The Right Body in the Wrong Time - Part II, Why Is Change So Difficult?

WHY IS CHANGE SO DIFFICULT!

If you're finding this blog for the first time, please go back to part ONE of this series to put this section in context.
If you've read part one, congratulations! You're entering the second of a SIX  part decision making process. 
Reading this has moved you from the Precontemplation Phase (1) to the Contemplation Phase (2).
If you continue through this process, you will be making one of the most important decisions of your entire life - taking charge of your own health!

But! Don't stop here!

So far, this is the EASY part!
Many of us think about it, not so many of us manage to follow through.

Take smoking, for example.  
It's EASY to quit smoking!
I did it at least eight times!
The real problem is maintaining the change you want to make!
Before we discuss why this is, I invite you to regard the section below. It was developed by behavioral scientists to figure out the decision-making process; how people develop and sustain the behavior they desire when making the changes.

People like me are trained to help you make the changes in the least disruptive way possible, once YOU decide you are ready.
Take a look at the first two stages.

Precontemplation simply means you're not thinking about the subject, don't have a clue, or just don't care!  
Some people in this stage can get very angry or defensive. They'll take comments you make as criticism, when, in fact,  you think you're trying to help.   
So, save your breath.  People change when they are ready! 

Until a person becomes convinced that change is needed, until you are aware you have to change, until you feel compelled to change, nothing will happen!
You may try a few times, but that is a desire to make a change. Without a plan and knowledge, the chances of permanent success are not good.
Until you fully embrace the idea that NOT making the change will be disastrous, nothing is likely to happen! 

So, let's say you have reached this point, and you're contemplating.
What's next?
Here are the next two stages.

OK, so now your saying to yourself, "I'm really gonna DO this!"

About this time, "STINKIN THINKIN" starts to creep in.

"I've tried before and I can't stick to it."
" I really don't have time to do this."
" I don't want to go on the cardboard diet!"

This is only natural. After all, you know it's not going to be easy.
Who wants the miserable feeling of failure?
You have enough issues (we all have issues, don't we?) without adding others!

That's why educating yourself is so important!

If you take the time to learn about how the Western Lifestyle is KILLING us, the only possible conclusion you can make is, I HAVE to change my behavior to GET HEALTHY!

A word to those who are thinking, wait a minute! We are living longer than ever!

Define living, PLEASE! 

Does it mean groaning every time you bend down?
Or, lurching an overweight body from chair, to car, to couch every day?
Or, sitting on the couch eating junk food for hours each day while watching TV?
Does living the Western Lifestyle, taking multiple meds, trips to doctors, heartburn, arthritis, fear of diabetes, an imminent heart attack or stroke really LIVING?

I call it EXISTING! 

I had a discussion just yesterday with a dear friend. He's like a son to me, and 48 years old. He's Cambodian. When he came to this country as a teenager, he was unable to speak English. Now he has his own auto repair and sales business. He's doing extremely well.
He looked sad, and I asked him why. 
His answer was,  " All my other older friends  die Lou!  I tell them, NOT smoke, NOT drink, TOO fat! They don't listen!"
He had lost five friends in one year!


There's NO reason a person considered "elderly" can't live a HEALTHY LIFE and do ALL the things a person of THIRTY can do!  
Re-read the above paragraph to understand the alternative!

Okay, I'm realistic. What once I did all night, now takes me all night to do once!
I admit it!
I'm 71 !!!
BTW, Soon, my bio will be available on this blog.

So, maybe an older person, say, over 60,  can't do all the things as long, or at the same pace as one much younger; but any activity should be possible,  
There should be NO physical limitations until and unless a specific medical condition requires it!
Avoiding this is what we are  all about!


Remember, with proper instruction from a knowledgeable, qualified exercise trainer, and  supervision from health professionals if you have existing health/illness issues, the nearly every human body is capable of remarkable improvement; no matter how bad the condition when you start!
The general media is beginning to popularize this, but scientists have known it for years. Now, almost every program structured to treat disease includes exercise, even cancer, arthritis, diabetes and most others. That's because any improvement in muscle tone and cardio-respiratory function improves your existing condition!
Does this sound like a lot of work?

RE-READ THE PREVIOUS PARAGRAPHS! 

It really comes down to this - for the rest of my life:

Do I, live healthy and well?

Or, do I  spend years suffering and in misery while circling the drain?

If you have read this far, you are now at the Preparation Phase (3) of the decision making process for change, and getting ready to implement the Action Phase (4).

Below are the last two phases, (5 and 6)

THIS time, your program will be successful!
It will be successful because YOU are taking charge of your health; and, I am going to help you.

You will plan during the preparation phase so that the action you take will result in you reaching phases 5 and 6. 
I will say that I wouldn't have used the word termination for the last phase, it sounds a little ominous don't you think?
How about Permanent Process? I like that better!

Next, we'll discuss the planning and action phases, and why this is where most people get in BIG trouble and FAIL.

To be continued

 

Right Body - Wrong Time part I- by Lou Haskins, CPT

Being Healthy in America Today

Part I of a 3 part post

Do you remember a parent or teacher telling you as a child to sit still and be quiet? There are many influences today that send the same message. Unfortunately, that lesson was too well learned, because today, our sedentary lifestyle is doing severe damage to our health.

To put this in perspective, let's consider what affected the health of our ancestors, the hunter gatherers. It's true they didn't live as long as modern man. 
However, when they died, it was almost exclusively due to trauma and/or the infection that followed. Even if our ancestors weren't eaten by a predator, cause for injury was everywhere. 
Life was tough in those days. Food was often scarce and physical activity was nearly constant. 

Life didn't permit inactivity, and food was too scarce for one to get fat!


Now, let's fast forward to about 20,000 years ago, to what many anthropologists call the WORST health choice mankind ever made, agriculture!
How can a scientist make such a statement, you ask?
Well, it seems that as mankind devoted more time to herding animals and raising crops, we also assumed the associated risk of the many diseases caused by bacteria and viruses.
 Instead of the hunter-gather tactic of moving away from a place as it became contaminated by waste and germs, people had to stay put until the crop grew.
Instead of being hunted, domesticated animals were now living (literally) with the people that cared for them.
Fossil records show that during this transition, people doing agriculture actually shrunk in size; about three inches. Their bones also show the effect of disease and poor nutrition due to less food variety. But, at least famines were less likely.
And, we humans are persistent! Collectively, we increased our numbers. We spread out across the world; now, no single local disaster could eliminate the human race.

However, during this period, the greatest cause for death became pathogens; Black Plague, Scarlet fever, Tuberculosis, Flu Pandemics, etc.
All the dangers of crowding together in a local space in this period were unleashed. Germs were the biggest threat to survival; but, we managed to out-breed the losses. Life wasn't very pleasant then, and  was still too difficult to allow many people to get fat!

One hundred years ago, although it may be hard to believe, the average person used enough calories in his daily routine to equal TEN extra miles of walking compared to today's average American!
Until about 1950, only the privileged few had the means to be sedentary/overweight.

For the rest of us, life was still too strenuous.

After WWII and the Korean conflict, Americans entered into what's called "the Golden Age".
We had unprecedented access to food, security and leisure. The big thing was "labor saving devices"
I'm old enough to remember this period, it was GREAT!
Too great! We started eating more and doing less.  What seems to be a normal lifestyle and diet today, is the opposite of what is good for us; almost the exact opposite of how evolution shaped the human race! 
 Take a look at the USDA graph pictured here.

 The percentage of overweight/obese adults is very low in 1960 compared to the 2/3rds of adults overweight/obese today. What's even more compelling is the 1960 figure that shows NO overweight children. There were not enough of them to be statistically significant! And yet,  today, childhood obesity is considered epidemic.

What's killing us today is not germs, but lifestyle! 
Heart attack, cancer, stroke, diabetes, COPD etc., are primarily due to the "Western Diet" and inactivity! 

Our bodies have spent millions of years evolving to make the most of every bit of food we consume, and to conserve that energy for when it is really needed.

So, don't blame your body, it's doing a great job (for a hunter gatherer)!

Ask almost anyone what is needed to be healthy, and they'll probably say,"Eat right and exercise". Easier said than done.
The next installment will explain why it's nearly impossible to do this in today's society.

Cure Your Hangover?

Now that 2009 is over and the parties are done, are you ringing in 2010 with a throbbing headache? Well, that’s the result of the toxic byproducts of the alcohol (call ethanol) that you drank last night.

The reasons we feel so terrible after a night of drinking are complex. Part of the alcohol itself is converted to an evil chemical poison called acetaldehyde and that is responsible for many of the symptoms we feel. In addition, alcohol causes dehydration and numerous metabolic disturbance, especially of the kidneys.

Alcohol causes the kidneys to stop reabsorbing water, sending it straight to the bladder instead. Your brain then gets dehydrated and begins to shrink, stretching it away from the inside of your skull. Cue that piercing headache. Most of us don't drink enough water anyway, so if you then add loads of alcohol, it's going to make it a lot worse. Drink any fluids you like and it will help.

If you want to know more about just what causes hangovers, you can read this excellent article at howstuffworks.com

But are their hangover cures that really work?

Try all the remedies you want -- the sauna, greasy food, juice -- and if you're looking for a cure then: "The answer is no," said Dr. Brian Grosberg, director of the Inpatient Headache Program at Montefiore Medical Center in New York City.

"No, no," agreed Dr. Joel Saper founder and director of the Michigan Head-Pain and Neurological Institute in Ann Arbor, Mich. "The best recourse is not to drink."

But headache experts have some good news for those who are afraid they'll accidentally overindulge next year. Most remedies people try for hangovers won't cure a headache, but some can actually prevent a hangover (better luck next year).

Below are some common hangover remedies and expert commentary on whether they have the potential to help the dreaded hangover headache.

A Prairie Oyster?

Unlike other alleged hangover cures, like egg sandwiches or coffee, prairie oysters are a concoction so revolting few bother to eat them, even if they have a hangover. Put a raw egg in a glass and add a dash or two of hot sauce, vinegar, Worcestershire sauce and some salt and pepper.

Drink it in a gulp and voila… nothing. Headache experts say this classic remedy does nothing for a hangover, although it may inspire some people to prevent one.

"Thinking about that would make me not want to drink," said Grosberg. "It would be a non-alcoholic drink that night if a prairie oyster would be something I had to drink later."
Prairie oysters and many other hangover remedies around the world, such as rubbing lemons in your armpits, may make you feel nauseous, but experts say such nasty remedies won't make the hangover headache worse.

"I think it's the absence of doing the things that are right [that make hangovers worse]," said Saper. He said people should never drink on an empty stomach and pay attention to your individual tolerance and headache susceptibility, which is genetic. "It's biologically vulnerability in the way we metabolize and process the various chemicals in our body," said Saper. "A hangover headache is going to occur more frequently in people who are vulnerable to headaches."


Not All Alcohol Headaches Are Hangovers

In fact, some people who are sensitive to certain types of alcohol are likely to get a headache from chemicals -- such as congeners in rum or tyramine in red wine -- even if they don't drink enough to get a hangover.

"There are clearly certain alcohol products that are much worse. Things like vodka are a lot easier on the system than some of the amber colored drinks," said Saper.

Grosberg noted a true hangover is much more than a headache from drinking alcohol, but a physiological event with a constellation of symptoms: reduced appetite, nausea, shakiness, quickening of the heartbeat, sweating, also mood changes, depression and anxiety.

"The headache happens when the blood alcohol level is falling," said Grosberg.


Bloody Mary: Hair of the Dog That Bit You

Either out of addiction or intuition, some people swear that sipping more alcohol the day after a night of drinking reduces a hangover.

Since a hangover headache appears when the blood alcohol level drops, Grosberg said the old "hair of the dog" hangover remedy may have some fleeting truth to it.

"The problem is what do you do the day after? After you had that alcohol?" said Grosberg, who pointed out people are only delaying the drop in blood alcohol level that causes a hangover headache. "I'm not sure it's something I'd recommend."

Caffeine: Red Bull, White Tea or Coffee, Please?

Much more palatable than the prairie oyster, many hung over individuals turn to black coffee for relief. Today, some people go for a can of Red Bull for the extra caffeine, or take the moderate route with a bit of white tea.

But headache experts warn that caffeine can cut both ways when it comes to a hangover. In the right circumstances, it may help a headache, but in other circumstances it can start a headache.

"One of the things that happens is you dehydrate with a hangover. Alcohol is like a diuretic. It brings water through your system and you pee more," said Saper.

Since caffeine is also a diuretic, it might make the dehydration and resulting hangover headache much worse. If you try coffee, Saper suggested you also drink extra water to stay hydrated.

People who drink a lot of caffeine every day may also make their headaches worse. According to Saper, these people are typically caffeine-tolerant and may not see a benefit when they reach for coffee with a hangover.

But don't give up on the caffeine therapy too fast. Experts say it can help in people who drink minimal amounts of caffeine on a daily basis.

Neurologists don't completely understand the mechanism of a hangover, but Grosberg says a leading theory is that alcohol dilates blood vessels in the brain, leading to a throbbing headache.

In that case, "caffeine can provide relief because it causes a constriction of blood vessels," explained Grosberg.

Exercise to Cure a Hangover?

Yes, exercise. Some people swear a quick run will soothe a hangover. Sure, it can release endorphins, but headache experts warn it's not for everybody.

"That's an individual variability -- there are people who cannot exercise when they have an evolving headache," said Saper.

Saper explained if a person already has dilated blood vessels that are causing a headache, then increasing your heart rate with exercise may just make some people feel worse.

Exercising with a hangover could put you in worse shape in terms of dehydration, too, if you don't drink enough water to compensate for the sweat. The same could be said if someone didn't drink enough water after going for a schvitz -- time in a sauna or steam room -- which is said be a good cure for a hangover.

"On the other hand, there are people who can change their physiology by exercising, then it can ward off a physiological event (like a headache)," said Saper. "It's different strokes for different folks: some people will swear by it, some people will swear at it."

One thing Saper warns against trying is trying absolutely nothing and refusing medication.

"Clearly, we know these headaches evolve," said Saper. "If you can catch these physiological events early, then you are going to have the chance to lessen or shorten the event."

Pain Meds For a Hangover? Be Careful

Many people shuffle to the medicine cabinet the first thing of a hangover morning, but that doesn't mean your usual pain medicine will be safe. Acetaminophen products (such as Tylenol) can have dangerous interactions with alcohol, according to the American Liver Foundation.

However, taking anti-inflammation pain medicines such as ibuprofen, naproxen or mefenamic acid can help the headache.

In fact, these drugs, called NSAIDS, may actually help prevent hangovers in some people, according to Saper and Grosberg. The drugs work by inhibiting a hormone called prostaglandin, which is released during drinking and cause nausea and headaches the next day.

"Although that should be done in conjunction with speaking to your doctor," said Grosberg.

The water you drink with the pills will also help rehydrate you. Alcohol is so dehydrating that doctors recommend drinking not just water, but something with minerals and electrolytes either before or after your hangover.

Some hangover sufferers have say that Gatorade helps, as does those Pedialyte Freezer Pops which are designed to rehydrate children suffering from diarrhea. Grosberg said drinking or eating these may very well help before or after the hangover begins.

However, one of the most frequent misconceptions about what to eat on a hangover morning is to try a big, greasy breakfast.

Big Greasy Breakfast to Cure a Hangover?

Always order a bacon and egg sandwich or home fries the next day after a hangover? Doctors say grease can help delay the absorption of alcohol and therefore protect against a hangover.

But, "I think eating it after the hangover -- you've probably already missed the time to slow down or delay the effects of the alcohol," said Grosberg. Instead of waiting until the day after to address the hangover, Grosberg recommends moderate drinking and prevention.

"All of it is acting on prevention, jumping on it quicker," he said.

Before you go out partying again, he also reminds people that it doesn't always take a lot of drinking to get a hangover.

"Usually, the hangover headache isn't dose-related. The hangover is much more common in people who drink light to moderate amounts and indulge than people who drink a lot, frequently," said Grosberg.

"If you don't drink a lot all day and you indulge, you're more likely to get a hangover than if you drink often and throw back a few more one night," he said.

Good luck and better luck next year ;-)


Thanks to ABC News for much of this article's information.

Sit Down a Lot - Die Sooner and Fatter

Our bodies were not meant to sit down a lot, but in modern life that's increasingly how we spend our time. In the past 18 months, several scholarly studies have begun to shed light on just how bad sitting around on our butts can be, but these papers haven't gotten much coverage because they're a little dry and too "sciencey" for the general press. Let me assure you: THIS IS REALLY IMPORTANT INFORMATION!

Recently, Women's Health magazine did the best and most concise writeup on this information that I've seen, so I'd like to share some of it with you here.

According to a poll of nearly 6,300 people by the Institute for Medicine and Public Health, it's likely that you spend a stunning 56 hours a week planted like a geranium — staring at your computer screen, working the steering wheel, or collapsed in a heap in front of your high-def TV. And it turns out women may be more sedentary than men, since they tend to play fewer sports and hold less active jobs.

Even if you think you have an energetic lifestyle, sitting is how most of us spend a good part of our day. And it's killing us — literally — by way of obesity, heart disease, and diabetes. All this downtime is so unhealthy that it's given birth to a new area of medical study called inactivity physiology, which explores the effects of our increasingly butt-bound, tech-driven lives, as well as a deadly new epidemic researchers have dubbed "sitting disease."

The modern-day desk sentence

"Our bodies have evolved over millions of years to do one thing: move," says James Levine, M.D., Ph.D., of the Mayo Clinic in Rochester, Minn., and author of "Move a Little, Lose a Lot." "As human beings, we evolved to stand upright. For thousands of generations, our environment demanded nearly constant physical activity."

But thanks to technological advances, the Internet, and an increasingly longer work week, that environment has disappeared. "Electronic living has all but sapped every flicker of activity from our daily lives," Levine says. You can shop, pay bills, make a living, and with Twitter and Facebook, even catch up with friends without so much as standing up. And the consequences of all that easy living are profound.

When you sit for an extended period of time, your body starts to shut down at the metabolic level, says Marc Hamilton, Ph.D., associate professor of biomedical sciences at the University of Missouri. When muscles — especially the big ones meant for movement, like those in your legs — are immobile, your circulation slows and you burn fewer calories. Key flab-burning enzymes responsible for breaking down triglycerides (a type of fat) simply start switching off. Sit for a full day and those fat burners plummet by 50 percent, Levine says.

That's not all. The less you move, the less blood sugar your body uses; research shows that for every two hours spent on your backside per day, your chance of contracting diabetes goes up by 7 percent. Your risk for heart disease goes up, too, because enzymes that keep blood fats in check are inactive. You're also more prone to depression: With less blood flow, fewer feel-good hormones are circulating to your brain.

Spending the day on your rear is also hell on your posture and spine health, says Douglas Lentz, a certified strength and conditioning specialist and the director of fitness and wellness for Summit Health in Chambersburg, Pa. "When you sit all day, your hip flexors and hamstrings shorten and tighten, while the muscles that support your spine become weak and stiff," he says. It's no wonder that the incidence of chronic lower-back pain among women has increased threefold since the early 1990s.

And even if you exercise, you're not immune. Consider this: We've become so sedentary that 30 minutes a day at the gym may not do enough to counteract the detrimental effects of eight, nine, or 10 hours of sitting, says Genevieve Healy, Ph.D., a research fellow at the Cancer Prevention Research Centre of the University of Queensland in Australia. That's one big reason so many women still struggle with weight, blood sugar, and cholesterol woes despite keeping consistent workout routines.

In a recent study, Healy and her colleagues found that regardless of how much moderate to vigorous exercise participants did, those who took more breaks from sitting throughout the day had slimmer waists, lower BMIs (body mass indexes), and healthier blood fat and blood sugar levels than those who sat the most. In an extensive study of 17,000 people, Canadian researchers drew an even more succinct conclusion: The longer you spend sitting each day, the more likely you are to die an early death — no matter how fit you are.

The non-exercise answer

So if exercise alone isn't the solution, what is? Fortunately, it's easier than you think to ward off the perils of prolonged parking. Just ramp up your daily non-exercise activity thermogenesis — or NEAT. That's the energy (i.e., calories) you burn doing everything but exercise. It's having sex, folding laundry, tapping your toes, and simply standing up. And it can be the difference between wearing a sarong or flaunting your bikini on your next beach vacation.

In his groundbreaking study on NEAT, the Mayo Clinic's Levine used motion-sensing underwear (hot, huh?) to track every single step and fidget of 20 people who weren't regular exercisers (half of them were obese; half were not). After 10 days, he found that the lean participants moved an average of 150 minutes more per day than the overweight people did — enough to burn 350 calories, or about one cheeseburger.

Fidgeting, standing, and puttering may even keep you off medications and out of the doctor's office. Think of your body as a computer: As long as you're moving the mouse and tapping the keys, all systems are go. But let it idle for a few minutes, and the machine goes into power-conservation mode. Your body is meant to be active, so when you sit and do nothing for too long, it shuts down and burns less energy. Getting consistent activity throughout the day keeps your metabolism humming along in high gear.

When you get out of your chair and start moving around, you turn on fat burners. Simply standing up fries three times as many calories as sitting on your butt, according to Levine. And, he adds, "NEAT activity can improve blood flow and increase the amount of serotonin available to the brain, so that your thinking becomes sharper and you'll be less likely to feel depressed."

Get your move on

Shake things up throughout the day by interrupting your sedentary stints as often as possible. "Stand up every half hour," says Neville Owen, Ph.D., of the University of Queensland. "If you have to sit for longer than that, take more extended and active breaks and move around for a few minutes before sitting back down."

When you're reading e-mail and taking phone calls, do it standing. Walk with colleagues to brainstorm ideas. And consider trading your chair for a large stability ball. "It forces you to engage your muscles, and you're likely to stand up more because you're not melting into a chair," Lentz says.

At home, it's simple: Limit TV time to two hours a day or less. Better yet, watch it from a treadmill or exercise bike. Among women, the risk for metabolic syndrome — a constellation of health woes including high blood pressure, high cholesterol, and high blood sugar — shoots up 26 percent for every hour per day they spend watching the tube.

Not sure how much of a difference these mini moves will make? Swapping a more active approach for just a few of your daily activities can help stave off the one-to two-pound weight gain most women accumulate every year — and it can keep your metabolism buzzing the way nature intended it to.

Body mass, waist size do predict heart disease

Measuring body mass index or waist size does accurately predict the risk of heart disease, Dutch scientists said on Monday.

A large 10-year study found that half of all fatal heart disease cases and a quarter of all non-fatal cases are linked to being overweight and having a high body mass index or large waist.

Body mass index and waist circumference are well known risk factors for cardiovascular diseases but the Dutch researchers said their work showed BMI and waist size could actually help predict the risk of dying from or developing heart disease.

"What this study shows is the substantial effect which (being) overweight and obesity have on cardiovascular disease, whether fatal of non-fatal," said Ineke van Dis from the Netherlands Heart Foundation, who led the study.

"In the near future the impact of obesity on the burden of heart disease will be even greater."

Dis and colleagues at the monitoring project on risk factors for chronic diseases at the Dutch National Institute for Public Health and the Environment measured both BMI and waist circumference in 20,500 men and women between 1993 and 1997.

When age-adjusted BMI and waist sizes were correlated with hospital records and cause-of-death data over 10 years, more than half (53 percent) of all fatal heart disease cases and around a quarter (25-30 percent) of all non-fatal cases were in people defined as overweight and obese.

Overweight people are defined as having a BMI of between 25 and 30 and obese people of 30 or more, according to the World Health Organization. BMI is calculated by dividing weight in kilograms by height in metres squared.

Waist circumference measurements in men were defined as between 37 and 40 inches for overweight and more than 40 inches for obese. In women these measurements were 31.5-34.5 inches for overweight and more than 34.5 cm for obese.

Obesity is increasing throughout the world and is now recognized as a major global public health concern.

"These findings underline the need for policies and activities to prevent overweight in the general population," Dis said in the study, which was published in the European Journal of Cardiovascular Prevention and Rehabilitation.

Thanksgiving’s Most Diet Damning Dishes

Everyone knows Thanksgiving can undo a diet. So how do you make sure there isn't more of you around the middle to be thankful for after the holiday?

One obvious possibility is exercise. Nutrition experts advise working out on the days before and after Thanksgiving, and, if possible, on the holiday itself. Taking a walk before or after dinner can help shed pounds. Maybe play a little touch football before sitting down to watch the game.

In my experience, Thanksgiving is absolutely the day where everybody should be exercising. Everyone should at least go for a big walk after Thanksgiving dinner. It's not optional on Thanksgiving!

On the food side, health-conscious hosts may avoid serving fatty dishes, but you can't control that if you're a guest at someone else's house.

You can take at least one step before the food arrives, when you are offered drinks: Get your enjoyment from the food and keep that alcohol to a minimum! Spend your calories on those dishes that you may not see again until next Thanksgiving.

Here are some specifics that we’ve learned over the years and want to pass on to you…

Turkey

The turkey is the centerpiece of the traditional Thanksgiving dinner, and while it certainly isn't the unhealthiest item on the menu, it does its fair share of damage to dieters.

While the first turkey decision many Thanksgiving diners face is white meat or dark meat, both can be part of a healthier meal.

First, let’s dispel a myth - It doesn’t make that much of a difference if you have light or dark meat. There's just a little bit more fat in dark meat. Some people avoid that and only eat white turkey meat, which I really don't understand. The difference is minimal, so people should select their meat based on taste. You should take off the skin, because the majority of fat is in the skin.

Preparation counts too, since adding butter or certain gravies to the turkey will raise its fat content, no matter what type of meat you're eating. Calorie-wise, most of the turkey meat is going to be lean enough that the concern shouldn't be there, it should be with the gravy that you might smother it with or the sides that are really packed with calories.

A serving of turkey is four ounces, so four to six ounces may be a wise limit, but turkey is probably not the biggest concern at the Thanksgiving table. I think it's better if you're indulging, even overindulging, to have a bit too much turkey than too much mashed potatoes or anything else.


Stuffing

Often going from the turkey's insides to ours, stuffing may be the number one culprit behind holiday weight gain.

Stuffing can be so unhealthy that Keith-Thomas Ayoob, an associate clinical professor of pediatrics at Albert Einstein College of Medicine, once devoted an entire magazine column to discussing its potential downsides.

"There's also no better name for this dish," he wrote. "First, it stuffs the bird, then it stuffs our bellies, then it stuffs our thighs. A culinary trifecta if there ever was one."


"Stuffing is often the most calorically expensive side dish you'd ever imagine," Ayoob wrote. He said fattier versions can contain up to 500 calories per serving.

He included a number of suggestions for a healthier stuffing, including leaving out the meat, using chicken stock (adding it slowly) instead of fat, putting small amounts of butter on the surface of the stuffing before cooking, using regular bread in place of corn bread, and adding vegetables like celery, onions, apples or pears to the dish.

Oh, and don’t actually stuff it into the turkey! It's leaner if cooked separately and it won’t be potentially loaded with Salmonella or other germs.

And one of his suggestions, for those who cannot do without stuffing and can't control how it's made, is to treat stuffing like dessert, since it has the calories of one.

"Save the best for last," wrote Ayoob. "Before you dive into that single portion of tasty but calorie-laden stuffing, hit the turkey breast and veggies first."


Potatoes

Whether sweet, mashed or baked, potatoes are a fixture at virtually every Thanksgiving dinner, but some varieties are far better for losing weight or keeping it off than others.

Remember, when you eat a potato, you're actually getting more sugar, more glucose, than if you ate table sugar.

The reason is that table sugar, or sucrose, is roughly half fructose and half glucose, while potatoes have a much higher concentration of glucose, which goes directly into the bloodstream when ingested.

Take it easy on the portions-- large amounts will increase blood sugar a lot. Don’t have a lot of potatoes!

When it comes to mashed potatoes, what I would suggest is to use the Yukon Gold potatoes and use fat-free buttermilk. They're very light and airy and offer fewer calories than traditional or instant potatoes.


Vegetables

Vegetables are always recommended as a healthy part of a balanced diet, but that doesn't mean that any dish with vegetables is a healthy one.

Dishes that include vegetables can also include heavy amounts of cream or butter for flavoring, adding copious amounts of fat to the vitamins and minerals. When one does that, either with canned soups or too much cream or butter, you're defeating the benefit that the vegetable has to your body.

Remember, a lot of our traditional vegitable recipes came about in the 1950s, 1940s, when we had a lot of canned food and didn't know what we know now about foods.

Vegetables can, of course, be part of the plan for a nutritional Thanksgiving meal, as can any healthy option you can make yourself.

In 2004, Molly Kimball, a sports and exercise nutritionist at the Ochsner Clinic Foundation in Harahan, La., recommended that if you want a diet-friendly Thanksgiving meal, you "offer to bring a healthy dish such as a salad or vegetable, so that you know you're guaranteed to have at least one healthy option available to you."

Diekman said that ideally, two thirds of the plate should be filled with vegetables and whole grains -- which can be provided by the stuffing if it is made right -- with the other third devoted to meats and sauces. Following that rule of thumb, she said, keeps the plate -- and, therefore, the meal -- balanced.


Cranberry Sauce

Cranberry sauce is another fixture on the Thanksgiving table, so it might be reassuring to know it has some health benefits.

The sauce, however, can be laden with too much sugar -- though cranberries do need some. Cranberries themselves are very tart; generally, you need some sugar in the cranberry sauce. I don't think that's so bad a thing, and you can always use a sugar substitute too.


Pumpkin Pie

Some of the desserts served on Thanksgiving can be found year-round, but pumpkin pie is a fall tradition.

Fortunately, it also presents less of a challenge nutrition-wise than other desserts.

If you love the pumpkin pie, either take a small wedge or consider just eating the filling. The crust is where you get a lot of your calories.

You could do far worse than pumpkin pie. In fact, back in 2006, it seemed almost as if the agriculture department had Thanksgiving in mind when it set its guidelines, since the pie falls in line so well with allowances for discretionary calories.


Desserts

Pumpkin pie may be the most recognizable Thanksgiving dessert, but people are forgiving when it comes to adding variety to the end of the meal.

Brownies and pecan and apple pies are also familiar Thanksgiving desserts, and most people can typically find room for dessert, even if their explanation of where they found that space doesn't mesh with medical science.

Unfortunately, not all desserts can be as calorie-friendly as pumpkin pie. Probably the biggest challenge for a most people is the dessert piece of the meal. For example, calories can't be avoided in pecan, cream and mince-meat pies by simply not eating the crust.

But rising to the challenge doesn't necessarily mean skipping dessert since, after all, it is Thanksgiving!

10 Tips for Beating Winter Weight Gain

While many of us welcome the winter chill, the change in seasons means more time indoors, more family gatherings and holiday parties, more temptations and less time for fitness.


Most of us gain at least a pound or so over the winter, but studies have shown that those who are overweight or have ever lost weight seem to be more vulnerable and may gain even more. Some weight fluctuations may be normal, but the pounds we gain during the colder months tend to linger long after we shed our layers and welcome warmer temperatures. This can set us up for a pattern of weight gain that eventually gets out of control, leading to obesity and other diet-related diseases.

Whether you’re overweight, at a normal weight or have recently lost weight, here are my favorite 10 simple ways to avoid winter weight gain.


Stock Up and Be Prepared

To help you resist the urge to order take-out or grab dinner from a drive-thru, make sure your refrigerator, freezer and pantry are well-stocked with a variety of healthful foods that make meal prep quick and easy. Stock up on fresh fruits such as Apples, grapefruit and oranges. Veggies such as broccoli, cauliflower, cabbage and artichokes are low in calories and high in water content, which help fill you up faster. On top of that, cauliflower, broccoli and cabbage are cruciferous veggies rich in substances that can help reduce risk of some cancers. Low-fat dairy foods like skim milk and cottage cheese deliver highly absorbable calcium and protein that can keep you satiated. Also, choose lean meats such as turkey or chicken breast, soy foods like tofu, hummus, and 100 percent fruit juices like orange, cranberry or grape.


Fill your freezer with whole grain waffles and whole wheat English muffins, frozen fruits and vegetables (made without added sugar or fats), lean meats (such as flank steak or sirloin) and fish (like salmon).


Keep your pantry shelves well-stocked with low-sodium or no-sodium canned foods, including broth- or vegetable-based soups, beans, tomatoes and tomato sauces; canned fish like salmon and tuna; nuts, seeds and nut butters; beans; and whole grain pasta, cereal and rice.


Eat Six Times a Day - That Means Snacks!

As I’ve always said, eating six times a day is a better way to loose fat, but during the winter months, when you’re more prone to colds and the flu, healthy snacks in-between meals may be even more important. More frequent eating not only helps keep your metabolism revved up, but also provides more opportunities to get key nutrients and antioxidants into your diet.


Keep your blood sugar steady with two protein- and fiber-rich snacks a day from the key food groups — which include fruits, vegetables, grains, meat and beans — and low-fat dairy foods. That helps satiate you and can provide satisfying, nutrient-dense alternatives to the cakes, cookies and other high-calorie, high-fat fare typical of the holiday season.


Also, try to stick to small amounts of healthful snacks from all the key food groups. Some examples include: cups of unsweetened applesauce, containing 60 calories or less; low-fat granola bars, containing 110 calories or less; a 1-ounce serving of roasted unsalted nuts and seeds (28 peanuts, 18 cashews, or 24 almonds); 1 tablespoon of cashew or almond butter; and whole-grain cereal with at least 4 grams of fiber per cup and no more than 8 grams of sugar.


When in Doubt, Keep Track

The mere act of logging your food and beverage intake can help you lose weight, studies have shown. When you find you’re indulging more than you expected, keeping tabs on everything you eat and drink and how much and your exercise regimen is a quick way to get back on a healthy eating track. Got a weakness for late afternoon cookies? Logging your intake can alert you to times of day or meals that are challenging.


Until recently, we written food journals, but now we recommend free online calorie tracking sites like www.sparkpeople.com - its much easier and much more accurate. Your iPhone or smartphone can also help. Apps such as “Lose it” can be a great way to track your daily intake.


A recent study in the Journal of the American Dietetic Association found that using on-line calorie tracking was more accurate in terms of food intake than writing it down. It means you’ll be more likely to succeed with weight and fitness management.


Don't Overindulge at Grandma’s (or Anywhere Else)


Just because you’re off from work or going home to family does not mean you should abandon all diet restraint. In fact, having consistent dietary patterns on weekdays, weekends, holidays and during vacations greatly predicts long-term weight loss maintenance, according to findings from the National Weight Control Registry (NWCR), the largest prospective investigation of long-term successful weight-loss maintenance.


What you put in your suitcase can help you maintain your diet and fitness routine too. Simply packing your sneakers and scoping out fitness facilities at your destination can go a long way towards helping you get out of an unhealthy travel mindset.


And don’t cop out if there’s not fitness equipment where you’re going. Exercises like jumping jacks or running in place that can be done anytime, anywhere. You can even prop a chair against the wall and create a perfect platform for squats, steps ups, dips and push-ups — no dumbbells required.


Don’t Overestimate Your Willpower

Confident you can resist all the holiday party and food temptations? You may be setting yourself up for trouble. Surprisingly, a recent study in Psychological Science found that those who felt most confident in their self-control were, in fact, most likely to give into temptation. In other words, those who feel most secure in their ability to resist temptations tend to expose themselves to more indulgent or undermining food situations that can get them into trouble, researchers suggest.


At home, only keep foods whose portions you can control. If there’s a particular treat you like, buy single-serve portions, or keep them behind closed doors on a high shelf or in an opaque container. The idea is to make those temptations hard to reach.


To help you fight splurging when you’re not hungry, chew sugar-free gum, suck on a strong mint, have a breath strip or brush and floss. Before a party or other event, dampen hunger ahead of time with a protein- and fiber-rich snack such as 2 tablespoons of nuts and an apple or a string cheese and about five whole grain crackers.


Move It and Lose It

The dramatic drop in physical activity is one of the biggest contributors to winter weight gain. Cold temperatures and shorter days, combined with family, work and other obligations, make it tough to fit exercise into your schedule. But, exercise offers a triple defense against winter weight gain: It burns calories, offers a temporary distraction from food, and boosts your mood, which strengthens your resolve to make smarter food choices.


Exercise also bolsters your immune system. While it may not specifically help you lose weight, exercise is effective at helping keep the pounds off. Exercise can also provide a defense against depression or seasonal affective disorder by lifting mood and self-esteem.


You don’t need formal exercise to burn at least a few calories: Playing catch or running around outdoors throwing snowballs or sledding with the kids helps. Winter sports like ice skating, ice hockey, or skiing are also stay-fit options. Or just take a brisk walk — the cold air can encourage you to move faster and burn more calories.


Of course, for many people, winter becomes a great time to begin a formal personal training program. Your inside where it’s always warm and dry, you’ve got to be accountable to someone who cares about your fitness goals, and you’ll have months before beach season to get in great shape. Why not get a head start on your new year’s resolution and start now?


Pick Your Poison…So to Speak

The Holidays can be a minefield for overeating, so plan your indulgences ahead of time. A typical adult requires about 2,000 calories a day to maintain a healthy body weight. The average woman requires even less, about 1,700 calories a day in our experience. Of those, only about 150 calories are allotted for discretionary or extra calories that can come from any foods, including those made with added fats or sugars.


Don’t waste calories on foods or beverages you don’t love just because they’re there. Choose how you’ll spend those extra calories wisely. You may want a glass of wine with dinner, some butter on your bread, or some fried appetizers or cookies at your next holiday party. Just make sure the rest of your daily calories are coming from low-fat, low-sugar selections from the basic food groups.


Eat on Time

Eating most of your calories late in the day or at night (as opposed to during the day) is a recipe for weight gain. That’s how Sumo wrestlers have been packing on pounds for over 1,000 years.


Mice who were fed a high-fat diet when they should have been sleeping showed a 48 percent weight gain over six weeks, compared with a gain of 28 percent in those fed a high-fat diet at normal eating times.


Although more human studies should be done, researchers speculate that when you eat plays a big role in the development of obesity. Instead of loading up on food once or twice a day, spreading it out evenly throughout the day when you’re most active allows your body to efficiently burn calories, prevents overeating, and keeps energy levels up.


Get Vitamin D

More time indoors and fewer daylight hours mean less exposure to the sun’s rays that help our bodies produce adequate amounts of vitamin D (specifically D3). Vitamin D is a fat-soluble vitamin that helps control levels of calcium and phosphorus in the blood to help the body build and maintain strong bones and teeth. It also increases the absorption of calcium and studies suggest that inadequate blood levels of vitamin D can contribute to the development of obesity.


Many people don’t even get 400 International Units (IUs) a day (the current daily value for vitamin D officially recommended by the U.S. government. In reality, many experts urge much more than that to protect against everything from osteoporosis, hypertension, cancer, and autoimmune diseases, it’s wise to up your consumption of vitamin D-rich foods and vitamin D3 supplements.


Good natural sources include fish such as sardines or tuna (canned in oil); skim milk; and fortified foods such as margarine and ready-to-eat cereal. If you eat few of these foods, or want more vitamin D than your diet can provide, discuss whether you should take supplements with your physician. A simple and inexpensive blood test can tell you definitively.


Step on It - The Scale I Mean

Most of the time, we don’t recommend getting on the scale too often, but this time of the year may be different! Weighing yourself frequently can help you avoid packing on the pounds and can be a good predictor of moderate weight loss, according to a recent review of 12 studies published in the International Journal of Behavioral Nutrition and Physical Activity. People who step on a scale regularly are also less likely to regain weight they’ve lost.


People in the National Weight Control Registry (NWCR) — the largest, long-term study of people who have lost at least 30 pounds and kept it off — weighed themselves frequently. When you weigh yourself regularly, you're more likely to notice a couple of extra pounds and can take the necessary steps to fight them. On the other hand, people who stepped on the scale less often were more likely to report greater weight gain.


Some experts argue that relying on the scale too much can result in diet sabotage — some people may react negatively to slight weight gain. However, a daily morning weigh-in (in the nude, before you’ve eaten), weekly use of a tape measure, or trying on a pair of your favorite skinny jeans can be a good way to help fight weight gain in the winter — or any season.


Good Luck, and Happy Holidays!