you least expect. If you’re lucky you’ll just get sick, e.g. exhaustion or a bad cold. Otherwise you could experience a debilitating injury.

Fat-free is bad?

Replace the words “fat-free” or “low-fat” with “chemical $h!#-storm.” It takes man-made processing to alter natural foods while maintaining consistency and appearance.

Under-eating deprives your body of essential nutrients. This becomes crucial with the added stress of exercise. It’s easy to get focused on quantity instead of quality, i.e. counting calories without paying attention to the source of those calories. You need more fat than you realize just sitting in your chair. Cutting too much puts your body in a panicked “I’m going to starve” state, and it will hold on to and increase fat reserves every chance it gets.

Even with intense exercise, your body will fight to hold on to these reserves.

Stay active

Don’t take this as an excuse to eat fatty foods while sitting on the couch. It still takes effort, but maybe not as much as you thought. Exercise to feel fit and eat to be healthy. Don’t just learn, but take the time to understand the difference between processed and naturally occurring nutrients, especially fat. Yes, fat is a vital nutrient, not an evil toxin that sabotages your tummy. So maybe it’s too late for your ideal body this summer. You can still look good in winter, even if it’s for yourself.


Media-Influenced Weight Loss, Nutrition: Make Informed Decisions

“I really don’t eat that badly.” If I had a dollar for every time someone told me that, I’d be retired. If you’re seeking advice on nutrition there’s something about your body you want to change that your current eating habits are not satisfying.

Your nutrition

What is the basis for your nutritional guidelines? Are you following food industry principles and sponsored studies or independent PhD research? Most of the reliable information isn’t new; it has just been overshadowed by business propaganda.


According to the Centers for Disease Control & Prevention, obesity in the U.S. has increased dramatically since 1985; currently one-third of adults are in this category. And the 1980 USDA Dietary Guidelines for Americans supported a major shift to double the recommended servings of carbohydrates, including starches, whole and enriched grains, as well as a greater reduction in fats. The effort was to reduce the risk of chronic diseases ― but it’s not working. 
Obesity, diabetes, heart disease and cancer percentages are all on the rise. Furthermore, food is big business, and all major industries have lobbyists influencing government agencies. As food companies’ profits expand, so does your waistline. So whose standards are you following?

More Confusion

Spend this weekend counting how many ads you view in any media for diet/nutrition programs. Now, think back through the last 10 years. Atkins®, Sugar Busters®, Zone®, South Beach®, Weight Watchers®, Nutrisystem®, etc. Which one is the best?

All are based on reasonable medical facts. Try any one and follow the program strictly, no exceptions, and you will lose weight. And then what? Whether it’s because you reach your goal weight or quit during the program, they are all banking on the fact that you will stop.

They are all companies seeking profits, and they have statistics predicting when you will gain the weight back and return to the program or try another one. It’s a vicious cycle that wreaks havoc on your body physically, mentally and emotionally.

What do I do?

Stop focusing on weight loss. This is a short-term goal with little concern for more important factors. Reducing your total body weight doesn’t improve your body. Focus your efforts on improving your overall health ― blood pressure, cholesterol, blood sugar, sleeping better, sustained energy, elevated mood, mental clarity, and so on. The side effect? Long-term fat loss; you won’t be merely losing weight, but losing fat. Remember, it’s possible to stay the same weight while also lowering body fat.

Try this logic. Would Mother Nature provide anything to deliberately harm you? Is she focused on profit? All-natural means you can chase it, pull it out of the water, dig it out of the ground, or pick it off of a plant. Then you can eat it as is (or with minimal cooking because we’re not cavemen anymore).

Ever try Natural Cheetos? Tell me where I can find the Cheetos tree so I can pick a fresh bag. Remember that on your next trip to the grocery store. There are programs such as Paleo or Gluten-free living that are a bit extreme, but they do teach you to make better selections.

Nothing worthwhile is easy

Remember why and how badly you want this. It takes effort, discipline and desire. If it was easy everyone would look and feel great!

Educate yourself to make proper choices for your body and your lifestyle. Are you expected to maintain these choices all the time? Yes! That’s what a lifestyle change means ― for the rest of your life.

And although clean eating can put more demands on your budget, ask yourself this: would you rather spend now on better food or later on increased medical bills?

Eat healthy, eat super foods

Start Your Transformation By Eating The Right Foods: Super Foods

While many take on the challenge of losing weight as a New Year’s resolution, some scour the web for quick and easy fixes such as diet pills or fasting. Who really has patience anymore in this era of instant gratification, right?Protect your body, increase your health!

But, the first step to losing weight is learning how to eat right. This means changing one’s eating habits and, of course, knowing which foods are best for you. This probably comes to no surprise, but it’s astonishing how many people are unable or unwilling to maintain the healthy way of dieting, which sometimes takes weeks, even months, to see noticeable results.

For those of you who are determined to cut the calories and become a healthier version of yourself, start your transformation by focusing within — repairing damaged cells and keeping your immune system strong.

How do you go about doing this? One way — one of the easiest ways — is consuming antioxidants and all of the necessary vitamins and minerals found within super foods. (But don’t forget to combine this with an active lifestyle and exercise.)

Antioxidants are vitamins, minerals and other nutrients that protect and repair cells from damage caused by free radicals — harmful molecules in the body. These molecules are so harmful, the damage caused by them could lead to chronic diseases such as atherosclerosis (the hardening of arteries), arthritis, heart disease and even cancer.

Antioxidants also fight off damage to your immune system, making it stronger, which will help you ward off colds and other infections.

So why wouldn’t you start healing and protecting your body now?

It’s time to start fighting back! Here’s a list of some super foods that will help you on your quest to a healthier life, attitude and body.


Pomegranate, Flickr, ahisgett

Pomegranate / Pomegranate Juice

What it Has: polyphenols (antioxidants)
Intake: try to drink it daily; studies show no negative effects to drinking this powerful juice
How it Helps: improves blood flow; stops plaque from building up in vessels; helps prevent heart disease

Fat-free Yogurt, Flickr, QuotableKidney

Low-fat/Fat-free Plain Yogurt

What it Has: protein, potassium, vitamin D
How it Helps: provides a healthy balance of bacteria in your stomach; aids in achieving total nutrition


What it Has: 12 vitamins and minerals
How it Helps: eating eggs at breakfast means you may eat fewer calories during the day and possibly lose weight; aids in brain development and memory; nutritious


What it Has: protein, heart-healthy fats, fiber, antioxidants
How it Helps: in small doses, can help lower cholesterol levels and promote weight loss


What it Has: antioxidants, vitamin C, potassium, fiber, vitamin A, vitamin E
How it Helps: one of few foods that provide vitamin E, an antioxidant that protects body tissue from damage caused by free radicals

Quinoa, Flickr, avlxyz


What it Has: protein, fiber, iron, zinc, vitamin E, selenium
How it Helps: helps control your weight and lower your risk for heart disease and diabetes


What it Has: fiber (insoluble and soluble), protein, carbohydrates, magnesium, potassium, omega-3 fatty acids
How it Helps: helps lower cholesterol; fills you up and helps rid your body of waste



What it Has: omega-3 fatty acids, protein, iron
How it Helps: helps protect heart health



What it Has: vitamins A, C and K, fiber
How it Helps: helps build bones; helps control weight

Sweet Potatoes, Flickr, NatalieMaynor

Sweet Potatoes

What it Has: vitamin A, potassium
How it Helps: helps reduce the effect of sodium on blood pressure and reduce bone loss

Acai Berries, Flickr, gurucrusher

Berries (including Acai)

What it Has: antioxidants, phytonutrients, water, fiber
How it Helps: helps control blood sugar, keeps you full longer (potentially leading to weight loss); the best source of antioxidants







































      Know any other super foods missing from this list?
      Or is there something in particular you want to know more about?
    Let us know!