What’s in Your Green Tea?

 

For many, no drink is more synonymous with good health than green tea, the ancient Chinese beverage known for its soothing aroma and abundance of antioxidants. By some estimates, Americans drink nearly 10 billion servings of green tea each year.
But a new report by an independent laboratory shows that green tea can vary widely from one cup to the next. Some bottled varieties appear to be little more than sugar water, containing little of the antioxidants that have given the beverage its good name. And some green tea leaves, particularly those from China, are contaminated with lead, though the metal does not appear to leach out during the brewing process.

The report was published this week by ConsumerLab.com, an independent site that tests health products of all kinds. The company, which had previously tested a variety of green tea supplements typically found in health food stores, took a close look at brewed and bottled green tea products, a segment that has grown rapidly since the 1990s.
It found that green tea brewed from loose tea leaves was perhaps the best and most potent source of antioxidants like epigallocatechin gallate, or EGCG, though plain and simple tea bags made by Lipton and Bigelow were the most cost-efficient source. Green tea’s popularity has been fueled in part by a barrage of research linking EGCG to benefits like weight loss to cancer prevention, but the evidence comes largely from test tube studies, research on animals and large population studies, none of it very rigorous, and researchers could not rule out the contribution of other healthy behaviors that tend to cluster together.

Green tea is one of the most popular varieties of tea in the United States, second only to black tea, which is made from the leaves of the same plant. EGCG belongs to a group of antioxidant compounds called catechins that are also found in fruits, vegetables, wine and cocoa.

The new research was carried out in several phases. In one, researchers tested four brands of green tea beverages sold in stores. One variety, Diet Snapple Green Tea, contained almost no EGCG. Another bottled brand, Honest Tea’s Green Tea With Honey, claimed to carry 190 milligrams of catechins, but the report found that it contained only about 60 percent of that figure. The drink also contained 70 milligrams of caffeine, about two-thirds the amount in a regular cup of coffee, as well as 18 grams of sugar, about half the amount found in a can of Sprite.

Another phase of the study looked at green tea in its more natural forms – loose tea leaves sold by Teavana and tea bags sold by companies like Bigelow and Lipton. A single serving of Teavana’s Gyokuro green tea, about one teaspoonful, was chock-full of antioxidants, yielding about 250 milligrams of catechins, a third of which were EGCG. It also contained 86 milligrams of caffeine, slightly less than a regular cup of coffee.

A single bag of the green tea sold by Lipton and Bigelow contained somewhat smaller amounts of antioxidants than Teavana’s green tea and generally minimal amounts of caffeine. But Teavana’s recommended serving size was large, and the tea was also far more expensive, resulting in a higher cost per serving. The report calculated that the cost to obtain 200 milligrams of EGCG ranged from 27 cents to 60 cents with the tea bags, and $2.18 with the Teavana loose tea leaves.
But the most surprising phase of the study was an analysis of the lead content in the green tea leaves.

The leaves in the Lipton and Bigelow tea bags contained 1.25 to 2.5 micrograms of lead per serving. The leaves from Teavana, however, did not contain measurable amounts.

“Lead can occur in many botanical products because it is taken up from the ground,” said Dr. Tod Cooperman, president of ConsumerLab.com. “The green tea plant is known to absorb lead at a higher rate than other plants from the environment, and lead also can build up on the surface of the leaves.”
Dr. Cooperman said the tea leaves containing lead probably originated in China, where studies have found that industrial pollution causes the leaves in some regions to gather substantial amounts of lead. The Teavana leaves came from Japan, where that is less of a problem, he said. The decaffeination process also helps remove lead.

Still, the study found that there was no real prospect of a health concern from the lead. The liquid portions of the teas that were brewed and tested contained very little if any of the metal, Dr. Cooperman said.

“The majority of the lead is staying with the leaf,” he said. “If you’re brewing it with a tea bag, the tea bag is very effectively filtering out most of the lead by keeping those tea leaves inside the bag. So it’s fine as long as you’re not eating the leaves.”

By ANAHAD O'CONNOR
http://well.blogs.nytimes.com/2013/05/23/whats-in-your-green-tea/?ref=health

To Buy Organic or Not to Buy Organic: Fruits and Vegeables Guide

"People don’t like pesticides on the food they eat or in the water they drink. The most recent government pesticide tests establish the widespread presence of pesticide residues on conventionally grown fruits and vegetables and in tap water. "http://www.ewg.org/foodnews/methodology/ 

 Here is some great information I found on the EWG's website. 

This year's Dirty Dozen^™

• The most contaminated fruits, in alphabetical order, are apples, domestic blueberries, grapes, imported nectarines, peaches and strawberries.
• The most contaminated vegetables are bell peppers, celery, cucumbers, lettuce, potatoes and spinach.
• Every sample of imported nectarines tested positive for pesticides, followed by apples (98 percent) and imported plums (96 percent).
• The average imported nectarine had much higher total weight of pesticides than any other food crop.
• Grapes had 15 pesticides detected on a single sample. Blueberries and strawberries both had 13 different pesticides detected on a single sample
• As a category, grapes have more types of pesticides than any other produce, with 64 different pesticides.
• Some 96 percent of celery samples tested positive for pesticides, followed by potatoes (91 percent).
• A single bell pepper sample was contaminated with 15 different pesticides, followed by a single sample of celery with 13.
• Bell peppers had 88 different pesticide residues, followed by cucumbers (81) and lettuce (78).

 The Clean Fifteen^™

The Clean Fifteen^™ – the produce least likely to test positive for pesticide residues were these fruits -- domestic cantaloupe, grapefruit, kiwi, mango, pineapple and watermelon --  and these vegetables -- asparagus, avocado, cabbage, eggplants, mushrooms, onions, frozen peas, sweet corn and sweet potatoes.
Notable findings:

• Fewer than 10 percent of pineapple samples had detectable pesticides.
• Some 78 percent of mango, 75 percent of kiwi, 67 percent of watermelon and 60 percent of domestic cantaloupe had no residues,
• No single fruit sample from the Clean Fifteen^™ had more than 5 types of pesticides detected.
• Avocado, sweet corn and onions had no detectable pesticide residues on 98 percent or more of the samples tested.
• Multiple pesticide residues are extremely rare on Clean Fifteen^™ vegetables. No samples of sweet corn and onions had more than one pesticide. More than 90 percent of cabbage, asparagus, sweet peas, eggplant and sweet potato samples had no more than one pesticide detected..
• Of the Clean Fifteen^™ vegetables, no single sample had more than 5 different chemicals

For more informantion please visit the EWG's website. They provide up to date information on 
http://www.ewg.org/foodnews/methodology/

How to Get Omega’s 3, 6, & 9 Without Eating Fish

What do they do, and how do I get them if I don’t like fish?
 
These are questions I get nearly everyday.

There is always the option to supplement. But, some people don’t like the dreaded “fish burp.” I have found a couple of ways around it; first keep them in the freezer and take them right before you eat. Second, they sell Enteric Coated omegas and most vitamin stores that will not break down until they are way past your stomach so there is no risk of having a “when did I eat fish?” moment.

Even though supplementing is an option, whole foods are always a healthier choice. And for those of us who can only handle so much fish in a week, here are some other options that I found on the livestrong website.

Omega 3: A few functions that our bodies utilize omega-3 fatty acids for include: forming cell membranes, eye health, nerve cell development, maintaining healthy cholesterol levels, prevention of menstrual syndrome and postmenopausal hot flushes.

3 Sources:

1. Flaxseed
2. "omega-3" eggs
3. Edamame (Soybeans)


Omega 6: Omega-6 fatty acids are much more prevalent in the Western diet. They are also critically important to our body's proper functioning. A short list of omega-6 fatty acids role in the body includes: brain function, healthy skin, muscle growth and repair.

3 sources:

1. Walnuts
2. Cashews
3. Avocado

Our body is capable of manufacturing omega-9 fatty acids. Therefore, it is not as critical that we get them directly from the diet as it is for omega-3 and omega-6 fatty acids. Omega-9 fatty acids are derived from monounsaturated fats, whereas the omega-3 and 6 are derived from polyunsaturated fats. Health benefits of omega-9 fatty acids include: improving cholesterol levels, proper heart health and improving immune system functioning.

3 sources:

1. Olive Oil
2. Almonds
3. Pistachios


http://www.livestrong.com/article/27297-foods-high-omega-/

Stretching: Focus on flexibility

 

 

 Here is a great article I found on the mayo clinics website about proper stretching. 

Stretching may take a back seat to your exercise routine. You may think that stretching your hamstrings and calves is just something to be done if you have a few extra minutes before or after pounding out some miles on the treadmill. The main concern is exercising, not stretching, right?

Not so fast. Although studies about the benefits of stretching are mixed, stretching may help you improve your flexibility, which in turn may improve your athletic performance and decrease your risk of injury. Understand why stretching can help — and how to stretch correctly.

Benefits of stretching

Studies about the benefits of stretching have had mixed results. Some show that stretching helps, while others show that stretching has little if any benefit. The main benefits of stretching are thought to be:

• Improving athletic performance
• Decreasing the risk of activity-based injuries

Stretching can help improve flexibility. And better flexibility may improve your performance in physical activities or decrease your risk of injuries by helping your joints move through their full range of motion. For instance, say your Achilles tendon is tight and lacks flexibility. If you do a lot of hill walking, your foot may not move through its full range of motion. Over time, this can increase your risk of tendinitis or tendinopathy in your Achilles tendon. Stretching your Achilles tendon, though, may improve the range of motion in your ankle. This, in turn, can decrease the risk of microtrauma to your tendon that can lead to overload and injury.

Stretching also increases blood flow to the muscle. And you may come to enjoy the ritual of stretching before — or better yet, after — hitting the trail, ballet floor or soccer field.

Stretching essentials

Before you plunge into stretching, make sure you do it safely and effectively. While you can stretch anytime, anywhere — in your home, at work, in a hotel room or at the park — you want to be sure to use proper technique. Stretching incorrectly can actually do more harm than good.

Use these tips to keep stretching safe:

• Don't consider stretching a warm-up. You may hurt yourself if you stretch cold muscles. So before stretching, warm up with light walking, jogging or biking at low intensity for five to 10 minutes. Or better yet, stretch after you exercise when your muscles are warmed up. Also, consider holding off on stretching before an intense activity, such as sprinting or track and field activities. Some research suggests that pre-event stretching before these types of events may actually decrease performance.
• Focus on major muscle groups. When you're stretching, focus on your calves, thighs, hips, lower back, neck and shoulders. Also stretch muscles and joints that you routinely use at work or play. And make sure that you stretch both sides. For instance, if you stretch your left hamstring, be sure to stretch your right hamstring, too.
• Don't bounce. Bouncing as you stretch can cause small tears in the muscle. These tears leave scar tissue as the muscle heals, which tightens the muscle even further, making you less flexible and more prone to pain. So, hold each stretch for about 30 seconds. Repeat each stretch three or four times.
• Don't aim for pain. Expect to feel tension while you're stretching, not pain. If it hurts, you've pushed too far. Back off to the point where you don't feel any pain, then hold the stretch.
• Make stretches sport specific. Some evidence suggests that it's helpful to do stretches tailored for your sport or activity. If you play soccer, for instance, you're more vulnerable to hamstring strains. So opt for stretches that help your hamstrings.
• Keep up with your stretching. Stretching can be time-consuming. But you can achieve the best benefits by stretching regularly, at least two to three times a week. If you don't stretch regularly, you risk losing any benefits that stretching offered. For instance, if stretching helped you increase your range of motion, and you stop stretching, your range of motion may decrease again.
• Bring movement into your stretching. Gentle movement can help you be more flexible in specific movements. The gentle movements of tai chi, for instance, may be a good way to stretch. And if you're going to perform a specific activity, such as a front kick in martial arts, do the move slowly and at low intensity at first to get your muscles used to it. Then speed up gradually as your muscles become accustomed to the motion.

Know when to exercise caution

In some cases, you may need to approach stretching with caution. If you have a chronic condition or an injury, you may need to adjust your stretching techniques. For example, if you already have a strained muscle, stretching it may cause further harm.

Also, don't think that because you stretch you can't get injured. Stretching, for instance, won't prevent an overuse injury. Talk to your doctor or physical therapist about the best way to stretch if you have any health concerns.

http://www.mayoclinic.com/health/stretching/HQ01447

http://www.flickr.com/photos/lululemonathletica/4011392675/lightbox/

The Institute of Medicine says adult men need about 13 cups (3 liters) per day of fluid; adult women need about 9 cups (2.2 liters) of fluid. (You get about an additional 21/2 cups of fluid from foods.) “But one size doesn’t fit all,” says Leslie Bonci, R.D., C.S.S.D., director of sports nutrition at the Center for Sports Medicine at the University of Pittsburgh Medical Center and dietitian for the Pittsburgh Steelers. Your size and activity level affect your fluid requirements. Simply put, the larger and more active you are, the more you’ll need. “The easiest thing that anybody could do on a daily basis is monitor their urine color,” says Douglas Casa, Ph.D., A.T.C., who studies hydration at the University of Connecticut. “Lighter urine color—like lemonade—means you’re generally well-hydrated. If it’s darker, like apple juice, you are most likely dehydrated.” Older adults’ fluid needs don’t change, but they’re more likely to become dehydrated because their sense of thirst declines. Pregnant women and nursing mothers need slightly more water. Some medications, such as antihistamines and certain antidepressants, increase your fluid needs too. http://www.eatingwell.com/nutrition_health/nutrition_news_information/how_much_water_to_drink?page=2

Dont Give Up

Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time. - Thomas A. Edison

Enoy Your Summer!

Getting ready for summer involves a lot of things; making sure you have enough sunscreen, planning trips, buying swimsuits, preparing for outdoor barbeques. The one thing we often forget is to prepare is ourselves.

Being healthy and fit involve a level of selfishness and people often get caught up in caring for other people. (There is nothing wrong with that) But, by not taking time to care for ourselves, we do have an effect on those around us. No one wants to feel tired, worn down, and abused. So this summer, I propose we all plan for some  alone time. Head to the gym, put on your headphones, and remember that you are important.  Here are a few things you can do to improve your quality of life.

1. Start your morning with a short burst of cardio. - It doesn't have to be intense, or long. But there is nothing that will wake up your mind and body more that getting your flowing first thing in the morning. Running up and down the stairs, jogging around the block, doing jumping jacks while you watch the news. It doesn't matter what you do, just be active for 15 mins right when you get out of bed and before you eat your breakfast.

2. Start your day with a hearty breakfast. - Never underestimate the fact breakfast is the most important meal of your whole day. Whoever said that first was either a genius, or didn't know the power behind his words. This will set the pace and energy level for the rest of the day. Don't be stingy, eat healthy and eat up.

3. Take personal breaks throughout the day.  -Exhaustion comes from a whole combination of things. But it all leads to the lack of taking a break between tasks. Sit down, breathe deep, and focus on nothing. The more you flood your mind with whats on your to do list, the less you let yourself focus on you. It's a lot easier to organize your mind when its not constantly moving.

4. Schedule your Gym time before the week starts. Most of us have good intentions when it comes to getting your exercise in, but our lack of planning allows for us to let interruptions in. Something will come up. If you are not planning on going till the last minute, you will always find a valid (or not valid) reason for putting it off. The more you respect your own time, the more other will respect it as well. Most of those last minute interruptions will start to look like they can wait and don't need your immediate attention. 

5. Listen to your body. If you are physically or emotionally drained. If you are sick and recovering from a cold or other bug, REST. Exercise is good, don't get me wrong. You need to remember to let yourself properly heal before pushing yourself.  You will lengthen your recovery time if you get back to it too soon.

Your ability to care for others greatly depends on your ability to care for yourself. Too many people work around others schedules.

It's time to truly prepare for an enjoyable summer !


-Jared

http://www.flickr.com/photos/martincahill/3827823199/

New Web Address

Welcome friends!!!!

I wanted to announce that we have recently changed our web address from http://www.jaredthf.blogspot.com to http://www.resoultewellness.blogspot.com. You can still access all previous post through this new website.

Thanks for following!

23 1/2 Hours! A great place to start!

I friend of mine posted this video on Facebook the other day and it is something everyone can do to improve their health.

I am often asked by my clients "How much should I be doing?" Well, if you are not doing anything you should start with this!

http://youtu.be/aUaInS6HIGo

To your continued health and wellness!

Annie

New Years Resolutions--How to succeed the SMART way!

It's that time of year again when we are all making our grand New Year's resolutions. (Hopefully they are not already forgotten). Whether you are setting a weight loss goal or not, just remember to be SMART about your goal setting. Let me explain:

Specific

Measurable

Attainable

Realistic

Timely

Is your goal specific? If your goal is to lose weight this year, take off your shoes and Ta Da you lost weight this year. Specific means it is something that you can gauge or test and know when you have reached it.

Measurable- If a goal is measurable you have a specific end point in mind so you will know you have reached your goal once you get there.

Attainable-- Is this goal really possible for you to achieve given your resources, know how and motivation?

Realistic-- Can you realistically reach your goal? Can you make a plan of action and step by step reach your goal?

Timely- Can you reach your goal in the time that you have allotted yourself?

Remember the story of the tortoise and the hare? Steady determination wins the race. Step by step, day by day, with a plan you CAN achieve your goals!

Happy New Year! And Happy Goal Setting!

To a year of health and well being

Annie

If your goal is to lose weight this year come in and see me for your free evaluation and goal assessment. I provide the plan and accountability to get you the results you want. Call 801-755-6689 today!

No gimmicks, No games, just solid fitness & nutrition principles.

We build healthy lifestyles one person at a time!

Resolutions

“We will open the book. Its pages are blank. We are going to put words on them ourselves. The book is called Opportunity and its first chapter is New Year’s Day.” ~Edith Lovejoy Pierce

“Always bear in mind that your own resolution to succeed is more important than any other.” -Abraham Lincoln

“Character is the ability to carry out a good resolution long after the excitement of the moment has passed.” -Cavett Robert

“The Old Year has gone. Let the dead past bury its own dead. The New Year has taken possession of the clock of time. All hail the duties and possibilities of the coming twelve months!” ~Edward Payson Powell

Cancer Patients Benefit From Exercise

I am honored to post an article written by one of the followers of my blog. Reading it really hit home me. Many of you are unaware that I had a large benign tumor removed from my neck over this past summer.  Although it was not cancerous.  I had to complete 6 weeks of daily radiation, countless CT scan and MRI's, not to mention a difficult surgery that left me with an 8 inch scar. I can attest, as you will read below, to the benefits explained. Being the fitness nut that I am, I tried not let it get me down and neither should any one else.  Thanks again Liz for letting me post your article. 

There was a time when doctors were more likely to prescribe bed rest than exercise for adults facing a cancer diagnosis, but those days are gone. Many cancer researchers now believe patients can benefit from embracing exercise instead of avoiding it.

The evidence supporting an active lifestyle for cancer patients and survivors has been mounting in recent years with the release of several positive research studies and updated guidelines for cancer patients. 

A British charity, Macmillan Cancer Support, recently reviewed 60 studies and surveyed more than 400 health care workers about the value of exercise during cancer treatment. The group’s 2011 report, called “Move More,” said breast cancer patients could reduce their risk of recurrence or death from the disease by 40 percent if they maintained a recommended exercise level. The report said physical activity also could help bowel cancer patients to reduce their risk of death or recurrence by half and it could help prostate patients to reduce their risk of dying by 30 percent. 

Those are dramatic numbers when you consider that many patients traditionally have been instructed to reduce exercise after undergoing cancer treatment. In a statement about the recent report, Macmillan Chief Medical Officer Jane Maher noted, if physical exercise was a new drug, its benefits “would be hitting the headlines.” 

Similar conclusions about the value of exercise to cancer patients were included in national guidelines developed by a panel of the American College of Sports Medicine in 2010. The 13-member panel analyzed research studies about various cancers and found exercise could improve muscle strength, aerobic fitness, fatigue and life quality in prostate, breast and hematologic cancer patients. In the future they are planning to study the effects of exercise for other types of cancers like pancreatic cancer, lung cancer and rare types like peritoneal mesothelioma. So far there have only been positive results.

The panel suggested that cancer patients should aim for the same level of physical activity that is recommended for most of us – about 150 minutes of moderate aerobic exercise every week. However, the guidelines suggest that age, fitness, individual diagnosis and other factors should be considered when developing an exercise regimen. Some types of exercise might be more appropriate than others based on these factors, and some patients may feel too weak for physical activity at certain times.

The American Cancer Society also touts the benefits of physical activity for cancer patients who are able to exercise. Exercise can lessen fatigue, keep muscles strong, decrease nausea and lower the risk of broken bones, among other health benefits. However, the cancer society advises that it may be prudent for some patients to reduce physical activity if it causes pain, shortness of breath, a racing heartbeat or other health problems. 

Every cancer patient should consult his or her physician before adopting an exercise program. The cancer society has developed a list of safety tips and precautions for those who want to get the most from exercising. Go to this link for advice about starting out: http://www.cancer.org/treatment/survivorshipduringandaftertreatment/stayingactive/physical-activity-and-the-cancer-patient.

Liz Davies is a recent college graduate and aspiring writer especially interested in health and wellness. She wants to make a difference in people’s lives because she sees how cancer has devastated so many people in this world. Liz also likes running, playing lacrosse, reading and playing with her dog, April. 

Is Losing Weight Fast Dangerous?

Every once and a while I come across an article with some truth in it. Here is one that actually has some science behind it's claims.  

A reader emailed me the other day: “Is rapid weight loss dangerous?”

This is actually a fairly common question. And when I see it, here’s what I read between the lines: “How bad would it be if I starved myself to drop a few pounds?”

The answer: Pretty bad. Not because it’s unhealthy—though it can be—but because in the long run this strategy will make you fat. Really.

When it comes to losing weight, how fast is too fast? We asked Men’s HealthWeight Loss Coach Alan Aragon, M.S., a nutritionist who works with Olympic and professional athletes, for his perspective. His definition: “Dropping pounds so rapidly that in addition to losing fat, you lose muscle too. This isn’t ‘dangerous’ as in ‘life-threatening,’ but it’s not good for your overall health.”

Here's why: Losing muscle reduces your ability to burn calories and regulate your blood sugar, says Aragon—and, of course, it makes you weaker. (To keep your calorie-burn high, use our 100 greatest fitness tips of all time.) What’s more, lost muscle is often replaced by fat when you stop dieting. The result: You end up looking flabbier than ever. After all, each pound of fat takes up 18 percent more space on your body than each pound of muscle.

Aragon dug into the scientific research to determine the rate that different people could lose weight without losing muscle. His findings:

* Obese to morbidly obese: 3 to 5 pounds per week
* Overweight: 2 to 3 pounds per week
* Lean to average: 1 to 2 pounds per week
* Very Lean: 0.5 to 1 pound per week

Of course, you can help your cause even more by lifting weights while you diet. Research shows that this can prevent the wasting of muscle, helping ensure your weight loss is pure fat.

The other dangers of rapid weight loss: bone loss, dehydration, and an increased risk of binge eating in some people. “But these are typically the result of severe caloric restriction,” says Aragon. His solution: “I’ve found that you can use a simple formula to calculate a smart and effective caloric intake; it’s based on your targetbody weight.”

For example, let’s say you’re a man who weighs 220 pounds, but you’d like to tip the scales at 180 pounds. You’ll base your calorie intake on that of a 180-pound guy. Now if you don’t do any resistance exercise (you should!), simply multiply your target body by 11. That’s the minimum number of daily calories you should consume for healthy weight loss, with little risk to your muscles.

If you do lift weights, use 9—instead of 11—and add to that the number of hours you work out per week. So if you exercise one hour a week, you’ll multiply your target body weight by 10. If you exercise two hours a week, you’ll multiply your target body weight by 11; if you exercise three hours a week, you’ll multiply your target body weight by 12; and so on. (The extra activity will allow you to eat more and still lose just as fast.)

Then remember these tips as you start your weight loss program:

1. Prepare to plateau. “Your weight drop will be linear at first, meaning you’ll typically lose a steady amount every week,” says Aragon. “However, as you get lighter, your weight will tend to drop in a stepwise manner. So don’t get discouraged if scale holds for a few days, or even a couple of weeks. The closer you get to your goal, the longer the stalls or plateaus can be.”

2. Take a time out. Every 8 to 12 weeks, take 7 days completely off from dieting. “Don't consciously try to stuff your face, but don't rigidly restrict yourself either,” says Aragon. “This is a good mental and physical break from dieting that allows people to sustain their diets for longer periods.”

3. Redefine progress. “Look at other determinants of success besides the scale,” says Lisa Sasson, R.D., associate professor of nutrition at New York University. Monitor your triglycerides, blood pressure, and body fat percentage. As these numbers improve, you’ll have even more motivation to stick with your eating plan.

Remember the Men's Health mantra: If you have a problem, we have your solution.

http://health.yahoo.net/experts/menshealth/is-losing-weight-fast-dangerous

Simple Motivation

In my experience, there is only one motivation, and that is desire. No reasons or principle contain it or stand against it.


-Jane Smiley

Breaking The Pattern: How Motivation Plays A Role In Getting Healthy

ScienceDaily (June 30, 2008) — People fall into a pattern. They start out with the best intentions and do well for a little while … but then fall back into old habits. It’s a classic health trap: two steps forward, three steps back. People end up feeling bad about themselves. Moreover, the two-steps-forward-three-steps-back dance ends up increasing the health problems the behavioral changes were supposed to address in the first place.
Hands up if these scenarios are familiar:

• You get the exercise bike/treadmill/elliptical you wanted for Christmas, but by April, the machine has been moved to the basement for lack of use.
• You sign up for the weight loss plan that promises pounds will fly off your hips without you having to give up the foods you love. It works for awhile, until one day you discover you weigh more than you ever did.
• You decide to give up smoking, but put it off until next week when you’re not so stressed.

Motivation expert Michael Vallis say most people fall into a pattern. They start out with the best intentions and do well for a little while … but then fall back into old habits. It’s a classic health trap: two steps forward, three steps back.
And that’s a problem. People end up feeling bad about themselves. Moreover, the two-steps-forward-three-steps-back dance ends up increasing the health problems the behavioral changes were supposed to address in the first place.
But people concerned about their health can not only start a new behavior but continue it if they’re honest and realistic about their motivation, says Dr. Vallis, health psychologist with Capital Health and professor of psychiatry and psychology at Dalhousie University. His main area of expertise is in adult health psychology, with an emphasis on diabetes, gastroenterology, cardiovascular risk and obesity.
“People really need to identify personal and meaningful motivations,” says Dr. Vallis, 53, a father of three children. “What’s going to keep you going when it gets hard?” (Some questions to ask yourself: Do you think your behaviour is a problem? How distressed are you about your behaviour? Are you interested in doing anything to change this behaviour? Are you ready to take action now?)
Next, the person has to change their behavior by laying out “smart, specific goals.” In other words, you can’t just resolve to “get more active,” you’ve got to identify when and for how long you’ll do an exercise, whether it’s yoga or swimming or cycling. “Get more active” turns into “I’m going to go for a brisk, hour-long walk on Thursday night at 6 p.m.”
The third part of making change stick is to recognize the role emotion plays in your health and coming up with strategies to cope without resorting to destructive behavior, for example, eating when you’re feeling down, or lighting up a cigarette when you’re in a social situation.
“Stress is what is going to knock people off the best-laid plans,” says Dr. Vallis. “All these unhealthy things—eating the whole carton of ice cream, drinking, smoking—are ways of medicating anxieties.
“If an unhealthy behavior serves a purpose for the patient, it’s important to ‘replace the function’ of that behavior. So, an emotional eater will often be unsuccessful at weight loss until they develop alternative methods of coping with their emotions other than eating.”
The Dartmouth, Nova Scotia native not only talks the talk, he runs. When his father died of cardiovascular disease at the age of 57, he realized he was at risk for heart disease, too. He started running when he was in graduate school and now “can’t not run—it’s part of my lifestyle.”
He says health professionals have to be good role models; it’s no longer acceptable for nurses or doctors to preach healthy living if they’re eating poutine in the hospital cafeteria or smoking on the sidewalk between patient appointments. He’s been doing training sessions with health professionals to get his message on motivation out to more people than he could reach one on one.

http://www.sciencedaily.com/releases/2008/06/080626150311.htm
http://www.flickr.com/photos/42931449@N07/5217748702/#/

Surviving the Holidays Without Gaining a Pound

The opportunities to eat around the holidays seem endless, beginning on Halloween and not ending until New Year's Day. Toss in an out-of-control list of things to do – from parties to host and attend to gifts to wrap and ship – and it's no wonder most of us pack on the holiday pounds.

But this year can be different. Before the frenzy begins, establish a plan and detailed schedule for how you will manage all the things you need to do between now and New Year's Day. A few ideas to help ease the holiday stress:

• Consider shopping online
• Send out a holiday newsletter or photo card to everyone on your list
• Scale back your social calendar to allow some down time to enjoy the spirit of the season

Even though it seems impossible to squeeze in more activities, your fitness routine is a priority. Physical activity of any kind, whether working out at the gym, doing a fitness tape at home, fast walking at the mall or going for a daily walk – helps you cope with stress while it burns calories and keeps muscles strong.

Don't Strive for Diet Perfection

Once you have your to-do list under control, the next task is figuring out how to enjoy the bounty of food without going on an eating frenzy. My strategy to get through the holidays without gaining a pound is to aim for "social weight maintenance." Forget about weight loss and focus on keeping the needle on the scale right where it is today. Don't expect to be perfect around the holidays. For the next six weeks, you need to allow yourself some flexibility so that you can enjoy your favorite holiday foods.

To maintain during the holidays, enjoy small portions of your holiday favorites but be careful not to go overboard. Follow the "80/20 rule": 80% of the time, you eat healthy foods and 20% of the time, you splurge a little on those once-a-year favorites. And 100% of the time, do at least 30 minutes a day of physical activity.

Best Bets on the Buffet

Making smart choices allows you to eat plenty of food and not feel deprived. To shave calories, go easy when adding nuts, cheese, cream sauces, gravy, butter, and whipped cream – additions that don't add much to the meal, but can add plenty to your waistline. Whenever you make holiday dishes, try to slash calories by using lighter, low fat or fat free ingredients. Experiment with new healthier recipes that may just become your new traditional favorites. Trim calories wherever you can so you leave the party feeling satisfied, but not stuffed.

Here are my picks for the best and worst holiday food choices:

Best Bets	Worst Bets
Pretzels, low fat popcorn, baked chips with salsa	Cheese straws, fried snacks (potato chips)
Handful of plain nuts	Handful or more of candy or candied nuts
Fresh fruits and vegetables with low-fat dressing	Fried veggies, wings, creamy or cheesy dips
Shrimp cocktail, clams, oysters, smoked salmon	Fried seafood
Low-fat cheeses on water crackers, low fat crackers or Melba toast	High-fat cheeses and crackers
Vegetable or broth-based soup	Cream soups or bisques
Baked sweet potatoes	Sweet potato casserole
Cranberry relish or gelatin salad	Cranberry sauce
Mashed potatoes with a dab of gravy, or a plain baked potato	Lots of gravy with your mashed potatoes or loaded baked potato
White-meat turkey without skin	Dark-meat turkey with skin
Lean meats without visible fat	Processed meats, sausages, fatty meats
Simply prepared veggies	Veggies in cream sauces, casseroles or topped with fried onions or cheese
Cornbread-, oyster- or fruit-based stuffing	Stuffi ng with sausage or high fat meats
Whole-wheat dinner rolls	Croissants, butter rolls
Pumpkin pie with nonfat topping	Pecan pie with whipped cream
Fruit sorbet, sherbet, or frozen yogurt	Cake or ice cream
Apple cider, mimosa, or bloody Mary	Eggnog
Chocolate-dipped strawberries	Fruitcake or fudge

Focus on Fun, Family and Friends

Don't let food have the spotlight. Take the focus off food by getting family and friends involved in some fun activities during holiday parties. Go outside for a walk, sledding, ice skating, or building snowmen. Indoors, try a spirited game of charades, or rent an instructional dance video followed by a dance-off. Dancing goes hand in hand with the holidays so why not make dancing after eating a new holiday tradition for a great form of fun and recreation?

I Went Overboard!

The best-laid plans sometimes fail. If you over indulge, don't beat yourself up but make a pledge to be more in control next time. To compensate, eat a little less and exercise a little more the next day and learn from it so it won't happen again at the next holiday function.

Establish your own personal ground rules and do your best to stick to them, at least 80% of the time. Prioritize a little exercise every day; it will pay you back with renewed energy, stress control and even help you sleep. And remember to relax and enjoy, the holidays are supposed to be fun!

Holiday parties are much more than food and drinks. They are a time to delight in the traditions of the season, and enjoy the company of family and friends. If you keep the focus on the spirit of the season and heed the diet advice, you should get through the holidays without gaining a pound.

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My Top 10 Personal Holiday Party Strategies

Over the years I have subscribed to a few basic rules whenever I go to a buffet or party:

1. Always wear a snug-fitting outfit that does not easily expand so you have to hold in your stomach and use good posture.
2. Carry a clutch bag that keeps one hand occupied.
3. Eat a small but filling meal before leaving home such as a bowl of vegetable soup or a vegetable salad. This way you are not starving upon arrival and can take your time making a plan of what you will eat.
4. If you don't love it, don't eat it. This is my golden rule at all times. I hate wasting food, but I hate extra pounds even more.
5. No lingering around the buffet table, bar, appetizer or dessert areas. Socialize with your friends away from the food and drinks.
6. Limit cocktails to two, with sparkling water and lime (which looks like a cocktail) enjoyed between drinks. Alcohol calories add up and if you limit it to two, you will feel better in the morning.
7. Engage in mindful eating: make a single plate of food, sit down, and take your time to savor the tastes, flavors and enjoy every bite. This helps you recognize when you are full and reduces the likelihood of mindless eating the rest of the evening.
8. Follow the 80/20 rule and indulge – but just a little and no second helpings.
9. Anticipate those extra calories by eating light and exercising more on party days.
10. You don't have to eat it all; sometimes all it takes is a few bites.

By Kathleen Zelman, MPH, RD, LD

http://www.uhc.com/source4women/health_wellness_tools_resources/fitness_nutrition/surviving_the_holidays.htm

http://www.flickr.com/photos/missnita/2112951437/