Can you say no to chocolate?

Chocolate, Chocolate and more Chocolate.  
It is hard enough to say no for the rest of the year but during the holiday season it's almost impossible!!

Maybe you don't have to say no to Chocolate to stay on your healthy lifestyle changes.  Maybe you can say "yes" to Chocolate and still lose weight!  

Please say it is so.

We've all grown up KNOWING that chocolate is fattening, right?  Than why is it that people who regularly eat Chocolate are thinner than those who don't?

We can thank UC San Diego researchers for their research and their discovery!!  Beatrice Golomb, Sabrina Koperski and Halbert White....they are my heroes!!  In their finding it was determined that eating chocolate will actually aid you in losing weight!!

Now that I have said this:  Moderation, as I have always said, is essential to losing weight...but this is good news!!

The researchers had 1018 men and women volunteers between the ages of 20-85 to do their research on.  They were asked how often a week they eat chocolate, other food s they ate and how often they exercised.  The chocolate eaters ate more saturated fat and exercised about the same as those who did not eat chocolate on a regular basis.  It didn't matter how the researches adjusted the data....the people who ate chocolate were thinner!!

The findings were that chocolate may help aid with metabolism which will offset the calories taken in when eating chocolate.  We know that metabolism is what helps you burn calories.  Those with a high metabolism can eat more as their body burns more.  We know that exercise will help speed up your metabolism.  Now chocolate?  Where do I sign up?

This news could not have come at a better time....right before the holidays!!

Tell me if this works for you.

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Holiday eating

It's that time of year:  

candy, cake, cookies, calories, carbohydrates 

What does a person do? 

We have parties, parties, more parties. Gifts from co-workers usually mean more candy, cookies, cake, etc.  Gifts from clients are usually homemade candy, cookies, cake, etc.  

Here's what normally happens.  Summer sneaks up on us because it has been a long cold winter in our "comfy" clothes so when it's time for shorts and bathing suits we decide we are going to get serious.  It takes about a month to get into the "swing" of things but we are doing good.  August roles around and we are doing GREAT.  September couldn't be better.  

October:  The holiday that starts the "holiday season" off...and how does it do that? CANDY!

November:  Okay so this month isn't that bad if you pay attention.  One day (maybe two if you spend time with two families).  Let's look at the traditional Thanksgiving meal; Turkey, stuffing, mashed potatoes and gravy, rolls, cranberry sauce, dessert.  Of course there are other things on this list but these are the foundation, right?  

First trick:  allow yourself only ONE plate.  Don't get another plate.  I am one of those people who cannot have their food "touch."  I know, I know....I'm working on it (not really) so what I do is I substitute the big plate for two small plates.

Turkey.  Not fattening, tastes good....pile it on your plate FIRST.  (If you have more turkey covering your plate than there is less room for the other goodies, right).

Mashed Potatoes and Gravy:  Who can pass that up.  You don't have to.  Moderation is the key.  One spoonful (not ladle) of potatoes and you are set.  Put the gravy in a little bowl and dip potatoes and turkey into it....don't smoother your food with it.

Stuffing:  One spoonful is all you need.  Take your spoon and spread the stuffing out on the plate.  You will trick your mind in thinking more is there and you will have less room on your plate.

Rolls:  Now this is where I have a problem.  I LOVE ROLLS!  Here is a great trick.  Open your roll on your plate.  It will look like "more" than it really is.  If you like to butter your roll, go ahead it is Thanksgiving but don't drown it.

Cranberry Sauce:  Not high on the list of foods to lose weight but what is Thanksgiving without it.  Just like the potatoes...one spoonful and you can enjoy it with moderation.

Vegetable:  At our house we do green bean casserole.  Green beans healthy....but don't over do it.  Whatever vegetable you have pile it on your plate if it's in a natural state.   

Dessert:  What would Thanksgiving be without dessert.  Cherry cheesecake, pumpkin pie, apple pie with ice cream of course.  Without dessert you will feel like you missed something.  Enjoy dessert but in moderation.  Start with half of a slice. 

Here's the trick on seconds:  Go healthy first.  More turkey or vegetables....okay.  Be careful on seconds of the other stuff.

It's okay to enjoy the holiday meals.  Just remember that Christmas and all the parties are coming up so don't "overdo" your eating.  

EVERYTHING in moderation is OKAY!!  Be aware of what you eat but don't over think it. Enjoy the time with family without panicking on what you are eating.  If you add 15 minutes to your cardio exercise routine each time throughout the holidays you will do just fine. 

Stay tuned on tips for the holiday parties and the six weeks of celebration.

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What is the best exercise to lose weight?

If I told you what the best exercise you could do to lose weight....would you do it?
Ready?  I have the answer......are you sure you will do it?  Drum roll please!

The best exercise to lose weight is: "the exercise you'll do," says Timothy Church, MD, MPH, PhD, a professor at Pennington Biomedical Research Center in Baton Rouge, La.


I have to give credit to Barbara Russi Sarnataro WebMD Weight Loss Clinic-Feature for the introduction to this blog...it was just too cute to not copy.

But......no truer words have ever been spoken.  When I wrote about eating to lose weight and one blog was to keep it simple....here is the simple way to exercise to lose weight.

ANYTHING you do is better than doing NOTHING.  If you walk it's better than sitting....it is that SIMPLE.  If you are exercising and you are not seeing any results than change it up....if you are walking, try jogging.  If you are taking an aerobic class, try adding a different class; i.e. step, Zumba, etc.  

JUST DO SOMETHING.  ANYTHING.

Walk the dog, walk with your spouse....this is a great time to regroup from your workday, talk about the weeks' plan for dinners, date night ideas...anything.  JUST DO IT!  (thanks Nike for that great catch phrase).

Keep coming back to discuss what type of exercise burns more calories...but for now keep it simple and as Timothy Church says the best exercise you can do is the one you will do!!!!

What exercises do you do that work for you?

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Calories, Carbs, Proteins...OH MY

We've talked about calories and we've talked about carbohydrates.  We understand that a calorie is a calorie is a calorie no matter how it is put together and to loose weight we must either cut our caloric intake or burn more calories than we eat.

We know carbohydrates give us energy and depending on the type of carbohydrate we eat will determine the kind of energy we get.  Candy bars have carbohydrates but they will give us the temporary energy boost with the crash to come later.

So what is protein and why do we need it?

Imagine building a home without a foundation.  Proteins are OUR foundation.  Proteins are OUR building blocks.  Proteins:

• build and repair tissue
• it produces enzymes and hormones
• it regulates water balancing
• it transports nutrients
• it makes muscles contract
• it helps resist diseases
• it helps prevent fatigue
• it provides stamina and energy

How much protein should a person have?  

This is in kilograms so you may need your calculator (I did)
Take your weight and divide it by 2.2
Now multiply that number by 1.5
This number is the amount of grams you need in protein per day.

If you are trying to lose weight:  Excess protein will be stored in your body as fat.  The less you exercise the more this will increase.



So, the bottom line is this.  Eat to live do not live to eat and everything in moderation.

Tell me your secrets about losing weight.

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The truth about calories

Let's put our calories on the table and talk about the truth.






One "calorie" isn't different than another "calorie."  Think of it like a car:  Cars have four wheels, engine, steering wheel, brakes and lights....but a car is a car is a car.  The difference is WHAT type of car you want for your needs.  

1. Do you want to go fast?
2. Do you want to save gas?
3. Do you want to fit a family in it?
4. Do you want to take it off road?

Simple.  You buy the car that fits those needs.

Calories:  calories are calories are calories.  What you want to do is decide what you want out of those calories.

1. Enjoyment:  Eat a candy bar
2. Full feeling:  Eat something with fiber
3. If you are "starving" and you want to eat more:  Eat fruits and vegetables (more bang for your buck, says Betsy Klein, RD, LD, a Miami-based dietitian)

We want to do different things with our calories.  Some say eat more protein to burn body fat but others say you will lose weight if you cut meat out.  Yes, there are other ways to eat protein other than meat.  

Some say watch your carbohydrate intake that will make you fat.

Honestly, it's too much information we are required to know which is why we all quit before we see any results.  I've talked about keeping it simple.  Let's say even that simple way is too difficult because you have to "count calories."  

I decided to write this blog for those who are tired of counting everything.  This is going to make it very simple for you to follow through.  Ready?

Smaller portions for everything.  Get over the memories of your parents telling you that you can't leave the table until you have cleaned your plate.  (Boy, I'm really dating myself aren't I?)  

If your "norm" is two heaping spoonfuls of mash potatoes:  Only do one.  If your norm is 10 oz steak try only an 8 or 6 oz. steak.  If your norm is three pieces of bread try only one or two.

Here's the trick to eating smaller portions:  Eat slower.  Do you know it is your brain that tells you that you are full not your stomach.  If you eat slower you will give your body more time to tell your brain it is full so your brain can send you the message.  This is why when we eat a big meal, quickly, and 30 minutes later we are miserable.  (I'm thinking Thanksgiving).

Smaller portions, slow down and you won't have to count anything.  Good luck.

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Losing weight, Healthy living....it's a frame of mind

We've talked about DIETS our entire lives, the lives of our parents and the lives of our grandparents.  What would we have to talk about if someone we knew wasn't on a "diet."  We talk about what they are doing (if it is working), we talk about the mistakes they are making (when it is not working) and we talk about how we need to lose a few pounds.  We watch those wonderful commercials that talk about guaranteed results, only for the people who seriously need to lose 30 pounds or more....and worst yet
WE BELIEVE THEM.  BLAH BLAH BLAH.  If you haven't read the blog on ideal body weight here is the link to that one so you can see how much money the "diet industry" is making off those guaranteed pills to help you lose that stubborn body fat.

Let's look at what we DO KNOW:

• You cannot lose weight if you put more calories into your body than you are burning.
• You cannot stop eating and lose weight...healthy.
• On average if you want to lose one (1) pound per week you need to cut your calorie intake by 500 calories per day OR burn 500 calories per day OR combination of both.  (American Cancer Society).

We all need to exercise whether we need to lose weight or not....your heart depends on it but that is for a later discussion. 

To get started lets get rid of the fat grams, protein grams, multiplying number of fat grams times 7 and subtract from the calories.....That is too much to think about starting off so forget that for now.

Keeping it simple  (We all know the KISS factor:  Keep it simple stupid)  We are going to change that because we are not stupid for believing what we hear so it is going to be Keep it Sweetly Simple:

How can you cut 500 calories per day and not notice it?  It is easier than one might think.  For some of you...skip the Starbucks each morning and you are there.  I know, I know AM I CRAZY. 

Other ways:

• When you go through the drive through:  Don't get the cheeseburger with Mayo.  If you cut the cheese and mayo you will cut about 225 calories with that decision ALONE. 
• If you are a soda drinker change one a day to water (NOT DIET SODA...read about that here).  One 12 oz. of soda = about 150 calories.  20 oz. of soda = 250 calories.

Looking at the above that trip through the drive through skipping the cheese and mayo and the soda for water you will have saved almost 500 calories that meal alone! 

If skipping Starbucks in the morning is not an option and you don't eat out....you can still figure out what you can do to cut 500 calories OR cut and burn 500 calories.  If you need a quick reference to calories you can find a chart here.  It's a frame of mind not a pill.  When starting out KEEP IT SIMPLE.  When it is too difficult we don't do it. 

Please share your secrets.

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Ideal Body Weight?

You go to the Doctor's and the first thing you do....get on the scale.  And how many of us receive good news about the "result" that it spits out?  The percentage of people who are at their ideal weight is far less than those who are outside of their ideal weight.




According to the Center for Disease Control (CDC) more than one-third of adults (35.7%) are obese.  They define obesity as your Body Mass Index (BMI) to be over 30 BMI.  Your Body Mass Index is determined by your height and your weight.  Here is a calculator (provided by the CDC) to see where you are.

Did you know that your race plays a factor in whether you are obese or not?  Also according to the CDC:

• Non-Hispanic blacks have the highest age-adjusted rates of obesity at 49.5%
• Mexican Americans are at 40.4%
• Hispanics are at 39.1%
• Non-Hispanic whites at 34.3%

They go on to further say that your socioeconomic status plays a part in it also:

• Among non-Hispanic black and Mexican-American men, those with higher incomes are more likely to be obese than those with low income.
• On the flip side:  Higher income women are less likely to be obese than low-income women.
• As far as education:  With men there is no significant relationship between obesity but for women; those with college degrees are less likely to be obese compared with less educated women.
• Between 1988-1994 and 2007-2008 the prevalence of obesity increased in adults at all income and education levels.

Obesity knows boundaries:  Some states have higher obesity rates than others.  Looking at the map of the statistics I was wrong in my original assessment.  I figured that the "sunshine" states would have lower obesity rates than those who see winter months, but as with many things...I was wrong.  For example:  Colorado, who is right in the middle of the states and definitely sees winters is the lowest on the list of state for obesity (maybe it's the Mountains) where in the South it is the highest obesity statistics (maybe it's that excellent southern cooking). 

I, personally, think many more factors come into play on determining if a person is underweight, overweight or obese.  Muscle weighs more than fat and some body frames are larger than others. Not every body is built the same so just using the calculator above and going off of that could be dangerous.  It is important that you discuss your weight with your doctor.  

Diets do not work....the fat melting pills do not work.....I don't care what their "guarantee" is.  The only guarantee is that they count on is you won't send it back for a refund.  Imagine selling placebo pills for $29.99 a month saying you will lose weight without changing your lifestyle.  Now let's make it interesting....the guarantee you will lose five pounds a month (they like the twist of 50 pounds but let's keep it somewhat believable for this scenario).  Imagine 500,000 people purchase this product monthly (who wouldn't pass up the opportunity to swallow a pill with your cookies and chips while sitting on the couch and lose weight, right?).  The weight loss industry in in the range of 58 BILLION dollars per year (Healthy weight network)

500,000 x $29.99 = just under 15,000,000 A MONTH!!! 

Now, let's assume 50% return the product for a refund minus the shipping and handling (gotta love that term) so they charge you $14.95 for shipping and handling (which you know they get great deals on shipping because of the volume):  They have $7,500,000 from the people who didn't return it PLUS the $10.00 "handling for 250,000 people is TEN MILLION DOLLARS A MONTH!  They stay in business for two years repeating the gross income is $240,000,000.  A smart business will have only 25% of their gross income as overhead costs but let's make it more realistic and do 50%.  They just netted 120 MILLION DOLLARS in just two years.  I'm thinking I could work for two years and retire on that amount, what about you?

Get off the diet routine, get off the "supplements" that promise to melt fat and change your life.

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What are your stories about diets, supplements and/or lifestyle changes?

Little things to improve your health....DRINK WATER

Water....your body weight is made up of 60% water.  Water is essential to your health because it
"flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues."  (Mayo Clinic)



8 X 8 has been around for many years.  This is eight ounces of water eight times a day.  Easy enough to remember, right?  Yes, it is easy to remember but it's not enough. 

"The Institute of Medicine determined that an adequate intake (AI) for men is roughly 3 liters (about 13 cups) of total beverages a day. The AI for women is 2.2 liters (about 9 cups) of total beverages a day. "  (Mayo Clinic)

But how much should YOU drink?  The above suggestions are a great starting point. Here is a calculator that can help you as an individual determine exactly how much water YOU should drink per day.

Did you know that when you are thirsty...you are ALREADY dehydrated?  When you are thirsty that is your body's final attempt to tell you it needs fluids. 

The Signs and Symptoms of Dehydration (according to Symptoms of Dehydration)

Symptoms of dehydration usually begin with thirst and progress to more alarming manifestations as the need for water becomes more dire. The initial signs and symptoms of mild dehydration in adults appear when the body has lost about 2% of it's total fluid. These mild dehydration symptoms are often (but not limited to):

Thirst
Loss of Appetite
Dry Skin
Skin Flushing
Dark Colored Urine
Dry Mouth
fatigue or Weakness
Chills
Head Rushes

If the dehydration is allowed to continue unabated, when the total fluid loss reaches 5% the following effects of dehydration are normally experienced:

Increased heart rate
Increased respiration
Decreased sweating
Decreased urination
Increased body temperature
Extreme fatigue
Muscle cramps
Headaches
Nausea
Tingling of the limbs

Do yourself a favor:  Go get a glass of water.  Do your body a favor:  Keep drinking water.

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What is Metabolism anyway?

• Ever watched a thin person eat everything in site and then some?  
• Ever wonder why that person can do that and you can't?

Metabolism is what the difference is.  Metabolism is the process your body uses to get or make energy from the food you eat.

Food is made up of:

• Proteins:  According to Health-Alicious-Ness the foods with the highest protein are Cheese, Mature (Large) Beans, Lean Veal and Beef, Roasted Pumpkin, Squash and Watermelon seeds, Lean Meats such as Chicken, Turkey, Lamb and pork, Fish such as Tuna, Anchovies and Salmon, Fish Eggs such as Roe and Caviar, Yeast Extract Spread, Lobster and Crab, Lentils, Pulses and Peanuts.
• Carbohydrates: According to Dietdecide Bad Carbohydrates: White bread (hoagies, rolls, sandwich bread), Corn cereal (corn flakes, pops, etc.), Simple sugar (gatorade powder, kool aid, raw sugar), Pasta, Pretzels, Potato, Potato chips, Cupcakes, Cookies, Cake, Candies, Jelly, Jams, Pudding, Custards and White Rice.  Good Carbohydrates:   Almonds, Apples, Arugula, Asparagus, Avocados, Bananas, Blueberries, Black Beans, Broccoli, Brown Rice, Cauliflower, Celery, Eggs, Garbanzo Beans, Grapes, Hummus, Oranges, Quinoa (Quinoa Feta Spinach Salad), Romaine Lettuce, Shrimp, Strawberries, Sunflower Seeds, Sweet Potato, Watermelon, Wheat Flour, Whole Wheat Bread, Whole Wheat Hot Dog Buns (Nutrisystem Turkey Hot Dog) and Zucchini.
• Fats:  According to The Food Chart - Fats provide energy to our body. Fats provide more than twice as much energy as either carbohydrate or protein. About 33-35% of our daily calories intake is in the form of fats. Fat is made up of mainly fatty acids. There are three types of fatty acids: saturated fatty acids, polyunsaturated fatty acids and monounsaturated fatty acids. The proportion of these fatty acids, as stated in the fat food chart below, is different in fat-containing food.  Click on the link for a complete chart of fats.

When you have a metabolic disorder you have an abnormal chemical reaction in your body that disrupts the process your body uses to get or make energy from the food you eat.  Diabetes is an example of this.

When you want to loose weight and diet and exercise is not working contact Premier Back Rehabilitation Center, PC for a free consultation to about your body's metabolism.