December 2nd, 2008 — activities, exercise, healthy eating, hormones
For years, many people have labored under the impression that middle aged weight gain is inescapable. Middle aged spread as it is commonly called is usually accepted as just hormonal, especially for women, and many people don't take the steps that can actually prevent it. While there are some factors that can make you more likely to keep weight on during this period in your life, there is nothing that says you have to get fat. Here are some easy ways that you can avoid middle aged weight gain. Can you tell I have been reading too many health, diet, and fitness books? 
1. Avoid empty nester weight gain.
When most of us reach middle age, our kids are just going off to college. For parents this means that you'll no longer be running around, doing laundry, going up the stairs five million times a day or cleaning as much. This sudden drop in activity can lead to weight gain if you don't modify your diet. Try this simple technique to help you stay on track. Purchase a pedometer and wear it for one day. If you're not taking 10,000 steps or at least close to it, you're not getting enough exercise. By wearing that pedometer, you'll be able to see just how close you are to that goal and you'll be able to stave off the battle of the bulge.
2. Don't let your hormones get the best of you.
It is true that as women age their hormone levels start to go a little bonkers. Too much or too little estrogen can lead to weight gain that is hard to control. If you're on HRT some of the side effects may include gaining some weight. Don't be a passive victim! If you're finding that you can't eat like you used to, take action before it's too late. Change your eating habits and try to exercise more. While hormones do play a role in where we store weight, the old equation of calories in - calories burned still applies.
3. Address physical issues that may be holding you back.
It's perfectly normal to get a bit stiff and sore as we age. However, if you're finding that your activity levels are taking a hit due to pain, you need to do something about it. Talk to your doctor and see what they prescribe for typical joint pain and stiffness. In most cases, it will be an over the counter pain relief pill or cream that will help you stay active. You may also need to modify your exercise plan a bit or start one that will be more joint friendly. For example, instead of jogging, try water aerobics. You'll be doing a lot less harm to your joints.
Middle aged weight gain does not have to be inevitable and you don't need to sit around hoping for the best. By meeting the problem head on and addressing it properly, you'll be able to stay slim, toned and healthy throughout your middle ages and well into your golden years.
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November 28th, 2008 — Book Review, Meals, food, healthy eating
Is your job making you fat? Our current society puts so many demands on our time that eating healthy is one of the first things to fly out the window. It’s just easier and more efficient to grab something quickly, but before you know it, you’ve packed on the pounds and you don’t have the time to do anything about it. This is a vicious circle that affects thousands of us, but Evelyn Tribole offers a solution with her latest book.
Tribole offers numerous methods to help you start making better food choices in less time, from knowing what to pick at McDonald’s, to shopping for foods that require little or no preparation. The included shopping lists are time savers in their own right, and she has done a terrific job of making eating healthy seem less like a time consuming burden and more like something that can be easily accomplished with minimal effort.
Our favorite section was the list of forty “mini meals” that each take less than a minute to make. You really can’t say that you don’t have time for that, regardless of how tight your schedule may be. In addition, the recommendations for kids foods that can be cooked on the fly is incredibly valuable. We also appreciated the look at “lean” prepackaged foods that are anything but.
The one quibble point we had was her thoughts on grazing, and her recommendations to snack every two hours. While in theory this works, it is only effective if you can stick with healthy, low calories foods.
Once you’ve read this book, you’ll be able to walk into any restaurant or store and know immediately what you should and should not eat. Advice like that is worth a lot, especially when it’s coupled with disease prevention tips and a handy nutrition index on healthy foods. Tribole did an amazing job with this book and there is literally no excuse for eating bad foods once you’ve read this book. We were absolutely impressed and hope that she has plans for a new volume in the near future.
This was one of the most inspiring “diet books” that we have read in a very long time and we highly recommend it to anyone that is simply too busy to eat right. You’ll find numerous ways to start changing your lifestyle and your diet in these pages and if you’re struggling to lose weight, this may be the perfect answer for you. The recipes included were fantastic and the list of foods that can be prepared in less than a minute and still be healthy was worth the cost of the book alone.
The book never wanders into fad diet territory and instead shows you solid ways to start eating the right foods, even if you have the busiest schedule on earth. Well worth the money and would make a great gift for anyone that is trying to balance a busy career or home life with healthy eating.
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November 27th, 2008 — Meals, alternative ideas, healthy eating, nutrition
All of us know that we need to start eating healthier and get more fruits and vegetables into our diets. The hard part is actually doing it. For many people, it's just hard to get past the taste. However, there are ways that you can easily add more servings of fruit or vegetables to your diet with little effort. We'll show you ways to cheat and still enjoy your food.
1. Start with salsa substitution.
If you eat a lot of dips, you're adding a whole bunch of useless calories into your daily rotation. Put away that dip and bring out the salsa. It contains numerous vegetables and fruit and the taste is terrific. Better yet, it's fat free and extremely low calorie. You can use salsa on just about anything to make it taste better and you're getting the benefit of adding more servings of these important foods to your diet with little effort.
You can use it with chips, or tortillas, on eggs or pretty much anything. If salsa is not really your thing, try experimenting with a couple of different brands or you can even try to make your own with vegetables you like. Fruit salsa is surprisingly good when combined with cottage cheese or other low fat dairy products. This is probably the easiest way to get more fruit and vegetables into your diet with little effort.
2. Add one more serving of vegetables or fruits with every meal.
At breakfast, have some low sodium tomato juice or a sliced apple. At lunch, you can add in some delicious corn or a pear. With dinner, try experimenting with a tossed salad with low fat dressing. This makes it easy to get at least three more servings of fruits or vegetables into your diet without any effort at all. What's more, these servings will help you fill up faster and avoid overeating other foods that are less healthy.
3. Retrain your palate.
Some of us simply just don't like fresh fruits or vegetables. The key here is to retrain your palate and make your brain think that you actually enjoy them. Start small and add low fat sauces or little things to make the vegetables taste better. For example, you can spread a little bit of peanut butter inside a stalk of celery. Suddenly, that tasteless stalk actually tastes good and you're getting the added benefit of more protein. This makes a great afternoon snack. Just don't overdo it on the peanut butter or you won't be getting any benefit.
Simple things can make vegetables and fruits a lot better. However, you can also try experimenting a little. Just because you don't like one fruit or vegetable doesn't mean you may not love another. Get creative and go outside your usual routine with new vegetables you've never tasted before. You can actually have a lot of fun by trying out all sorts of new foods and seeing which ones you enjoy.
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November 26th, 2008 — exercise, wellness
If you are finding that you don't have enough time to exercise due to a busy work or home life, there are techniques that you can use throughout the day that will accelerate your weight loss. Most of these can be done just about anywhere and only require a few extra minutes.
1. Take the stairs.
If you work in a building with an elevator, try taking the stairs at least once a day. It may take a little bit longer, but you'll be burning fat while you walk. This of course may not always be feasible, but try to do it at least once a day. You'll have even better results if you completely stop using the elevator.
2. Suck it in.
It sounds silly, but sucking in your stomach throughout the day can actually help tighten your abs and whittle your waist. No one even has to know you're doing it. Just suck in your stomach for five minutes of time throughout the day. This can really help if your exercise options are limited and many women have managed to lose whole dress sizes after just a few weeks.
3. Start fidgeting.
Fidgeting actually does burn calories, particularly if you're someone who always sits stills. We're not advocating driving your co-workers insane with constant movement, but fidgeting with your feet under the desk can make a difference.
4. Use housework.
Housework can actually burn more calories than running and as an extra bonus, your house will be spic and span. Try to set aside thirty minutes a day to vacuum, dust and sweep. You'll be getting a good workout and you'll be getting your heart rate up.
5. Get creative.
If your options are pretty limited, try finding ways to exercise on your lunch break. Walk around outside or at a mall. You'll burn more calories than you would simply sitting at a table.
6. Try leg bends.
You can really work on your lower body without anyone noticing by practicing leg bends under your desk. This is great if you're frequently on the phone and bored out of your skull. Simply unbend your knees and raise up your legs - hold the position for a few seconds and lower them back down. Try several repetitions of this throughout the day.
7. Ask about a company gym.
If you work for a large company, they may be willing to put in a gym for employees. You can then exercise on your lunch break, before you come in for the day or before you leave. Since having fit employees generally means an increase in productivity, most will be willing to consider the addition.
8. Get a desk treadmill / pedal exerciser.
One of the latest innovations is a little treadmill that sits under your desk. You can work your legs all day long without making a sound and you'll stay healthier. Most are quite small and operate on leg power only. This is a discrete way to get your exercise during working hours.
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November 25th, 2008 — Meals, Weight Loss Journal, diet, food, goals, moderation, motivation, water
The most wonderful time of the year is almost here, but for thousands of dieters, this is no time for joy. This is a time of dreading holiday parties, of adding ten pounds or more to their frames and generally being miserable. The holidays don’t have to be synonymous with weight gain, and if you make some smart choices, you’ll be able to get through them joyfully – and you may even end up losing weight, instead of gaining it.
The best plan of attack is to make a list of the common holiday foods that you cannot resist. Whether it’s brownies, fudge, cake or any other confection, write it down. Target your danger foods and start making plans to meet them head on. When you are prepared to face them, your chances of successfully avoiding them will be much better. This is war, and you’re going to need to know all that you can about your enemy.
Once you have your list, you’ll be able to work on a plan of attack. Focusing on what those treats may do to your waistline may not be enough when push comes to shove. It is all too easy to justify “just one” or “just ten” when you are in the thick of battle. If you don’t start planning for these battles ahead of time, you may lose your head.
For many dieters, one of the easiest ways to avoid eating these foods is by filling up on good foods before you get to a party. This makes it easy to say, “No thank you,” since you won’t be physically hungry. Don’t make the mistake of saving up your calories before one of these parties by skipping all of your meals that day. You’ll end up over indulging and chances are, you may eat more than enough to last you all week.
Water is also a helpful friend when it comes to holiday parties. Not only are you faced with high calories treats, but mixed drinks can also pack a strong caloric punch. Stick with your water through the night and you’ll find it much easier to avoid falling prey to those foods later on.
Being on a diet doesn’t have to mean that you are a Debbie or a Daniel Downer at events. Nobody enjoys hanging around someone that is making pie eyes at the pies or griping about how much they want to eat the food but can’t. Instead of getting into this negative mindset, focus on what is really important and leave the food where it belongs – on the table.
Once you’re armed with the right game plan, getting through holiday parties and staying on your diet will be a breeze. If you happen to lose a battle and indulge on one treat, that doesn’t mean you have to lose the war by spending the rest of the night making up for lost time. Stick to your plan and remember that you can get through this!
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November 20th, 2008 — Weight Loss Journal, activities, alternative ideas, weight loss
If you want to get the most out of a running regimen for weight loss, setting crazy weight loss goals and then running like crazy may not be the most advantageous way to get things done. Here are some tips for running for optimum weight loss.
- Running often has numerous other impacts besides just your calorie burning effort and weight loss. You will build strength in your legs and abdomen, will impact your heart rate, and may even become more flexible. Try setting other realistic and measurable goals that can be tracked during your running. Give yourself a fitness test and look at the other ways that you are becoming healthier through running. Can you touch your toes? Can you run a mile more quickly? Are you suddenly able to run for longer periods of time without feeling tired? These are all measurable goals that can help you get the most out of your running routine, even if the scale is not always showing you the results that you want.
- Mix things up with different types of running. Take a long, leisurely jog on Monday, then when you go out on Wednesday, run for a shorter period of time but on an incline instead. To toss things up further, go out on Friday with a much higher intensity level in mind. Sprints can take off the fat and burn off the calories more quickly than leisurely jogging, so end your running regimen for the week with a few good hard sprints. Each of these types of running burns calories at completely unique rates, and they also impact different parts of your body as well.
- To make your runs last longer, mix them up with small walking periods. Run for a few minutes, and then slow to a walk to catch your breath. You may find yourself doubling or even tripling how long you are out there, if you give yourself small breaks to catch up and regulate your heartbeat and breathing again.
- If you find yourself having trouble mustering the motivation to go running, bring an iPod or another mp3 player and focus on that instead. If you're not interested in music, consider bringing an audio book. Some mp3 players can even pick up on radio stations, so you could be listening to NPR or your favorite rock station while running along your favorite trail. This may be the perfect amount of distraction to help you forget how much you didn't want to go running today.
Running is a great way to lose weight, build strength, tone muscles and even improve flexibility. Running can improve your heart function and lung function and give you a better overall sense of health. Sometimes it just takes a little extra motivation to get the most out of your running routine. Implement one or more of these tips into your regimen and you may see a completely different side of running, finding it more enjoyable than ever before.
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November 11th, 2008 — Vitamin A, Vitamin C, calcium, diet, potassium, sodium
Whenever you start a diet you're going to need to make sure that you are taking the right supplements for your body. Most "diets" lack one or more of these supplements. Without the proper balance of nutrients and vitamins, your body can easily feel deprived and your cravings can skyrocket out of control. There are several supplements that most people need while they're dieting, but you will need to check with your doctor before adding them. These are general supplements you can use, but our advice cannot replace that of a doctor.
1. Vitamin C -
This is an essential vitamin when it comes to dealing with stress. Even if you don't realize it, dieting is very stressful on your body. It's having to deal with cravings, a reduction in calories and to some extent, deprivation. This means that its working overtime, even if you're not. Vitamin C helps your body undue the damage caused by stress and the antioxidants make sure that your cells stay healthy. If a supplement is out of the question, try to drink some orange juice or eat a tomato.
2. Potassium -
If you suddenly cut out a lot of foods that naturally contain potassium, it's very easy to get unbalanced. In addition if you are exercising as part of your weight loss plan, it is all too easy to lose potassium, which can lead to dehydration, muscle cramps and a feeling of weakness. However, you're going to need to make sure that you are not getting too much potassium, since it can have side effects. Check with your doctor to see how much you really need before supplementing.
3. Salt -
While this is not a traditional supplement, you're still going to need to make sure that you have at least some sodium in your diet. A lack of proper sodium can also make you feel very sick. While it's important to cut out processed foods that are very high in sodium, you'll need to make sure that you are getting at least some salt. In addition, most table salt is iodized, which is very important for your thyroid. Some people that completely remove sodium from their lives end up with thyroid problems due to a lack of iodine in their systems.
4. Calcium -
In order to keep building strong bones and muscles, you're going to need to make sure that you are getting enough calcium in your diet. If you are on a diet that cuts out dairy products, this is even more important.
5. Vitamin A -
While you don't want too much of this vitamin, it is important for your eyesight. Make sure that you are getting it in the form of uncooked carrots or through a supplemental pill.
For most of these needs, it is best to take a multi-vitamin while you're dieting. It's a lot easier to get everything you need this way instead of taking dozens of different pills. Ask your doctor which multi-vitamin is right for you. I get vitamin C, vitamin A, and potassium (and others) via my multi-vitamin, salt from almonds, and calcium from my daily double tall non fat no foam latte. That tiny little pill can really make a difference when it comes to feeling strong and healthy.
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November 4th, 2008 — Weight Loss Journal, body mass index, food, goals, medicine, motivation, review, trigger food, weight loss
I highly recommend Jumpstart. In fact, I have a special offer for anyone in wanting to try Jumpstart in Redwood City or Mountain View: $25 off your first visit (just print it and bring it to your appointment).
With four locations in California, Jump Start Medicine provides its patients with a weight loss program that, on average, will take two to five pounds off a week. Most of their patients leave satisfied, with more energy and are highly motivate to keep the weight off, ensuring that their customers rarely need to return. The program that they provide is medically sound and safe for all of their patients. Designed for men and women, the supervised program achieves weight loss through a number of ways, ensuring the maximal, safe benefit to patients. The program follows a plan of reduced consumption along with exercise. The food is carefully chosen to provide the most energy with minimal calories and keep the appetite at a minimum.
To ensure that the patient does not suffer from cravings ruining their efforts, the center provides medications to take the edge off of the patient's appetite, ensuring maximum benefit. The medications are completely voluntary, and many patients have achieved excellent results with diet and exercise alone. Those patients that wish to hedge their bets will find that the medication is safe, and will boost their weight loss efforts.
A typical appointment will consist of an initial consultation. This will provide the doctors with a clear picture of where the greatest need is and target it with a tailored weight loss program. During this consultation, the patient's body mass index (BMI), weight, waist, and body fat are measured. Every patient is different, and their goals are to lose anywhere from 10 to 100 pounds and be able to keep it off. These goals are best approached under the supervision of trained medical professionals. The professionals here will make sure that your efforts will be safe and with the most effect.
Dr. Sooji Rugh M.D. & Dr. Sean Bourke M.D.
Both received their undergraduate and medical degrees from prestigious universities across the country. Thusly they bring to Jumpstart Medicine a variety of experience to best achieve your goal for ideal weight. The program they employ will not only provide weight loss, but also will yield many other health benefits. These include a lower risk for diabetes, lower blood pressure, lower levels of bad cholesterol, reduced risk of heart disease and cancer, and many more health benefits.
Many patients attempt their goals on their own, and find themselves failing due to increased hunger, swinging metabolism, and no real support system. Cravings, low levels of energy, even low levels of depression can conspire against patients in their goals of a healthier lifestyle. That is where the program at Jump Start Medicine really shines. Their multi-angled attack against excess weight and caring and supportive environment will help patients lose weight in a safe and healthy manner. There are no meals or shakes to buy, or any gimmicks and books that provide a hidden cost. This center will provide a medically proven program to take the weight off and keep it off.
I highly recommend them.. In fact, I have a special offer for anyone in wanting to try Jumpstart in Redwood City or Mountain View: $25 off your first visit (just print it and bring it to your appointment).
$25 Off Jump Start Medicine Weight Loss Discount
October 28th, 2008 — Weight Loss Journal, activities, blood sugar, exercise, gym, heart
When it comes to finding the right workout plan, it may be a good idea to consider giving swimming a try. As the nation watched Mark Phelps make history in 8 swimming events, more people started getting interested in just how good swimming can be for your body. As you can see from the shape that professional swimmers are in, it certainly can do a body good, especially when you take it seriously.
Let’s take a look at why many consider swimming to be the ultimate exercise.
First, it is one of the few exercises that truly works every part of your body, arms, legs, neck, lungs, heart, everything is working together to propel you through the water. It’s no secret that swimming is one of the best exercises to help you burn calories quickly, and that is due in a large part to how your body functions as a whole during this exercise. When you’ve got everything working at the same time, you enter that perfect zone for weight loss and calorie burning.
Next, swimming is popular due to the fact that there is a low overall chance of injury, unless of course you’re planning on adding diving to the mix. It’s often used to help injured athletes get rehabilitated, and is usually used as part of physical therapy for medical patients. When you have an opportunity to take advantage of an exercise that doesn’t put stress on your joint and that has virtually no impact, it just makes sense to take advantage of it.
Swimming is also considered to be the ultimate exercise because it has a calming effect on many people. There are even studies that have shown that swimming has the ability to help lower blood pressure and help people stay calmer. Whether it’s due to the total body workout aspect, or the calming effect that warm water has on the body, swimming is considered by many health professionals to be an ideal form of exercise.
Lastly, many people find that they simply don’t have to work as hard to lose weight when they are using swimming as their main form of exercise. You can burn hundreds of calories in an hours time and at the end of the session, chances are you won’t feel as tired or worn out as you would if you had run the entire time. Swimming is easier on the body, even though it requires more physical effort.
If you have a gym nearby that has an indoor pool, or there is one in your area, consider giving swimming a try for a week. You can also get above ground lap pools for home use if you prefer to exercise in private or at home. More permanent solutions are also available. Stick to a regular routine and see if you don’t notice any changes in how you feel, and how much weight you lose. Chances are, you may start to look at swimming as the ultimate exercise as well.
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October 17th, 2008 — Book Review
The Saint Tropez diet has gotten it’s fair share of press, most likely due to the fact that it’s another one of the diets that claims that eating the right food will make your body do all the work so you don’t have to. But is that claim rooted in scientific fact? The author makes that claim and produces some interesting research to back that up.
The main premise of the book is that by combining Omega 3 Fatty Acids with foods rich in Vitamin A you can jumpstart your body and get it to burn fat more efficiently. The only foods that aren’t allowed on the diet are breads and pasta, so if you are a fan of carbs, this one may be a bit difficult for you. It does promote eating more fruits and vegetables, avoiding bad fats like Omega 6 fats, and increasing the amount of healthy fat in your diet. Basically, the book is promoting the Mediterranean Diet in a little different way, which has been proven effective, at least when combined with exercise.
So far, so good, but we would have liked to have seen a few more studies into the benefits of combining Vitamin A with Omega 3’s and some long term results before we would be convinced on the strengths of this diet. The interesting thing is that exercise is not encouraged at all during many of the diet’s phases (it has four) and even after that point, only walking is encouraged. While this is great for some that don’t have much to lose, for most dieters it is going to take more of a concerted effort to lose weight.
The main downside to the diet is that the calories are very few, around 1400, which won’t work for many men or those that just need more calories to get through their day. While the food suggestions are solid, the book could have included more recipes and meal suggestions. There are a few, but certainly not enough to offer variety and a long term plan for changing eating habits.
While the book raises some very interesting principles, we weren’t completely sold on all the benefits. There is a lot of hype about this diet, and although many find it successful, we don’t think that it will work for everyone. There really is no substitute for making healthy food choices and getting enough exercise, no matter how good a diet claims to be. That said, the book is very interesting and the foods that are recommended are pretty healthy.
The Mediterranean diet in general has many benefits, so we really can’t give this one a solid thumb’s down either. It’s somewhere in between, and that’s not a good place to be. If you’re interested in learning more about how Omega 3 Fatty Acids work then it is certainly quite interesting. This isn’t a must read, but you may be able to pick up a few good tips from it.
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