Christmas and Hannukah have passed - it's New Year's celebrations and then were onto 2018. Before the Holidays are even over, people are beating themselves up over what they've eaten and drank, and resolved to cure the ills in January.
And really, there's plenty of incentive to. Besides whatever weight you may have put on or conditioning you may have lost in the five week Holiday period, everyone is in the same boat. Due to rushing around, attending family gatherings, office parties, etc., just about everyone is ready to buckle down in January. Every television commercial seems to be for a weight loss plan, and January is a month devoid of distractions. It's back to work, and back to the gym!
I start my training for the Long Branch Half-Marathon, held the first weekend in May. With that event looming, my treadmill workouts start to get a little more purpose. Besides, cruising along for six or seven miles and watching the news, I'm spicing it up with "repeat miles" (5 x 1-mile at approximately 7:30 mile pace, with a three-minute walk in-between), or something similarly torturous. Without the carrot of the race, a workout like that seems excessive and senseless. With the half-marathon to think about, it's "pace work" that mentally brings me back to a younger, faster self (who once had cartilage in the knees)!
It's important to have goals when training. It keeps you motivated. It doesn't necessarily have to be a competition, per se. It could be completing a charity bike ride, trying to get an unassisted pull-up, or being able to run one mile on the treadmill. I grimace a bit when a client's sole aim is weight loss. You can literally starve yourself, smoke three packs of cigarettes a day, or down eight cups of coffee. You'll lose weight, for sure, but will you be healthier for it?
We have a program at Mountain Fitness called Biometrics, that I really like. It's set up by nutritionists, and takes into account people's food preferences, as well as extenuating circumstances like diabetes or high blood pressure. You buy and prepare your own food from the supermarket, with menus prepared by the Biometrics staff. It reduces calories gradually over a six-week span, and encourages clients to drink at least half a gallon of water a day. On top of that, you work with a trainer three days a week, for about a half-an-hour session.
The client does "super slow" weight training, meaning a 10-second "positive" and two-second "negative" on each repetition. You do one set of six to eight machines, and some abs and stretching. Short and intense, and hard to do on your own (I've tried).
Typically, a participant loses 12-15 pounds during the six weeks, and significantly changes their body composition. They look and feel good, and never feel like they're starving themselves. You eat three meals a day, plus two snacks. It's portion control, essentially, and people learn habits they can keep through life. The members who have done it here have kept the weight off, the trickiest part of any weight-loss program.
The New Year is almost here. Have a goal, and a game plan to achieve it. We'll see you at the club!
Tuesday, December 26, 2017
Wednesday, December 13, 2017
Happy Holiday eating
Hannukah started last night, and Christmas is less than two weeks away. We have Max's 21st birthday weekend in-between, which will involve varying amounts of red meat and beer. Yes, there is over-indulgence over the Holidays - how do you handle it?
Keeping things "evened out" with a lot of exercise is the most obvious answer. Burning an extra 500-1000 calories in a workout will work off a fatty meal, and stimulate your metabolism so you're burning more calories at rest for a good portion of the day. I always feel that exercise makes you desire healthier food also, both physiologically and psychologically!
Author Cara Rosenbloom of the Washington Post offered six tips to remember in a recent article
entitled "Keep Your Holidays Happy by Letting Go Of Food Guilt.".
1. IT'S JUST FOOD, ENJOY IT: Holiday food are about family customs and traditions, so go along and enjoy it. Whether it's potato pancakes ("Latka's"), lasagna, or ham, it's how you grew up, with all the memories entailed. Just slow down and savor the look, taste, and smell of your ethnic favorites.
2. THINK LONG TERM: There's 365 days in a year, and what you eat over a couple of celebratory holidays are not going to make-or-break your diet. Try to eat as healthy as possible during the days in-between each holiday. Drink a lot of water, and accept that you are not preparing a lot of what you are eating, and, most likely, will be "falling off the wagon" a bit during this period.
3. LISTEN TO YOUR STOMACH: Get up, and walk around for a minute after one plateful of food. Are you sufficiently full, knowing dessert is coming along, too? Probably so, but if not, have another half a plate, and don't feel you need to finish everything. Make a good portion of the holiday plate healthy: yes to more salad, easy on the other side dishes.
4. RESIST THE "ARMS RACE:" This pertains to guys more than women. If you're around someone who over-eats, your competitive nature makes you over-eat as well. The same with drinking: the person around you has one beer or glass of wine, you're okay with that, too. They push the "arm's race," you feel you must answer. One way or another, everyone's worse for wear afterward!
5. MOVE ON: The day after, you realize you ate and/or drank too much. Okay, get on the treadmill or elliptical the next morning, and get everything moving. Increase your water intake even more, and listen to your stomach again. You're probably not going to be particularly hungry or desire alcohol at all. By the end of the 48 hour period, your calorie intake has probably evened out. Don't beat yourself up, skip meals, or conversely, give up on a sound nutritional program you've been following. It's just one day!
6. FOOD IS NOT A SHRINK: The Holidays can be an emotional time. There could be loved ones who are ill or passed; or you may be separated by geography or family differences from others. There are also office parties and other gatherings where you may be around people you are somewhat uncomfortable socializing with. Don't use food (or alcohol) as a crutch. Again, a workout earlier in the day can release endorphins to get you through perceived stress, or try anything else that just puts you in a good place. Usually, the anticipation of an event if worse than the actuality. What can be so hard about sitting around with family and friends, enjoying each other's company? Think of people in hospitals or military service who don't have it at all, and keep it in perspective. Happy Hannukah, Merry Christmas, and Happy New Year!
Keeping things "evened out" with a lot of exercise is the most obvious answer. Burning an extra 500-1000 calories in a workout will work off a fatty meal, and stimulate your metabolism so you're burning more calories at rest for a good portion of the day. I always feel that exercise makes you desire healthier food also, both physiologically and psychologically!
Author Cara Rosenbloom of the Washington Post offered six tips to remember in a recent article
entitled "Keep Your Holidays Happy by Letting Go Of Food Guilt.".
1. IT'S JUST FOOD, ENJOY IT: Holiday food are about family customs and traditions, so go along and enjoy it. Whether it's potato pancakes ("Latka's"), lasagna, or ham, it's how you grew up, with all the memories entailed. Just slow down and savor the look, taste, and smell of your ethnic favorites.
2. THINK LONG TERM: There's 365 days in a year, and what you eat over a couple of celebratory holidays are not going to make-or-break your diet. Try to eat as healthy as possible during the days in-between each holiday. Drink a lot of water, and accept that you are not preparing a lot of what you are eating, and, most likely, will be "falling off the wagon" a bit during this period.
3. LISTEN TO YOUR STOMACH: Get up, and walk around for a minute after one plateful of food. Are you sufficiently full, knowing dessert is coming along, too? Probably so, but if not, have another half a plate, and don't feel you need to finish everything. Make a good portion of the holiday plate healthy: yes to more salad, easy on the other side dishes.
4. RESIST THE "ARMS RACE:" This pertains to guys more than women. If you're around someone who over-eats, your competitive nature makes you over-eat as well. The same with drinking: the person around you has one beer or glass of wine, you're okay with that, too. They push the "arm's race," you feel you must answer. One way or another, everyone's worse for wear afterward!
5. MOVE ON: The day after, you realize you ate and/or drank too much. Okay, get on the treadmill or elliptical the next morning, and get everything moving. Increase your water intake even more, and listen to your stomach again. You're probably not going to be particularly hungry or desire alcohol at all. By the end of the 48 hour period, your calorie intake has probably evened out. Don't beat yourself up, skip meals, or conversely, give up on a sound nutritional program you've been following. It's just one day!
6. FOOD IS NOT A SHRINK: The Holidays can be an emotional time. There could be loved ones who are ill or passed; or you may be separated by geography or family differences from others. There are also office parties and other gatherings where you may be around people you are somewhat uncomfortable socializing with. Don't use food (or alcohol) as a crutch. Again, a workout earlier in the day can release endorphins to get you through perceived stress, or try anything else that just puts you in a good place. Usually, the anticipation of an event if worse than the actuality. What can be so hard about sitting around with family and friends, enjoying each other's company? Think of people in hospitals or military service who don't have it at all, and keep it in perspective. Happy Hannukah, Merry Christmas, and Happy New Year!
Thursday, December 7, 2017
Dogs and Longevity
A Swedish research group report confirmed something that many of us innately knew: owning a dog can actually extend your life.
The report from Uppsala University studied the health records of 3.4 million Swedes over a 12- year study. The results, as reported by Michelle Cortez recently in the Bloomberg News syndicate, focused on people from 40-80 years of age. It showed that dog owners were less likely to have heart disease, or die from any cause, than non-dog owners.
Not surprisingly, the biggest difference was in people living alone. Among that group, dog owners were 11% less likely to develop heart disease and a whopping 33% less likely to die.
I can see several reasons for this. First, a dog forces you into some type of movement in taking them out several times a day, plus any planned exercise (long walks, throwing them a ball at a park) you do with your pet. Also, it is clearly a family member, with all the companionship and love entailed. Dogs are an anti-depressant, and having something to care for can make a person more aware of their own health. A senior citizen is less likely to eat badly, skip their medicines, or neglect doctor's orders if they know they have this living, loving being to take care of.
Seniors with an ill spouse definitely benefit in having something else in their lives, and dogs are a great companion to both the care-giver and the one needing it. Think of the psychological benefit for an immobile person to have a dog nestled on their lap as they read or watch television!
Laurie and I have had two dogs through our married life. The first, a strong-minded Yorkie named Pippin, lived until 17-plus years. In his youth, I did four- mile runs with him, and, later, regularly took him to a park where I would throw him a tennis ball for about a half-an-hour. He loved it, and it was sad and revealing seeing old age get the best of him. Really never sick a day in his life (other than a "nervous breakdown" on the day we moved), he had severe arthritis by the time we had to put him down, bad cataracts and very limited hearing. It was interesting to see how much this once hyper dog conserved his energy through each day in his final year or so, content to lay on the rug in a ray of sunshine through the window.
Our second dog, Phoebe, was a playful and sweet Terrier mix. She knew my weekend routine, and as soon as I was done with my hour nap in the afternoon, she would tail me around until we went on our two-mile walk. Snowstorm, 10 degrees, it didn't matter. It had to be done. I'd have my head phones on, listening to a game, and it was as relaxing for me as it was energizing for her. While I didn't need it as a workout, per se, it still was fresh air and put the mind in a good place (all things that help with longevity!)
Being a Terrier, Phoebe was an expert at catching mice. She was so good-natured, we felt she pawed at them to play more than anything else. Tragically, at age 12 and in perfect health, we believe she came in contact with a mouse that had been poisoned, and died within a day. I knew something was wrong when I took her out for her regular jaunt that we both loved, and she immediately pulled to go back inside. We brought her to the vet, and she never made it home.
While there are sad endings, we know both our dogs added an immense amount to our lives, and to our children's as well. They had something to both care for and love, and it was unconditional. Young, old, or in-between, no doubt, a dog adds to the quality, and the length, of your life!
The report from Uppsala University studied the health records of 3.4 million Swedes over a 12- year study. The results, as reported by Michelle Cortez recently in the Bloomberg News syndicate, focused on people from 40-80 years of age. It showed that dog owners were less likely to have heart disease, or die from any cause, than non-dog owners.
Not surprisingly, the biggest difference was in people living alone. Among that group, dog owners were 11% less likely to develop heart disease and a whopping 33% less likely to die.
I can see several reasons for this. First, a dog forces you into some type of movement in taking them out several times a day, plus any planned exercise (long walks, throwing them a ball at a park) you do with your pet. Also, it is clearly a family member, with all the companionship and love entailed. Dogs are an anti-depressant, and having something to care for can make a person more aware of their own health. A senior citizen is less likely to eat badly, skip their medicines, or neglect doctor's orders if they know they have this living, loving being to take care of.
Seniors with an ill spouse definitely benefit in having something else in their lives, and dogs are a great companion to both the care-giver and the one needing it. Think of the psychological benefit for an immobile person to have a dog nestled on their lap as they read or watch television!
Laurie and I have had two dogs through our married life. The first, a strong-minded Yorkie named Pippin, lived until 17-plus years. In his youth, I did four- mile runs with him, and, later, regularly took him to a park where I would throw him a tennis ball for about a half-an-hour. He loved it, and it was sad and revealing seeing old age get the best of him. Really never sick a day in his life (other than a "nervous breakdown" on the day we moved), he had severe arthritis by the time we had to put him down, bad cataracts and very limited hearing. It was interesting to see how much this once hyper dog conserved his energy through each day in his final year or so, content to lay on the rug in a ray of sunshine through the window.
Our second dog, Phoebe, was a playful and sweet Terrier mix. She knew my weekend routine, and as soon as I was done with my hour nap in the afternoon, she would tail me around until we went on our two-mile walk. Snowstorm, 10 degrees, it didn't matter. It had to be done. I'd have my head phones on, listening to a game, and it was as relaxing for me as it was energizing for her. While I didn't need it as a workout, per se, it still was fresh air and put the mind in a good place (all things that help with longevity!)
Being a Terrier, Phoebe was an expert at catching mice. She was so good-natured, we felt she pawed at them to play more than anything else. Tragically, at age 12 and in perfect health, we believe she came in contact with a mouse that had been poisoned, and died within a day. I knew something was wrong when I took her out for her regular jaunt that we both loved, and she immediately pulled to go back inside. We brought her to the vet, and she never made it home.
While there are sad endings, we know both our dogs added an immense amount to our lives, and to our children's as well. They had something to both care for and love, and it was unconditional. Young, old, or in-between, no doubt, a dog adds to the quality, and the length, of your life!
Thursday, November 30, 2017
Healthy Convenience Stores
Years ago, when my son was playing travel soccer, I would bribe/reward him for attending the games with a trip to the Krauszer's or Wawa on the way home for some Wild Bill's Shredded Beef Jerky.
And while that is not as bad for an 11-year old as you may think (lean protein), it really would not qualify as a healthy snack.
We still love Wild Bill's, although his athletic endeavors segued into distance running and now, lifting weights.
And while those stores still have plenty of beef jerky choices, some of that is more upscale selections like Perky Jerky, a Colorado-based product made with cage-free, grass-fed meat. Kraft Heinz has come out with a product called the P3 Portable Protein Pack - a mix of meat, cheese, and nuts.
The trend toward healthier convenience store items was detailed in a recent Chicago Tribune News Service article by Greg Trotter. The National Association of Convenience Stores trade show was held in Chicago in October. The industry is huge ($550 billion in sales last year), but sales of their staples: soda, cigarettes, and in most states, gasoline, are slowing.
They realize they need to appeal to millenials who are frequenting Starbuck's and Panera Bread for their coffee and quick meals. Packaged protein bars and over-ripe bananas by the cash register have been part of the convenience store experience for awhile. But now the trend is to more made-to-order food and salads as well.
According to the article, store owners in lower-income areas felt that devoting coveted shelf space to healthier items will hurt their bottom line. Unhealthy foods are cheaper to purchase, and let's face it, usually are immediately satisfying to the taste buds. However, it's the same old problem, if healthy options are not available, the people definitely will be eating junk. And we know the long-term costs: high blood pressure, diabetes, obesity issues, and higher cancer risks. It was great to see Newark, known for decades as a "food desert" open up a Whole Food Market recently!
A trip to the convenience store will always conjure up images of hours-old coffee, a huge assortment of lottery tickets, Marlboro's, and, of course, roller dogs. There is something pridefully downscale about it, really, and that will never change completely.
However, a declining bottom-line and a look to the future as people change their habits are causing not a revolution, but an evolution, in this staple of American life.
And while that is not as bad for an 11-year old as you may think (lean protein), it really would not qualify as a healthy snack.
We still love Wild Bill's, although his athletic endeavors segued into distance running and now, lifting weights.
And while those stores still have plenty of beef jerky choices, some of that is more upscale selections like Perky Jerky, a Colorado-based product made with cage-free, grass-fed meat. Kraft Heinz has come out with a product called the P3 Portable Protein Pack - a mix of meat, cheese, and nuts.
The trend toward healthier convenience store items was detailed in a recent Chicago Tribune News Service article by Greg Trotter. The National Association of Convenience Stores trade show was held in Chicago in October. The industry is huge ($550 billion in sales last year), but sales of their staples: soda, cigarettes, and in most states, gasoline, are slowing.
They realize they need to appeal to millenials who are frequenting Starbuck's and Panera Bread for their coffee and quick meals. Packaged protein bars and over-ripe bananas by the cash register have been part of the convenience store experience for awhile. But now the trend is to more made-to-order food and salads as well.
According to the article, store owners in lower-income areas felt that devoting coveted shelf space to healthier items will hurt their bottom line. Unhealthy foods are cheaper to purchase, and let's face it, usually are immediately satisfying to the taste buds. However, it's the same old problem, if healthy options are not available, the people definitely will be eating junk. And we know the long-term costs: high blood pressure, diabetes, obesity issues, and higher cancer risks. It was great to see Newark, known for decades as a "food desert" open up a Whole Food Market recently!
A trip to the convenience store will always conjure up images of hours-old coffee, a huge assortment of lottery tickets, Marlboro's, and, of course, roller dogs. There is something pridefully downscale about it, really, and that will never change completely.
However, a declining bottom-line and a look to the future as people change their habits are causing not a revolution, but an evolution, in this staple of American life.
Monday, November 27, 2017
Preventing Falls for Seniors
Those of us with aging parents, or of a certain age ourselves, are aware of how life-changing a fall can be for senior citizens.
The reasons for imbalance in seniors are many: brittle bones, osteoporosis, vertigo, blood pressure and diabetes medication, dementia, Parkinson's, degenerative hips or knees, lack of core strength, muscle atrophy, poor eyesight and hearing.
An article in the Atlanta Journal-Constitution syndicate by Sheila Poole pointed out that while motor vehicle accidents are them main source of trauma patients in area hospitals, among people 65 and above, it is falls.
The article notes that at least one-third to one-half or seniors will experience a fall, and that accounts for more than 90 percent of hip fractures by older adults. Once an elderly person falls, they are two to three times more likely to stumble again. Often, it turns an independent adult into someone reliant on others, in one form or another.
These are agonizing statistics for anyone who has gone through this, either personally or with family members.
While there is no fool-proof way to avoid falls, there are preventative measures:
*Exercise smartly, but exercise regularly: Focus on movements that build leg and core strength. Light dumbell work is great, as well as yoga, aqua aerobics, elliptical machines or treadmills (make sure there are safety bars along the sides), and Tai Chi.
*Work on your balance: There are many ways to do this in a gym. Stand on balance disks while replicating upper body movements, and then, if comfortable, try the same thing with light weights. Sit on a stability ball. If that's easy, raise on leg up and hold, or roll back-and-forth. For advanced balance, try standing on one leg for 30 seconds at a time. Have a trainer or spotter close by on all these things, just in case.
*Review your meds, and see which ones might be causing dizziness and/or drowsiness. Is there a substitute available? Check with your doctor if there is an alternative, or whether your life situation has changed enough (quit smoking, lost weight, etc.) where you can reduce dosage, or perhaps go off the medication entirely. Make sure your doctor and pharmacist know all the medications you are taking, as sometimes the combination of certain things can cause problems.
*Have your eyes and hearing checked at least once a year.
*Make your home as safe as it could be. Add grab bars in the shower and bath tub, and next to the toilet. Make sure there are railings on both sides of the stairways, and the entrances are well lit. Try to make as much of your life on on one floor.
*Diet-wise, make sure you have calcium and Vitamin D to preserve bone strength.
*Keep a night-light on, to reduce the chance of falling while getting out of bed. Sit up first after sleeping, and then slowly put the feet on the floor and walk.
My father had back surgery this summer, not from a fall, specifically, but a hairline fracture that got worse as he helped pack for my parent's move to a one-floor apartment. The surgery required general anesthesia, which is complicated at 87. He went through extensive rehab at the Kessler Institute and is continuing to strengthen himself through pool exercises. I remember how great a feeling it was to walk around the hospital floor with him a couple of days after his surgery. One of the nurses cheered us on, and I said "Hey, you can' t get the 26.2 miles, without the .2!"
The reasons for imbalance in seniors are many: brittle bones, osteoporosis, vertigo, blood pressure and diabetes medication, dementia, Parkinson's, degenerative hips or knees, lack of core strength, muscle atrophy, poor eyesight and hearing.
An article in the Atlanta Journal-Constitution syndicate by Sheila Poole pointed out that while motor vehicle accidents are them main source of trauma patients in area hospitals, among people 65 and above, it is falls.
The article notes that at least one-third to one-half or seniors will experience a fall, and that accounts for more than 90 percent of hip fractures by older adults. Once an elderly person falls, they are two to three times more likely to stumble again. Often, it turns an independent adult into someone reliant on others, in one form or another.
These are agonizing statistics for anyone who has gone through this, either personally or with family members.
While there is no fool-proof way to avoid falls, there are preventative measures:
*Exercise smartly, but exercise regularly: Focus on movements that build leg and core strength. Light dumbell work is great, as well as yoga, aqua aerobics, elliptical machines or treadmills (make sure there are safety bars along the sides), and Tai Chi.
*Work on your balance: There are many ways to do this in a gym. Stand on balance disks while replicating upper body movements, and then, if comfortable, try the same thing with light weights. Sit on a stability ball. If that's easy, raise on leg up and hold, or roll back-and-forth. For advanced balance, try standing on one leg for 30 seconds at a time. Have a trainer or spotter close by on all these things, just in case.
*Review your meds, and see which ones might be causing dizziness and/or drowsiness. Is there a substitute available? Check with your doctor if there is an alternative, or whether your life situation has changed enough (quit smoking, lost weight, etc.) where you can reduce dosage, or perhaps go off the medication entirely. Make sure your doctor and pharmacist know all the medications you are taking, as sometimes the combination of certain things can cause problems.
*Have your eyes and hearing checked at least once a year.
*Make your home as safe as it could be. Add grab bars in the shower and bath tub, and next to the toilet. Make sure there are railings on both sides of the stairways, and the entrances are well lit. Try to make as much of your life on on one floor.
*Diet-wise, make sure you have calcium and Vitamin D to preserve bone strength.
*Keep a night-light on, to reduce the chance of falling while getting out of bed. Sit up first after sleeping, and then slowly put the feet on the floor and walk.
My father had back surgery this summer, not from a fall, specifically, but a hairline fracture that got worse as he helped pack for my parent's move to a one-floor apartment. The surgery required general anesthesia, which is complicated at 87. He went through extensive rehab at the Kessler Institute and is continuing to strengthen himself through pool exercises. I remember how great a feeling it was to walk around the hospital floor with him a couple of days after his surgery. One of the nurses cheered us on, and I said "Hey, you can' t get the 26.2 miles, without the .2!"
Tuesday, November 21, 2017
Healthy Holiday Tips
The Holidays are fast approaching - season of family, merriment, and for most Americans, a 3-5 lb.weight gain - that it takes all year to work off. Here are my annual tips to limit the damage.
*Take advantage of off-time: Yes, everyone's life is a little busier with gift-buying, office parties, etc. But there are more off-days from work this time of year as well. Take advantage of every day off to get a workout in. I always say, your body doesn't realize if it's Thanksgiving, Christmas, or a random Monday in March. It needs some type of activity every day!
*Mix it up: For runners, cyclists, and other warm-weather athletes, this is the "'off-season." It doesn't mean you exercise less, necessarily, but mix in different things that aren't priorities during your competitive season. As a runner, my last race is usually early November. Over the winter, I'll do some weighted squats and lunges, leg presses, and other "meat and potato" lower- body exercises that are somewhat counter-productive during racing season. It builds muscle in my legs in different ways than running, and I enjoy it!
*Brave the cold: While I am definitely a warm weather person (I'm the one you see running in gloves in May!), exercising outdoors in the winter is invigorating, and burns up more calories (with equal effort) than working out in warm weather. Your body has to expend a lot of energy to stay warm against the elements.
*Hit the weights: Weight-training keeps the bones and muscles strong, as well as the connecting ligaments and tendons. While you're usually not as drenched in sweat as after a good cardio session,
the "after-burn" is longer, so it's also a great way to keep your weight under control. Try to incorporate balance into your strength training, too, by using things like the bosu or stability ball, or by standing on one leg when executing an exercise like the lateral shoulder raise. Not as easy as you'd think!
*Save your calories: If you know Thanksgiving Dinner is going to be a killer, eat light (but don't starve yourself) the day before. Try to exercise on Black Friday morning, before the food has all settled in, and, again, eat lightly the rest of the day. Also, drink a lot of water. By Saturday, your weight should be back to normal.
*Beware the liquid calories: Americans now get 30% of their calories from liquids. Substitute water or club soda for sugared or diet sodas. When drinking alcohol, have one drink, then sip a full glass of club soda before having another. It will cut down your alcohol consumption considerably, saving you calories and the other potential hazards of over-doing it.
*Tips before you feast: Back to the water theme. If you drink three full glasses of water before a big meal, your stomach will have a sense of fullness that will cut down on your appetite considerably. Salad is also filled with water, nutrients, and fiber. A healthy salad before a big Holiday meal will save you calories, not add to it. The acidity and fiber in half a grapefruit will have a similar effect.
*Remember your vegetables: A third of the plate should be covered by something green, nutritionist's always say. Also, opt for the vegetables in the pre-meal snacking. Healthy, and, again, the fibrous content will cut down on your cravings later.
*Don't be a food "martyr": I love stuffing, and I also really enjoy pumpkin pie. I will have both with my Thanksgiving meal. Psychologists dealing with eating issues say that when someone sacrifices on something they really love and don't regularly eat, they will "feel deprived" and maybe drown their sorrows in a bag of Oreo's when no one is looking. Recognize what your one or two "must have" treats are and enjoy them!
*Remember your math: It takes 3600 excess calories to put on a pound, and the same deficit to take one off. Try your best to retain equilibrium during this six-week period. Maybe you won't lose weight, but don't resign to yourself that you will put it on, either. Just keep exercising, and stay healthy to enjoy many more Holidays!
*Take advantage of off-time: Yes, everyone's life is a little busier with gift-buying, office parties, etc. But there are more off-days from work this time of year as well. Take advantage of every day off to get a workout in. I always say, your body doesn't realize if it's Thanksgiving, Christmas, or a random Monday in March. It needs some type of activity every day!
*Mix it up: For runners, cyclists, and other warm-weather athletes, this is the "'off-season." It doesn't mean you exercise less, necessarily, but mix in different things that aren't priorities during your competitive season. As a runner, my last race is usually early November. Over the winter, I'll do some weighted squats and lunges, leg presses, and other "meat and potato" lower- body exercises that are somewhat counter-productive during racing season. It builds muscle in my legs in different ways than running, and I enjoy it!
*Brave the cold: While I am definitely a warm weather person (I'm the one you see running in gloves in May!), exercising outdoors in the winter is invigorating, and burns up more calories (with equal effort) than working out in warm weather. Your body has to expend a lot of energy to stay warm against the elements.
*Hit the weights: Weight-training keeps the bones and muscles strong, as well as the connecting ligaments and tendons. While you're usually not as drenched in sweat as after a good cardio session,
the "after-burn" is longer, so it's also a great way to keep your weight under control. Try to incorporate balance into your strength training, too, by using things like the bosu or stability ball, or by standing on one leg when executing an exercise like the lateral shoulder raise. Not as easy as you'd think!
*Save your calories: If you know Thanksgiving Dinner is going to be a killer, eat light (but don't starve yourself) the day before. Try to exercise on Black Friday morning, before the food has all settled in, and, again, eat lightly the rest of the day. Also, drink a lot of water. By Saturday, your weight should be back to normal.
*Beware the liquid calories: Americans now get 30% of their calories from liquids. Substitute water or club soda for sugared or diet sodas. When drinking alcohol, have one drink, then sip a full glass of club soda before having another. It will cut down your alcohol consumption considerably, saving you calories and the other potential hazards of over-doing it.
*Tips before you feast: Back to the water theme. If you drink three full glasses of water before a big meal, your stomach will have a sense of fullness that will cut down on your appetite considerably. Salad is also filled with water, nutrients, and fiber. A healthy salad before a big Holiday meal will save you calories, not add to it. The acidity and fiber in half a grapefruit will have a similar effect.
*Remember your vegetables: A third of the plate should be covered by something green, nutritionist's always say. Also, opt for the vegetables in the pre-meal snacking. Healthy, and, again, the fibrous content will cut down on your cravings later.
*Don't be a food "martyr": I love stuffing, and I also really enjoy pumpkin pie. I will have both with my Thanksgiving meal. Psychologists dealing with eating issues say that when someone sacrifices on something they really love and don't regularly eat, they will "feel deprived" and maybe drown their sorrows in a bag of Oreo's when no one is looking. Recognize what your one or two "must have" treats are and enjoy them!
*Remember your math: It takes 3600 excess calories to put on a pound, and the same deficit to take one off. Try your best to retain equilibrium during this six-week period. Maybe you won't lose weight, but don't resign to yourself that you will put it on, either. Just keep exercising, and stay healthy to enjoy many more Holidays!
Monday, November 20, 2017
Too Much Television
Scrolling through my files, I stumbled across a column from 2015 by Drs. Oz and Roizen on the health-related problems of watching too much television.
I much prefer the radio to television. It's easier to multi-task to, and, frankly, I usually find it more interesting. Sports, talk radio, or music, it can entertain me all day while I do other things like read, wax my car, work on the lawn, or exercise. My family makes fun of my "old man" Walkman, but it does the job - Rutgers football game,, WFAN, or rock' n' roll.
If I want to modernize, I can go with the Sirius XM with a pair of ear phones, and my son, while landscaping all summer, educated himself with various podcasts all day.
When I do have the television on, I'm usually reading the newspaper while a sporting event drones in the background. The only time I pay attention is an hour of the news after dinner.
Don't get me wrong, the television has it's purpose. When the kids were younger, we'd watch American Idol or Who Wants To Be a Millionaire as a family, and it has it's social bonding elements. The Super Bowl, for example, is a huge holiday, really, with the commonality of the television the gathering force. And who hasn't fallen asleep to football after the Thanksgiving meal?
Still, the article points out that the average American watches five to seven hours of television per day. That's sedentary time, by and large, which slows your metabolism and raises risks for heart disease, diabetes, and colon cancer, according to several studies cited. The risks increase more if your losing sleep to watch more television, as sleep deprivation has ties to both obesity and diabetes.
Snacking in front of the TV makes it even worse. It's often salty or sugary snack food, empty calories, essentially. It's also hard to gauge exactly how much you ate picking out of a bowl. The doctors suggest some cut up vegetables in front of you - keep the chips out of sight.
One suggestion they made for exercise adherence makes sense. If you love Meet the Press on Sunday mornings, make that a time you are at the gym on an elliptical, or at home on the treadmill, watching that show. If its' the local news every night between 5-6, even better! Shower up, and eat dinner at 6:30. You've revved up a healthy appetite, will desire nourishing food, and fed your brain by catching up on the world. And the endorphins released by your workout will make the news slightly less depressing - I hope!
I much prefer the radio to television. It's easier to multi-task to, and, frankly, I usually find it more interesting. Sports, talk radio, or music, it can entertain me all day while I do other things like read, wax my car, work on the lawn, or exercise. My family makes fun of my "old man" Walkman, but it does the job - Rutgers football game,, WFAN, or rock' n' roll.
If I want to modernize, I can go with the Sirius XM with a pair of ear phones, and my son, while landscaping all summer, educated himself with various podcasts all day.
When I do have the television on, I'm usually reading the newspaper while a sporting event drones in the background. The only time I pay attention is an hour of the news after dinner.
Don't get me wrong, the television has it's purpose. When the kids were younger, we'd watch American Idol or Who Wants To Be a Millionaire as a family, and it has it's social bonding elements. The Super Bowl, for example, is a huge holiday, really, with the commonality of the television the gathering force. And who hasn't fallen asleep to football after the Thanksgiving meal?
Still, the article points out that the average American watches five to seven hours of television per day. That's sedentary time, by and large, which slows your metabolism and raises risks for heart disease, diabetes, and colon cancer, according to several studies cited. The risks increase more if your losing sleep to watch more television, as sleep deprivation has ties to both obesity and diabetes.
Snacking in front of the TV makes it even worse. It's often salty or sugary snack food, empty calories, essentially. It's also hard to gauge exactly how much you ate picking out of a bowl. The doctors suggest some cut up vegetables in front of you - keep the chips out of sight.
One suggestion they made for exercise adherence makes sense. If you love Meet the Press on Sunday mornings, make that a time you are at the gym on an elliptical, or at home on the treadmill, watching that show. If its' the local news every night between 5-6, even better! Shower up, and eat dinner at 6:30. You've revved up a healthy appetite, will desire nourishing food, and fed your brain by catching up on the world. And the endorphins released by your workout will make the news slightly less depressing - I hope!
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