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There Are Long-Term Reasons For Maintaining a Healthy Weight

September 30, 2009
by Linda

A new study by Harvard shows that as women gain weight from age 18 until middle age, the less likely they are to enjoy a long and healthy life. The study looked at 17,000 participants and followed them to age 70. Findings indicated that compared with lean (healthy weight) women, being obese in middle age reduces those odds of living to 70 by 79 percent. The researchers explain that this emphasizes the importance of maintaining a healthy weight from early adulthood. Participants who survived to age 70 years or older, were free of major chronic diseases, and had good cognitive, physical and mental health were referred to as “healthy survival”. Participants who survived to age 70 years or older but did not meet these criteria were referred to as “usual survival”. The worst odds of healthy survival were found among women who were overweight at 18 and gained 20 pounds or more by middle age. It was determined that each single unit increase of body mass index was associated with a 12 percent decrease in the odds of healthy survival. A healthy weight BMI is considered to be between 18.5 and 24.9. Overweight is 25-30 and obese over 30. Check out your BMI and see where you are. If you are in the overweight or obese category, now is the time to do something about it.

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Eating Out When Watching Your Weight

September 29, 2009
by Linda

You may think it is overwhelming to go out to a restaurant when you are watching your weight but it is really easy. First, read the entire menu and estimate the calories before you make a decision about what to order. The lowest calorie choices would be a protein entrée (meat, chicken, fish) with vegetables. Stay away from fried foods since they have too many calories and choose something baked, broiled or grilled. Watch the sauces and gravies, ask for it plain or on the side. If your entrée comes with a carb side like pasta, potatoes or rice, ask the server to hold the carb and substitute with an extra serving of vegetables. Also think about splitting an entrée with a friend to save calories or having an entrée salad. Salads are great but be wary of the extras in the salad such as fruit, nuts and croutons that can increase calories and be careful of your salad dressing. Select a low calorie dressing and get it on the side so you can control the portion. Don’t be afraid to customize your order or ask how something is prepared, it could save you hundreds of calories. Be aware of the fact that you don’t have to tae the bread that they offer. If it is too tempting, tell your server you don’t want it.

Next, think about your beverages. An 8 oz soft drink is about 120 calories, a glass of wine ia about 150 calories and a frozen alcoholic drink like a strawberry margarita or pina colada can be 600-800 calories each. Try low calorie beverages such as diet soda, iced tea, water, seltzer, etc. If you keep the calories you drink to a minimum, you have more calories for food which will keep you satisfied.

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Are You Sabotaging Your Weight Loss?

September 28, 2009
by Linda

Are you trying to lose weight but have trouble sticking with it? Do you give up and just resign yourself to being overweight? You don’t have to and chances are you will be sorry later in life when your independence and quality of life is poor due to health issues. Diabetes, heart disease, arthritis, cancer and a shortened life span are what you have to look forward to when you have excess weight.

You can lose weight, it just takes a little diligence. Focus on the goal, studies show remembering your goal will help you long-term. If you have more than 10 pounds to lose then your goal should be to lose 5 pounds in a given period. Looking at the whole picture can be overwhelming but as you chip away at your weight, you will be at your goal before you know it. Write down your food choices everyday in a log book. You will be surprised at how much you forget you actually eat and this will help you account for your calories. Also be happy and proud of yourself for your accomplishments but don’t celebrate with food. Buy yourself a new book, magazine or new makeup for each 5 pounds you lose. When you are busy and life is hectic, do the best that you can. It is a good thing to maintain during stressful times. Everyday will not be perfect but be mindful of your goal and your intake. It’s ok if you can’t get your entire workout in, look at it as anything you do to burn calories is better than nothing.

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Are You Stressed?

September 27, 2009
by Linda

Are you feeling overly stressed? How would you know? With acute stress, a one time stressor; for example, a car that breaks down, you feel anxious and worried, get it fixed and feel normal and good again. With chronic stress, day after day you feel worried and anxious. This stress wears on you and changes your perception. You may have some periods of time where you are not as worried but your “normal” changes. In some cases, you may forget what good felt like. You are so used to feeling stressed and bad that you think it is normal. The symptoms of stress vary from person to person but here is a listing:

Headache
Insomnia
Body aches/pains
Lethargic
Digestive issues like IBS or diarrhea
Tiredness/Fatigue
Depression/sadness
Lack of focus and concentration
High blood pressure
Weight changes

If you have any of these symptoms and are stressed, determine what is stressing you. Make a list of items on paper and write down possible solutions. Visualizing solutions can help you make decisions. Remember to eat nutritionally so your body gets the nutrients it needs. Exercise or walk to reduce the stress and clear your mind. If you have time, try deep breathing exercises. Take a deep breath, close your eyes and count to 10 and exhale. Repeat for 5 minutes. You will be surprised at how much better you will feel.

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Another Study Verifies the Benefit of Limiting Fructose Intake

September 26, 2009
by Linda

If you are worried about your weight and health, here is another good reason to watch the sugar intake and limit fructose. A new study links fructose, the kind of sugar in soft drinks (high fructose corn syrup), fruit and many sweetened foods, to high blood pressure, which is a major risk factor for heart attack, stroke and other cardiovascular diseases. Researchers have identified that fructose increases the uric acid level in the body, which causes increased blood pressure as a result. Participants were given 200 mg of fructose per day and found that systolic blood pressure was increased 6 points and diastolic was increased by 3 points in just two weeks. In the U.S., some Americans do intake as much as 150 mg of fructose per day. In the United States, one in three adults has high blood pressure, which was the cause of death or a contributing factor in about 319,000 U.S. deaths in 2005, according to the American Heart Association.

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