Resolutions
The reason resolutions (or diets or exercise routines) fail is because people approach them as all or nothing things. It has taken me years to outline a fitness routine I can really keep week after week. If something in my schedule changes then I have to take a few weeks and adjust my routine. Its not always perfect.
Dieting by eliminating a food group, drinking shakes instead of eating meals or using foods to cleanse is no way to live long-term so it will not work for most people. Deciding to exercise by going out and running until you feel nauseous or lifting weights that are too heavy with poor form is no way to start an exercise routine.
You need to pick a resolution that you can really follow through on – that means you’re ready to commit to it and it's something that you try to change gradually, not all at once on Jan 1. Below are some ideas that together will maximize your health and fitness, but just choose a few to start with and build from there!
1) REDUCE YOUR SUGAR INTAKE: Become aware of how much sugar you consume and reduce it. One teaspoon of sugar is 4grams.
2) EAT 100% Whole Grains: Not "whole wheat", not "multi-grain", not "enriched, unbleached or refined", find wheat pasta you can enjoy.
3) BURN FAT: Plan a certain number of days you can really commit to cardio exercise and do it. Walk, run, bike, ellip.
4) IMPROVE YOUR SNACKS: Potato chips, full fat ice cream, candy, cake, cookies, sugary cereals. Have them outside your home/office only occasionally
5) STOP OBSESSING: I really understand how crazy a number can make all of us but focus more on good consistent habits instead of the scale.
6) BUILD MUSCLE: If you train consistently one day a week you need to be sure to do a second day on your own, building muscle requires consistency.
7) SAY NO TO NEW DIET TRENDS: A new year brings new diets & new diet books. A good pattern of eating 90% of the time allows for 10% splurges.
8) LIGHTEN UP: On your butter, measure your oils every time, use cream, jelly and cheese sparingly. Start becoming more aware of what you eat.
9) EAT OUT LESS: You really don't know how many calories you are consuming when you eat out. Eating out often makes it very hard to stay fit.
10) PUT YOURSELF FIRST: A lot of things can come between you and fitness: your job, your family, your friends; no one can keep you on track except you!
Friday, December 18, 2009
Friday, December 11, 2009
MODERATION and Holiday Eating
Moderation is the key to successful holiday eating but it may be the key to successful dieting too. The best tip I've heard for keeping on track with your fitness goal during the holidays is rating your food. If its not a 9 or a 10 walk away. Don't waste your calories and fat consumption on cheesecake if you really love pumpkin pie. Don't eat it just because its there. Chances are if you have some body fat to lose a lot of it is from eating things just because they are there.
How living without MODERATION impacts your fitness goal (weight loss)
1) Start Saying No More Often. If you take on too much and say "yes" to friends and family when you really mean "no, I can't I have too much on my plate to do that", you are negatively impacting your health. Stress increases hormones that are fat storing.
2) Sleep.Stop burning the candle at both ends. We know that lack of sleep lowers our fullness hormone and increases our hungry hormone. Sleep more.
3) Stop Overeating. Its not a contest, you don't have to eat more than everyone else in the room. Is happiness really linked to fullness? Become aware of when you are full and STOP. Really, being a slave to food is ridiculous when you think about it!
4) Limit Drinking. Drinking 2 drinks can be as fun as drinking 5, especially if you don't usually drink 5+ drinks. Just as your stomach expands and your sense of how much food you need to eat to make you "happy" grows with your waistline, the more you drink the more tolerance you have for drinking. If drinking is a part of your normal social scene, start to reduce your social drinking over time. Slow down your pace and alternate alcoholic and non-alcoholic drinks.
5) Purchase in Moderation. Drive by the donut shop 4 times and stop on the 5th. Pick one splurge family snack per week to enjoy, make the rest of the snacks fruits and veggies.
Nothing is off limits if you eat/drink it in MODERATION. If you can't work more Moderation into your life you are going to be on the YO-YO for a lifetime.
How living without MODERATION impacts your fitness goal (weight loss)
1) Start Saying No More Often. If you take on too much and say "yes" to friends and family when you really mean "no, I can't I have too much on my plate to do that", you are negatively impacting your health. Stress increases hormones that are fat storing.
2) Sleep.Stop burning the candle at both ends. We know that lack of sleep lowers our fullness hormone and increases our hungry hormone. Sleep more.
3) Stop Overeating. Its not a contest, you don't have to eat more than everyone else in the room. Is happiness really linked to fullness? Become aware of when you are full and STOP. Really, being a slave to food is ridiculous when you think about it!
4) Limit Drinking. Drinking 2 drinks can be as fun as drinking 5, especially if you don't usually drink 5+ drinks. Just as your stomach expands and your sense of how much food you need to eat to make you "happy" grows with your waistline, the more you drink the more tolerance you have for drinking. If drinking is a part of your normal social scene, start to reduce your social drinking over time. Slow down your pace and alternate alcoholic and non-alcoholic drinks.
5) Purchase in Moderation. Drive by the donut shop 4 times and stop on the 5th. Pick one splurge family snack per week to enjoy, make the rest of the snacks fruits and veggies.
Nothing is off limits if you eat/drink it in MODERATION. If you can't work more Moderation into your life you are going to be on the YO-YO for a lifetime.
Friday, December 4, 2009
Achieve your goal this year!
No matter what your goal is - weight loss, building lean muscle, building cardio-respiratory endurance ... its time to start planning or else next year you will be right where you are now, planning for the following year. What is in the way of you reaching your goal this year?
Why do people fail to reach their goals. Because they stop trying.
Its hard to lose weight and get fit. People start the new year motiviated. By March they are bored, not seeing enough results, too tempted by old habits, too tired or stressed to maintain an exercise routine. In April they start to think about putting on a bathing suit and get serious until maybe July where they figure why bother. September is a time to get back in a routine and things go well until Nov-Dec holiday time blows all progress. The net result is no results.
How To Reach Your Goal:
(1) Commit to following through on your plan for 6 months.
(2) Start an exercise journal to log what you do and when. Log in what you do and when each day. Commit to 2 to 3 days of strength training and at least 3 days of cardio. Some people reach their goals with 3 intense days of cardio, some do well with 5 or 6 days of more moderate cardio activities. You have to find what works for you and gives you the results you are expecting. Not getting results? Don't scale down in protest, who benefits when you do that? Increase activity.
(3) Start a food journal. Avoid anything you can't eat in moderation. If you don't buy it (or drive through it) you can't eat it. Know your calories, get a food scale if you need one and keep writing for at least 6 months (see #1).
(4) Stay around motivating people, stick with your gym or trainer or walking partner. Quitting is not an option. Buy and serve what you need to eat to stay on track. Your family will live without pizza and french fries, everyone can benefit, don't use your family as an excuse to blow your plan.
(5) Exercise when you don't want to, have one drink instead of three, skip or share dessert, have a plan and follow through.
The reason why people fail to reach their fitness goals is because its easier not to!
Why do people fail to reach their goals. Because they stop trying.
Its hard to lose weight and get fit. People start the new year motiviated. By March they are bored, not seeing enough results, too tempted by old habits, too tired or stressed to maintain an exercise routine. In April they start to think about putting on a bathing suit and get serious until maybe July where they figure why bother. September is a time to get back in a routine and things go well until Nov-Dec holiday time blows all progress. The net result is no results.
How To Reach Your Goal:
(1) Commit to following through on your plan for 6 months.
(2) Start an exercise journal to log what you do and when. Log in what you do and when each day. Commit to 2 to 3 days of strength training and at least 3 days of cardio. Some people reach their goals with 3 intense days of cardio, some do well with 5 or 6 days of more moderate cardio activities. You have to find what works for you and gives you the results you are expecting. Not getting results? Don't scale down in protest, who benefits when you do that? Increase activity.
(3) Start a food journal. Avoid anything you can't eat in moderation. If you don't buy it (or drive through it) you can't eat it. Know your calories, get a food scale if you need one and keep writing for at least 6 months (see #1).
(4) Stay around motivating people, stick with your gym or trainer or walking partner. Quitting is not an option. Buy and serve what you need to eat to stay on track. Your family will live without pizza and french fries, everyone can benefit, don't use your family as an excuse to blow your plan.
(5) Exercise when you don't want to, have one drink instead of three, skip or share dessert, have a plan and follow through.
The reason why people fail to reach their fitness goals is because its easier not to!
Monday, November 30, 2009
Obese Pets & New Weight Loss Ideas for Owners
Obese Pets!
The Association for Pet Obesity Prevention estimates that half of the dogs and cats in the U.S. are overweight or obese. Like the human epidemic, this is putting our pets at risk for many of the same ailments as the human epidemic, including heart disease, respiratory disorders, osteoarthritis, and diabetes.
How does this happen to our pets?
* They don't get out and get enough exercise, they're owners don't take them out for walks, its to the curb and back in.
* Rather than throw out food they are given what the kids leave on their plates in addition to their meals.
* So that they are not left out they are fed table scraps like pizza, cake etc. which is not healthy for a pet.
* They're food is not measured and they are given more food than their weight and activity level warrant.
Hmmm.
Is you're weight loss plan losing ground? Here are some ideas for pet owners.
1) I had a client that got a dog, started walking it each morning and lost 15 pounds.
A dog can be a great motivator to get out for a walk, of course only get one if
you are able to care for it. If you don't have a dog to walk, just take yourself
out each day for a walk.
2) Know how much you should eat each day for your level of activity. Google calorie
calculator and find one that works for you. If you don't know your calorie needs
and calorie intake AND your "diet" is failing, you are not taking it seriously.
3) Measure your food. Do you measure your pets food or at least know about
how much he/she should have, assuming their weight is appropriate for them,
and limit their food to 1 or 2 times per day. Get a food scale and measure
your food - - again, if what you are currently doing is not working, and you
are serious about weight loss then take more serious measures.
4) Only eat food from a plate. You're own plate. Don't finish your kids food,
don't eat a bag or the fridge, and use a small plate. A great book that
encourages this tip is called:
Mindless Eating: Why we eat more than we think.
Heard these things before? Have you used them all consistently for any length of time? If you are struggling with weight loss I know the answer. Most people know what to do but don't do what they need to do to lose weight.
The Association for Pet Obesity Prevention estimates that half of the dogs and cats in the U.S. are overweight or obese. Like the human epidemic, this is putting our pets at risk for many of the same ailments as the human epidemic, including heart disease, respiratory disorders, osteoarthritis, and diabetes.
How does this happen to our pets?
* They don't get out and get enough exercise, they're owners don't take them out for walks, its to the curb and back in.
* Rather than throw out food they are given what the kids leave on their plates in addition to their meals.
* So that they are not left out they are fed table scraps like pizza, cake etc. which is not healthy for a pet.
* They're food is not measured and they are given more food than their weight and activity level warrant.
Hmmm.
Is you're weight loss plan losing ground? Here are some ideas for pet owners.
1) I had a client that got a dog, started walking it each morning and lost 15 pounds.
A dog can be a great motivator to get out for a walk, of course only get one if
you are able to care for it. If you don't have a dog to walk, just take yourself
out each day for a walk.
2) Know how much you should eat each day for your level of activity. Google calorie
calculator and find one that works for you. If you don't know your calorie needs
and calorie intake AND your "diet" is failing, you are not taking it seriously.
3) Measure your food. Do you measure your pets food or at least know about
how much he/she should have, assuming their weight is appropriate for them,
and limit their food to 1 or 2 times per day. Get a food scale and measure
your food - - again, if what you are currently doing is not working, and you
are serious about weight loss then take more serious measures.
4) Only eat food from a plate. You're own plate. Don't finish your kids food,
don't eat a bag or the fridge, and use a small plate. A great book that
encourages this tip is called:
Mindless Eating: Why we eat more than we think.
Heard these things before? Have you used them all consistently for any length of time? If you are struggling with weight loss I know the answer. Most people know what to do but don't do what they need to do to lose weight.
Friday, November 13, 2009
Heathly Winter Soups: Vegetable (Bean)
Striving for 5 each day? You can have 3 servings of vegetables for about 200calories with this soup!
Vegetable Soup with Beans
1/2 lb carrot
1/2 lb celery
1/2 lb zucchini
1/2 lb string beans
1 can of whole tomatoes
2 tbsp olive oil
garlic powder, parsley, salt, pepper to taste
bay leaf (optional)
8 cups of stock (or water)
handful of lentils or 1 cup of white or kidney beans
****************************
In a large pot heat olive oil and add can of whole tomatoes. Using a hand blender, blend tomatoes until smooth and add stock or water. Chop and add all vegetables. Add garlic powder, parsley, salt, pepper. Bring to a boil add lentils or other beans, and then simmer 45-60 minutes.
Vegetable Soup with Beans
1/2 lb carrot
1/2 lb celery
1/2 lb zucchini
1/2 lb string beans
1 can of whole tomatoes
2 tbsp olive oil
garlic powder, parsley, salt, pepper to taste
bay leaf (optional)
8 cups of stock (or water)
handful of lentils or 1 cup of white or kidney beans
****************************
In a large pot heat olive oil and add can of whole tomatoes. Using a hand blender, blend tomatoes until smooth and add stock or water. Chop and add all vegetables. Add garlic powder, parsley, salt, pepper. Bring to a boil add lentils or other beans, and then simmer 45-60 minutes.
Thursday, November 5, 2009
Healthy Winter Soups: Yellow Split Pea
Dried peas, in the legume family, have excellent nutritional value, including a no-fat good source of fiber & protein. Dried peas also great amounts of four important minerals, two B-vitamins.
And dried peas also feature isoflavones which are phytonutrients whose dietary consumption has been linked to a reduced risk of certain health conditions, including breast and prostate cancer.
Fiber: Dried peas, like other legumes, are rich in soluble fiber. Soluble fiber forms a gel-like substance in the digestive tract that binds bile (which contains cholesterol) and carries it out of the body. A single cup of cooked dried peas provides 65.1% of the daily value for fiber.
Dried Peas also provide energy to burn while stabilizing blood sugar.
From the Williams-Sonoma Library:
Yellow Split Pea Soup
1 1/2c yellow split peas (*look carefully for small stones)
3 tbsp butter (*I recommend Land-o-Lakes light butter with canola oil)
1 yellow onion, chopped
1 carrot, diced (*I add more carrot to my recipe)
7 cups of stock (or water)
2 tsp grated fresh ginger (*This is optional)
salt and ground pepper
****************************
Melt butter in large soup pot. Add the onion & carrots and saute until soft. Add ginger if you choose and stock and bring to a boil, add peas. Simmer 45-60 minutes. Once peas are soft, use a hand blender to puree until smooth or use a food processor.
And dried peas also feature isoflavones which are phytonutrients whose dietary consumption has been linked to a reduced risk of certain health conditions, including breast and prostate cancer.
Fiber: Dried peas, like other legumes, are rich in soluble fiber. Soluble fiber forms a gel-like substance in the digestive tract that binds bile (which contains cholesterol) and carries it out of the body. A single cup of cooked dried peas provides 65.1% of the daily value for fiber.
Dried Peas also provide energy to burn while stabilizing blood sugar.
From the Williams-Sonoma Library:
Yellow Split Pea Soup
1 1/2c yellow split peas (*look carefully for small stones)
3 tbsp butter (*I recommend Land-o-Lakes light butter with canola oil)
1 yellow onion, chopped
1 carrot, diced (*I add more carrot to my recipe)
7 cups of stock (or water)
2 tsp grated fresh ginger (*This is optional)
salt and ground pepper
****************************
Melt butter in large soup pot. Add the onion & carrots and saute until soft. Add ginger if you choose and stock and bring to a boil, add peas. Simmer 45-60 minutes. Once peas are soft, use a hand blender to puree until smooth or use a food processor.
Friday, October 30, 2009
Healthy Winter Soups: Tomato
TOMATOES: One of the most powerful health benefits of tomatoes is lycopene, an antioxidant which neutralizing free radicals that damage cells in the body. More and more research is proving that lycopene is a powerful inhibitor of prostate, colon, stomach, lung, breast and endometrial cancers. Tomatoes are also an excellent source of vitamins especially vitamin C, which also is a powerful antioxidant and vitamin A. The antioxidants from vitamins A and C travel through the human body and neutralize dangerous free radicals that could damage cells and cell membranes. Other benefits of tomatoes include their high amounts of vitamin K, potassium, niacin, vitamin B6 and riboflavin. These nutrients work together to lower cholesterol and blood pressure levels, maintain bone health, enhance blood-clotting abilities and reduce the risk of heart disease, stroke and kidney stones.
www.foodnetwork.com has this recipe for tomato soup and many others... I have changed the heavy cream to light cream and reduced the amount.
Ingredients
nocoupons
3 tablespoons good olive oil
1 1/2 cups chopped red onions (2 onions)
2 carrots, unpeeled and chopped
1 tablespoon minced garlic (3 cloves)
4 pounds vine-ripened tomatoes, coarsely chopped (5 large)
1 1/2 teaspoons sugar
1 tablespoon tomato paste
1/4 cup packed chopped fresh basil leaves, plus julienned basil leaves, for garnish
3 cups chicken stock, preferably homemade
1 tablespoon kosher salt
2 teaspoons freshly ground black pepper
1/2 cup light whipping cream
Croutons, for garnish
Directions
Heat the olive oil in a large, heavy-bottomed pot over medium-low heat. Add the onions and carrots and saute for about 10 minutes, until very tender. Add the garlic and cook for 1 minute. Add the tomatoes, sugar, tomato paste, basil, chicken stock, salt, and pepper and stir well. Bring the soup to a boil, lower the heat, and simmer, uncovered, for 30 to 40 minutes, until the tomatoes are very tender.
Add the cream to the soup and process it through a food mill into a bowl, discarding only the dry pulp that's left. Reheat the soup over low heat just until hot and serve with julienned basil leaves and/or croutons.
www.foodnetwork.com has this recipe for tomato soup and many others... I have changed the heavy cream to light cream and reduced the amount.
Ingredients
nocoupons
3 tablespoons good olive oil
1 1/2 cups chopped red onions (2 onions)
2 carrots, unpeeled and chopped
1 tablespoon minced garlic (3 cloves)
4 pounds vine-ripened tomatoes, coarsely chopped (5 large)
1 1/2 teaspoons sugar
1 tablespoon tomato paste
1/4 cup packed chopped fresh basil leaves, plus julienned basil leaves, for garnish
3 cups chicken stock, preferably homemade
1 tablespoon kosher salt
2 teaspoons freshly ground black pepper
1/2 cup light whipping cream
Croutons, for garnish
Directions
Heat the olive oil in a large, heavy-bottomed pot over medium-low heat. Add the onions and carrots and saute for about 10 minutes, until very tender. Add the garlic and cook for 1 minute. Add the tomatoes, sugar, tomato paste, basil, chicken stock, salt, and pepper and stir well. Bring the soup to a boil, lower the heat, and simmer, uncovered, for 30 to 40 minutes, until the tomatoes are very tender.
Add the cream to the soup and process it through a food mill into a bowl, discarding only the dry pulp that's left. Reheat the soup over low heat just until hot and serve with julienned basil leaves and/or croutons.
Friday, October 23, 2009
Longevity
I was inspired today by a segment on Racheal Ray about a 90yo fitness trainer... the man looked 70, tops, and moved around like a 50yo! He also rides motorcycles, works out regularly and encourages everyone to exercise daily, even for just one hour. He was very inspiring. (http://www.rachaelrayshow.com/show/segments/view/90-year-old-fitness-trainer/)
Regardless of the reason you get involved with exercise and healthy eating, healthy living into your 90's and beyond is attainable!
Take a few moments to take the living to 100 life expectancy quiz http://calculator.livingto100.com, while you take the quiz note the topics that you could improve on like:
• Limiting meat consumption, especially processed meats
• floss daily
• avoiding second hand smoke
• noting how often you have a bowel movement and increasing fiber in your diet
• play challenging games like scrabble and chess to work on brain activity
• if your doctor agrees, take an 81mg aspirin daily
• if your doctor agrees, take a vitamin D and calcium supplement daily
• get skin cancer examinations
• get your blood sugar checked if you haven’t already
• get a routine check-up
• add 1 day of exercise to your current routine
In addition to calculated your life expectancy, the quiz will give you great insight into healthy habits, some of which you may not think of at all.
After you get your life expectancy another quiz to consider is the one on realage.com which similarly takes your habits and determines what age you are biologically rather than chronologically.
Both quizzes are interesting and worth taking the 10 or so minutes to complete but the real work comes in changing the habits that hurt your score!
Regardless of the reason you get involved with exercise and healthy eating, healthy living into your 90's and beyond is attainable!
Take a few moments to take the living to 100 life expectancy quiz http://calculator.livingto100.com, while you take the quiz note the topics that you could improve on like:
• Limiting meat consumption, especially processed meats
• floss daily
• avoiding second hand smoke
• noting how often you have a bowel movement and increasing fiber in your diet
• play challenging games like scrabble and chess to work on brain activity
• if your doctor agrees, take an 81mg aspirin daily
• if your doctor agrees, take a vitamin D and calcium supplement daily
• get skin cancer examinations
• get your blood sugar checked if you haven’t already
• get a routine check-up
• add 1 day of exercise to your current routine
In addition to calculated your life expectancy, the quiz will give you great insight into healthy habits, some of which you may not think of at all.
After you get your life expectancy another quiz to consider is the one on realage.com which similarly takes your habits and determines what age you are biologically rather than chronologically.
Both quizzes are interesting and worth taking the 10 or so minutes to complete but the real work comes in changing the habits that hurt your score!
Friday, October 16, 2009
The Glycemic Index & Weight Loss
The Glycemic Index measures how much sugar different foods generate when digested
What happens when you eat a food with a high glycemic index (one that produces a lot of sugar in your body)
step 1 YOU'RE HUNGRY and you reach for something like a donut, a bowl of white pasta, even a baked potato
step 2 Food is digested and generates blood sugar
step 3 This blood sugar is leveled by insulin (a hormone released by the pancreas)
step 4 Certain foods generate a lot of sugar production - - countered by a lot of insulin production (if you are overweight it may pump out more)
step 5 All of the extra insulin produced brings blood sugar down too far
step 6 Now you're at a semi-starved state > > now you have very little energy & you may get a headache
step 7 With low blood sugar the brain sends a message that YOU'RE HUNGRY (more calories in, repeat the cycle if the food choice is similar)
AND WEIGHT LOSS:
Web MD reports that If you're trying to lose weight, calories count more than the types of food in your die t (based on a U.S. Department of Agriculture-Tufts University study). The study concluded that after a year, overweight people on a low-carb low-glycemic-index diet lost just as much weight -- 8% of their original weight -- as people on a reduced-fat, high-glycemic-index diet.
Foods that have a high glycemic index or produce a lot of blood glucose in the body are: White bread/rolls, potato chips, donuts, waffles
Foods that have a low glycemic index are: lettuce, grapefruit, broccoli, peanuts, tomatoes, milk, spaghetti
A great complete list is available at: http://www.southbeach-diet-plan.com/glycemicfoodchart.htm
What happens when you eat a food with a high glycemic index (one that produces a lot of sugar in your body)
step 1 YOU'RE HUNGRY and you reach for something like a donut, a bowl of white pasta, even a baked potato
step 2 Food is digested and generates blood sugar
step 3 This blood sugar is leveled by insulin (a hormone released by the pancreas)
step 4 Certain foods generate a lot of sugar production - - countered by a lot of insulin production (if you are overweight it may pump out more)
step 5 All of the extra insulin produced brings blood sugar down too far
step 6 Now you're at a semi-starved state > > now you have very little energy & you may get a headache
step 7 With low blood sugar the brain sends a message that YOU'RE HUNGRY (more calories in, repeat the cycle if the food choice is similar)
AND WEIGHT LOSS:
Web MD reports that If you're trying to lose weight, calories count more than the types of food in your die t (based on a U.S. Department of Agriculture-Tufts University study). The study concluded that after a year, overweight people on a low-carb low-glycemic-index diet lost just as much weight -- 8% of their original weight -- as people on a reduced-fat, high-glycemic-index diet.
Foods that have a high glycemic index or produce a lot of blood glucose in the body are: White bread/rolls, potato chips, donuts, waffles
Foods that have a low glycemic index are: lettuce, grapefruit, broccoli, peanuts, tomatoes, milk, spaghetti
A great complete list is available at: http://www.southbeach-diet-plan.com/glycemicfoodchart.htm
Saturday, October 10, 2009
Get H1N1 Shot or Not?
I have searched the internet to find a list of medical organizations endorsing the H1N1 vaccine to calm all of our nerves about the vaccine. Maybe a list like this exists somewhere but I have not been able to find one but here are some facts that may be helpful:
* Officials of the National Institutes of Health say that in clinical trials they've seen no serious side effects - - I have not been able to find any information showing anyone has died from the vaccine (except commentary from Sarah's mom at soccer)
* 76 US Children have died from the H1N1 flu to date and we are not in the worst period for flu yet this year., only 30% of these children had "underlying conditions"
* Dr. Anne Schuchat, director of the Centers for Disease Control and Prevention's National Center for Immunization and Respiratory Diseases said Friday, "We still think the vast majority of people in a given community are vulnerable or susceptible to this [H1N1] virus," she said. "And, of course, vaccination is the best way to protect yourself or those you love from influenza." She also said, "the H1N1 vaccine is safe and made in the same way as regular flu vaccine."
* Dr. Anthony Fauci, head of the U.S. National Institute of Allergy and Infectious Diseases, said on Friday, people can get both their seasonal flu shot and their H1N1 shot at the same time, which also sounds like an endorsement of both
THE NY Times reported opinions (all endorsing the vaccine) of doctors and public health experts in this article: http://roomfordebate.blogs.nytimes.com/2009/10/05/america-takes-on-swine-flu/
* Officials of the National Institutes of Health say that in clinical trials they've seen no serious side effects - - I have not been able to find any information showing anyone has died from the vaccine (except commentary from Sarah's mom at soccer)
* 76 US Children have died from the H1N1 flu to date and we are not in the worst period for flu yet this year., only 30% of these children had "underlying conditions"
* Dr. Anne Schuchat, director of the Centers for Disease Control and Prevention's National Center for Immunization and Respiratory Diseases said Friday, "We still think the vast majority of people in a given community are vulnerable or susceptible to this [H1N1] virus," she said. "And, of course, vaccination is the best way to protect yourself or those you love from influenza." She also said, "the H1N1 vaccine is safe and made in the same way as regular flu vaccine."
* Dr. Anthony Fauci, head of the U.S. National Institute of Allergy and Infectious Diseases, said on Friday, people can get both their seasonal flu shot and their H1N1 shot at the same time, which also sounds like an endorsement of both
THE NY Times reported opinions (all endorsing the vaccine) of doctors and public health experts in this article: http://roomfordebate.blogs.nytimes.com/2009/10/05/america-takes-on-swine-flu/
Friday, October 2, 2009
Stop the YO-YO
Many people yo-yo in their diet and/or healthy lifestyle because they work to improve in many different areas at once instead of gradually making changes and then sticking with them. At times everything is synced up and they lose weight or are consistently eating healthy and exercising. Other times something throws you off and then something else falls off and then the weight is back up or you're off the healthy eating & exercise wagon.
Step 1
Really take a minute to figure out what is the biggest problem for you in maintaining your weight or maintaining a healthy lifestyle.
Rank the problem areas in order of most problematic for you:
Problem Areas:
Portions/Overeating
Snacking/Choices
Inconsistent Exercise
Other?
Step 2
Take the biggest problem area for you and identify what contributes to this problem
Problem Areas:
Portions/Overeating
Eating out a lot, not feeling full, not being aware of what you are eating, finishing other peoples meals, not wanting to throw something away, using food to combat boredom or other feelings of emptiness.
Snacking/Choices
I keep them around for my kids/husband/wife, I go to meetings where snacks are offered, I just always buy certain snack foods to have in the house, I am in a hurry and buy pizza or fast food because its easy, I drink soda or other high-calorie drinks, I like snacks! I don’t know what to make or eat that’s healthy
Inconsistent Exercise
I don’t have time, I plan to do it and just don’t, Its not convenient, If I don’t do it all week why do it at the end of the week, if I can only do it once why bother, I don’t like it, I don’t want to sweat, I don’t know what to do, it doesn’t make a difference
Other?
Step 3
Combine your biggest problem with the biggest reason for that problem and work only on that problem. That doesn’t mean abandon everything else but focus just on one thing. If you try to focus on everything at once as so many “dieters” do, you don’t ever overcome any of the problems, you just improve some for a while and then over time back to the old habits.
So for example: If not wanting to throw away food ends with you (over)eating it, then work on making less, freezing some, planning a left over night.
You can’t solve a problem you haven’t identified and you can’t solve multiple problems at once. Don’t set a time frame on fixing your first problem but once you feel like you have it under better control move on to the next problem.
Find a good resource for help and inspiration:
I love Bob Greene’s first book, Get With the Program, as a healthy living guide but there are other books that are not about DIET but inspiration and offer real tangible suggestions:
Fat Families, Thin Families: How to Save Your Family From the Obesity Trap (Amy Hendel)
Finally Thin!: How I Lost Over 200 Pounds and Kept them off (Kim Bensen)
The Amazing Adventures of Dietgirl (Shauna Reid)
Hungry Girl: Recipes and Survival Strategies for Guilt-Free Eating in the Real World (Lisa Lillien)
Hungry: Lessons Learned on the Journey from Fat to Thin (Allen Zadoff)
Half-Assed: A Weight-Loss Memoir (Jennette Fulda)
Step 1
Really take a minute to figure out what is the biggest problem for you in maintaining your weight or maintaining a healthy lifestyle.
Rank the problem areas in order of most problematic for you:
Problem Areas:
Portions/Overeating
Snacking/Choices
Inconsistent Exercise
Other?
Step 2
Take the biggest problem area for you and identify what contributes to this problem
Problem Areas:
Portions/Overeating
Eating out a lot, not feeling full, not being aware of what you are eating, finishing other peoples meals, not wanting to throw something away, using food to combat boredom or other feelings of emptiness.
Snacking/Choices
I keep them around for my kids/husband/wife, I go to meetings where snacks are offered, I just always buy certain snack foods to have in the house, I am in a hurry and buy pizza or fast food because its easy, I drink soda or other high-calorie drinks, I like snacks! I don’t know what to make or eat that’s healthy
Inconsistent Exercise
I don’t have time, I plan to do it and just don’t, Its not convenient, If I don’t do it all week why do it at the end of the week, if I can only do it once why bother, I don’t like it, I don’t want to sweat, I don’t know what to do, it doesn’t make a difference
Other?
Step 3
Combine your biggest problem with the biggest reason for that problem and work only on that problem. That doesn’t mean abandon everything else but focus just on one thing. If you try to focus on everything at once as so many “dieters” do, you don’t ever overcome any of the problems, you just improve some for a while and then over time back to the old habits.
So for example: If not wanting to throw away food ends with you (over)eating it, then work on making less, freezing some, planning a left over night.
You can’t solve a problem you haven’t identified and you can’t solve multiple problems at once. Don’t set a time frame on fixing your first problem but once you feel like you have it under better control move on to the next problem.
Find a good resource for help and inspiration:
I love Bob Greene’s first book, Get With the Program, as a healthy living guide but there are other books that are not about DIET but inspiration and offer real tangible suggestions:
Fat Families, Thin Families: How to Save Your Family From the Obesity Trap (Amy Hendel)
Finally Thin!: How I Lost Over 200 Pounds and Kept them off (Kim Bensen)
The Amazing Adventures of Dietgirl (Shauna Reid)
Hungry Girl: Recipes and Survival Strategies for Guilt-Free Eating in the Real World (Lisa Lillien)
Hungry: Lessons Learned on the Journey from Fat to Thin (Allen Zadoff)
Half-Assed: A Weight-Loss Memoir (Jennette Fulda)
Sunday, September 27, 2009
Fast Food Restaurant Grades
Men's Health Magazine's ratings of best and worst fast food restaurants:
A+ Chick-Fil-A
Not a single entrée breaks the 500-calorie barrier, a feat unmatched in the fast-food world.
Average calories per meal: 390
A Subway
An impressive selection of 6-inch sandwiches with less than 400 calories each earns Jared's joint a second-place finish.
Average calories per meal: 425
A- Boston Market
Its expansive menu of healthy sides and nutritionally reasonable three-piece chicken meals gives diners plenty of choices.
Average calories per meal: 479
B+ Taco Bell
It's okay to "make a run for the border," as long as you limit yourself to just two tacos or a single burrito.
Average calories per meal: 427
B Wendy's
Although calorically comparable to McDonald's, Wendy's edges out the Arches with less trans fat and a range of healthy sides.
Average calories per meal: 462
B- McDonald's
Burgers are reasonable, but other items, like 1,000-calorie pancake platters, send McDonald's numbers soaring.
Average calories per meal: 464
C+ KFC
It's hard to have "fried" in your name and still make a decent grade. To halve calories, order your chicken without skin. (or try the new baked option)
Average calories per meal: 511
C Arby's
The array of sandwiches suffers from an abundance of creamy dressings, spreads, and melted cheese sauce.
Average calories per meal: 530
C- Burger King
Thousand-calorie-plus burgers like the Quad Stacker give this chain a below-average score.
Average calories per meal: 531
C- Domino's
Two slices of any Feast pizza contain from 460 (thin-crust vegetable) to 880 calories (MeatZZa, deep dish).
Average calories per meal: 556
D Panera Bread
Healthy sides, whole grains, and free Wi-Fi can't offset oversized, calorie-loaded salads and sandwiches.
Average calories per meal: 574
D- Pizza Hut
Massive pasta portions are nearly 1,000 calories, while personal pan pizzas average 660 calories. Average calories per meal: 650
A+ Chick-Fil-A
Not a single entrée breaks the 500-calorie barrier, a feat unmatched in the fast-food world.
Average calories per meal: 390
A Subway
An impressive selection of 6-inch sandwiches with less than 400 calories each earns Jared's joint a second-place finish.
Average calories per meal: 425
A- Boston Market
Its expansive menu of healthy sides and nutritionally reasonable three-piece chicken meals gives diners plenty of choices.
Average calories per meal: 479
B+ Taco Bell
It's okay to "make a run for the border," as long as you limit yourself to just two tacos or a single burrito.
Average calories per meal: 427
B Wendy's
Although calorically comparable to McDonald's, Wendy's edges out the Arches with less trans fat and a range of healthy sides.
Average calories per meal: 462
B- McDonald's
Burgers are reasonable, but other items, like 1,000-calorie pancake platters, send McDonald's numbers soaring.
Average calories per meal: 464
C+ KFC
It's hard to have "fried" in your name and still make a decent grade. To halve calories, order your chicken without skin. (or try the new baked option)
Average calories per meal: 511
C Arby's
The array of sandwiches suffers from an abundance of creamy dressings, spreads, and melted cheese sauce.
Average calories per meal: 530
C- Burger King
Thousand-calorie-plus burgers like the Quad Stacker give this chain a below-average score.
Average calories per meal: 531
C- Domino's
Two slices of any Feast pizza contain from 460 (thin-crust vegetable) to 880 calories (MeatZZa, deep dish).
Average calories per meal: 556
D Panera Bread
Healthy sides, whole grains, and free Wi-Fi can't offset oversized, calorie-loaded salads and sandwiches.
Average calories per meal: 574
D- Pizza Hut
Massive pasta portions are nearly 1,000 calories, while personal pan pizzas average 660 calories. Average calories per meal: 650
Thursday, September 17, 2009
What I Eat (post1)
A lot of clients often ask me what I eat. I don't think they are looking to replicate my routine but more likely want ideas. This is a week chosen at random, it was more or less a normal week and I wrote everything down (except water), here's how I think I did:
(+) Positives: Fiber grams always met, a lot of vegetables and low and good fats, treats but nothing excessive.
(-) Negatives: Not enough whole fruits
What you may notice and may give you some ideas:
* I drink a lot of 1% milk, if milk is not noted with a meal I usually have water with lemon, seltzer or seltzer with a drop of grape juice, I never drink soda or coffee
* I eat a lot of whole grains and vegetables. When I show soup it is the whole can or two bowls of homemade soup that is always vegetarian.
* I eat very little meat and almost never eat any meat except chicken or turkey, it is unusual for me to eat processed meats in sandwiches or beef and I don't eat pork
* I don't often reach for fruit but I do eat prunes a lot which are very high in fiber and antioxidants
* I love eggs. Eggs have a bad reputation. Eggs are a high-fat protein source but are very filling, are full of vitamins and minerals and great as part of a healthy diet.
* I always eat whole grains. I never eat white bread, white rice or white pasta. I do eat white potato but always with the skin on.
* I always use light butter or olive oil and never use sour cream, mayonnaise or cream cheese.
* I am always looking for ways to improve my diet but gradually. I never ate oatmeal but now I do, I grew up on wonder bread, white pasta and white rice but never eat these now. The best tip I can give you is always look for ways to educate yourself about what you are eating and improve your diet over time. Find healthier ways to prepare the foods you love, keep healthy foods around and treat yourself from time to time.
MON 2 packs of regular oatmeal 1tbsp fruit spread
handful of roasted soy nuts, 6-7 prunes, few pretzels
bowl of whole wheat pasta, tom sauce
whole wheat nonfat refried bean burrito, avocado, string beans
1 plain apple cider donut, milk
TUE Fage 2% strawberry yogurt
whole wheat fake bacon slice of cheese 1 egg sandwich
strawberries, 1 tootsie roll, prunes
low-fat broccoli-cheddar Quiche, milk
WED Fage 2% strawberry yogurt
low-fat broccoli-cheddar Quiche, milk
pretzels, blackberry kashi cereal bar, milk
low-fat broccoli-cheddar Quiche, milk
veggie burger, oven baked Ffries, romaine salad
THR Kashi Honey Sunshine cereal, milk
whole wheat, fake bacon lettuce tomato sandwich
olive oil and whole wheat bread dipping
tilapia & chicken, tortellini, vegetables, potatos
2 drinks, small piece of dessert
FRI whole wheat, 1 egg, fake bacon sandwich
health valley vegetable soup, oil wwheat bread, milk
pasta fajoli, prunes
edy's slow churn chocolate ice cream
SAT whole wheat, 1 egg, fake bacon sandwich
health valley vegetable soup, wwheat bread, light butter, milk
tilapia baked potato salad & a roll
2 drinks
SUN EAS Advantage protein shake
2 packs of regular oatmeal 1tbsp fruit spread
piece of pizza
roast chicken whl wheat elbow macaroni, vegetables
edy's slow churn chocolate ice cream
(+) Positives: Fiber grams always met, a lot of vegetables and low and good fats, treats but nothing excessive.
(-) Negatives: Not enough whole fruits
What you may notice and may give you some ideas:
* I drink a lot of 1% milk, if milk is not noted with a meal I usually have water with lemon, seltzer or seltzer with a drop of grape juice, I never drink soda or coffee
* I eat a lot of whole grains and vegetables. When I show soup it is the whole can or two bowls of homemade soup that is always vegetarian.
* I eat very little meat and almost never eat any meat except chicken or turkey, it is unusual for me to eat processed meats in sandwiches or beef and I don't eat pork
* I don't often reach for fruit but I do eat prunes a lot which are very high in fiber and antioxidants
* I love eggs. Eggs have a bad reputation. Eggs are a high-fat protein source but are very filling, are full of vitamins and minerals and great as part of a healthy diet.
* I always eat whole grains. I never eat white bread, white rice or white pasta. I do eat white potato but always with the skin on.
* I always use light butter or olive oil and never use sour cream, mayonnaise or cream cheese.
* I am always looking for ways to improve my diet but gradually. I never ate oatmeal but now I do, I grew up on wonder bread, white pasta and white rice but never eat these now. The best tip I can give you is always look for ways to educate yourself about what you are eating and improve your diet over time. Find healthier ways to prepare the foods you love, keep healthy foods around and treat yourself from time to time.
MON 2 packs of regular oatmeal 1tbsp fruit spread
handful of roasted soy nuts, 6-7 prunes, few pretzels
bowl of whole wheat pasta, tom sauce
whole wheat nonfat refried bean burrito, avocado, string beans
1 plain apple cider donut, milk
TUE Fage 2% strawberry yogurt
whole wheat fake bacon slice of cheese 1 egg sandwich
strawberries, 1 tootsie roll, prunes
low-fat broccoli-cheddar Quiche, milk
WED Fage 2% strawberry yogurt
low-fat broccoli-cheddar Quiche, milk
pretzels, blackberry kashi cereal bar, milk
low-fat broccoli-cheddar Quiche, milk
veggie burger, oven baked Ffries, romaine salad
THR Kashi Honey Sunshine cereal, milk
whole wheat, fake bacon lettuce tomato sandwich
olive oil and whole wheat bread dipping
tilapia & chicken, tortellini, vegetables, potatos
2 drinks, small piece of dessert
FRI whole wheat, 1 egg, fake bacon sandwich
health valley vegetable soup, oil wwheat bread, milk
pasta fajoli, prunes
edy's slow churn chocolate ice cream
SAT whole wheat, 1 egg, fake bacon sandwich
health valley vegetable soup, wwheat bread, light butter, milk
tilapia baked potato salad & a roll
2 drinks
SUN EAS Advantage protein shake
2 packs of regular oatmeal 1tbsp fruit spread
piece of pizza
roast chicken whl wheat elbow macaroni, vegetables
edy's slow churn chocolate ice cream
TOP FIVE Diet killers! #5
Inconsistent Exercise
I don't believe in "dieting". You have to eat the foods you enjoy and include the unhealthy foods you enjoy in moderation. You need to shop and eat consciously. Don't buy what you don't want to eat. Don't have drinks, appetizer and dessert if you go out often, pick one. When I say "diet" killers I really mean things that are impacting your healthy eating pattern or affecting your ability to reach a weight loss or weight maintenance goal, not avoiding carbs.
There is a reason why the first 4 diet killers involved eating. Because the goal of maintaining or losing weight is won and lost with the food you eat. That's because its easy to blow your healthy eating pattern in a moment with a rich dessert or a high-calorie entree. A couple of nights out, high-calorie beverages, a few desserts, some emotional eating and the scale is up.
Exercise burns calories but if you eat high-calorie foods a lot it would take a lot more exercise to offset those calories. Exercise is part of a healthy living routine which improves your feeling of well-being, energizes you, strengthens bones, builds lean muscle, reduces the likelihood of developing heart disease and some cancers and burns calories too. If you do it sporadically it won't help you reach your goals of weight loss, weight maintenance or provide all of the other benefits to exercise like longevity.
Clients often tell me if they stop eating right they stop exercising and vice versa so the two work together to help you with your goal. If you stop exercising you often stop watching what you eat so try to keep some exercise routine each week, even if you exercise a little less than usual some weeks. Starting a habit back up again is much harder than keeping a habit going, even to a lesser degree. Be consistent with your exercise and you will find you are more conscious about what you eat.
I don't believe in "dieting". You have to eat the foods you enjoy and include the unhealthy foods you enjoy in moderation. You need to shop and eat consciously. Don't buy what you don't want to eat. Don't have drinks, appetizer and dessert if you go out often, pick one. When I say "diet" killers I really mean things that are impacting your healthy eating pattern or affecting your ability to reach a weight loss or weight maintenance goal, not avoiding carbs.
There is a reason why the first 4 diet killers involved eating. Because the goal of maintaining or losing weight is won and lost with the food you eat. That's because its easy to blow your healthy eating pattern in a moment with a rich dessert or a high-calorie entree. A couple of nights out, high-calorie beverages, a few desserts, some emotional eating and the scale is up.
Exercise burns calories but if you eat high-calorie foods a lot it would take a lot more exercise to offset those calories. Exercise is part of a healthy living routine which improves your feeling of well-being, energizes you, strengthens bones, builds lean muscle, reduces the likelihood of developing heart disease and some cancers and burns calories too. If you do it sporadically it won't help you reach your goals of weight loss, weight maintenance or provide all of the other benefits to exercise like longevity.
Clients often tell me if they stop eating right they stop exercising and vice versa so the two work together to help you with your goal. If you stop exercising you often stop watching what you eat so try to keep some exercise routine each week, even if you exercise a little less than usual some weeks. Starting a habit back up again is much harder than keeping a habit going, even to a lesser degree. Be consistent with your exercise and you will find you are more conscious about what you eat.
Friday, September 11, 2009
Local Park Reviews
These parks were judged based on fitness for biking and walking as well as scenary and safety.
> Manasquan Reservoir (*****): mostly flat and clear bike path, shaded, active but not crowded, 5.1 miles around, beautiful
> Mercer County Park: (*****): this matches Manasquan Reservoir in beauty, the 5 mile path is paved and flat
> Holmdel Park: (**** ): Wide open beautiful paved path for biking, a slightly steep hill & short path, about 1/4 mile, nice area for walking
> Monmouth Battleground State park (*** ): paved bike path, not crowded and in open space but only about 1/2 mile around
> Thompson Park: (*** ): A nice park, a little less scenic than others, good flat paved path but not a complete circle.
> Manalapan Recreation Center (*** ): this a relatively smooth unpaved path which is about 1 and ¾ miles around so I suggest a least a couple of times through, not crowded, can be a little isolated so go with someone else
> Shark River (* ): not a path suited to bikes, don't venture here alone or after heavy rain, better for walking 1.2-3 miles
> Manasquan Reservoir (*****): mostly flat and clear bike path, shaded, active but not crowded, 5.1 miles around, beautiful
> Mercer County Park: (*****): this matches Manasquan Reservoir in beauty, the 5 mile path is paved and flat
> Holmdel Park: (**** ): Wide open beautiful paved path for biking, a slightly steep hill & short path, about 1/4 mile, nice area for walking
> Monmouth Battleground State park (*** ): paved bike path, not crowded and in open space but only about 1/2 mile around
> Thompson Park: (*** ): A nice park, a little less scenic than others, good flat paved path but not a complete circle.
> Manalapan Recreation Center (*** ): this a relatively smooth unpaved path which is about 1 and ¾ miles around so I suggest a least a couple of times through, not crowded, can be a little isolated so go with someone else
> Shark River (* ): not a path suited to bikes, don't venture here alone or after heavy rain, better for walking 1.2-3 miles
TOP FIVE diet killers! 4 of 5
UNDERESTIMATING CALORIES
Brian Wansink is a professor at Cornell who studies both calories consumed and how effective people are at estimating calories: In his book, MINDLESS EATING, he finds that people ALWAYS underestimate calories especially under two circumstances: when eating out and when they believe they are eating something healthy.
Professor Wansink conducts a variety of studies at his Food and Brand Lab, which explores the psychology behind what people eat and how often they eat it. One study tested the theory that overweight people consistently underestimate how much they eat much more than normal-weight people do. This study concluded that people of all weights underestimate calories for big meals. Ironically, the bigger the meal, the more people underestimated calories, estimating up to 50% less calories than they actually consumed.What to do to avoid this problem?
There aren’t many new tricks to healthy eating and weight loss, if there were we’d all know them! You have to get back to basics:
1)Learn what the calories are for the foods you eat. We eat the same foods over and over so it gets much easier. www.calorieking.com and many other sites offer this information.
2)Know how to read a nutrition label, type in nutrition label in the search line above!
3)Keep a food diary, otherwise you won’t know what your total calories are
4)If you can’t eat out less or don’t want to, be smart. Eight ounces of fried chicken on a salad with full fat dressing is not a healthy meal. Ask for grilled, order light dressings or dressings on the side, ask for sauces on the side and no butter and oil preparations. If you’re not out much just enjoy but don’t count on the scale showing a loss.
5)Know that a lot of people who are trying to lose weight lie about their eating habits because they are just not motivated to change. Be honest with yourself by keeping track of what you are doing.
Brian Wansink is a professor at Cornell who studies both calories consumed and how effective people are at estimating calories: In his book, MINDLESS EATING, he finds that people ALWAYS underestimate calories especially under two circumstances: when eating out and when they believe they are eating something healthy.
Professor Wansink conducts a variety of studies at his Food and Brand Lab, which explores the psychology behind what people eat and how often they eat it. One study tested the theory that overweight people consistently underestimate how much they eat much more than normal-weight people do. This study concluded that people of all weights underestimate calories for big meals. Ironically, the bigger the meal, the more people underestimated calories, estimating up to 50% less calories than they actually consumed.What to do to avoid this problem?
There aren’t many new tricks to healthy eating and weight loss, if there were we’d all know them! You have to get back to basics:
1)Learn what the calories are for the foods you eat. We eat the same foods over and over so it gets much easier. www.calorieking.com and many other sites offer this information.
2)Know how to read a nutrition label, type in nutrition label in the search line above!
3)Keep a food diary, otherwise you won’t know what your total calories are
4)If you can’t eat out less or don’t want to, be smart. Eight ounces of fried chicken on a salad with full fat dressing is not a healthy meal. Ask for grilled, order light dressings or dressings on the side, ask for sauces on the side and no butter and oil preparations. If you’re not out much just enjoy but don’t count on the scale showing a loss.
5)Know that a lot of people who are trying to lose weight lie about their eating habits because they are just not motivated to change. Be honest with yourself by keeping track of what you are doing.
Friday, September 4, 2009
TOP FIVE Diet Killers! 3 of 5
Emotional Eating.
Like many of us, overweight and obese individuals are facing a variety of stressful situations in their lives. Difficult relationships, family problems, aging parents and stressful jobs to name a few. But not all of us use food to feel better in stressful situations which range from minor daily issues and boredom to major health and wellness issues.
In order to overcome emotional eating issues you need to become more conscious about what you are eating, when you eat and why. If emotional eating is part of your weight gain problem you need to take steps to overcome your emotional eating before you can achieve all of your weight loss goals.
First, keep a simple food diary to understand your eating habits, everyone underestimates their calories and forgets things that they eat during the day
Second, note on the daily diary how you are feeling and what if anything is bothering you
Third, if you are consistent about your diary you will start to see what you eat, what time of the day you overeat or make bad choices and how you felt each day.
Identifying what you are eating is a huge benefit by itself but paired with a note about how you are feeling will force you to link your eating to your feelings.
Simple tips will help you overcome your emotional eating:
* Keep a food and mood diary consistently
* You can't eat what you don't buy, avoid keeping poor nutritional foods around you
* Outline steps to overcome larger issues or at least reduce the burden on you. Situations that even seem insurmountable can become more manageable if you at least identify them and then work to improve your circumstances in some way. Over time you can leave a stressful job, get help with an aging parent or get relationship counseling but nothing is going to change unless you take steps to identify and change it.
Like many of us, overweight and obese individuals are facing a variety of stressful situations in their lives. Difficult relationships, family problems, aging parents and stressful jobs to name a few. But not all of us use food to feel better in stressful situations which range from minor daily issues and boredom to major health and wellness issues.
In order to overcome emotional eating issues you need to become more conscious about what you are eating, when you eat and why. If emotional eating is part of your weight gain problem you need to take steps to overcome your emotional eating before you can achieve all of your weight loss goals.
First, keep a simple food diary to understand your eating habits, everyone underestimates their calories and forgets things that they eat during the day
Second, note on the daily diary how you are feeling and what if anything is bothering you
Third, if you are consistent about your diary you will start to see what you eat, what time of the day you overeat or make bad choices and how you felt each day.
Identifying what you are eating is a huge benefit by itself but paired with a note about how you are feeling will force you to link your eating to your feelings.
Simple tips will help you overcome your emotional eating:
* Keep a food and mood diary consistently
* You can't eat what you don't buy, avoid keeping poor nutritional foods around you
* Outline steps to overcome larger issues or at least reduce the burden on you. Situations that even seem insurmountable can become more manageable if you at least identify them and then work to improve your circumstances in some way. Over time you can leave a stressful job, get help with an aging parent or get relationship counseling but nothing is going to change unless you take steps to identify and change it.
Friday, August 28, 2009
TOP FIVE Diet Killers! 2 of 5
Drinks
Aside from a fact I think we can all acknowledge, which is when you are drinking you tend to eat more, drinks by themselves are a diet killer. You can assume between 150to 175 calories for the average drink. That’s at least 300 wasted calories for the day in just two drinks. Liquids also don’t register in the body in the same way as food does, as a feeling of fullness.
Frozen margarita 246 calories
Margarita on the rocks 182 calories
Long Island iced tea 275 calories
Vodka Tonic: 175 calories
Martini: 175 calories
Champagne: 160 calories
Best Bets:
Bloody Mary 115 calories (5oz)
Light Beer 100 calories (12oz)
White Wine 120 calories (6oz)
Red Wine 130 calories (5oz)
Just as last week’s diet killer #1: EATING OUT showed, drinks are offsetting your progress. Am I suggesting never to have a drink, not at all, but you have to acknowledge what is helping and hurting your progress. On days you may have a drink keep your calories in-line including drinks and stay on track with your exercise.
Aside from a fact I think we can all acknowledge, which is when you are drinking you tend to eat more, drinks by themselves are a diet killer. You can assume between 150to 175 calories for the average drink. That’s at least 300 wasted calories for the day in just two drinks. Liquids also don’t register in the body in the same way as food does, as a feeling of fullness.
Frozen margarita 246 calories
Margarita on the rocks 182 calories
Long Island iced tea 275 calories
Vodka Tonic: 175 calories
Martini: 175 calories
Champagne: 160 calories
Best Bets:
Bloody Mary 115 calories (5oz)
Light Beer 100 calories (12oz)
White Wine 120 calories (6oz)
Red Wine 130 calories (5oz)
Just as last week’s diet killer #1: EATING OUT showed, drinks are offsetting your progress. Am I suggesting never to have a drink, not at all, but you have to acknowledge what is helping and hurting your progress. On days you may have a drink keep your calories in-line including drinks and stay on track with your exercise.
Friday, August 21, 2009
TOP FIVE Diet Killers! 1 of 5
Diet Killers
#1 Eating Out
A study published in Reviews of Agricultural Economics showed that both fast food and table service meals feature more calories than the food prepared at home.
The average fast food meal contains 500 calories but, fast food meals are smaller, and have less calories than an average meal from a restaurant. If you are eating out, even fewer calories in healthier choices are likely to be offset by the amount of food and drinks consumed.
Think about this: It takes 500 fewer calories per day to lose a pound in a week. Five hundred fewer calories is 3500 less calories per week or the equivalent of 1 pound of fat. Eating out just twice a week sets you back up to 4 days of calorie counting or more. If you eat out twice a week assume at least 500 calories over your goal. The next two days on track offset the two days out or bring you back to even. Now you have 3 days to get to a 3500 deficit to see ONE POUND loss on the scale or nearly 1200 fewer calories each of the three days. Is it any surprise that this doesn’t work and is a big reason why weight loss is a battle?
#1 Eating Out
A study published in Reviews of Agricultural Economics showed that both fast food and table service meals feature more calories than the food prepared at home.
The average fast food meal contains 500 calories but, fast food meals are smaller, and have less calories than an average meal from a restaurant. If you are eating out, even fewer calories in healthier choices are likely to be offset by the amount of food and drinks consumed.
Think about this: It takes 500 fewer calories per day to lose a pound in a week. Five hundred fewer calories is 3500 less calories per week or the equivalent of 1 pound of fat. Eating out just twice a week sets you back up to 4 days of calorie counting or more. If you eat out twice a week assume at least 500 calories over your goal. The next two days on track offset the two days out or bring you back to even. Now you have 3 days to get to a 3500 deficit to see ONE POUND loss on the scale or nearly 1200 fewer calories each of the three days. Is it any surprise that this doesn’t work and is a big reason why weight loss is a battle?
Friday, August 14, 2009
Wii FIT?
Is playing Wii really a fitness activity?
Docshop.com shared the experience of their reporter who(from the article she sounds to be a fit, probably younger woman) burned 180 calories in an active half hour playing Wii boxing, 170 calories playing Wii tennis for 30 minutes and 39 calories per half hour playing Wii bowling. The key here is an ACTIVE 30 minutes, its not sitting moving the remote for gentle racket play, its playing as you would competitively play the real game.
I think the real point here is anything can be fitness and burn calories which is approached as fitness. Strolling around the block after dinner three times a week is not a bad idea, but its not fitness. Deliberately going out and walking three mornings a week for exercise counts as fitness. The difference is approaching something as an exercise activity most likely increases the intensity of the activity and burns more calories.
What separates an activity considered exercise from any other activity is INTENSITY. For a cardio activity like walking, the goal is to increase your heart rate and keep that increased level for a sustained period of time, say 20 to 30 minutes, working the heart muscle, training it to become stronger and more efficient.
So is playing Wii exercise, absolutely, if its done intensely which most likely is not how it is played by anyone seeking to use it as their only exercise, but, included as part of an exercise routine, approached as exercise or with some intensity, I’d say its exercise, otherwise it is just fun, and that’s ok too.
PS - You can burn 44 calories in 30 minutes just sitting and reading too.
www.docshop.com
Docshop.com shared the experience of their reporter who(from the article she sounds to be a fit, probably younger woman) burned 180 calories in an active half hour playing Wii boxing, 170 calories playing Wii tennis for 30 minutes and 39 calories per half hour playing Wii bowling. The key here is an ACTIVE 30 minutes, its not sitting moving the remote for gentle racket play, its playing as you would competitively play the real game.
I think the real point here is anything can be fitness and burn calories which is approached as fitness. Strolling around the block after dinner three times a week is not a bad idea, but its not fitness. Deliberately going out and walking three mornings a week for exercise counts as fitness. The difference is approaching something as an exercise activity most likely increases the intensity of the activity and burns more calories.
What separates an activity considered exercise from any other activity is INTENSITY. For a cardio activity like walking, the goal is to increase your heart rate and keep that increased level for a sustained period of time, say 20 to 30 minutes, working the heart muscle, training it to become stronger and more efficient.
So is playing Wii exercise, absolutely, if its done intensely which most likely is not how it is played by anyone seeking to use it as their only exercise, but, included as part of an exercise routine, approached as exercise or with some intensity, I’d say its exercise, otherwise it is just fun, and that’s ok too.
PS - You can burn 44 calories in 30 minutes just sitting and reading too.
www.docshop.com
Saturday, August 8, 2009
FITNESS in a shoe?
MBT stands for Masai Barefoot Technology which is the leading brand of shoes marketed as having health and fitness benefits. According to About.com, the shoes are designed to simulate walking in sand.
Standard characteristics on these shoes (also sold as boots, sandals and sneakers) are layered, curved soles which create an uneven walking surface. This technology is meant to make the core strengthening muscles more active, creating better posture and increasing shock absorption for joints.
About.com also reports an interesting endorsement that the shoes have been used to train Olympians and other athletes.
Do they work?
Similar to working on a stability ball, these shoes very likely do force you to engage more stabilizing muscles in the body therefore working muscles you wouldn't normally work.
Similar to working with ankle weights, if your shoes are heavier you have to work harder (burn more calories) and use more muscles when walking in them. So do they force you to burn more calories? Probably more calories are burned but perhaps not in any significant way.
Maybe all of these benefits combined are valuable though. I wouldn't recommend these as a singular way to improve your fitness level or if you are on a budget but I really like the idea of using them as a tool during normal activities to increase the intensity of these activities.
You may have heard these shoes cost upward of $200 but in following the links on About.com to Footwear etc, there were offerings for around $150 or less, still a lot of money for a sneaker. Sketchers similar offerings are priced closer to $100 but look for the same quality in the sole as in other higher priced offerings.
According to walking.org, “Shape Ups make sense”, referring to the new sketchers line of “fitness shoes” because they, “make sure that the wearer is working their foot the way nature intended, but all while working the supporting muscles further up the body. So by optimizing the way we walk, Shape Ups also enhance the benefits of walking.” Walking.org also mentions that sketchers, like MBT “are recreating the effect of walking on soft sand.” We can assume that walking.org would also find the same benefits in similar shoes.
Want to try these out without the big expense? www.harrietcarter.com offers “exercise slippers” for only $15 and www.peltzshoes.com sells flip flops with a, “micro-wobbleboard effect” for $50 a pair.
www.about.com
www.footwearetc.com
www.walking.org
Standard characteristics on these shoes (also sold as boots, sandals and sneakers) are layered, curved soles which create an uneven walking surface. This technology is meant to make the core strengthening muscles more active, creating better posture and increasing shock absorption for joints.
About.com also reports an interesting endorsement that the shoes have been used to train Olympians and other athletes.
Do they work?
Similar to working on a stability ball, these shoes very likely do force you to engage more stabilizing muscles in the body therefore working muscles you wouldn't normally work.
Similar to working with ankle weights, if your shoes are heavier you have to work harder (burn more calories) and use more muscles when walking in them. So do they force you to burn more calories? Probably more calories are burned but perhaps not in any significant way.
Maybe all of these benefits combined are valuable though. I wouldn't recommend these as a singular way to improve your fitness level or if you are on a budget but I really like the idea of using them as a tool during normal activities to increase the intensity of these activities.
You may have heard these shoes cost upward of $200 but in following the links on About.com to Footwear etc, there were offerings for around $150 or less, still a lot of money for a sneaker. Sketchers similar offerings are priced closer to $100 but look for the same quality in the sole as in other higher priced offerings.
According to walking.org, “Shape Ups make sense”, referring to the new sketchers line of “fitness shoes” because they, “make sure that the wearer is working their foot the way nature intended, but all while working the supporting muscles further up the body. So by optimizing the way we walk, Shape Ups also enhance the benefits of walking.” Walking.org also mentions that sketchers, like MBT “are recreating the effect of walking on soft sand.” We can assume that walking.org would also find the same benefits in similar shoes.
Want to try these out without the big expense? www.harrietcarter.com offers “exercise slippers” for only $15 and www.peltzshoes.com sells flip flops with a, “micro-wobbleboard effect” for $50 a pair.
www.about.com
www.footwearetc.com
www.walking.org
Friday, July 31, 2009
About Probiotics
Defined by the International Food and Information Council,
(http://www.ific.org/publications/factsheets/preprobioticsfs.cfm) “probiotics and prebiotics are components present in foods, or that can be incorporated into foods, which yield health benefits related to their interactions with the gastrointestinal tract (GI).”
Probiotics: Live microorganisms which, when administered in adequate amounts, confer a health benefit on the host. (defined by Joint Food and Agriculture Organization/World Health Organization Working Group)
Prebiotics: Food ingredients that are not digestible and may positively affect health by stimulating the growth of some bacterial (probiotic) species in the colon, such as Bifidobacteria and Lactobacilli.
Food Sources of Probiotics
Certain species and strains of Lactobacilli, Bifidobacteria, Yeast Certain yogurts, other cultured dairy products and some non-dairy products
Benefits: May improve gastrointestinal health and systemic immunity
Food Sources of Prebiotics
Inulin, Fructo-oligosaccharides (FOS), Polydextrose, Arabinogalactan, Polyols—lactulose, lactitol Whole grains, onions, bananas, garlic, honey, leeks, artichokes, fortified foods and beverages, dietary supplements
Benefits: May improve gastrointestinal health; may improve calcium absorption
Probiotics' safety has not been thoroughly studied scientifically even though they seem to have many positive health benefits. More information is especially needed in generally higher-risk populations like young children, elderly people, and people with compromised immune systems.
Product options:
www.kashi.com Kashi Vive Probiotic Digestive Wellness Cereal
http://www.dannon.com/ Dannon’s Activia Products
Attune Foods http://www.attunefoods.com/
(http://www.ific.org/publications/factsheets/preprobioticsfs.cfm) “probiotics and prebiotics are components present in foods, or that can be incorporated into foods, which yield health benefits related to their interactions with the gastrointestinal tract (GI).”
Probiotics: Live microorganisms which, when administered in adequate amounts, confer a health benefit on the host. (defined by Joint Food and Agriculture Organization/World Health Organization Working Group)
Prebiotics: Food ingredients that are not digestible and may positively affect health by stimulating the growth of some bacterial (probiotic) species in the colon, such as Bifidobacteria and Lactobacilli.
Food Sources of Probiotics
Certain species and strains of Lactobacilli, Bifidobacteria, Yeast Certain yogurts, other cultured dairy products and some non-dairy products
Benefits: May improve gastrointestinal health and systemic immunity
Food Sources of Prebiotics
Inulin, Fructo-oligosaccharides (FOS), Polydextrose, Arabinogalactan, Polyols—lactulose, lactitol Whole grains, onions, bananas, garlic, honey, leeks, artichokes, fortified foods and beverages, dietary supplements
Benefits: May improve gastrointestinal health; may improve calcium absorption
Probiotics' safety has not been thoroughly studied scientifically even though they seem to have many positive health benefits. More information is especially needed in generally higher-risk populations like young children, elderly people, and people with compromised immune systems.
Product options:
www.kashi.com Kashi Vive Probiotic Digestive Wellness Cereal
http://www.dannon.com/ Dannon’s Activia Products
Attune Foods http://www.attunefoods.com/
Monday, July 27, 2009
Know Your Numbers
In June, USNEWs and ABC News each reported a story about a study showing patients are not often told about abnormal test results. The study found patients were not informed of abnormal results at least 7 percent of the time. It’s not often but if you are the one not informed it was 100% of the time for you. Make sure you contact your physician about results and get your numbers, don’t just take an, “everything’s ok” from a possibly overworked employee in the Doctor’s office. When you get your numbers know what to look for:
Understanding Test Results
Total cholesterol: below 200
(200 to 239 borderline, 240+ high)
LDL cholesterol: below 100 (130 to 159 borderline, 160+ high)
HDL cholesterol: 60 and above (40 to 59 moderate, below 40 high)
Triglycerides (fat in the bloodstream), below 150 (150 to 199 borderline, 200+ high)
Blood Pressure 120 or less over 80 or less is normal (120-139 over 80-89 prehypertensive, 140+ over 90+ hypertension)
Glucose (to estimate the risk of diabetes) below 110 (110 to 125 borderline high, 125+ diabetes)
Understanding Test Results
Total cholesterol: below 200
(200 to 239 borderline, 240+ high)
LDL cholesterol: below 100 (130 to 159 borderline, 160+ high)
HDL cholesterol: 60 and above (40 to 59 moderate, below 40 high)
Triglycerides (fat in the bloodstream), below 150 (150 to 199 borderline, 200+ high)
Blood Pressure 120 or less over 80 or less is normal (120-139 over 80-89 prehypertensive, 140+ over 90+ hypertension)
Glucose (to estimate the risk of diabetes) below 110 (110 to 125 borderline high, 125+ diabetes)
Sunday, July 19, 2009
Hot Flash Triggers
According to Health Magazine, these are the greatest hot flash triggers:
Alcohol
Caffeine
Warm Rooms
Hot Food & drinks
Smoking
Spicy Foods
Stress
Hot flashes, which can start in perimenopause, can last from 30 seconds to several minutes. The best thing you can do is identify what triggers them for you and avoid those things!
Alcohol
Caffeine
Warm Rooms
Hot Food & drinks
Smoking
Spicy Foods
Stress
Hot flashes, which can start in perimenopause, can last from 30 seconds to several minutes. The best thing you can do is identify what triggers them for you and avoid those things!
Pick a Park
When was the last time you went for a hike or bike ride? Why not look up a local park and try a leisure, biking or fitness trail once a week to mix up your workout while the weather is nice. Like many of you, I get my exercise the same way each week; a little yoga, the treadmill and lifting weights. To mix it up and make it family time we have been picking a different park each week to visit for a bike ride.
www.monmouthcountyparks.com
www.ocean.nj.us/Parks/parklist.htm
www.co.middlesex.nj.us/parksrecreation/parks.asp
Most recently we spent the morning riding 5.1 miles around Manasquan Reservoir. This mostly shaded, mostly level ride was cool, fun and great exercise at about 250 calories per hour even at our leisurely pace. We added a picnic as a stop along the way and visited the environmental center too. Most of us don’t take advantage of the preserved lands around us. If you try this, and get out to a different park each week, you’ll feel like you are in on a great secret and you‘ll be getting great exercise at the same time!
www.monmouthcountyparks.com
www.ocean.nj.us/Parks/parklist.htm
www.co.middlesex.nj.us/parksrecreation/parks.asp
Most recently we spent the morning riding 5.1 miles around Manasquan Reservoir. This mostly shaded, mostly level ride was cool, fun and great exercise at about 250 calories per hour even at our leisurely pace. We added a picnic as a stop along the way and visited the environmental center too. Most of us don’t take advantage of the preserved lands around us. If you try this, and get out to a different park each week, you’ll feel like you are in on a great secret and you‘ll be getting great exercise at the same time!
Friday, July 10, 2009
Basics of the Nutrition Label
Nutrition labels may seem confusing but the information is pretty straight forward if you know how to interpret it. Here is an easy summary of things to look for:
1)At the top of the “Nutrition Facts” box, look at the serving size, this is important because serving size can make a high calorie item seem lower calorie or show a package is intended for multiple servings.
2)Scanning down, calories shows how many calories there are in the serving size above, keep snacks to 2 per day 100 – 150 calories each
3)Fats are listed next. Saturated fats should be limited, 2g or less. Transfats should be completely avoided but even it the label shows 0% transfats may still be in the ingredients as fractionated or partially hydrogenated oils.Poly and Mono unsaturated fats are “good” fats but are still high in calories.
4)Cholesterol & Sodium should also be limited; no more than 300mg of cholesterol is recommended per day and approx 2000mg of sodium or the amount in one tsp. of salt is the daily maximum.
5)Scan the Carbohydrates. Fiber and Ingredients simultaneously. If I see something has a lot of carbs I look to see if it also is high in fiber - 5g or more – and what is listed in the ingredients. If sugar (fructose, glucose, dextrose, corn syrup) is listed in the first 5 or so ingredients the product is most likely high in carbs in the form of sugar instead of fiber. Look for 100% whole wheat or other 100% whole grain ingredients for “good carbs”.
6)Protein shows the amount of total protein the food contains measured in grams. A high protein food that is also low fat is a preferred source.
There are many great easy to understand sources of nutrition label information, here’s one:
http://www.fda.gov/Food/LabelingNutrition/ConsumerInformation/ucm078889.htm
1)At the top of the “Nutrition Facts” box, look at the serving size, this is important because serving size can make a high calorie item seem lower calorie or show a package is intended for multiple servings.
2)Scanning down, calories shows how many calories there are in the serving size above, keep snacks to 2 per day 100 – 150 calories each
3)Fats are listed next. Saturated fats should be limited, 2g or less. Transfats should be completely avoided but even it the label shows 0% transfats may still be in the ingredients as fractionated or partially hydrogenated oils.Poly and Mono unsaturated fats are “good” fats but are still high in calories.
4)Cholesterol & Sodium should also be limited; no more than 300mg of cholesterol is recommended per day and approx 2000mg of sodium or the amount in one tsp. of salt is the daily maximum.
5)Scan the Carbohydrates. Fiber and Ingredients simultaneously. If I see something has a lot of carbs I look to see if it also is high in fiber - 5g or more – and what is listed in the ingredients. If sugar (fructose, glucose, dextrose, corn syrup) is listed in the first 5 or so ingredients the product is most likely high in carbs in the form of sugar instead of fiber. Look for 100% whole wheat or other 100% whole grain ingredients for “good carbs”.
6)Protein shows the amount of total protein the food contains measured in grams. A high protein food that is also low fat is a preferred source.
There are many great easy to understand sources of nutrition label information, here’s one:
http://www.fda.gov/Food/LabelingNutrition/ConsumerInformation/ucm078889.htm
Monday, July 6, 2009
Menopause & Weight Gain
The key to the problem of weight gain during menopause is a sinister internal production source of estrogen. During your late 30s and early 40s, levels of the hormone estrogen decline, dropping even more dramatically in later years during menopause. As production slows down at the usual source, the ovaries, the body looks for other sources. Fat cells are another source of estrogen production, so your body is fighting to gain (fat cells) while you are fighting to lose weight by not adding fat cells and not allowing them to grow. This is a tug of war with nature that many people are losing despite their best efforts to eat right and exercise!
Dr. Laura Berman contributing for the Todayshow.com has outlined some
other reasons why women gain weight in their late 30s into their 40s.
Changes in appetite: when we eat, enzymes and hormones help the food break down. If the body is off-balance hormonally feelings of fullness do not register in the brain. During menopause, due to hormone imbalances, the body begins tricking the mind into thinking it needs to eat more.
Changes in metabolism: Estrogen is out of balance causing thyroid levels to go down. Diminished thyroid levels slow down the body’s metabolism.
Stress!: Belly fat is one of the symptoms of lower estrogen levels, along with a change in the overall shape of a woman's body. This can be due to cortisol, the stress hormone. A perimenopausal increase in cortisol creates the harder to lose belly fat that women often gain as they age.
Changes in sleep patterns: Many women start experiencing insomnia or other sleep disturbances as they age as a result of lowered levels of the sleep hormone melatonin. Increased levels of cortisol during menopause can interfere with this sleep hormone. The loss of sleep leads to crankiness and lower levels of energy, making it all the harder to stay active. Furthermore, research has shown that people who get five hours of sleep a night have 15 percent lower levels of the appetite-suppressing hormone leptin and 15 percent higher levels of hunger-increasing ghrelin.
“What’s the point?” mentality: Body image is particularly delicate for women as we start to show the signs of aging and our bodies start to plump in places we didn't expect them to. This depletes our motivation to exercise and improve our feelings about our appearance.
The empty-nest syndrome: Typically, as we reach our 40s to mid 50s, we begin to experience numerous life changes. The kids may be going off to college, or just become more independent and want to be by themselves. Women have to adjust to not filling the same role in their families and may turn to food as a form of comfort or due to boredom.
Dr Berman emphasizes that despite this negative mentality, research has found that after just one workout, a woman’s body image can improve. Getting active even for a short amount of time can boost feelings of confidence and happiness. Women should try to get active at least 20 minutes every day, even if it is just a short walk around the block. Another bonus is that increased levels of activity may also help you to sleep better at night.
Dr. Laura Berman contributing for the Todayshow.com has outlined some
other reasons why women gain weight in their late 30s into their 40s.
Changes in appetite: when we eat, enzymes and hormones help the food break down. If the body is off-balance hormonally feelings of fullness do not register in the brain. During menopause, due to hormone imbalances, the body begins tricking the mind into thinking it needs to eat more.
Changes in metabolism: Estrogen is out of balance causing thyroid levels to go down. Diminished thyroid levels slow down the body’s metabolism.
Stress!: Belly fat is one of the symptoms of lower estrogen levels, along with a change in the overall shape of a woman's body. This can be due to cortisol, the stress hormone. A perimenopausal increase in cortisol creates the harder to lose belly fat that women often gain as they age.
Changes in sleep patterns: Many women start experiencing insomnia or other sleep disturbances as they age as a result of lowered levels of the sleep hormone melatonin. Increased levels of cortisol during menopause can interfere with this sleep hormone. The loss of sleep leads to crankiness and lower levels of energy, making it all the harder to stay active. Furthermore, research has shown that people who get five hours of sleep a night have 15 percent lower levels of the appetite-suppressing hormone leptin and 15 percent higher levels of hunger-increasing ghrelin.
“What’s the point?” mentality: Body image is particularly delicate for women as we start to show the signs of aging and our bodies start to plump in places we didn't expect them to. This depletes our motivation to exercise and improve our feelings about our appearance.
The empty-nest syndrome: Typically, as we reach our 40s to mid 50s, we begin to experience numerous life changes. The kids may be going off to college, or just become more independent and want to be by themselves. Women have to adjust to not filling the same role in their families and may turn to food as a form of comfort or due to boredom.
Dr Berman emphasizes that despite this negative mentality, research has found that after just one workout, a woman’s body image can improve. Getting active even for a short amount of time can boost feelings of confidence and happiness. Women should try to get active at least 20 minutes every day, even if it is just a short walk around the block. Another bonus is that increased levels of activity may also help you to sleep better at night.
Friday, June 26, 2009
What happens if you stop aerobic exercising?
A client of mine who spent up to 5 days per week on the treadmill doing intervals of walking and jogging for an hour fell off the wagon recently. Although she continued her 2 day per week strength training routine, she felt run down and even her strength training endurance was impacted. When she finally got back on the treadmill after several weeks she was only able to walk at a reduced speed for 40 minutes.
Although you may not always want to do your cardio exercise, it’s easier to continue some sort of routine and level of intensity rather than trying to start back up, and that is not just in your head.
First, it will help you to know what happens over time when you do aerobic exercise consistently. Overall your body becomes more efficient. Your muscles increase their endurance capacity; you are able to use less carbohydrate stores as energy and burn more fat. Aerobic training increases the stroke volume of the heart or the output of oxygenated blood returning to the working muscles and the muscles become more efficient at extracting oxygen from the blood.
If you stop doing aerobic exercise, within the first 12 days stroke volume is reduced by 7%. Already, in less than two weeks you have lost almost 10% of endurance level you had achieved. A study by the ACSM (American College of Sports Medicine) concluded that lack of aerobic exercise for nearly three months, cost the subjects nearly 15% of their stroke volume and therefore their endurance. The same study showed that endurance levels could be maintained by less frequent or shorter duration cardio exercise but could not be maintained by decreased intensity in exercise.
Bottom line: It’s easier mentally and physically to continue to do some sort of cardio frequently than it is to try to start up your routine again. Also, if you are not in the mood, it is better to spend any amount of time, at your usual level of intensity, whenever you can, than to just do some cardio at a much lower level of intensity. For example, if you normally jog 30 minutes 5 times a week at an intensity level of 6, you can maintain your endurance level if you continue 3 times a week for 20 minutes at a level of 6 than if you started to walk 4 times a week for 30 minutes at an intensity level of 4.
Although you may not always want to do your cardio exercise, it’s easier to continue some sort of routine and level of intensity rather than trying to start back up, and that is not just in your head.
First, it will help you to know what happens over time when you do aerobic exercise consistently. Overall your body becomes more efficient. Your muscles increase their endurance capacity; you are able to use less carbohydrate stores as energy and burn more fat. Aerobic training increases the stroke volume of the heart or the output of oxygenated blood returning to the working muscles and the muscles become more efficient at extracting oxygen from the blood.
If you stop doing aerobic exercise, within the first 12 days stroke volume is reduced by 7%. Already, in less than two weeks you have lost almost 10% of endurance level you had achieved. A study by the ACSM (American College of Sports Medicine) concluded that lack of aerobic exercise for nearly three months, cost the subjects nearly 15% of their stroke volume and therefore their endurance. The same study showed that endurance levels could be maintained by less frequent or shorter duration cardio exercise but could not be maintained by decreased intensity in exercise.
Bottom line: It’s easier mentally and physically to continue to do some sort of cardio frequently than it is to try to start up your routine again. Also, if you are not in the mood, it is better to spend any amount of time, at your usual level of intensity, whenever you can, than to just do some cardio at a much lower level of intensity. For example, if you normally jog 30 minutes 5 times a week at an intensity level of 6, you can maintain your endurance level if you continue 3 times a week for 20 minutes at a level of 6 than if you started to walk 4 times a week for 30 minutes at an intensity level of 4.
Friday, June 19, 2009
Physical Activity / Exercise Guidelines for Adults
Physical activity requirements for healthy adults under age
65 as defined by the American College of Sports Medicine (ACSM) and the American Heart Association (AHA) are as follows:
Do moderately intense* cardio 30 minutes a day, five days a week
Or
Do vigorously intense cardio 20 minutes a day, 3 days a week
And
Do eight to 10 strength-training exercises, eight to 12 repetitions of each exercise twice a week.
*Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity five days a week may be necessary. The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease.
65 as defined by the American College of Sports Medicine (ACSM) and the American Heart Association (AHA) are as follows:
Do moderately intense* cardio 30 minutes a day, five days a week
Or
Do vigorously intense cardio 20 minutes a day, 3 days a week
And
Do eight to 10 strength-training exercises, eight to 12 repetitions of each exercise twice a week.
*Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity five days a week may be necessary. The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease.
Sunday, June 14, 2009
Sun Safety
Quick Facts:
** Tanning beds/lamps give out UVA and often UVB rays so they are not safe
** Darker clothes are safer, darker sun glasses may not be
** Just 2 bad sunburns with blistering before the age of 18 significantly increases the chances of skin cancers
** Sun burns should never be treated with ice, only cold compress
** Some medications like antibiotics increase sensitivity to the skin
** UVA/B rays penetrate water so skin below the water is not protected
** Limit sun exposure between the hours of 10am & 4pm when it is strongest
** Bronzers and extenders, are considered cosmetics for external use and are not thought to be harmful when used properly
Time in direct sunlight helps your body produce vitamin D so it shouldn’t be completely avoided but the American Cancer Society wants people to understand that sun exposure adds up, its not just trying to avoid burning at the beach or the pool, you need to be aware of limiting sun exposure everyday. Covering up, wearing hats, sunglasses and protective lip products all should accompany sun screen, even though we probably focus the most on wearing sunscreen.
Clothing: Dark colors provide more protection than light colors; long sleeves and long pants are more protective than short.
Make-up: Foundation, lipstick and other cosmetics provide no protection unless the label indicates that they contain sunscreen. If not, sunscreen should be applied, before applying makeup.
Hats: Tightly woven hats that cover and shade head and neck completely are best. Be sure to use sunscreen on exposed uncovered areas like the ears and the back of the neck.
Sunglasses: Eye disease can be the result of sun exposure over time so you want to protect your eyes with glasses that protect against UVA & UVB rays. Darker glasses do not necessarily provide more protection, check for any of the following: UV absorption up to 400 nm, 100% UV absorption, meets ANSI UV
Sunscreen: A minimum of SPF 15 is recommended, the higher the SPF number the more protection the product provides. In order for it to work correctly it must be applied properly according to the label. Usually something like, “Generously apply to all exposed skin areas when skin is dry 20 to 30 minutes before sun exposure.” Reapply often, especially after swimming.
This information provided by the ACS and other great information on prevention measures can be searched at: www.cancer.org
** Tanning beds/lamps give out UVA and often UVB rays so they are not safe
** Darker clothes are safer, darker sun glasses may not be
** Just 2 bad sunburns with blistering before the age of 18 significantly increases the chances of skin cancers
** Sun burns should never be treated with ice, only cold compress
** Some medications like antibiotics increase sensitivity to the skin
** UVA/B rays penetrate water so skin below the water is not protected
** Limit sun exposure between the hours of 10am & 4pm when it is strongest
** Bronzers and extenders, are considered cosmetics for external use and are not thought to be harmful when used properly
Time in direct sunlight helps your body produce vitamin D so it shouldn’t be completely avoided but the American Cancer Society wants people to understand that sun exposure adds up, its not just trying to avoid burning at the beach or the pool, you need to be aware of limiting sun exposure everyday. Covering up, wearing hats, sunglasses and protective lip products all should accompany sun screen, even though we probably focus the most on wearing sunscreen.
Clothing: Dark colors provide more protection than light colors; long sleeves and long pants are more protective than short.
Make-up: Foundation, lipstick and other cosmetics provide no protection unless the label indicates that they contain sunscreen. If not, sunscreen should be applied, before applying makeup.
Hats: Tightly woven hats that cover and shade head and neck completely are best. Be sure to use sunscreen on exposed uncovered areas like the ears and the back of the neck.
Sunglasses: Eye disease can be the result of sun exposure over time so you want to protect your eyes with glasses that protect against UVA & UVB rays. Darker glasses do not necessarily provide more protection, check for any of the following: UV absorption up to 400 nm, 100% UV absorption, meets ANSI UV
Sunscreen: A minimum of SPF 15 is recommended, the higher the SPF number the more protection the product provides. In order for it to work correctly it must be applied properly according to the label. Usually something like, “Generously apply to all exposed skin areas when skin is dry 20 to 30 minutes before sun exposure.” Reapply often, especially after swimming.
This information provided by the ACS and other great information on prevention measures can be searched at: www.cancer.org
Friday, June 5, 2009
Sugar v. High Fructose Corn Syrup
There are some conflicting stories about this topic but I am using a well researched article from the NY Times to summarize this information for you.
Is High Fructose Corn Syrup worse than Sugar? It helps to know that the high-fructose corn syrup used in processed foods and soda 55 percent fructose and 45 percent glucose, very similar to white sugar, which is 50 percent fructose and 50 percent glucose. HFCS is not naturally occurring; it is chemically produced to resemble sugar but is derived from corn.
The NY Times reported, Dr. Walter Willett (chairman of the nutrition department at Harvard’s School of Public Health), as concluding that HFCS is not a healthy ingredient, but he believes that it is no worse than the refined white sugar it replaces, since both offer easily consumed calories (they taste good) with no nutrients. Why do food manufacturers use it in their products? It’s cheaper than sugar.
Bottom line for consumers: It seems HFCS may not contribute to poor health any more than regular white sugar but I avoid it because it is not natural and I avoid processed products. If you are trying to get to a goal weight or maintain your weight avoiding processed products (things that come in boxes and bags) is generally a good way to keep calories low and nutrients high.
Is High Fructose Corn Syrup worse than Sugar? It helps to know that the high-fructose corn syrup used in processed foods and soda 55 percent fructose and 45 percent glucose, very similar to white sugar, which is 50 percent fructose and 50 percent glucose. HFCS is not naturally occurring; it is chemically produced to resemble sugar but is derived from corn.
The NY Times reported, Dr. Walter Willett (chairman of the nutrition department at Harvard’s School of Public Health), as concluding that HFCS is not a healthy ingredient, but he believes that it is no worse than the refined white sugar it replaces, since both offer easily consumed calories (they taste good) with no nutrients. Why do food manufacturers use it in their products? It’s cheaper than sugar.
Bottom line for consumers: It seems HFCS may not contribute to poor health any more than regular white sugar but I avoid it because it is not natural and I avoid processed products. If you are trying to get to a goal weight or maintain your weight avoiding processed products (things that come in boxes and bags) is generally a good way to keep calories low and nutrients high.
Wednesday, June 3, 2009
Artificial Sweeteners & Weight Gain
Researchers have evidence that the widespread use of no-calorie sweeteners may actually make it harder for people to control their calorie intake and body weight.
The research using saccharin showed consuming a food sweetened with this no-calorie sweetener can lead to greater weight gain and obesity than would consuming the same food sweetened with a high calorie sugar.
Here's why: When we prepare to eat, the metabolic engine starts up. When the body senses sweetness in what you are consuming, core body temperature revs up to counteract the high calorie intake. But the body is not trained to respond to sweetness without calories. Researchers think this dulled response to sweetness without calories both led to overeating and made it harder to burn off sweet-tasting calories.
Other artificial sweeteners such as aspartame, sucralose and acesulfame K, which also taste sweet but do not allow the body to prepare for the calories consumed, could have similar effects.
Bottom-line: Just be aware of what you are eating and your total calories keeping your consumption of sugar and artificial sweeteners to a minimum. The chore of counting calories and exercising intensely does, over time, become less intrusive to your normal routine and becomes a lifestyle. You can enjoy any food you want if it is balanced with a healthy amount of good foods and exercise.
A TEASPOON of Granulated White Sugar has 16 calories.
Check some nutrition labels, 4g = 1 teaspoon of sugar.
A can of coke has 27g of sugar or approx 7 teaspoons of sugar, YUK!
The research using saccharin showed consuming a food sweetened with this no-calorie sweetener can lead to greater weight gain and obesity than would consuming the same food sweetened with a high calorie sugar.
Here's why: When we prepare to eat, the metabolic engine starts up. When the body senses sweetness in what you are consuming, core body temperature revs up to counteract the high calorie intake. But the body is not trained to respond to sweetness without calories. Researchers think this dulled response to sweetness without calories both led to overeating and made it harder to burn off sweet-tasting calories.
Other artificial sweeteners such as aspartame, sucralose and acesulfame K, which also taste sweet but do not allow the body to prepare for the calories consumed, could have similar effects.
Bottom-line: Just be aware of what you are eating and your total calories keeping your consumption of sugar and artificial sweeteners to a minimum. The chore of counting calories and exercising intensely does, over time, become less intrusive to your normal routine and becomes a lifestyle. You can enjoy any food you want if it is balanced with a healthy amount of good foods and exercise.
A TEASPOON of Granulated White Sugar has 16 calories.
Check some nutrition labels, 4g = 1 teaspoon of sugar.
A can of coke has 27g of sugar or approx 7 teaspoons of sugar, YUK!
Food Safety Tips
Alfalfa Sprouts: The growing process also grows dangerous bacteria (mostly salmonella) – there is no “safe” way to eat them raw
Raw Eggs: Do you need another reason not to eat cookie dough or Caesar dressing – there is a low risk of salmonella with any egg that is not fully cooked – including yolk. Eggs pasteurized in the shell eradicates this danger – look for the symbol of a P in a circle
Rare Burgers: Beef has the potential for carrying salmonella or E. coli , cook to 160d
Packaged Greens: Have a greater chance of exposure to bacteria – better bet is to buy the head of lettuce and remove outside leaves, wash hands and then prepare interior greens for salads etc. For spinach, cooking is the only really safe option.
Sushi: The primary cause for concern with sushi is the presence of parasites—tapeworms, flatworms and roundworms – the better the restaurant & chef, the safer the sushi
Chicken: Safe preparation is the key – anything the raw chicken touches – counter, knife, hands, needs to be washed with soap immediately. Cook thoroughly with no pink left, and store this and all meats within 30 minutes of cooking
Cantaloupe: Bacteria can grow in the crevices in the rind – wash it thoroughly before cutting because it’s the cutting of the fruit that cross-contaminates the inside that you eat – same with watermelon, apples etc.
Unpasteurized Cheese: Many soft cheeses—including brie, feta and goat cheese—are unpasteurized – read the label and only purchase pasteurized cheese
Salad Bars: Hazards include: foods that aren’t kept hot or cold enough, poor hygiene by employees and refilling partially used containers of perishable food with fresh food – not to mention what the sneeze guard is intended to protect you from
Raw Eggs: Do you need another reason not to eat cookie dough or Caesar dressing – there is a low risk of salmonella with any egg that is not fully cooked – including yolk. Eggs pasteurized in the shell eradicates this danger – look for the symbol of a P in a circle
Rare Burgers: Beef has the potential for carrying salmonella or E. coli , cook to 160d
Packaged Greens: Have a greater chance of exposure to bacteria – better bet is to buy the head of lettuce and remove outside leaves, wash hands and then prepare interior greens for salads etc. For spinach, cooking is the only really safe option.
Sushi: The primary cause for concern with sushi is the presence of parasites—tapeworms, flatworms and roundworms – the better the restaurant & chef, the safer the sushi
Chicken: Safe preparation is the key – anything the raw chicken touches – counter, knife, hands, needs to be washed with soap immediately. Cook thoroughly with no pink left, and store this and all meats within 30 minutes of cooking
Cantaloupe: Bacteria can grow in the crevices in the rind – wash it thoroughly before cutting because it’s the cutting of the fruit that cross-contaminates the inside that you eat – same with watermelon, apples etc.
Unpasteurized Cheese: Many soft cheeses—including brie, feta and goat cheese—are unpasteurized – read the label and only purchase pasteurized cheese
Salad Bars: Hazards include: foods that aren’t kept hot or cold enough, poor hygiene by employees and refilling partially used containers of perishable food with fresh food – not to mention what the sneeze guard is intended to protect you from
Sleep, Hunger & Weight Loss
Maintaining and losing weight is about calories in v. calories out, burn more calories each day through activity than calories you take in from food. But the human body is complex and there are a lot of other things helping you, or hurting you, when trying to reach your goals.
Scientists have found that sleep deprivation increases levels of a hunger hormone (ghrelin) and decreases levels of a hormone that makes you feel full (leptin). The effects may lead to overeating and weight gain. With less sleep the hormone for hunger rises in your blood.
Maybe a link to weight gain: Sixty-five percent of Americans are overweight or obese while an estimated 63% of American adults do not get the recommended eight hours of sleep a night.
So, record your favorite shows past 10pm, tire yourself out during the day with intense exercise, have an eating cut off time each night and get a lot of sleep to maximize your fat loss!
Scientists have found that sleep deprivation increases levels of a hunger hormone (ghrelin) and decreases levels of a hormone that makes you feel full (leptin). The effects may lead to overeating and weight gain. With less sleep the hormone for hunger rises in your blood.
Maybe a link to weight gain: Sixty-five percent of Americans are overweight or obese while an estimated 63% of American adults do not get the recommended eight hours of sleep a night.
So, record your favorite shows past 10pm, tire yourself out during the day with intense exercise, have an eating cut off time each night and get a lot of sleep to maximize your fat loss!
Your Shape, Your Health: Pears v. Apples
Dangerous Fat: Fat that accumulates in the abdominal area is far more dangerous than fat in other areas of the body. This fat is linked to Metabolic Syndrome or insulin resistance which causes fat to be stored deep in the abdomen or around the liver and heart tissues. This type of fat increases the risk of cardiovascular disease and type II diabetes.
For Pears: The great news is that a small waist is a great indicator of good health and low visceral fat. The challenge is that fat in areas other than the abdomen are more resistant to loss and can take significant time and effort to tone and shrink.
For Apples: The good news is you will feel more in proportion when you reduce abdominal fat and abdominal fat is believed to be easier to lose than other fat stored in they body. The challenge is that this is a sign of a high amount of dangerous visceral fat.
Prescription for everybody: An exercise program designed for your body type combined with a diet of fresh fruits and vegetables, whole grains, lean proteins and healthy fats is the most effective treatment plan you can follow.
For Pears: The great news is that a small waist is a great indicator of good health and low visceral fat. The challenge is that fat in areas other than the abdomen are more resistant to loss and can take significant time and effort to tone and shrink.
For Apples: The good news is you will feel more in proportion when you reduce abdominal fat and abdominal fat is believed to be easier to lose than other fat stored in they body. The challenge is that this is a sign of a high amount of dangerous visceral fat.
Prescription for everybody: An exercise program designed for your body type combined with a diet of fresh fruits and vegetables, whole grains, lean proteins and healthy fats is the most effective treatment plan you can follow.
Caffeine, Pros and Cons
Can you match the caffeine to the source?
(1) 330mg (2) 80mg (3) 100mg (4) 120mg (5) 30mg (6) 20mg
(a) Red Bull Energy Drink (b) Black/Green Tea (c) Starbucks Grande Coffee
(d) Coffee Ice Cream (e) Hersheys Dark Chocolate (f) Mountain Dew Soda
(+) what caffeine may be good for: Mental Performance, Mood, Physical Performance, Headaches. Caffeine improves alertness and reaction time, increases a feeling of well-being and sociability, improves aerobic endurance and is a mild painkiller
(-) what caffeine may not be good for: migraines (may help relieve a headache but may also provokes migraines in people susceptible to getting migraines), counteracting alcohol (it has no sobering effects other than to help you think you are sober), interferes with sleep
Current research suggests you don't have to worry about negative effects on: Heart Disease, cancer, diabetes, High Blood Pressure, Osteoporosis, Dehydration and there seems to be nothing linking caffeine consumption to PMS or weight loss.
[Answers: 1c, 2a, 3b, 4f, 5d, 6e]
(1) 330mg (2) 80mg (3) 100mg (4) 120mg (5) 30mg (6) 20mg
(a) Red Bull Energy Drink (b) Black/Green Tea (c) Starbucks Grande Coffee
(d) Coffee Ice Cream (e) Hersheys Dark Chocolate (f) Mountain Dew Soda
(+) what caffeine may be good for: Mental Performance, Mood, Physical Performance, Headaches. Caffeine improves alertness and reaction time, increases a feeling of well-being and sociability, improves aerobic endurance and is a mild painkiller
(-) what caffeine may not be good for: migraines (may help relieve a headache but may also provokes migraines in people susceptible to getting migraines), counteracting alcohol (it has no sobering effects other than to help you think you are sober), interferes with sleep
Current research suggests you don't have to worry about negative effects on: Heart Disease, cancer, diabetes, High Blood Pressure, Osteoporosis, Dehydration and there seems to be nothing linking caffeine consumption to PMS or weight loss.
[Answers: 1c, 2a, 3b, 4f, 5d, 6e]
Habits of Highly Successful Dieters
The National Weight Control Registry is a community of people who have maintained a 30lb or more weight loss for more than 1 year. On average, registry members have lost 66 lbs and kept it off for 5.5 years.
Here is what registry members say are the top four ways they have lost weight and been successful in keeping weight off:
78% eat breakfast every day (get your metabolism going first thing in the morning)
75% weigh them self at least once a week (stay in touch with the number but don't obsess)
62% watch less than 10 hours of TV per week (they're outside walking!)
90% exercise, on average, about 1 hour per day (you read it right, you can do 30 minutes)
Whether you are trying to lose weight or maintain your current weight take a tip from thousands of people who have lost a significant amount of weight and kept it off.
Which one of the four items above could you improve on?
Here is what registry members say are the top four ways they have lost weight and been successful in keeping weight off:
78% eat breakfast every day (get your metabolism going first thing in the morning)
75% weigh them self at least once a week (stay in touch with the number but don't obsess)
62% watch less than 10 hours of TV per week (they're outside walking!)
90% exercise, on average, about 1 hour per day (you read it right, you can do 30 minutes)
Whether you are trying to lose weight or maintain your current weight take a tip from thousands of people who have lost a significant amount of weight and kept it off.
Which one of the four items above could you improve on?
Friday, May 29, 2009
Recommended Body Fat Percentage by Age
Many people are hung up on the number on the scale but your weight only gives you a general idea of your real health. Your waist measure, which should measure 1/2 of your height or less, taken snuggly at your belly button, and your body fat percentage are the real indications of health. Your body fat percentage can only be determined using water immersion, skinfold measures, a special x-ray test and electronic impedance. I use a tanita scale which has electronic impedance to measure body fat. You stand on the scale and a small electrical current passes through the body and measures the impedance or the resistance to the electrical flow. Lean tissue is a good conductor of electric current but fat is not so the more resistance to the current the higher proportion of fat tissue in the body.
I have had clients that are nearly 50% body fat. That is clearly too high, but actually, most people are well above their ideal body fat percentage. The chart below from the book, Take a Load off Your Heart, shows the ideal percentage. Where do you think you are?
AGE Women Men
20 to 29 19% 12%
30 to 39 20% 16%
40 to 49 23% 18%
50 to 59 26% 19%
60+ 27% 20%
I have had clients that are nearly 50% body fat. That is clearly too high, but actually, most people are well above their ideal body fat percentage. The chart below from the book, Take a Load off Your Heart, shows the ideal percentage. Where do you think you are?
AGE Women Men
20 to 29 19% 12%
30 to 39 20% 16%
40 to 49 23% 18%
50 to 59 26% 19%
60+ 27% 20%
Symptoms: Cold or Flu?
Most common Flu symptoms: Fever, Very Tired & Aches, symptoms appear suddenly, dry cough, headache, chest discomfort which may be severe
Most common Cold symptoms: rarely a fever, a little tired, gradual onset of symptoms, sneezing, stuffy nose, sore throat
The flu will take you out of your routine for as much as a week so consider getting a flu shot even if you are not at high-risk of serious flu complications.
You can get all the facts at: http://www.cdc.gov/flu
Most common Cold symptoms: rarely a fever, a little tired, gradual onset of symptoms, sneezing, stuffy nose, sore throat
The flu will take you out of your routine for as much as a week so consider getting a flu shot even if you are not at high-risk of serious flu complications.
You can get all the facts at: http://www.cdc.gov/flu
Thursday, May 28, 2009
What are ANTIOXIDANTS?
What are antioxidants exactly? Our bodies have cells called mitochondria, which function like miniature power plants producing energy. When these cells are healthy, they function without generating much waste (or oxidants). As the mitochondria age and are mismanaged through inactivity, they become less efficient and produce oxidants. These oxidants promote aging. To counter this aging effect, the body produces antioxidants but if you don't have enough antioxidants in your bloodstream (through production or diet supplementation) there is a negative affect on your body and you begin a process of aging poorly.
Get Active: It is believed that most of the dramatic benefits we get from exercise can be traced to improvement in the mitochondria. Mitochondrial function naturally declines with age, but exercise can reverse that decline.
Make sure you have a dietary source of antioxidants:
• Vitamin C - Sources include citrus fruits, green peppers, broccoli, green leafy vegetables, strawberries, raw cabbage and potatoes.
• Vitamin E - Sources include wheat germ, nuts, seeds, whole grains, green leafy vegetables, vegetable oil and fish-liver oil.
• Beta-carotene - Carrots, squash, broccoli, sweet potatoes, tomatoes, kale, collards, cantaloupe, peaches and apricots.
• Selenium - Good food sources include fish, shellfish, red meat, grains, eggs, chicken and garlic.
Get Active: It is believed that most of the dramatic benefits we get from exercise can be traced to improvement in the mitochondria. Mitochondrial function naturally declines with age, but exercise can reverse that decline.
Make sure you have a dietary source of antioxidants:
• Vitamin C - Sources include citrus fruits, green peppers, broccoli, green leafy vegetables, strawberries, raw cabbage and potatoes.
• Vitamin E - Sources include wheat germ, nuts, seeds, whole grains, green leafy vegetables, vegetable oil and fish-liver oil.
• Beta-carotene - Carrots, squash, broccoli, sweet potatoes, tomatoes, kale, collards, cantaloupe, peaches and apricots.
• Selenium - Good food sources include fish, shellfish, red meat, grains, eggs, chicken and garlic.
HEART ATTACK SIGNS for women
Heart disease, which includes coronary artery disease, heart failure and heart arrhythmias, is the leading cause of death among American women.
According to Take a Load off Your Heart, by Joseph C. Piscatella and Barry A. Franklin, Ph.D., these are the warning signs of a heart attack for a woman:
Pain, pressure or a sense of fullness under the breastbone that lasts 2 minutes or more. Women generally experience a radiating pain throughout the neck, jaw, shoulders, arms, back or abdomen - - and the symptoms may be subtle and may be experienced with dizziness, sweating, nausea & shortness of breath.
What to do? Call 911 IMMEDIATELY and chew and swallow one regular uncoated adult aspirin (325mg). So what if you’re wrong, a quick call to 911 could save your life. Most victims wait several hours before seeking medical attention by that time irreversible damage has occurred.
Prevention: Increased daily physical activity is key to cardiac health. Accumulate at least 30 minutes of moderate-intensity activity on most and preferably all days of the week. The goal is to decrease your heart rate over time which shows your cardiovascular system has become more efficient – it does not need to work as hard to deliver oxygenated blood to the body. A regular endurance exercise program will decrease a person’s heart rate by more than 3 million beats per year!
According to Take a Load off Your Heart, by Joseph C. Piscatella and Barry A. Franklin, Ph.D., these are the warning signs of a heart attack for a woman:
Pain, pressure or a sense of fullness under the breastbone that lasts 2 minutes or more. Women generally experience a radiating pain throughout the neck, jaw, shoulders, arms, back or abdomen - - and the symptoms may be subtle and may be experienced with dizziness, sweating, nausea & shortness of breath.
What to do? Call 911 IMMEDIATELY and chew and swallow one regular uncoated adult aspirin (325mg). So what if you’re wrong, a quick call to 911 could save your life. Most victims wait several hours before seeking medical attention by that time irreversible damage has occurred.
Prevention: Increased daily physical activity is key to cardiac health. Accumulate at least 30 minutes of moderate-intensity activity on most and preferably all days of the week. The goal is to decrease your heart rate over time which shows your cardiovascular system has become more efficient – it does not need to work as hard to deliver oxygenated blood to the body. A regular endurance exercise program will decrease a person’s heart rate by more than 3 million beats per year!
When to buy ORGANIC fruits & vegetables
According to the Center for Science in the Public Interest, "For healthy adults, exposure to pesticides in food pose fewer health risks than saturated fat, salt intake & exposure to tobacco smoke; people that eat more fruits and vegetables have a lower risk of heart disease. (Note: a fetus or small child should be protected from pesticides but most baby foods, even non-organic like regular Gerber process their foods in a way to eliminate almost all pesticide residue)
* If you want to avoid most pesticides, avoid non-organic fruits & vegetables with the highest % of pesticide residue:
BUY ORGANIC
Peaches
Apples
Sweet bell peppers
Celery
Nectarines
Strawberries
Cherries
Pears
Imported grapes
Spinach
Lettuce
Potatoes
Carrots
Green beans
Hot Peppers
Cucumbers
Raspberries
Consider Organic
Plums
Grapes
Oranges
Grapefruit
Tangerines
Mushrooms
Cantaloupe
Honeydew Melon
Tomatoes
Sweet Potatoes
Watermelon
Cauliflower
Low Pesticide
Blueberries
Papaya
Broccoli
Cabbage
Bananas
Kiwi
Sweet Peas (frozen)
Asparagus
Mango
Pineapples
Sweet corn (frozen)
Avocado
Onions
* If you want to avoid most pesticides, avoid non-organic fruits & vegetables with the highest % of pesticide residue:
BUY ORGANIC
Peaches
Apples
Sweet bell peppers
Celery
Nectarines
Strawberries
Cherries
Pears
Imported grapes
Spinach
Lettuce
Potatoes
Carrots
Green beans
Hot Peppers
Cucumbers
Raspberries
Consider Organic
Plums
Grapes
Oranges
Grapefruit
Tangerines
Mushrooms
Cantaloupe
Honeydew Melon
Tomatoes
Sweet Potatoes
Watermelon
Cauliflower
Low Pesticide
Blueberries
Papaya
Broccoli
Cabbage
Bananas
Kiwi
Sweet Peas (frozen)
Asparagus
Mango
Pineapples
Sweet corn (frozen)
Avocado
Onions
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