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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December 2nd, 2008 — Meals, Weight Loss Journal, diet, fats, medicine, news, weight loss
A pill may be able to replace your third helping of turkey at future dinners for Thanksgiving and Christmas. There is a newly discovered chemical that is found naturally in our bodies that may be capable of blocking hunger and significantly reducing weight gain.
Mice, rats, and presumably humans are producing a chemical after eating a meal that is rich in fats. When researchers gave mice and rats an extra dose of this particular chemical, not only did they eat less, but they also ended up shedding more weight without any negative effects. If similar tests in larger animals continue to pan out, then humans will be next, according to a molecular biologist at Yale University named Gerald Shulman. His team discovered this completely new role for a molecule within our body, known as N-acylphosphatidylethanolamine or NAPE.
According to Shulman, there are very few agents out there that are capable of treating obesity, but scientists are extremely interested in trying out a clinical trial to see if giving NAPE back to the human body would reduce food intakes. Fatty foods have been confounding researchers who are looking at how the body determines when it is satiated. Levels of fatty acids actually fall when people eat greasy, fatty foods, only to increase with hunger. This peculiar behavior is what prompted scientists like Shulman and Matthew Gillum to scour the blood for the compounds responsible for shooting up after a fatty meal is consumed.
Their search turned up NAPE, or N-acylphosphatidylethanolamine. Fatty acids in our foods are converted into NAPE within our stomach before they head into the blood stream. From that point, the chemical races directly into the appetite center of the brain, in the gypothalamus, shutting down the neurons that are involved in signaling that our bodies are hungry.
This accurately explains why when rats and mice were injected with NAPE, they act as if they had gorged on food. They show little interest in further stuffing their faces. After five days of the NAPE injections, the rats in the study ate 30 percent less food overall, and lost a quarter of their rate. Rodents that did not get the NAPE injections, on the other hand, actually gained a little weight during the study. Shulman's team did not notice any other changes in the rats and mice fed with NAPE, indicating that there may not be any side effects to artificially supplanting the body with NAPE.
Right now it is too early to tell whether or not giving humans NAPE will offer the same benefit, but humans do produce the molecule in the same way that rats and mice do. Shulman's team is now working to determine how this works with fatty food intake and whether or not it will benefit humans in the future.
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December 1st, 2008 — Weight Loss Journal, surgery, weight loss
The push for instant weight loss has lead to the popularization of surgeries that can dramatically alter the human body and its digestive functions. Complications are numerous, but the demand for weight loss surgery is high and it doesn’t look as though it will be waning any time soon. For those seeking a safer alternative, there may be hope on the horizon, but experts warn that it is no silver bullet to weight loss.
A company, GI Dynamics, is claiming that they have a new product that can mimic the effects of weight loss surgery, without the invasive procedure. The company is currently resting an intestinal liner, which is made of a substance very similar to Teflon that can reduce the body’s ability to absorb fat.
"Fundamentally what we're trying to do is mimic the bypass portion of a gastric bypass procedure. So instead of surgically bypassing ... we're mechanically bypassing the intestine ... with an impermeable membrane that lines the inside of the intestine," said Stuart Randle, the chief executive officer GI Dynamics.
While in theory this sounds like a magical cure to weight gain, there are several complications that could ensue. Namely, the material could also inhibit the absorption of key vitamins and nutrients, leaving the patient deficient in many areas. The liner apparently slows down the entire digestive process, and proponents claim that this leaves patients feeling fuller, longer.
Participants in a recent study managed to lose thirty pounds after having the device implanted in their intestines. The procedure, while non invasive, does require the liner to be implanted into the body through the mouth. Although the primary study looked hopeful, there is still cause for real concern about this device, as well as weight loss surgery in general.
Although they can be very effective over the short term, some experts have likened these techniques to fad diets. The patient loses weight very quickly, but there is no motivation to make a lifestyle change. Since many of these procedures are not permanent, it is all too easy for the patient to gain back the weight that they lost over a period of a few years.
Despite the popularity of radical surgeries and the development of new methods to help people lose weight quickly, there is no replacement for proper nutrition and exercise, particularly for those that want to avoid the harmful side effects that go hand in hand with many of these procedures.
For those desperate to lose weight without any effort, these surgeries and new devices offer hope, but is it a false hope? The long term results have yet to come in, and until they definitively prove that these methods offer a safe and healthy way to lose weight, the best solution is still to modify bad eating habits, develop a fitness strategy and address issues that cause emotional eating. At the end of the day, that is by far the safest and most effective way to achieve long term weight loss.
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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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October 7th, 2008 — Weight Loss Journal, calories, diet, food, food labels, healthy eating
When you first get on a diet, especially one that is calorie restricted, you’ll find that you are pretty limited when it comes to food choices. For many, it’s simply easier to take advantage of prepackaged meals. While these are expensive, there is a lot to be said for convenience, and for having everything spelled out for you. But are these foods actually bad for you? Just because it’s prepackaged, doesn’t mean that it is safe. You need to read those labels and make sure that what you are putting into your body is actually healthy. Here are some warning signs to watch out for.
1. Sodium content.
Most of us don’t bat an eye when it comes to cracking open a can of soup, or even a can of nice vegetables. They are so low in calories, they have to be good for us, right? Did you know that one simple can of soup can have more than your entire day’s allotment of sodium? The average adult needs less than 2400 mg of sodium per day, but the average American ingests way more than that.
Prepackaged diet food is a common offender when it comes to overdoing it on the salt. They have to make it taste good somehow, right? Now, some sodium is good for you, after all, your body does need it need for vital functions. But too much sodium is also very bad for you. It leads to excess water retention, and has been blamed for high blood pressure and a host of other problems.
The key is reading that label and seeing just how much sodium is in one serving. Remember, if you eat the whole thing, you’ll need to multiply that number by the amount of servings to get an idea of the exact amount of sodium that you are eating. Try to stick to the 2400 mg a day suggestion, or go a little less.
2. Chemicals.
Prepackaged foods are typically loaded with different preservatives and some of them can be harmful, especially if you are sensitive to them. MSG is probably the biggest offender and it has been blamed for everything from weight gain, to migraines and increased blood pressure. Even if you are not sensitive to MSG, it’s a good idea to limit your exposure to it.
Check for other common names such as autolyzed yeast and disodium guaylonlate. This is a cheaper form of MSG, but it contains the same makeup. In fact, many MSG “free” soups will contain either of these ingredients and if you are sensitive, you may have the same reactions.
BHT is another common preservative and that can be found in everything from breakfast cereal to deodorant. In those that are sensitive to this additive, it may cause vertigo and other health issues. It’s best to try to limit your exposure to this preservative as well.
Remember, just because something says that it is natural or good for you, doesn’t mean that it is. Always read your labels!
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September 15th, 2008 — hormones, sleep, stress eating, trigger food
If you're living a stressful life and wondering why those pounds keep creeping on, there is scientific evidence that has proven that stress can actually make you fat. The good news is that there are many ways you can combat stress and start getting healthy. But first, let's look at why stress can cause you to gain weight.
1. Stress releases hormones that allow us to store fat more efficiently.
Storing fat is a bad thing for many of us, and although it's necessary to some degree, stress causes our systems to go a little haywire and we start producing too much cortisol. This causes our bodies to retain fat around the middle, which is not only unsightly, but incredibly unhealthy. Since most of us live with stress on a daily basis, we're producing far too much cortisol and this is leading to weight gain.
2. Stress interferes with sleep - which causes more weight gain.
Recent studies have also shown that a lack of sleep can lead to weigh gain, once again thanks to hormones that run amok in our systems. Even if you're not feeling stressed, your body is and it's reacting by producing more hormones. When we are physically stressed, our whole body tightens up and our minds start racing. It's pretty hard to get enough sleep when you feel like this and we get trapped into a vicious cycle that is very hard to break. Stress piles on more stress and pretty soon, those pounds starting coming on.
3. Stress causes emotional eating.
While some people respond to stress with a reduced appetite, by far the majority end up eating to combat their stress levels. Whether it's increased snacking simply because we feel so edgy or emotional eating of comfort food, stress is a major reason that many of us overeat. When combined with the factors above, you've got a recipe for disaster.
But there is a way to change all of that and break the stress cycle. While you'll never be able to remove all stress from your life, there are ways that you can combat it and break free of that cycle.
First, you need to learn to realize when you're feeling stressed out. As soon as that feeling creeps up, you'll need to learn to take deep breaths to counteract what your body is telling your brain and vice versa. Practice deep inhalations and exhalations until they become second nature.
Next, you'll need to learn to start treating your body right instead of abusing it, which only makes stress worse. If you're having a rough time or a bad week, schedule a massage. It will do wonders for your mind and your body. If you're feeling overworked, take a personal day and do absolutely nothing. You'll be able to recharge and get back on track.
Little changes add up when it comes to beating stress in your life. While it is difficult to address what causes stress in our lives, we can change the way we respond to it.
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August 5th, 2008 — carbohydrates, fiber, healthy eating, nutrition
Out of every food on earth, in the past few years, there has been no other food as demonized as the ones that contain carbs. There are so many fad diets that focus on completely removing carbs from your life - but is this a smart solution? The simple answer is no - it's not smart. You do need some carbs in your life, it's just a matter of finding the right kind of carbs.
So, let's look at a few examples of bad carbs and good carbs and find ways to lose weight, eat healthy and not feel deprived. That is probably the worst part about a no carb diet, since many of those foods are so filling and low calorie. By replacing bad carbs with good carbs, you'll be able to feel full and you'll still lose weight.
Bad Carb -
White refined flour. This is a bad carb simply because the foods made with this are so high in sugar. Even if they are low in overall calories, those little sugar grams really add up. Americans especially eat so many foods that contain this flour that it is really hard to completely get rid of them. If you like sandwiches in particular, this can seem like a death sentence.
Good Carb -
Whole grain flour. The sugar content in whole grains is much lower and you'll get the benefit of having more fiber in your diet, which can help flush fat from your system. Instead of completely getting rid of bread, try replacing it with whole grain bread. It may take a little time to get used to, and the taste will be a little different. However, after a few weeks, you may find that you're actually starting to appreciate the taste and you'll be able to make more substitutions.
Bad Carb -
Breakfast cereals made with wheat and corn. Most of us don't think of cereal as fattening or bad for us, but it is highly processed and can be a big contributor in weight gain if you eat too much of it. In addition to the natural sugars present in the grains, you're dealing with the sugar added by the manufacturer. This is a bad combination.
Good Carb -
Oatmeal. This is by far one of the best foods you should be eating. Not only is it good for weight loss since oat fiber definitely does bind fat and flush it out of your body, you can also lower your cholesterol and your blood pressure. Oats are really the ultimate food and they taste good too. Try eating at least one bowl of oatmeal every day, but skip the sugar toppings. Instead, use fresh fruit or a small amount of honey. You'll feel a lot more full and you'll be doing your body a big favor.
Some carbs are very good for you and it is important to find that balance. With this, you can get on the path towards healthy weight loss.
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July 29th, 2008 — calories, detox, diet, exercise, fad diets, goals, healthy eating
When it comes to losing weight, chances are if you're trying fad diets and special detox programs, you're pretty fed up that the results never seem to last. Why is this? Well, most of us can only keep up with an extreme diet for so long. Once we've reached our goal weight, we can't wait to start eating "normally" again. The problem is, that "normal" eating is what caused all that weight gain in the first place. As soon as you go back to eating the same way you used to, those pounds come marching back on.
In order to successfully lose weight and keep it off, you're going to have to address your entire lifestyle. This means looking at what you eat, why you eat it and how much you exercise. Let's look at what you eat first. While there is nothing wrong with the occasional treat or cheat, most of us get into the habit of overindulging in the food we like, and making bad choices when it comes to picking foods.
We're naturally wired towards wanting foods that taste good and too often this means fast food, pizza and things that can be really bad for our health and our waist lines. In order to start making lifestyle changes, you've got to identity what you're eating and how you could be eating differently. The best way to do this is to keep a food diary for an entire week. Add up all of your calories when you're done and you'll probably be amazed at just how bad your diet really is.
Next, you'll need to address why you eat these things. Is it simply because they taste good? Healthy food can taste good too, but you'll need to find the recipes that appeal to you. Is it because you need comfort? It's best to find comfort in things that don't cause your weight to go up. For example, instead of indulging in an entire pizza because you've had a bad day, go do an activity that you get a lot of enjoyment out of, go shopping or go get a massage. By targeting the reasons behind your eating problem, you can start to make changes that will redirect all of that energy into a more healthy direction.
Lastly, you need to address how much exercise you actually get. Most of us really don't get enough and let's face it, few find exercise to be truly enjoyable. You need to rewire your thinking process and find exercises that you actually do enjoy. If you hate aerobics, don't torture yourself! Find exercises like walking or swimming that actually appeal to you. Set aside time every day and really apply yourself.
The results that you get will get you hooked and once you get past that initial stage of the agony and the inconvenience, chances are you're going to find that exercise really isn't that bad. With these kinds of changes, you can make a new life for yourself that you can enjoy for years to come.
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July 25th, 2008 — about, blood pressure, weigh in
For those of you that go straight for the graph... I didn't cheat last week, but I was quite down on myself until I figured out what on earth had happened that caused me to gain 9 pounds in a week... (I bet the women already know) WATER. My blood pressure had been low enough to test going off my blood pressure medication... (One component of which is hydrochlorothiazide, a diuretic that makes you pee a lot to reduce the amount of water in your system.)
I didn't even think about this while I was at the doctor's office weighing in and I was quite upset... Thoughts like WTF do you mean I gained 9 pounds. The scale cannot be accurate. If I am going to gain weight why am I paying for the privilege? And other such pleasantries... (My apologies for not writing up my weigh in last week, I wrote the post, but I was unable to come to grips with it until I proved it was indeed water retention.)
The bottom line is that I am close to being able to go off the blood pressure meds, but I am not quite there. So I started taking my meds again and this week I lost 10.9 pounds... Much of which is surely the water I was retaining while off my meds, but some is also fat...
I did the entire body composition test this week and my ratio of extracellular water to total body water was .392 (it was .390 in the 2 previous tests). So I feel primed for another outsized gain next week (although maybe not 10+ pounds) as my water ratio comes back into balance... Regardless I feel much better having identified what caused the previous weeks weight gain because I knew it wasn't from cheating... I am also proud of myself for sticking to the diet in the face of adversity... I am going to be thin and stay thin for the rest of my life...
Here is a graph of my weight loss (if you are reading this in the future this graph will have updated for future weigh ins as well)... Clicking the image will open to a larger image.
This week marks my drive for 50% of my final goal... 70.2 pounds is exactly 50% of the way to my final goal... (In reality my goal is not weight based, but BF% based. I want to get below 20% body fat. So the approximate weight goal of 250 pounds is being used as an easy measuring stick.) To reach that milestone I need to lose 8.7 pounds... I think between the water and the psychological carrot of 50% done I can make it...
Until next week... Enjoy the articles and keep the comments coming...
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June 13th, 2008 — Book Review
The main focus of this book is getting healthy over the long term, so right off the bat it moved to the front of our book shelves. Too many diet books promise readers the moon and deliver only yet another fad diet that doesn't work or leaves the reader open to future weight gain since it doesn't address the need to make whole changes to your life. Thankfully, the Gold Coast Cure was a refreshing read that hit all of the right notes when it comes to getting healthy.
The main point of the book is that by eating a healthy diet and getting the right amount of exercise you can undo the damage you've caused to your body by eating all of the wrong foods for too many years. You can turn back the clock when it comes to unclogging your arteries, getting rid of a fatty liver and restoring your body's natural rhythm. The good news is that this book makes it fairly easy to reach those goals.
The exercise component of the diet is very reasonable and requires only three days a week for a half hour each time. Even beginning dieters should be able to meet that commitment and those just starting out won't be as apt to get discouraged and quit. However, you may need to add more time or more days if you find that you've plateaued and stopped losing weight.
The book does a great job of addressing how you need to change your lifestyle in order to get thinner and healthier. Instead of hanging you out to dry and leaving you to your own devices once you've reached your goal weight, sticking to this diet will leave you incredibly healthy over the long term and you'll be able to keep that weight off. In order to really lose weight the healthy way, you've got to be ready to make that kind of a commitment. It's not always easy, but over the long term, there is no better way to lose weight.
The main emphasis is on learning how to make better choices when it comes to food. By presenting alternatives and assisting readers in learning more about why bad foods are so injurious to your health, it becomes a lot easier to stick to the plan and learn how to make these choices on your own. Not all diets will hold your hand like this and the book does a great job of making it easy to stick to your new diet plan.
Overall, we highly recommend this book since it fills all of our necessary requirements for a healthy weight loss plan: The right amount of exercise, the right kind of training to make better choices, and a sensible meal plan that should be easy to stick too. If you want to lose weight and keep it off, this is a great book to start with. Just remember, it will take time to get your results, but the process will be well worth the effort.
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