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By Jim On February 19, 2010
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Baldness, wrinkles, and excess nose hair are the least of your worries; your body may be a walking time bomb. That’s because 30% of men in their 40’s have asymptomatic prostate cancer. The cancer is there but nearly indetectable. This is one of several issues that come up in your forties -”the decade of silent diseases” The reason: up intil age 44 accidents are the most likely cause of death in men, but once you hit 45, heart disease,cancer, diabetes and a host of other problems emerge as your body ages .
It doesn’t get any easier as we age with all the aches and pains and the battle to keep the waistline in check.
There is hope. The good news is you can start today and battle these problems with two simple weapons- A knife and fork!
Here are some eating strategies that will help you minimize your risk and keep you healthy for the rest of your life
NARROWING ARTERIES
Grab a handful fo red grapes. The antioxidants in the skin of the grapes have been shown to lower LDL cholesterol and prevent clogged arteries. A daily baby aspirin or a glass of red wine(for drinkers only) has also been proven to be helpful.
WORSENING VISION
Mom was right about eating your green vegetables, especially carrots. They have been scientifically proven to fight macular degeneration . The substance leutin, a carotenoid in plant foods like carrots and greens, has found to lower vision problems by 43% Leutin helps to filter blue light which prevents damage to retinal tissue.
Eat at least 2-3 servings of carrots and greens each day.
RISK OF PROSTATE CANCER
Sex will never kill you but your sex gland can. Harvard researchers found that men with the highest levels of selenium have a 48% lower incidence of prostate cancer than those with lower intakes.
Eat three brazil nuts each day. They give you 200 mcg of selenium. Mushrooms are also beneficial. Combine the two and you have a powerhouse of cancer fighting agents that will keep you healthy and vital for many years to come.
YOU ARE A WORKAHOLIC
Don’t let long days at work or in your car commuiting to work undermine your healthy eating habits.
Pack portable snacks in your brief case and have a mini fridge and a microwave installed at work. Eat things like 100 calorie pack nuts, string cheese, low carb protein bars, jerkey, and lean cuisine type entrees that you can zap quickly on busy days.
SHRINKING MUSCLES
The average guy loses six pounds of muscle by the time he’s fifty. In addition to lifting weights you can protect your hard earned muscle by eating a steady supply of high quality protein.
Best sources of protein are eggs, low fat cottage cheese, meats, poultry, fish, nuts and tofu. Protein powders like whey are also great and an easy way to make smoothies more healthy.
EATING OUT
You just don’t have as much control over your calories when you eat at restaurants and fast food joints.
Your best strategies – Make a meal out of an appetizer and a salad with grilled chicken or fish on top. Skip the starchy carb and double the vegetables. Skip the bread basket. Order salad dressing on the side. If you must eat dessert, split it or eat three small bites. Never trust any type of sauce ( unless it’s salsa)- Always order grilled meats or fish whenever possible. Follow these basic rules and your will never have a problem.
Healthy eating is not just for appearance sake anymore. Eating well can save your life and increase the quality of the life you’ve been given as you age into the 40’s and 50’s.
By Jim On February 15, 2010
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HERE ARE FIVE OF THE EASIEST AND MOST NUTRITIOUS BREAKFASTS YOU CAN SQUEEZE IN EVEN ON THE BUSIEST MORNINGS
Remember breakfast is the metabolism booster that increases your body’s ability to burn fat all day long. It will also make you feel less hungry later in the day and keep you from eating too many calories at night when you need them the least.
1) SMOKED SALMON ON A LOW CARB BAGEL OR TOAST WITH LOWFAT CREAM CHEESE -to make it more nutritious add a few slices of tomato, fresh spinach, capers and some lemon zest.
2)KITCHEN MC MUFFIN- toast a low cal English muffin, or “Sandwich Thins” roll. Place a whole egg in a coffee cup or small bowl scramble it up and then microwave on high for one minute. When the toast and eggs are done, place a slice of canadian bacon or ham on the muffin then add the eggs and a slice of low fat cheese,salt and pepper. Eat on the spot or wrap in foil and take it with you.
3)Cook up a packet of plain instant oatmeal according to the package directions. While the oats are cooking, chop up half an apple into small dice size pieces. When the oats are finished stir in the apples, a tablespoon of peanut butter and your favorite no cal sweetener.
4) GREEK YOGURT PARFAIT- In a small round tupperware container or bowl, empty a small container of yogurt and mix in a tablespoon of agave syrup,( a low glycemic honey like sweetener available at Trader Joe’s), a half cup of frozen or fresh berries ( blueberries, raspberries, blackberries or strawberries) and top it off with a crushed wheetabix or shredded wheat biscuit and a tablespoon of ground flax seed.
5) Breakfast bruschetta- Top two slices of sprouted whole grain bread ( ezekials or Alvarado flax seed bread are excellent) with a half cup of low fat ricotta or whipped cottage cheese , one tablespoon of walnuts and Schmuckers Brand no sugar raspberry preserves
That should get you off to a good running start with a nice combination of carbs, protein and healthy fats.Experiment with one this week and see how it goes. Add another next week if you feel adventurous. Look for lots more ideas in my upcoming coaching program from www.realmensfatloss.com
By Jim On February 13, 2010
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Here are four secrets to enjoying your favorite carbs while accelerating your fat loss.
Why does everyone think carbs are the enemy in the pursuit of of a lean body and washboard abs? We have been brainwashed for years by Dr. Atkins and the cult of the low carb – no carb eating style. I don’t know about you, but I have been on extremely low carb diets before entering bodybuilding shows and was totally miserable. I lasted for about 6 weeks and held out until the show was over, but boy was I glad to get back to eating my carbs.
Yes it’s true – the low carb eating works beautifully – for a while- and then it starts to break down. It’s one of the most difficult things in the world to maintain. I have yet to meet anyone who has been able to stick with the super low carb eating style for more than a year.
I believe there is a lot of merit in reducing the amount of starchy carbs for health and appearance reasons. But you need to find a balance between eating pork rinds and heavy cream and downing sugar breads and pastas with abandon.
As always the best way is the middle road. Having a few smart strategies like the ones I am going to share with you here will keep you happy and looking good .
Secret #1
Pair your starchy carbs with protein.
If you eat starchy carbs alone you will most likely wind up storing it as excess fat. So if you are craving a nice hunk of Italian bread, first eat an appetizer of grilled shrimp or make a sandwich with low fat tuna salad. Adding the protein( shrimp or Chicken) slows down the absorption of the sugars in the bloodstream and keeps your insulin levels nice and low avoiding any chance of fat storage.
Secret #2
Eat your starchy carbs with fiber.
Consuming high fiber foods like beans, barley, oatmeal and vegetables will also keep the insulin levels low. Fiber acts as a barrier to the absorption of excess carbs in the small intestine. If you know you are going to have a dessert with dinner eat the beans and the broccoli with dinner and skip the mashed potatoes. Fiber is your friend in the fight against fat.
Secret # 3
Eat your starchy carbs with good fats
By adding peanut butter, olive oil, butter, fish oils avocado, nuts, and nut butters you can also slow down the harmful effects of excess starchy carbs.
Spread peanut butter on a low cal cracker. Add avocado to your burrito, eat a 100 calorie bag of nuts with dried apricots, spread reduced fat butter on waffles or toast.
Secret #4
Ask yourself two questions before you eat.”What is my protien and what is my carb?” Your goal is one serving of protein, one serving of starchy carbs and one serving of fiberous carbs like vegetables,beans or apples. This is the ideal portion ratio that will prevent blood sugar spikes and keep the body in a fat burning mode not a fat storing mode.
This is a simple way to enjoy the foods you love without all the deprivation and teeth gritting will power that is unsustainable in the long run. Try this for a few days and see what happens.
By Jim On February 11, 2010
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WE’VE ALL HEARD IT A MILLION TIMES- START THE DAY WITH A GOOD BREAKFAST…
Most of us know the facts already:
*Breakfast fuels up your metabolism so you energy is high and consistent throughout the day
*You perform better at mental and physical tasks
*You eat less late in the day and as a result your overall calorie intake is lower and your body burns more fat so you look leaner.
*A HIGH PROTEIN BREAKFAST is the key to getting your body running at optimal fat burning levels. I can’t overstate this! A bagel and orange juice or a a bowl of special K won’t cut it.
Some guys have all the SAME TWO EXCUSES for not eating breakfast – I hear them over and over again in my training practice.
“NOT ENOUGH TIME”
“I AM NOT HUNGRY”
If you are really rushed and disorganized in the morning I have the solution for you with these almost instant high protein breakfasts you can make and eat in about five minutes or less.
If you are not hungry it’s because your eating cycle is heavily weighed toward eating later in the day and into the night. WHY?
Because you are not getting enough calories early in the day when your body really needs them and you are compensating for it by eating heavier meals after 6:00 PM when your body needs it the least. This is a tough cycle to break – for most guys it takes about 3 weeks to adjust to this style of feeding. Hang in there you can do it!
ENOUGH SAID- HERE ARE SOME OF THE FASTEST AND HEALTHIEST FAT BURNING BREAKFASTS YOU CAN MAKE WITH LEAST AMOUNT OF TIME AND ENERGY. Print this page out and prepare the day before so you have all the ingredients at hand. Shopping and preparation are keys to successful eating.
Test them out for the next three weeks and see if it doesn’t make a difference in your energy and in your waistline.
SMOKED SALMON SANDWICH
Take two pieces of whole grain bread ( I recommend CARB STYLE or ALVARADO STREET ESSENTIAL FLAX SEED BREAD), spread a big hunk of non fat cream cheese( apprx 2 TBS) over it and then lay 4 ounces of smoked salmon on top. If you are really ambitious you can add capers or some spinach leaves. Eat at home or wrap it up and eat in the car.
KITCHEN MC MUFFIN
Toast a whole grain english muffin. While you are waiting for the toast to finish you can begin the preparation for the eggs :
Scramble one whole egg with a 1/4 cup of low fat mozzarella in a small bowl or coffee cup. Throw in the microwave for a minute – remove and stir- return to the microwave for another minute till set.
Mound the eggs and cheese mixture on top of the muffin. If you have an extra 30 seconds you can add a slice of Canadian bacon to the sandwich to up the protein even further. Eat immediately or wrap and enjoy during your commute.
Quaker instant plain oatmeal mixed with vanilla whey protein powder. Microwave following the directions on the package but add an extra half cup of water, cinnamon and a tablespoon of ground flax seeds. Eat at home or place in a thermos and take it with you.
Top off a KASHI or Eggo whole grain waffle with ricotta or cottage cheese fresh or frozen berries and a packet of splenda or stevia sweetener.
These are just a few of the many ideas I have for quick and easy meals. I am striving to make your life easier by keeping the eating chores as simple and uncomplicated as possible. Most of what I give you here should take no more than five minutes to complete. Good luck and hang in there!
By Jim On February 11, 2010
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AN UNUSUAL TECHNIQUE THAT WILL HELP YOU MAKE THE RIGHT CHOICE IN THE HEAT OF THE MOMENT
I have a series of mini sound Bytes that I have been using for years to make sure my clients are armed with the best information and technology available to help them make good decisions around food and exercise. These are just little REMINDERS or EASY TO REMEMBER MANTRAS- They’re actually very low tech but highly effective in keeping you on track. Read first thing in the morning and carry them with you all day long.
HERE ARE SOME OF THE BEST:
IF IT’S IN THE HOUSE – IT’S IN YOUR MOUTH-
Don’t bring your trigger foods or tempting sweets in large economy size containers into your living or work environment. Stop trouble before it starts. Even those 100 calorie packs are dangerous when they call you late at night.
DIVIDE- DON’T DEPRIVE
This is a way to manage cravings or those times when your choices are less than optimal. Just have a small portion of the food in question and leave it go. This is for the perfectionist who has “all or nothing thinking” . Rather than compromising and doing whats best for that situation he would rather suck it up and go hungry or feel deprived and then later winds up bingeing on the same food. Allow the treats into your life on a planned and regular basis and you’ll be more successfull long term. This is also the same as the RULE OF HALF
I CAN HAVE MORE LATER
Again this addresses the notion that if you don’t eat enough there won’t be any food later and you will starve. A lot of this goes back to childhood when we were told to clean our plates because of the starving children in China. Always leave about a 1/4 on your plate. If you are on the clean eating plan you’ll have another healthy meal in about three hours.
I EAT ONLY THOSE FOODS THAT HELP ME TO SUSTAIN AND MAINTAIN MY FAT LOSS GOALS.
You know what it takes to lose the fat , you have a plan – now the toughest thing is staying consistent through thick and thin.
You are eating the right foods in the right quantities and are moving gradually ahead towards a victorious finish.
THINK HISTORICALLY NOT CALORICALLY
If you have a history with certain foods where you sometimes get out of control or a restaurant where you know you have to order the 1000 calorie fetuccini alfredo then maybe you should be more concerned with the circumstances or as they say in AA the people, places, and things that trigger your overeating behaviors.
Live at the level of life’s lessons learned otherwise you are doomed to repeat the same mistakes over and over.
By Jim On February 7, 2010
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HERE ARE MY BEST TIPS FOR LOSING FAT AND BUILDING MUSCLE IN THE SHORTEST TIME POSSIBLE
FOLLOW THESE TO THE LETTER AND YOU WILL SEE AMAZING AND LASTING RESULTS IN AS LITTLE AS TWO WEEKS
1) ACCEPT THAT GETTING LEAN IS NOT EASY AND CAN GET PRETTY UNCOMFORTABLE- Once you accept and prepare yourself mentally,it gets easier and you can handle the challenge. Sometimes the anticipation and the thoughts in your head are worse than the reality of giving up a little food and the habits attached to that. In Psychology this is called cognitive dissonance – it just means with anything new you are going to feel a little uneasy and uncertain. Making peace with the discomfort is the fastest way to adapt and make a new habit a regular part of your life.
2) PLANNING AND TIME MANAGEMENT
The missing component in most weight loss plans is looking at how it will fit it into your already busy schedule. When will you shop, cook and prepare your weekly menu? What do you need in terms of food, equiptment, and hours to get ready for the busy week ahead? When do you have your best energy for these tasks?
Take 15 minutes now and make up a plan for shopping and food preparation for the upcoming week- if you are like most people you don’t have one- at least not yet.
Start today and you’ll be 1000% more successful than everyone else.
3) THE RULE OF 165
This is a great tip I got from Chris Lopez author of FIT AND BUSY DAD. Training and exercise usually take up only 3 hours of our 168 hour week, so it’s crucial that you pay attention to your eating and lifestyle habits during the remaining 165. This is where the results happen. It’s the little decisions you make each hour around how active you will be and how much food you consume that makes or breaks a successful fat loss program.
4) JOURNAL YOUR EATING
This more than any other tool is crucial to your success. Study after documented study reveal this to be of paramount importance in staying concious and aware of what we put in our mouth.
Ask any dietician and they will tell you the same thing.
If you are adverse to the idea, just start with 3 days a week and see the difference it will make.
5) DO STRENGTH TRAINING THREE TIMES A WEEK
Nothing helps with fat loss more than weightlifting. The effects go beyond just building muscle. The most important thing to remember is that it raises your metabolic rate and causes you to burn more FAT CALORIES per hour. It also helps you to manage insuliln uptake a key factor in storing or burning fat.
6) DO BRIEF CARDIO INTERVAL TRAINING 20 MINUTES THREE TIMES A WEEK TO TAP INTO STORED FAT.
Second only to strength training is cardio done interval style.
Simply put: Get on a treadmill, a bike or go outside for a walk and for 30 to 60 seconds go as hard and as fast as you can. Then rest for a full 60-90 seconds. Repeat this process 7 times and you will see more results than you would if you spent 40 minutes at a steady, moderate pace.
7) HIRE AN EXPERT TO HELP YOU
The best investment you can make in your body and your health is to hire a personal trainer or nutritionist to give you expert guidance on losing fat and reaching your goals successfully in the shortest period of time. You don’t have to commit to weekly session with a trainer or nutritionist, get him to make up a monthly program you can follow, then check back each month to update and review your progress.
Having someone to be accountable to makes a world of difference in whether you follow through on your commitment.
GET SUPPORT
Whether you join a weight loss support group or find a diet or exercise partner, having someone to talk to about your sturggles and daily journey makes fat loss a lot easier and more productive.
Look on some of the web sites like SPARK PEOPLE, PEER TRAINER or E-DIETS for support forums . Studies show people who use online support also get great results.
9) DRINK AT LEAST SIXTY FOUR OUNCES OF WATER PER DAY
Drinking water boosts your metabolism and helps to clear your body of toxins and enhances faster fat loss. It also gives you more energy and keeps your body running 110% .
10) DEAL WITH STRESS
Whether you meditate, listen to music, keep a journal , walk in nature or sit quietly and read inspirational writing, you need to have an outlet for winding down and dealing with stress in your life. Long term toxic stress causes changes in your physiology and will contribute to gaining fat. Your body releases cortisol in response to stress which is proven to create cravings for carbohydrates and enhance fat storage instead of fat burning.
Incorporating just 3 of these tips in the upcoming week can make a tremendous difference in how successful you will be in losing that extra fat.
Make a list today of what you can accomplish this week. Start slowly and add one to the list each week.
You can master these steps and live your life in the body that is healthy, fully functional and something you can be proud of.
By Jim On January 29, 2010
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THE MOST PRACTICAL AND USEFUL TIPS YOU WILL FIND ANYWHERE FOR GETTING RID OF YOUR SPARE TIRE
I have been on a quest to reclaim my six pack abs after an especially indulgent holiday season. I have been under a lot of stress lately and sometimes I get sloppy with my eating and exercise routine.
I came across an old journal froom a few years ago and it sparked some ideas about how I originally got my first six pack.
I decided to summarize the best tips and most practcal actions that get results the fastest and share them here with you.
This three part series is divided into
- EATING FOR FASTER FATLOSS,
-EXERCISE- WHAT PROMOTES FASTER FAT LOSS
- LIFESTYLE STRATEGIES- how to deal with all the things that get in the way of eating and exercise in your daily life.
PART 1 EATING FOR FASTER FAT LOSS
FIGHT THE WHITE
For at least 6 days out of 7 you need to stop eating anything with flour and sugar. This includes whole wheat, natural sugars and most processed food and diet shakes and bars that all contain hidden sources of sugars and starches. This may sound crazy but try it for a month and see how you feel. As a species humans have not evolved a digestive system that deals with highly processed grains and sugars -our bodies wind up storing much of it as fat because of the large amounts of insulin needed to clear it out of the bloodstream. IF YOU ONLY DID THIS ONE THING AND NOTHING ELSE I GUARANTEE YOU WOULD WE 10 POUNDS LIGHTER WITH A SIX PACK IN SIX WEEKS.
MANAGE YOUR INSULIN LEVELS
This ties in with FIght the White. Even is you decide to eat grains and sugar based foods you can minimize the damage insulin causes by eating those foods with a low fat protein source (chicken, fish, low fat cottage cheese, eggs, tofu) and eat grains and sugar with THE HIGHEST AMOUNT OF FIBER and LOWEST ON THE GLYCEMIC LOAD INDEX. For example barley has 7 grams of fiber per serving as opposed to rice which has 0. Sprouted whole grain breads are low glycemic grains with high amounts of fiber. Beans have 7-9 grams of fiber and a low glycemic rating as opposed to baked potatoes that have 1 gram and top the glycemic charts for fat storing insulin rushes.
KEEP YOUR DAILY CARB ALLOTMENT TO .5 GRAMS PER POUND OF BODYWEIGHT PER DAY. If you weigh 165 your ideal allotment ( if you are moderately active) would be 82.5 . If you feel weak or sluggish on this you can go up to .75 per day (123.75). Remember you can eat higher amounts of carbs if the fiber is high.
For each gram of fiber in a product you subtract it from the total grams of carbs to come up with the net carbs.
- example Black beans 20 grams of carbs
-8 grams of fiber
=12 grams of carbs total
FOCUS ON CALORIES -EAT SIX SMALL MEALS OR 3 LARGER MEALS
The old dogma of having to eat six meals a day doesn’t work for everyone. You need to do what works best for you. If you like having only to eat three times a day fine- make those the healthiest meals possible. Fit in what you can when you are busy or distracted. Life doesn’t always revolve around eating- so be flexible, just be sure to know how many calories you need to MAINTAIN A DEFICIT so you will lose body fat as quickly as possible.
SIMPLE CALORIE FORMULA FOR LOSING FAT:
MULTIPLY YOUR IDEAL BODYWEIGHT X 10 – THIS WILL GIVE YOU A ROUGH IDEA OF WHERE YOU NEED TO BE TO LOSE FAT. If you are highly active you can multiply by 12 to account for exercise or a physical job.
If you weigh 190 and want to be at 175 multiply 175×12 = 2100 calories – this is approximately the amount of calories you need to create a deficit that will get your body to burn fat.
TO BETTER CONTROL HUNGER FOCUS ON EATING LEAN PROTEINS AND BE CAREFUL WITH FATS.
AIM FOR 30 -40 GRAMS OF PROTEIN PER MEAL
KEEP FATS UNDER 15 GRAMS PER MEAL
STOP DRINKING SODAS AND JUICES – Even natural fruit juice contains huge amounts of sugar. Artificially sweetened beverages create cravings for sweet foods and keep your body in a carb burning mode as opposed to a fat burning mode.
CHEW SUGAR FREE GUM IF YOU GET SWEET CRAVINGS.
STOP DRINKING ALCOHOL
Alcohol not only has empty calories, it also shuts down your liver’s ability to burn fat and shifts your body into a carb burn mode.
It breaks down your inhibitions and causes you to make poor food choices especially late at night.
There’s more to come in part 2 . STAY LEAN AND BE HEALTHY.
By Jim On November 5, 2009
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Fear of failure stops many people from exercising or trying new activities. According to David E. Conroy, PhD-assistant professor of kinesiology and director of the sports psychology lab at Penn State university- they may specifically fear the embarrassment and shame that come with failure. They may be afraid they won’t fulfill their ideal self-image. The thought of not doing well at exercise may make them anxious that they are not as competent as they believed and will lower self esteem
If fear of failure keeps you from exercising try some of these motivational tips:
1) START SMALL. Usually those who fear failure are very critical of themselves. Do what you can to cultivate your success. Take group fitness classes or start an exercise at the right level for you. In addition don’t assume that because you excel at one sport you will be equally skilled at other sports or fitness activities. Give yourself time to make mistakes and learn. If you don’t want to go through that learning curve in front of others then hire a personal trainer who can train you in a more private location. (At twelfth street gym we have a separate personal training gym for newcomers who may not be ready to be seen on the main gym floor)
2) EXERCISE MORE FOR REWARDS THAN TO AVOID PUNISHMENT
There are two main ways to motivate you to exercise. If you are AVOIDANCE ORIENTED you exercise to avoid punishment, criticism or embarrassment. If you are APPROACH ORIENTED you exercise to receive a reward such as praise or compliments on your improved lean energetic body. Both orientations can influence the quality of your exercise.
An avoidance orientation can make you avoid activities that would leave you feeling unskilled or inadequate such as a fitness class too advanced for your current level of activity or activities in which others may evaluate the appearance of your body.
On the other hand an avoidance orientation can make you pursue exercise to help you avoid future health problems. For example if you are recovering from a heart attack, you may be motivated to exercise out of fear of a recurring heart attack. You may also be shamed into exercising out of fear of contracting other health problems like cancer diabetes, hypertension and severe obesity that result from lack of activity.
In contrast an approach orientation can lead you to exercise because you want the physical and psychological benefits. Although both orientations can motivate, avoidance orientation is associated with higher levels of fear and anxiety and can lead to a discontinuation of any activity. Approach oriented motivation is usually associated with greater persistence and therefore more likely to help you keep exercising.
3) DEVELOP YOUR INNER MOTIVATION
Of course although external, tangible rewards can be quite a motivation to exercise constantly focusing on them by saying things to you such as “If I go to the gym three times a week I will buy myself a new outfit”. Decreases your intrinsic motivation. You may begin to exercise not for the enjoyment of the activity itself, but only for those rewards and once you no longer have them, you become mush more likely to stop exercising. Instead of exercising for an external reward (like a new outfit or the approval and praise of others, develop your inner motivation. What would make you feel good when you have finished an exercise session?
4) SET YOUR SELF UP FOR SUCCESS
Fear of failure is a significant obstacle in sticking with exercise. Consequently people tend not to put themselves in situations that offer them at least a slight chance of success. Help your self succeed by focusing on exercise goals that are within your control. For example don’t try to lose weight in a specific area of your body. If you’ve never had washboard abs why kill yourself in long classes and overly strict fad diets that make you miserable. Be happy for the body type you were given and do the best you can with you have. Trying to live up to the ideal body image presented by the media is impossible for 95% of the population. Be realistic, set goals that focus on more effort and skill improvement in things you enjoy (train for a 5k race, join a team hike up a mountain, ride a long distance bike race for charity), and most of all just relax and have fun, the pounds will come off and you will feel better and improve your quality of life
By Jim On October 14, 2009
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Some people handle stress by undertaking great challenges and reaching for the stars. Many of us however react to pressure by reaching for a bag of chocolate chip cookies.
Stress can increase your risk for serious health problems, cardiovascular disease, stroke and can actually increase your appetite while widening your waistline.
STRESS AND EATING PATTERNS
Not only does stress increase our appetites, it typically makes us crave foods that are calorie laden and lacking in nutrients. Research shows that stress eaters make bad food choices. Some crave sweets, chocolate and baked goods, others crave salty crunchy foods like pretzels and others like fatty foods like ribs and burgers, while others swoon over creamy treats like ice cream cheese or whipped cream.
No matter difficult the challenge there is ways to handle life’s bumpy moments.
Here are some practical techniques for reducing the stress response that contributes to overeating
SEEK COMFORT BEYOND FOOD
Engage in pleasurable activities that pamper you! Do something fun that doesn’t involve calories here are a few options:
Get a massage
Take a nap
Go for a walk
Meditate
Call a friend
Have some coffee or your favorite tea
Have sex
Watch a favorite movie
TAKE CHARGE OF THE SITUATION
When faced with a stressful event ask yourself what you can change to minimize the pressure. We are never without working options even during the most of stressful of times. Elect to take charge of the situation instead of being a victim
EAT A VARIETY OF REAL FOODS THROUGHOUT THE DAY
Because stress affects blood sugar it is important to eat healthy meals throughout the day to maintain blood sugar levels. Don’t automatically reach for sugary carbs , include protein, veggie carbs ,and some fat in the meal as well. A well balanced breakfast gets you off to a good start and helps to maintain a high level of energy throughout the day which will reduce your cravings for sugary foods.
REPLENISH VITAMIN AND MINERAL STORES
Stress causes the body to burn more vitamins and minerals, specifically B complex magnesium and zinc. These are needed for blood sugar balance and when their levels drop stress levels increase. Also adrenal glands require more vitamin C during stressful times, and to offset these needs you may want to use a vitamin supplement or up your daily servings of fresh fruit and vegetables .
GET PHYSICAL
Moderate exercise can help reduce the body’s production of the stress response hormone “cortisol “ during times of stress.Cortisol is released by the adrenal glands when we are under sudden an unexpected stress, and it had many effects on the body, it releases fatty acids into the bloodstream to provide energy for muscles, low levels can create hypoglycemia, higher levels can increase the risk of diabetes, increase the amount of fat in the midsection(spare tire) and raise blood pressure to dangerous levels. Physical activity has a calming effect on stressed individuals. Studies have shown that exercise modulates mood, improves self efficacy, and self esteem and reprograms the brain for optimism instead of pessimism(Brownell1995) Try to maintain a consistent exercise program that combines aerobics and strength training, but don’t overdo it, too much can create the reverse effect and further increase cortisol levels.
AVOID DIETING
Don’t try to deprive yourself of any one-food group during stressful periods. High protein diets that restrict carbohydrates do not provide sufficient energy to shore up flagging energy levels. High carbohydrate diets that restrict fat and protein cannot fuel the energy demands of vital organs like the heart or maintain lean muscle mass in the face of increased muscle breakdown. Instead choose a well-balanced natural diet of foods that will provide the structural components for protein synthesis and adequate energy supply. Rather than diet watch portions of the foods you eat by using measuring cups and a scale. Leave a little on your plate (cancel your membership in the clean plate club!), and stay aware while eating, (no TV or reading,) push away from the table when you begin to feel full.
GET PLENTY OF REST
Research has shown that most Americans get at least 2 hours too little sleep per night (Bonner &Arand1995) Sleep deprivation affects blood sugar levels, reduces the production of human growth hormone increases the production of cortisol and reduces the secretion of lepton (the hormone that tells you are full and satisfied) Make it a point go to bed a little earlier each night during those trying times and aim for at least for eight hours of sleep. Rest is restorative to the body especially the nervous system and the adrenal glands
By Jim On September 30, 2009
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Is it an old wives tale or is breakfast the most important meal of the day? OK , your mom always made you eat hot lumpy oatmeal in the morning so as soon as you left home you developed the coffee and cigarette habit in college and ever since then breakfast was a bagel with cream cheese just before lunch.
You realized your adolescence ended and now it is time for a change . Thankfully you stopped the smoking , but your pants are too tight and you can’t climb a flight of stairs without huffing and puffing and you feel much older than your years.
It is true, breakfast can make or break a diet , because breakfast helps set the tone for the rest of the day. If you are one of those people who thinks skipping breakfast is a good way to lose weight …think again. Here are the top reasons why you need to eat breakfast everyday!
1) Break the fast. Ever think about the word breakfast means? -Your body responds to not eating by slowing down metabolism and you burn fewer calories to conserve energy. By eating breakfast you wake up your metabolism and get your engine running and burning those calories you need to lose weight.
2) Eat more, weigh less. Researchers have repeatedly shown that people who eat breakfast have a better chance of losing weight and keeping it off ! When you skip meals you become so hungry by lunchtime you are ready to eat an entire cow! The national weight control registry shows that among those who have lost 30 pounds or more and have kept it off more than a year, 90% report eating breakfast everyday.
3) Are you interested in doing better at work and at school? Breakfast will help you wake up and perform better. Studies show people who eat breakfast are more alert and do better on tests than then those who skip breakfast. A myriad of studies show that eating breakfast helps improve memory and positively affect tasks that involve retention of new information.
4) Breakfast is your chance to eat the foods you may not eat the rest of the day. You can’t go wrong with a whole grain cereal and fresh berries with skim milk- here is your fiber, folic acid, and calcium in one easy to grab bowl
5) Skipping breakfast makes you grouchy. Studies show that people who eat breakfast tend to be in better moods (Don’t get near me when I’m hungry!).Breakfast gets you started on the right track for the day. If you start out with a healthy breakfast then you set the mood for lunch . You are more likely to choose something reasonable for lunch because you are not famished and irritable from low blood sugar.
6) Cancel the Danish and donuts first thing in the morning. They cause a rapid rise in blood sugar and a dip a couple of hours later- the dreaded”sugar crash” which creates cravings for for more sugary carbs that maintains a vicious cycle of overeating and weight gain. Give up the sugar and opt for high protein eggs or oatmeal.
7) Breakfast makes your metabolism run faster and hotter throughout the rest of the day. It will help you to avoid overeating later in the day when you are more likely to store the calories as fat and not use them for energy. Late night bingers are notorious non breakfast eaters.- and they can’t figure out why they can’t lose weight.
If you are a parent, set a good example . If you skip breakfast your kids will not think it is not important either. Get your kids of to a good start and help them to maintain a lifelong habit for good health.
9) Beware of healthy Breakfast bars and processed protein bars . Some contain more than 30 grams of sugar per serving . They are cleverly disguised candy bars.!
10) One more word about labels. If it says nutritious it doesn’t mean it is healthy. Cereal manufacturers are experts in marketing using words that send messages of health . But unless you read the label most cereal is loaded with sugar and fat.
The few cereals on the market that contain minimum amounts of sugar are Kashi, Puffed wheat, Shredded wheat, puffed rice wheat germ and wheetabix.
Breakfast – You can’t afford to miss it! Get easy make ahead breakfast recipes in my book GOOD TO GO – Take your diet to work. Available at www.HARTBODY.com
Jim Hart is a REGISTERED PERSONAL TRAINER AT Philadelphia’s 12th STREET GYM
You can get more information on cooking and eating healthy by visiting www.HARTBODY.COM. Or e-mail me at Hartbody@aol.com
