What Have You Done Today to Make You Feel Proud?!

Aging and Weight Gain

2011-06-09T08:51:00.000-07:00

Aging and Weight Gain

Dr. Nelson, I turned 40 last year. I exercise as much as I ever did (walking or bicycling about a half-hour four or five days a week), and my eating habits haven't changed, but I've gained one whole dress size. What can I do to stave off this creeping weight gain?

As I am sure you know, gaining weight as we age--particularly after the age of 40--is very common. The unfortunate part of this process is that as the scale is creeping up, the amount of body fat is increasing while the amount of muscle is decreasing. This makes weight loss even more challenging, because the less muscle we have, the fewer calories we burn.

While aerobic exercise has been shown to improve cardiovascular fitness and burn calories, it does not seem to influence muscle mass or strength. Strength training, on the other hand, has been shown to increase both muscle mass and muscle strength. Strength training also has been shown to increase bone mass, which is extremely important for women because of the increased risk of developing osteoporosis.

Given the details of your exercise program, there are three areas of your fitness and nutrition where adjustments may help:

* Strength training
* Daily physical activities
* Getting the most from the food you eat

Strength training

As people age, especially after age 40, they lose one-third to one-half of a pound of muscle each year and gain that much in body fat. Although this may seem minuscule, in fact it is quite significant as it translates to about a 1 to 2 percent loss of strength each year. With this loss of muscle strength, we tend to spontaneously become less active because daily activities become more difficult and exhausting to perform. But strength training has the power to maintain your muscle mass, your strength, and keep daily activities doable and fun!
How strength training will help you lose and maintain weight

When discussing strength training and lean body mass, we are primarily talking about the amount of muscle in your body. As strength training helps you build new muscle, you will enjoy a boost in your metabolism. The more muscle you have, the more calories you burn throughout the day—whether you are walking, vacuuming, or sleeping. This is because muscle is metabolically active. Stored fat, on the other hand, is not metabolically active, uses very little energy, and therefore burns minimal calories.
Daily physical activities

As you gain muscle mass, you get two real boosts for weight control. First, your metabolism will increase so that you can eat more and burn calories more effectively. Secondly, because you are stronger, physical activity becomes easier and more fun.

To burn more calories throughout the day, tack on an extra five to 10 minutes to your regular aerobic exercise. Also, try to get at least 30 minutes or more of physical activity on most if not all days of the week. With time constraints, it can be difficult to incorporate more structured exercise; instead, get more daily physical activity by:

* Walk or take public transit rather than driving whenever possible
* Throw away the remote controls
* Use the stairs rather than the elevator or escalator

Remember, every little bit helps!
Get the most from the food you eat

It is so important to get the most vitamins, minerals, and satisfaction as possible from the food you eat.

* Try to eliminate white breads and rice from your diet and replace with whole grains—like whole wheat bread, bran, oats, and brown rice. These products contain many more nutrients, will fill you up more, and keep your hunger away longer.
* Load up on fruits and vegetables—things like cucumbers, carrots, jicama, apples, and grapefruits make great snacks.
* Try keeping food logs—you may be eating more than you think.
* Drink a tall glass of water before assuming you are hungry. Thirst is often mistaken for hunger. And remember to drink at least eight glasses of water each day

by Miriam Nelson, PhD
Created October, 2000

Copyright 1998 - 2005 Miriam E. Nelson. All rights reserved.

Living With Obesity At 700 Calories Per Day!

2011-06-03T09:47:00.000-07:00

Living With Obesity At 700 Calories Per Day!
By: David Greenwalt

I want you to consider a common female client. She's a woman about 5'5" and 185 pounds. A combination of a mostly sedentary lifestyle, quick-fix, processed foods and consistent excessively low calories has resulted in an incredibly stubborn fat loss scenario. Not only has it created a stubborn fat loss scenario but her ability to add body fat is remarkably strong.

Most would believe there is simply no possible way she could be 185 pounds eating mostly low calories. While it's true the average obese American created their own obesity by being a huge over consumer, a sedentary glutton if you will, many are able to maintain their level of obesity with the following formula in very precise ratios: starvation + binges + sedentary lifestyle.

An initial review of this woman's calories indicates she is just above starvation level in the 400-700 per day range. The food choices are mostly protein in this case (low-carb is all the rage you know) and there are virtually no vegetables or fruits to speak of.

Five or six days per week the calories remain low in this range, however, there are nighttime binges from time to time and weekend binges where carbs loaded with fat (doughnuts, rolls, cookies, pizza etc.) are consumed.

So while the calories are very low the majority of the time, there are one to two days per week where this isn't always the case. Even so, the nighttime binges and weekend slack offs don't amount to what you might presume would be thousands of extra calories, thus explaining the 185-pound body weight.

Very few foods are prepared from home. There are lots of fast foods being consumed. Convenience and taste rule.

I must say. Early on in my coaching and teaching career this woman was a real head scratcher for me. Isn't it calories in and calories out? Even if she's not active she's starving!

How in the heck does she stay at 185 eating an average, including all binges, of maybe 750 calories per day? She's frustrated beyond belief. She sees her friends and coworkers eating more and weighing less. Is she simply unlucky? Is everyone else blessed? And what in the world is she supposed to do to fix this, if it can be fixed?

Why Is She Not Losing Weight?

First, let me tell you why she's not losing weight. Then I'll tell you what she has to do to fix the situation. With a chronic (months and months) intake of less than 1000 calories per day and a 185-pound body weight her metabolism is suffering greatly. It's running cool, not hot. It's basically running at a snail's pace.

Think of it this way. Her metabolism has matched itself to her intake. She could, indeed, lose body fat but she's in that gray area where she is eating too few calories but not quite at the concentration-camp level yet.

If she were to consume 100-300 calories per day her body would have virtually no choice but to begin liberating stored body fat. This is NOT the solution. It's unhealthy and, in fact, quite stupid.

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Not only has her metabolism matched her intake, her body has maximized production of enzymes that are designed to help store any additional calories as fat. Anytime additional, immediately-unnecessary calories are consumed the enzymes are there and waiting to store the additional calories as fat. Her body is starved nutritionally and it has one thing on its mind - survival.

Being mostly sedentary, her metabolism (hormones play a large role here) can do a pretty good job of keeping things slow enough so that the pathetically low calories she's consuming are just enough to maintain.

But since certain enzymes are elevated, waiting for more calories so more bodyfat can be stored, every nighttime binge or weekend mini-feast will contribute to fat stores.

So on the days she's not bingeing her body does not lose fat, or if it does, it's very little. And on the few days or times she does binge a bit her body is quite efficient at storing fat. So, while she may lose a smidge of fat from starving it is quickly replaced with every binge.

Remember, these binges aren't a gluttonous 4000-calorie feast. Oh no, a binge might be 4-5 cookies worth about 500-700 calories. Nevertheless, since the binge foods are mostly carbs and fat it's very easy for the enzymes to shuttle the dietary fat into stored body fat. It's what they were designed to do.

So, What's The Solution?

Well then, now that we presumably know some valid reasons why she's not seeing a scale change and definitely no body fat change how do we fix her? We have to do something she's going to freak out over.

We have to get her eating more. Not only do we have to get her eating more but more of the right, whole foods need to be eaten. Foods lower in fat that aren't as easily STORED as body fat have to be consumed. And we have to warn her.

A Discouraging Start

We have to warn her that since she's been sedentarily living on protein with binges of carbs and fats she is likely to see a weight gain right away. It's true.
Once we begin really feeding her body with nutritious carbohydrates so she can become more active, her glycogen-depleted body will hang on to some of those carbohydrates (in skeletal muscle and liver) so she has stored energy for activity.

When her body hangs on to those carbohydrates it has no choice but to hang on to more water too. For every gram of glycogen (stored carbs) she stores she'll hang on to three grams of water.

This is not a negative response by the body but it will be interpreted by her as quite negative when she steps on the scale.

It's quite likely she'll see a five to seven pound weight gain when she really starts eating properly again. This weight gain will remain for one to three weeks before it starts moving in the other direction.

For argument's sake let's assume my Calorie Calculator and Goal Setter at Club Lifestyle suggests a 1500-calorie per day average in week one for a one-pound loss per week. First, she is going to freak out about this many calories.

For months she's been eating less than 1000 and usually around 400-700 in one to three feedings total per day. To her 1500 calories is a ton of food. And if she even begins to eat less fast and packaged-foods it will be a ton of food.

There is no doubt whatsoever that she will resist the increase. This resistance may take one to three weeks to overcome. During this period no weight loss will occur. She is too fat already in her mind and believes it will only hurt her to increase her food intake.

I mean, after all, isn't that how she got fat to begin with? In her early stages of fat gain this was probably true. She overconsumed. But as I've said already, that's not why she's staying heavy.

In addition to a freaked-out mindset about adding more food to her already overfat body she will simply find that it's all but impossible to eat four or more times per day.

She's just not hungry at first. Makes sense when you think about it. Why would she be hungry three hours after eating a 300-calorie, balanced breakfast? Her body is used to 400-700 calories per day!

So, even though she gets a plan and begins using my nutrition analyzer to log foods and meals she finds after having a balanced breakfast of 250 calories she couldn't force herself to eat meal number two on time.

It'll take several more days of realizing what is going on and being one-hundred percent honest and diligent with her logging and planning before she begins to eat her meals as planned no matter what - even if she's not hungry.

By now two to four weeks have passed and the only thing she's seen on the scale is it going up--not very encouraging if I say so myself.

Raising The Grade

After the first two to four weeks have passed she's probably beginning to consume her meals as planned although not quite like an "A" student yet. That is coming. She feels better because she's working out and is more active.
And she feels like she has more energy throughout the day because she's feeding her body more calories and the right kinds of calories.

She has finally begun eating the right kinds of fast foods (low in fat, moderate in protein) and less packaged food overall. She is making more meals from home and taking them to work for lunch rather than always grabbing something quick from a vending machine or the break room that always has some treat another employee brought in.

After another two weeks or so she's moved from a "B" grade to more consistent "A"s. She's planning her days one day ahead in the Nutrition Analyzer; she's consuming fresh veggies and fruits on a daily basis.

Her calories are almost ALWAYS in line with what is recommended by my Lean Account and she has seen her first signs of the scale moving in the right direction.

She is now dropping from 190 pounds (her high after reintroducing food and carbohydrates again) to 189.3! "Progress at last!" she says. In actuality, the entire process was progress. But that's not how she saw it in the beginning.

With a total of two to four weeks of increased caloric intake behind her and eating more consistently the right kinds of foods her metabolism has truly begun to rebound.

She didn't kill it as she thought. She only wounded it. And since our metabolisms are like kids (they are quite resilient) and she doesn't have thyroid issues or diabetes or any known wrench that could be thrown into the spokes of fat loss, she will begin, for the first time in months or years, to see results that make sense and that one would expect of someone who is active (30-60 minutes five or more days per week) and consuming a caloric intake of 1300-1500 calories per day.

Butterfly Effect: The Basics Of The Thyroid - Part 1.
Avoiding Sabotage

This process is in no way easy. I think you can see a plethora of ways it could be screwed up, sabotaged, given up on too early and so forth.
A key to success for this very common woman (men too) is not giving up too soon, having faith in the fix, and moving sooner rather than later to the increased, quality food intake.

It's going to take effort to overcome the mental hurdles of eating more food as well as the increase in scale weight that is going to occur in weeks one to three or so. It's disheartening, however, to charge hard down the weight-loss field only to get to the one-yard line and decide it's time to quit.

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Many don't realize they only had one more yard to go and they'd have had a touchdown. You gotta hang in there with this plan. It's going to take some time for the glycogen levels to be replenished and level out. It's going to take some time for mental adjustments to occur.
It's going to take some time before hunger signals are restored to anything close to normal. It's going to take time for the metabolism to rebound and not be in its protective mode.

Giving A Stubborn Body The Message

In certain, very stubborn cases, it may be necessary to eat at a eucaloric (maintenance) or hypercaloric (over maintenance) level for a few weeks to ensure the metabolism does get the signal that everything is alright and you aren't going to kill the body.
Remember, your body could care less about your desire for fat loss. It just wants to survive.

Some Take-Home Points

The most common cause of obesity is Americans are sedentary overeaters/drinkers. Nothing in this article should be construed as to say that under eating is the root cause of obesity. It's not.

It IS common for many men and women to be under eating with sporadic binges as I described here. This creates a perfect environment for continued obesity even if total caloric intake is quite low on average.

Low-carb followers or "starvers" WILL see the scale go up when calories are consumed at reasonable levels again and carbohydrates are reintroduced. Live with it. Deal with it. It's going to happen. 98% of the gain will be water.

The time it takes for mental acceptance and other adjustments to occur will vary but one should expect a two to four week window for these things to take place. Being forewarned with an article like this may speed this process up some.

Once the right types of foods are consumed and the right caloric intake is consumed and the right ratios of carbohydrates, proteins and fats are consumed on a consistent basis, then, and only then, will metabolism begin to be restored and the key to fat loss be inserted into the lock with a noticeable drop in the scale resulting.
This may take an additional two to four weeks to occur. Your metabolism is never dead or broken for good. But it may take several weeks of proper eating and activity for it to be restored.

From day one, until the first, noticeable drop in the scale occurs may be four to six weeks--maybe one to two weeks longer. Those who give up on the one-yard line will never see the scale drop as will occur when intelligent persistence and consistency over time are adhered to.
David Greenwalt

My Ticker

2011-06-01T21:33:00.001-07:00

[url=http://www.myfitnesspal.com/weight-loss-ticker][img]http://tickers.myfitnesspal.com/ticker/show/639/7299/6397299.png[/img][/url]
Created by MyFitnessPal.com - [url=http://www.myfitnesspal.com]Nutrition Facts[/url] For Foods

Note to Self..FInd 30 day Shred!

2011-06-01T21:01:00.000-07:00

DVD that Jillian Micheals put out!

Another Calories Burned Counter! More Detailed!

2011-06-01T19:04:00.000-07:00

http://www.caloriesperhour.com/index_burn.php

Advise from MFP Peeps. on eating back exercise calories burned

2011-05-31T23:07:00.000-07:00

Losing weight relies on a calorie deficit... in order to lose one pound of fat you need to eat (or work off) 3500 LESS calories than your maintenance calories. MFP already has you at that deficit... so you would eat 500 less calories a day than maintenance to lose 1 pound a week. If you exercise, you increase that deficit. Which you would THINK is a good thing... BUT... if that deficit gets TOO big, it's actually detrimental to your health and can and WILL mess up your metabolism in the long run. There have also been studies that show that an average female should not eat LESS than 1200 calories in a day (a male, 1500) or your body will believe it is starving and will refuse to release the fat... and will begin burning muscle instead... bad. THAT is why MFP wants you to eat back those calories. Even eating them, you will be at enough of a deficit to lose weight. At a HEALTHY rate. To those on a 1200 calorie diet, I usually suggest that you reset your goals to 1250 or 1300 so that you can eat TO or just above the 1200 NET so that MFP doesn't tell you you're over. I've been doing it since Feb and I'm very close to 25 pounds down... You really can't argue with success. :)

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

MFP calculates your calorie allowance using your BMR (the calories your body burns each day at rest), daily activity level and your weight loss goals (the calorie deficit needed each day) .

So, the calorie allowance you see has the calorie deficit already accounted for. Once you add exercise, it creates an even larger calorie deficit. If you have a LOT of weight to lose, it's not that big of a deal if you are spreading your food out and eating your daily allowance. You're still going to lose weight.

BUT, if you're getting close to your goal weight and you're finding that the pounds aren't coming off, even though you've created a great calorie deficit... try eating those "extra" calories. Your body is looking for fuel and balance. You have to find your calorie "sweet spot" so to speak. Sometimes that means eating more.

Hope that made sense. :)

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

eat back or not eat back the calories???

One issue that seems to be related to MFP more than any other forum I post on is the question of "to eat or not to eat" the calories one expends exercising. I'm assuming it has something to do with the logging and calculations used on MFP, which I am admittedly unfamiliar with. However, suffice it to say that I get this question in my inbox a few times each week, so it's obviously worth mentioning on the forum.

First, let it be known that there are no universally accepted rules regarding eating them back or not. The reason being is because there's no magic to it - it comes down to energy balance. Nothing more. Let me explain...

Let's try to make this real simple:

Maintenance calorie intake is where calories in = calories out, right?

We know that a calorie deficit is required if fat is to be lost, so calories in < calories out.

Large deficits can have negative effects such as increased cravings, muscle loss, irritability, unsustainability (I made that word up), etc.

So we want a moderate deficit, which I'd label as 20-35% off of your maintenance. There's latitude here, mind you.

So if your maintenance is 2000 calories, anywhere from 1300 to 1600 calories would be realistic for fat loss.

That's a deficit of 400-700 calories per day.

Said deficit, in theory, could come from a number of combinations.

On one end of the spectrum you could simply eat 400-700 calories less per day. This assumes the energy out side of the equation stays reasonably static.

On the other end of the spectrum you could keep eating 2000 calories but increase calories expended via exercise to 400-700 calories per day.

If you went with this latter scenario, you wouldn't have to eat back your exercise calories because the expended calories from exercise put you in the sweet spot, calorically speaking.

Now if you cut calories by 400-700 AND increased activity by 400-700, then you'd be running too large a deficit unless you ate back your exercise calories. I can't express how general this is, but it's something many should listen to. Obese folks, on the contrary, can run much larger deficits than thinner folks for reasons we won't get into here today. But all of these relatively thin folks who are trying to "beat their bodies into submission" by blitzing it full force with calorie deprivation and massive amounts of exercise should probably heed this advice.

In real terms, most people establish their deficits partly by cutting calories and partly by increasing activity. But for those of you wondering whether you should be eating back your calories expended exercising, you need to look at your calories in net terms. Where does your deficit stand without eating back your exercise calories?

I'll note that personally I don't worry about any of this with my own training or my clients. I set what I consider sane and productive volumes of various exercise (strength training, energy system development, conditioning for fat loss, etc.). From there, there's really not a lot of variability in energy expenditure since I know, by and large, what volume of exercise is required to drive the adaptations I'm shooting for.

Therefore, the only thing to really manipulate is calorie intake. It's a much cleaner approach but to each his own. Do what you're happy with and what makes the most sense for you

~~~~~~~~~~~~~~~~~~~~~~~~~~~

Myfitnesspal.com AWESOME!!

2011-05-31T21:18:00.001-07:00

http://www.myfitnesspal.com/

Calories Burned Calculator!

2011-05-31T08:49:00.000-07:00

This is a Great Calories Burned Calculator! It takes your weight and mins spent working out..then you go find the activity you were doing..even house work!

http://www.primusweb.com/fitnesspartner/calculat.htm

Ok Peeps! I'm At It AGAIN!

2011-05-30T07:28:00.000-07:00

Yes.. I am back to 147! And I actually feel as my gutt is bigger than last time at this weight! WEIRD! I better take my measurements...

I have a new thing to help me this time.. an App on my iPod called myfitnesspal. It's pretty cool! they have a webpage by the same name.. check it out!

So ok..My STARTING WEIGHT this time is 146 lbs.

I actually started yesterday..and with that app discovered that I'm supposed to eat more if I exercise.. so now I'm all confused. But I am going to go back over all of the really neat posts and articles I c=shared last time I did this.. I have already read the one on when to eat.. so great!

Anyway! I also have a new problem..that somehow fit in to all of this, and it's an Autoimmune Disease called Sjogrens... it's tear duct thing.. it can be a problem for sure..it is actually. But we shall see...

LUVS!

Gail

A New Number Today! 130.6! And Tilly News!

2009-03-25T08:41:00.000-07:00

Yep! I saw 130.6! But I feel so yucky because I am having problems the "bathroom" again! So maybe I am actually 130! LOL

My daughter Tennille has New Motivation to Lose her weight and start a New Life! She is learning that she has to make serious life style changes..and she has even been changing her ways of looking at food. That is really KEY!

I will be helping her as much as I can! I have a great blog here to refer too. ;0)

Feedback Is Fuel

2009-03-23T20:07:00.000-07:00

Feedback Is Fuel

Eating the right foods is just one part of fueling your workouts — the other is all in your head. As you're working your butt off to achieve big results, even if you can't tell a difference, there's the satisfaction of other people noticing.

Positive feedback is great because it gives you added motivation to keep busting your butt. People may not understand your positive lifestyle yet, but you KNOW you're doing something right if they pay you a compliment. So, when your friends and family say you look slimmer (though maybe they still think you're crazy for getting up at 5 a.m. to work out), take that flattering remark and use it as fuel to continue making it to the gym each day. When your co-workers say you're looking re-energized, take that as motivation to say "no, thanks" to that big hunk of chocolate cake they're passing around the office.

Every time someone notices your new lifestyle and attitude, it's a pat on the back that will make you feel awesome. Use that feedback as fuel to stick with it!

Here's what one online teammate had to say about her accomplishments on the Message Boards:

"Ok, so I know it doesn't seem like much but I have lost 8 pounds in exactly 6 days. I am sooooo happy! Now you have to understand that for me this is a big thing. I haven't stuck to a workout in such a long time. And some of the things I do in my workouts are incredible! I never thought I would be able to do chair lifts and so many squats. I am in pain and it feels good! Just wanted to share my happiness with you all. Now I have to work hard this next week so I can pull another great number. I got my sister to join, so I am now officially in battle mode to be the Biggest Loser! Anyone interested in joining? Let me know. And if you have any great weight loss numbers, please...BRAG!" – kikikins

Go ahead and share with her and your other teammates what you done on the Message Boards — get your own feedback as fuel!

Tomorrow's Tip: It's Not Just About Weight Loss

Find the Middle Ground ~ From Jillian

2009-03-17T12:32:00.000-07:00

What's your favorite treat? Come on now — if you could eat your way out of a room filled with one kind of food, what would it be? Cake? Potato Chips? Chocolate? Cheese? Ice cream? When you know that you can never have just one potato chip, it's tempting to swear off that food forever — especially now that you're focused on improving your health, diet, and physique. But as many of us have found out from experience, labeling something as "forbidden" makes it all the more appealing!

A critical step in renouncing the destructive, all-or-nothing mind-set is knowing how to walk the line between self-denial and self-indulgence. It is the middle ground that offers the best foundation on which to build your new life. Denying yourself little pleasures such as an occasional glass of wine or a chocolate truffle will only make you feel deprived, frustrated, and ultimately hopeless about maintaining your discipline. A temptation is a lot less powerful if it isn't totally forbidden. This is where moderation comes in.

There is room for all foods, no matter how "bad" they are; it's just a matter of being conscious and careful of how often and how much. It's fine to have a piece of cake now and then, just not every day, and not the whole cake.

Jillian.. Biggest Loser Trainer

Been too long!

2009-03-12T09:53:00.000-07:00

It's been a long time sicne I wrote here! I have slacked off from my strict diet, but have continued excersise, also not a ridged. But have continued to slowly lose the pounds.

This morning I actually saw 131.4! Haven't seen that in years!!

I have been gearing up to get the slimfast back out and start counting and writing the calories down everyday. My goal is 125 by May 13th, so I still need to lose 6-7 more pounds by the end of the next 6-7 weeks or so.

I know I can do this. But I actually think I look just fine..grat even at where I am now. Maybe that's why I have backed off?? But a goal is a goal right!

Tune in to Your Body

2009-03-06T14:19:00.000-08:00

Tune in to Your Body

Your body is trying to tell you something, but you're just not listening! To win at the weight-loss game, you've got to make some changes. One of the most important ones is to stop listening to anything but your body to establish a realistic weight for your specific build. Forget about what you see and hear from pop-culture sources.

Another thing not to rely on is the body mass index (BMI), which determines the amount of fat you have on your body according to your weight and height. Here's why you're not going to use it: It fails to distinguish between fat and muscle, so the BMI will ultimately give you an incomplete sense of the shape you're in.

Today, the medical industry has set its weight guidelines according to the waist-to-hip-ratio method, which is a much more accurate way of arriving at an ideal goal weight. Follow these steps to find yours:

Get a tape measure and measure your waist right at the belly-button line.
Standing with feet hip-width apart, measure your hips at their widest point.
Now simply divide your waist measurement by your hip measurement. This is your waist-to-hip ratio.

The ideal waist-to-hip ratios are 0.80 for women and 0.95 for men.

This is from Jilian Micheals from Biggest Loser

One Step Back!

2009-02-23T16:13:00.001-08:00

I was out of town last week.. and around way too many bad things! Cookies...!

I gained a little back, however I did stick to excersise, so it could have been worse! LOL

I See 133.8 Today!

2009-02-13T08:04:00.000-08:00

Yeah.. it's just BARELY but I'll take it! It's a NEW NUMBER! Yipee!

Vitamin D Deficiency and Weight Gain

2009-02-13T08:00:00.000-08:00

Vitamin D Deficiency and Weight Gain

Everyday Health member pangea52 writes, "I just found out that I'm very deficient in vitamin D. I've been doing some research on this and apparently it can be related to the inability to lose weight as well as increased weight gain, among many other things. This was news to me! I'm wondering if others are dealing with vitamin D deficiency and what your experience has been with supplements?"
Have advice for this member? Join the discussion!

http://www.everydayhealth.com/CS/forums/383668/ShowThread.aspx

Here is another article I found.

Do you feel tired and achy during the winter months? Your symptoms may be a sign of a vitamin D deficiency. If you suspect you're vitamin D deficient, you can have your doctor perform a simple blood test to check your levels, says Dr. James Dowd, associate professor of medicine at Michigan State University. Bob talks with Dr. Dowd, author of The Vitamin D Cure, about the causes, symptoms and cures of vitamin D deficiency.

Causes:
*Lack of sun exposure: People who work indoors or live in northern climates where the sun shines very little in the winter often don't get important doses of vitamin D from the sun, Dr. Dowd says.

*Race: Latinos and African-Americans are at a much higher risk of becoming vitamin D deficient because they have more melanin in their skin, Dr. Dowd says. "That's because melanin is a natural sunscreen and it blocks the type of sunlight that helps you make vitamin D, so your risk goes up the darker your skin is," he says.

Symptoms:
*Fatigue: "It can be a quite severe fatigue," Dr. Dowd says. In fact, those diagnosed with chronic fatigue syndrome may also suffer from lack of vitamin D, he says.

*Body aches: "Bone pain, muscle pain, joint pain [are all signs]," he says. "[The pain] typically moves around—one day it's your back that bothers you, a week later it's your shoulders and the next day it is your feet and hands."

*Difficulty controlling weight: Vitamin D plays a role in regulating weight, and Dr. Dowd says a deficiency may make it difficult to keep your weight in check.

Cures:
*Supplements: A daily multivitamin has about 400 units of vitamin D, but Dr. Dowd says you still need to take a straight vitamin D supplement on top of the multivitamin to reach normal levels. "Your average [100- to 200-] pound person is going to require probably between 2,000 and 4,000 units of vitamin D a day," he says.

*Sun exposure: Eating lunch outdoors when possible or going for walk during a break to get sun exposure will help you achieve normal vitamin D levels, Dr. Dowd says. "Increase your sun exposure at midday between spring blossoms and fall colors," he says.

*Eat vitamin D-rich foods: Dr. Dowd says green, leafy vegetables, fish from the ocean and sun-dried produce such as mushrooms, peppers and tomatoes are excellent sources of vitamin D.

Know How Many Calories You Need To Eat?

2009-02-10T10:00:00.000-08:00

Here is a link to help you know what your calorie needs are for your height, weight, and age. I was really wanting to know for sure for myself and found this!

http://www.revolutionhealth.com/calculators/daily-calorie-needs

Hope this helps! It did for me!

Boy Last Week was Really Hard!

2009-02-09T12:45:00.001-08:00

Monday I was on the couch most of the day, not feeling good at all! No excersise!

By wed. I noticed I seemed to have gained weight and realized I was constipated..(I hate that word!) so ON with the fiber suppliment!

Wed. was good. I did a hard workout that morning and then that night I played REALLY hard with the youth playing basketball and had BLAST!

Thurs. was SO Sore and tired from killing myself the night before so no excersise.

Friday the Fiber started kicking in.. Oh Boy! I did work out though.

Sat. I had a REALLY hard time with the fiber..! No excersise because I had my daughters here visiting... but my real weight was showing back up on the scale!

Sunday it finally showed I was back at 135! WHEW! But this morning I weighed in at 134.6!!

So YeeeHaa!! I'm still headin' in the right direction! DOWNWARD on the scale! LOL

Message for Carley!

2009-02-02T09:42:00.000-08:00

Hey Carley.. I think you need to look at this the same way I tell my kids when they stand at the door and see a HUGE MESS and just can't face cleaning there room!

Just take it a little at a time! Don't look at the whole room, because that is too overwhelming! Just take One Corner at a time.. do that..then go to the next..then go to another spot.

Remember.. No Looking around the room at the rest of the mess!! Pretty soon it's DONE!

In other words to apply this to you..

NO LOOKING at the scale at how much you weigh, Just at How Much You have Lost!

Even ONE POUND a week is LOSING Weight!

You need to take EVERYTHING out of your house that is BAD! Sugary Sweets... Chips.. anything that is JUNK! Your kids need to eat the right way too, so they need to get used to healthy snacks too!

Having cookies around the house is bad... so if the kids want cookies, then buy a small bag and have them eat what they are allowed, then have them take the rest out to the neighbor kids! KEEP THEM OUT OF THE HOUSE!! Same goes with anything else like that.

Get baby carrots, apples, oranges, bananas, grapes... YUM! These things are soo yummy! Get wheat crackers...Raw nuts like Almonds or Walnuts. Take a look at the sites I posted for snack ideas!

As soon as you see the weight begin to come off, you'll feel so excited.. that is MY Motivation! Satan tries to get me down if it's only one pound, but a good little spirit is right there to tell me "You're DOING GOOD! Keep it Up! Don't Give Up! Keep Your Goal in Mind!"

Give yourself as many months as you need to lose 2 lbs a week! I gave myself 5 months..until my Bday in May. I'm pretty sure I can do that!

Here is the cool thing for heavier people. The more you weigh, the more calories you burn during excersise! NO FAIR! lol But lets say for example, I run for 15 mins and burn 100 calories.. someone heavier will burn more than me! (I wish I could find that ratio graph!) But I've seen it! Maybe that's why heavier people can lose more weight than smaller ones..they have more to lose, and their muscles have more to deal with making them stronger! SO when they work out they burn more!

So.. I think I know something else for you. I know there are MANY things that you are looking at in your life that needs changing. MAKE A LIST! Don't try to do too much at once!! That is OVERWHELMING!! That's the same as at the beginning of this letter! A kid looking at his Horribly Messy Room and being frustrated at all he has to do! Take it One Step at a Time!

Make that list, and work on one or two things at a time..not the whole list! And Prioritize! Most important first! Your Health is FIRST! A drowning mother cannot save her child while she is drowning! She must get her air first..so she can help her children! Like in an airplane! When they are going over the emergency stuff. They always say the Adult must put his airmask on FIRST then the childs!

A Healthy Happy Mother... nautrally tranfers that to her children! TAKE CARE OF YOU!

Don't know what happend! But I'm 135 lbs TODAY!

2009-02-01T12:25:00.000-08:00

Ok..so maybe since it's Fast Sunday, I may have lost a smidge extra since this morning..LOL! Before church I was 135.6..not I'm 135! Hehe

I'll take what I can get! It PUMPS ME UP!

I have been looking for a 2 lb week and now I have it. Whew! Thanks again Heavenly Father!

An Early Weigh in! 136.4!! And Size 10 Jeans!

2009-01-30T08:48:00.000-08:00

I couldn't help it! I'm fanatical about weighing! I finally got off 137!!

I skipped my workout yesterday because my body has just been so tired! And look see! I still lost weight!

Funny how I used to say I'd NEVER count calories..but I am and it really is an EYE OPENER! EVERYONE should do it!

I also said I'd NEVER MEASURE my food.. but I have. (ya have to to get the correct calorie count) And now that I have been measureing I can pretty much eye-ball my servings... so no big deal!

WOO HOO!!!!

I Thank Thee Heavenly Father for ALL of Thy Help! I Love You!

I just tried my size 10 CK Jeans... and they fit FABULOUSLY! So comfy too! SIGH!

Whey or Soy Protien?

2009-01-29T18:09:00.001-08:00

Whey Protein vs. Soy Protein
Athletes and Bodybuilders swear by it, but researchers are concerned about the potential effects of animal protein on the body. As a result, many are turning toward soy protein and whey protein instead. But, what are the benefits, drawbacks, and differences between these different forms of protein? And, how much should you include in your diet in order to garner the benefits you are looking for? Protein has been garnering extra attention as the health conscious realize the benefits of including protein in their diets. Protein is needed to help rebuild the body’s tissue, which is particularly important to athletes and bodybuilders. In fact, the body is in need of a continual supply of protein in order to repair and to build its tissue. Protein is also essential for producing antibodies, hormones, new muscle tissue, and blood hemoglobin. All protein that is lost within the body must be replaced and protein must be present in order for new tissue to be constructed.

While athletes swear by the ability of animal protein to build muscles, researchers are concerned about the potential effects of animal protein on the liver and the kidneys, as well as the link between animal protein and osteoporosis. As a result, many are turning toward soy protein and whey protein instead. But, what are the benefits, drawbacks, and differences between these different forms of protein? And, how much should you include in your diet in order to garner the benefits you are looking for?

Soy Protein

Soybeans contain high quantities of protein (considered to be of equal quality as animal protein) and also contain substantial amounts of amino acids. In addition, soy has been observed to lower cholesterol. Even the Food and Drug Administration (FDA) has stated 25 grams of soy protein per day can reduce the chances of developing heart disease.

Soy protein has also been found to reduce the symptoms of menopause, to reduce the risk of developing osteoporosis, and to help prevent a number of diseases related to hormonal issues. These include endometrial cancer, breast cancer, and prostate cancer. Soy protein has also been shown to speed up the metabolism of the thyroid, which can help with obtaining a leaner body. If you are intolerant to soy, however, its specific protein can actually have the opposite effect.

A number of soy protein products can be found at health food stores, including food bars, soy burgers, and even soy-based beverages. Those products containing soy protein isolate generally have the highest saturation. Other products containing soy protein include soy flour, whole soybeans, and tofu. Be sure to check the product label in order to determine the amount of soy protein the product contains.

Remember, however, soy isoflavones, which are sold as supplements in health food stores, are not the same substance as pure soy protein. Nonetheless, soy isoflavones possess a number of beneficial effects, such as improving kidney function and preventing bone loss.

If you are not allergic to soy, there are very few side effects to including soy in your diet. In some people, however, consuming soy on a routine basis can lead to an upset stomach and may even cause diarrhea or constipation.

Whey Protein

Like soy protein, whey protein has been shown to provide a number of benefits. For example, clinical studies have shown whey protein can:

Act as a natural antibacterial or anti-viral

Assist in maintaining the proper weight

Reduce the symptoms of Chronic Fatigue Syndrome

Reduce liver damage

Improve the function of the immune system

Improve blood pressure

Improve athletic performance

Improve the function of the digestive system

Reduce gastric mucosal injury

Whey protein is very high in biological value (BV), which is highly sought by athletes. In short, BV is the amount of protein your body can replace with 100 grams of consumed diet. The only other foods containing high levels of BV are whole eggs and egg whites. Unlike eggs, however, whey protein does not contain high levels of fat.

While soy protein is derived from soybeans, whey protein is derived from milk as a diluted byproduct of the cheese-making process. Fresh liquid whey protein contains only about 1% protein because it is mostly comprised of lactose and water. For this reason, it takes about 229 liters of milk to produce just one kilogram of high quality whey protein isolate.

While in its original form, whey protein affects the digestive tract in much the same way as yogurt. Therefore, it is considered to be a natural remedy for many intestinal issues. In fact, it is often used in Sweden to help prevent bowel problems, gas, and constipation. Nonetheless, it can have the opposite effect and actually lead to constipation for some individuals.

The amount of whey protein recommended in a person’s diet depends on his or her weight, gender, age, level of activity, and overall health. Including both soy and whey protein in your diet can be very beneficial to your health; but, since both can lead to constipation, be sure to follow a high fiber diet to help keep your bowel movements regular. Try one or both of these all-natural health supplements and discover the results for yourself!

The Colon Cleansing & Constipation Resource Center is sponsored by Global Healing Center, Inc. The Resource Center's website features information on constipation, articles on colon cleansing, and research on the latest treatments. For more information, please visit The Colon Cleansing & Constipation Resource Center.
By C. Olon
Published: 3/21/2007

Great Sites For Eating Well & Healthy!

2009-01-29T14:11:00.001-08:00

www.eatingwell.com (main site for recipes, articles, and more)

- http://www.eatingwell.com/recipes/collections/quick_healthy_snack_recipes.html?utm_source=EWDNL (healthy snack ideas)

- http://www.eatingwell.com/recipes/collections/quick_healthy_dessert_recipes.html?utm_source=EWDNL (healthy dessert alternatives)

Still at 137~But I'm wearing some smaller pants!

2009-01-28T16:02:00.000-08:00

WooHoo! I am wearing some jeans I haven't been able to get over my butt for some time now!! So nice! And they aren't even tight!

Man! I am wanting something yummy to eat so bad! I ave been so good for 5 weeks now and I'm starting to get really ansty to eat something!

I think I need to go and get it out of my system and then get right back to the counting!

Besides.. that second week I went to a pizza joint and didn't over do it, but really enjoyed myself, and the scales were still good to me!

So yeah.. I'll be good!

WooHoo 10 lbs Lost as of Today!

2009-01-25T13:30:00.000-08:00

Sigh...

The next 12 are going to be hard. I really have been searching for information that I soon will share here. I found some great articles about when to eat and what to eat. Wait! Maybe I did share that! lol

Anyhoo.. I'm excited! Because I will NOT give up!

I have given myself until my Bday in May to do this..and if I keep at the pace I am going it will be off by April 19th (12 more weeks). That's a month early.

In the meantime, I need to figure out how to eat healthy and not depend on the SlimFast.

I have to say that I AM learning about stuff and have been really searching for answers on food and what types of excersise to get reid of the belly and thighs..among other places! lol

Calories Burned Counter! Really Cool!

2009-01-24T07:12:00.000-08:00

http://primusweb.com/fitnesspartner/jumpsite/calculat.htm

Just type in your weight and how many minutes you want calculated! Gives TONS of diff senarios of excersise including house work!

Should You Eat Before or After Exercise?

2009-01-23T20:44:00.000-08:00

Should You Eat Before or After Exercise?
By Martica Heaner, M.A., M.Ed., for MSN Health & Fitness

Q: Is it better to eat before or after exercising?

A: Many misconceptions surround eating and exercise. Some people avoid food before a workout because they worry they’ll get nauseated or have cramps. Others don’t eat in the morning because they think they’ll burn more fat if they move on an empty stomach. Some athletes assume that hunger pangs before practice are a good thing, because they think that their body is diverting all its energy to the workout instead of digestion.

None of these beliefs are true.

The bottom line is this: When you expend energy by exercising, you need to consume extra energy to fuel the activity. How much you should eat and at what time of day depends on the type and duration of your workout, as well as when you last ate and what was on the menu.

Ideally, how much energy your body uses (how many calories you burn) and how much energy your body takes in (how many calories you eat) should be in balance all day. Keep in mind that your body burns around 100 calories an hour at rest and during sleep, so you don’t just need energy for exercise, you need food throughout the day to fuel being alive. If you are highly active, if you eat big meals, or if you go for long periods without eating, you can upset this balance and cause extreme energy highs (surpluses) or lows (deficits.)

When you first wake up, you are likely to be low on energy. It works like this: If, the night before, you ate dinner at 7 p.m. and then nothing else until breakfast at 7 a.m., you would have gone 12 hours without added fuel. Your body may have burned around 1,100 calories during this period. Most of the fuel used would have come from your stored fat and glycogen (carbs).

But you have a limited supply of carbs because they are stored only in small amounts in your liver and muscles. Even though the body has plenty of fat stored, for fat to be “burned”, or metabolized, carbs need to be present. Often, the liver’s carb stores are nearly depleted by the morning, so many people may wake up in the morning in a state of energy deficit, where there are not enough carbs to provide energy and to help utilize fat.. So they need breakfast to infuse more energy into their body.

If you skip breakfast and do a tough workout, you launch a depleted body into even greater depletion. Say you burn 500 calories during the workout. By the time you eat later that morning, you may have dipped into an energy deficit of 1,600 calories (that is, 1,100 calories burned while you sleep, plus 500 from the workout). Now your body is famished for fuel. However, you may not feel hungry in this state (known as “ketosis”) because your body has shifted to starvation mode to preserve its resources. Diminished hunger is one of the side effects. But a lack of stomach rumblings doesn’t mean your body doesn’t need fuel—it does. In fact, at some point it will demand more fuel—you’ll likely binge and go into a huge energy surplus to compensate. This ends up being a roller-coaster calorie ride for your body.

In another scenario, if you overeat and are inactive, you can find yourself in a state of energy surplus. So let’s say you eat a big lunch at 1 p.m. (cheeseburger, fries, shake) and take in around 1,200 calories. Then you sit at your desk and burn about 500 calories until it’s time for dinner at 6. In this case, you may enter the meal in a energy surplus of 700 calories (1,200 calories from lunch, minus the 500 you burned sitting at your desk). If for dinner, you ate another big meal of 1,000 calories (fettuccini alfredo, a soda and dessert ), you could end up with a larger surplus of around 1,700 calories. If you remain sedentary for the rest of the evening, not much of that will be burned off. Then the next morning if you wake up to a big breakfast, your body stays in positive energy balance. This is a recipe for weight gain.

Dramatic calorie highs and lows aren’t good for you. Researchers at the University of Georgia studied the eating patterns of athletes and found that that men and women had higher levels of body fat when their eating patterns fluctuated wildly throughout the day, even if they were in energy balance by the end of the day. In addition, they had worse muscle mass, lower energy levels and poor mental focus compared to athletes who ate consistently over the course of the day. Those athletes who ate regular, small meals, and more before, during and after intense workout sessions, showed the best performance in their sports and were the leanest.

The moral? For optimum performance, match your energy intake to your hourly energy needs. Of course, short of living in a laboratory, there's no sure-fire way to know your precise energy-balance status. Still, you can avoid drastic energy fluctuations by eating small-to-moderate sized meals every three or four hours. And if you are going to do intense or long exercise sessions, eat more before and during to compensate.

Pre-Workout Snacks

Don’t enter a workout hungry. If you start exercising in an energy deficit, your body is likely to preserve fat and perform poorly. If you tend to bonk out midway through a hard session, low energy may be the culprit. Quick absorbing carbs with a high glycemic index will give you fast fuel. So before a tough workout, have a sports drink, juice, fruit, bread or pasta to take in some calories. Depending on the intensity and type of activity you are doing, you may be less likely to have an upset stomach if you avoid high-fiber foods at this time. Or if you have them, wait an hour or two to digest before you start your workout. If you need to grab a snack minutes before a workout, chew thoroughly and go for a quick-digesting, high-carb food. But, if you are merely going on a moderate-paced walk for 45 minutes, you probably don’t need extra food unless you’re heading out first thing in the morning. But if you are going to do two spin classes, an 8-mile run or something equally vigorous, fuel up beforehand.

During a Workout

Again, what and how much you need depends upon what you are doing. If the workout is intense and lasts from 60 to 90 minutes or longer, you probably need extra fuel. A sports drink or energy gel is the easiest absorbing solution, although bread, juice, fruit or an energy bar work too.

The Post-Exercise Energy Window

If you went on an easy walk for an hour, you don’t need to eat extra. But if you had a high-intensity workout lasting 60 to 90 minutes or longer, then it’s crucial to eat afterwards. Within the first 45 minutes post-exercise, there is a “metabolic window.” This means that enzymes that replenish muscle carbs are at their highest levels. Plus, insulin, which rebuilds protein stores, is at peak levels. So eating a carb-and-protein mix (peanut butter sandwich, yogurt with fruit, bagel with cream cheese, or a handful of nuts) at this point will maintain muscle, replenish glycogen stores and reduce the amount of fat your body stores. Even a sport drink or a piece fruit are a good idea if you don’t have something more complex available. (These calories are needed to recover, so they are less likely to be stored as excess fat.)

The problem is, it may be an hour or more before you get a chance to eat, especially if you’re at the gym and need to grab a shower before a long journey home. Missing the metabolic window is bad news: If you delay refueling, you slow carb replenishment by 50 percent and protein repair by 80 percent, according to John Ivy, an exercise physiologist at the University of Texas and the author of Nutrient Timing. And that means that you may be sluggish and fatigued during tomorrow’s workout.

Sometimes an immediate side effect of a tough workout is that you are not hungry. But, you still need some calories. So drink juice or a sports drink at the very least. If you experiment with different food options, you should be able to find something that sits well with your stomach and improves your performance.

Find all articles by Martica.

Do you have a fitness or weight-loss question for Martica?
Send e-mail to experts@microsoft.com. Please include Ask Martica in the subject line.

Each of our experts responds to one question each week and the responses are posted on Mondays on MSN Health. We regret that we cannot provide a personalized response to every submission.

Martica is a Manhattan-based exercise physiologist and nutritionist and an award-winning fitness instructor. She has written for a variety of publications including Self, Health, Prevention, The New York Times and others. Martica is the author of seven books, including her latest, Cross-Training for Dummies.(Read her full bio.)

Exercise Expenditure Chart

2009-01-23T06:19:00.000-08:00

Exercise Expenditure Chart

WEIGHT (in pounds) 100 125 150 175 200 225 250 275 300 325 350

ACTIVITY Calories Burned During One Hour

Walking 4 mph 199 249 299 349 399 449 499 549 599 649 699
Jogging 5 mph 376 426 476 526 576 626 676 727 776 826 876
Swimming 199 249 299 349 399 449 499 549 599 649 699
Cycling 13 mph 560 610 660 710 760 810 860 910 960 1010 1060
Heavy Aerobic 444 494 544 594 644 694 744 794 844 894 944
Light Weights 172 222 272 322 372 422 472 522 572 622 672
Intense Weights 392 442 492 542 592 642 692 742 792 842 892

Feeling a bit weak..

2009-01-22T15:11:00.000-08:00

I have been so tired! I felt really good tuesday, but today I am back to feeling tired. I really am trying to eat more, and in doing so have noticed I have been feeling tugged to eat things I shouldn't. But I have remained On The Wagon! lol (ok.. I had a nibble of Blakes Cheetos yesterday.. but I was more than a good girl!)

I have continued to do my excersise in the morning! I have that going for me. But some days I don't push as hard as others, especially when I am tired.

I even woke up the last two days with Leslie Sansone's Fast 4 Miles Walk DVD music in my head! LOL Too Funny!

Well, I also have to say that I seem to still be losing. I know that if I'd push the workouts more, and even do a little one before bed, I might see faster results, but then I tell myself I gave myself until May to be back down to 125. I'll settle for 130! Right now I'm at 137-138, depending on what my scale feels like saying!

My scale is another issue! It's old and I can step on it 5 times and I'll get 5 diff readings! I need to go out and get a digital scale..but I don't want to put out the $20 bucks! I really need to for my SANITY! LOL

Back to maybe sticking in an extra workout. Ii did that last week, where I did my 30-40 mins of walking in the morning and then a Tae Bo 8 min work out at night..and I felt pretty good. So I need to do that more! Maybe 3 nights a week I should do this to start.

I also have been trying to figure out how to eat good without leaning of the slim fast. I think the SF is the reason I have had some bowel issues the past few days. So I had cherios and peaches for brekfast, and a grilled tuna sandwich for lunch. But those snack attacks are coming harder too! So I need to figure something out!

I know.. I NEED MORE PRAYER!

Hey! It's Working!

2009-01-18T16:24:00.000-08:00

My pants are getting looser! And last night I had to wear some khaki pants.. last time I wore them they were tightish. Last night they fit very comfortably!

I hope I can get back to wearing my wedding ring by next week! Maybe two weeks at the latest!

This is SOO GREAT!

I started a Food Journal

2009-01-14T21:34:00.000-08:00

It really helps! I figured out my BMR which is 1,121, and then I am figureing on eating just 1,100 to 1,200 calories a day, so I will burn more than I take in.

The BMR is the calories that I will burn in a day by just sitting and not doing anything all day. So if I only eat that amount of calories.. I should be burning off more than I eat easy!

I do at least one 50 min workout a day( My Fast 4 Miles which if you really ped'ed out the steps and how many times we actaully jog, it's probably more like 6 miles), and add extra throughout.. like dancing of jumping on my mini tramp, and doing some reps with my resistance band, so I should be dropping the weight a little better than I did the previous weeks.

We'll see.

Yesterday I only ate 900+ calories (oops) but today I forgot to count up after lunch to see what I had left for the day, and I ended up eating like 1,200. So really I should still be ok.

I noticed this morning that I am losing my muffin top. I wear the same pants for every workout.. and I noticed I am trimming a bit, so that was VERY encouraging!

WooHoo!

Weigh In..

2009-01-14T21:28:00.000-08:00

March 1: 132.6

Feb 22:134.4 Was out of town for a week..ate too many cookies!

Feb 15:133.6

Feb 08:135Hard Week!

Feb 01:135!!

Jan 25:137

Jan 18:138

Jan 11: 140

Jan 04: 141

Dec. 28: 142

Dec. 21: 147

I LOVE Biggest Loser!

2009-01-14T08:38:00.001-08:00

Last night was very touching! But through it all.. it was also a very interesting show!

There is this gal who just can't commit to pushing herself and Bob came UNGLUED! He was cussing a Blue Streak trying to make this gal run onthe treadmill without stopping at 20 seconds. YIKES!! And when she Finally did it you could see she wasn't even struggling! He was POSSESED by Jillian Micheals! (The other trainer that can be pretty datn mean!.. but she has a hear too)

So yeah.. while watching they did a a little stroy of Filipe.. the dark blue guy.. and it showed a shot of him standing with his wife in front of a picture of the Salt Lake Temple! So Cool!

And I have to say I am VERY impressed with the gal in the lite green! She has a Bog Heart I tell ya! On the Big Challenge of the day they had to canoe over an area and then park it at the shore and run/walk up a big hill to the top! She made it first!! WOO HOO!! And then at the VERY end..WAY behind even the next to the last guy, comes the Orange Guy (the 19 year old kid that is THE HEAVIEST EVER). Well.. everyone is at the top..and SHE goes down to help the kid! (not to brag but I would have done that too). So then a couple mins later everyone else came down to help and support the kid upthe hill! It was So Inspiring!!

I LOVE BIGGEST LOSER!!

It's airs Tues nights from 8-10 on NBC!!

WooHoo! I Love Leslie Sansone! 4 Fast Miles Walk!

2009-01-12T08:52:00.000-08:00

You guys REALLY need to try this! This is the only excersise I have been doing and I am STILL losing weight! I don't really feel any difference in my pants yet, but I know I will soon!

Here is the link to Leslie Sansone's 4 Fast Miles.. http://www.lesliesansone.com/store/product14.html

Here is the link to her Home Page..
http://www.lesliesansone.com/walk/

Here are some tips!

When we do side steps... I always either swing my arms out to my sides or in front of me while doing the steps. I also will alternate and push my arms and hands behind me to get my tri-cepts!! Using small weights with this is good too!!

When she has us do front kicks.... I kick straight out all the way up even with my waist and punch out with my opposite arm.

When she does knee lifts... I lift my knee all the way up to my chest as far as I can that is natural, and I twist just a little and do a CRUNCH! And DO IT HARD BABY!

GO GET THIS DVD!!

Ok.. So I blew Saturday Dinner!

2009-01-11T21:25:00.000-08:00

Can ya blame me???

Tony invited us to the new pizza/arcade in LG! Me, Roger, Blake and CJ went. It was really yummy.. and Fun! Poor Blake though.. he didn't eat much but he was so excited!

He had to go potty while we were there and this lady got to the restroom door just before us!! Blake grabbed his tummy and grimaced...I got really worried!! Fortuantley she let us go first! Whew! That was CLOSE!!

Ok so.... I had 4 small.. and I MEAN SMALL pieces of different pizzas, and 1 sliver (1 1/2 inch at the base) of a dessert pizza that was cookie dough. Good thing that was the last piece! YIKES that was GOOD! I also had some salad.. not to worry! With mostly fresh spinach! And a drizzle of dressing. I have always been a dressing drizzler though. ;0)

Blake had to wait for me to finish my salad before taking him to the arcade.. but we went on in and had a great time! It was like a Chuck E. Cheese only smaller! Really fun! He got 333 tickets to turn in and got a flashy squishy ball, a Sponge Bob Bubble Blower Necklace thingy, and 2 parachute guys!

Next time we go to LG I hope we have enough money to take the whole family there.. that was really a cool place! (Tony treated us.. so that's why we got to go*grins*)

Man! I am sick I think.. that will set me back!

2009-01-11T21:20:00.001-08:00

Blake has been sick since wed. afternoon.. he actually didn't throw up or the D word until Thurs morning... but he has been sick every day, poor lil guy! I'm taking him to the Dr. tomorrow afternoon if he isn't really alot better.

But yeah, I was feeling a little questionable yesterday, and this morning, I really felt strange..and VERY tired. But I have been sleeping on a friends floor for 2 nights and not getting enough sleep.

Explaination of sleeping on a floor: We went to La Grande for my grand daughter's 1st Bday over the weekend! We always stay at my friend Tony's house. We pull out his hide-a-bed and put the mattress on the floor. Not very comfy,, but it's fun and we love to visit "Uncle Tony"...(Blake's adopted Uncle Tony...my long time friend).

So anyway.. I am feeling under the weather, and tomorrow I am to get up and start my week of Managment and Exercise! SIGH.. I hope I can do it! I better get to bed and get some sleep!

What I'm Eating

2009-01-09T12:50:00.000-08:00

I guess I should say what I have been doing..

In the morning after I work out, and sometimes not until 9am, I drink a Slimfast(actually the walmart one) Shake. If I have fruit here I also eat a peice of fruit, or have a yougurt.

Then about 2 hours later I have some sort of snack..like yesterday I had a big tablespoon of peanutbutter.

For lunch I have another Shake, and fruit. Yesterday though I saw on my actual SlimFast powder container, that I could also have a half a sandwich..so I had a half ham sandwich with no cheese, and just a teeny bit of mayo..and I mean teeny!

Then again for snack time I was hungry and am out of fruit..so I probably was bad.. but I had a peice of toast with a tiny amount of butter with a piece of cheese.

Dinner I had turkey breast with steamed carrots and madarine orange slices and one peice of whole wheat bread.... and then nothing else!

I am holding to my No Eating After 6pm and I have been fine!! And even though tis doesn's spound like a lot to eat..I haven't been starving. When I get a little hungry I wait until it's my snack time and I have been fine with that.. of if I can't wait I'll just have a little nibble of something.. like carrot sticks or a slice of apple.

I DO need to work out earlier, because I know I should be eating breakfast by 8 at the latest! That is something I DO need to fix!

And I WILL NOT starve myself..because we ALL know that doing that only makes our body store fat even more readily!! So even if I eat all day.. it will only be small amounts and it will be things that are good for me.

I have CUT OUT SUGAR! No deserts.. no cookies, cakes, candy... also no excesive amounts of bread (although alll of those things I LOVE)

WooHoo! The Scales are Turning!

2009-01-09T12:23:00.001-08:00

I know..I'm not supposed to weigh evey day, but it's a habit.

It does get discouraging though..weighing every day and it either not doing somehitng or it seems to go up!

Well.... after 2 solid days of workouts and watching my intake... I stepped on the scale and it said 140! That is a mile stone for me!!

I LOVE it! Now that it is finally moving that REALLY gets me encouraged to keep on going!!

This morning I didn't really feel like working out..and almost didn't, but I just pushed myself a little extra and did it! I'm soooo glad I did!

My body is tired though, so even though I have had this breakthrough I need to take a break. But I WILL NOT take a break from my intake control!!

I AM SO STOKED!

My BMR is 1,121.3 What's Yours?

2009-01-09T12:15:00.000-08:00

Burn, Baby, Burn How hot do you burn?

The number of calories you burn in a day is known as your total energy expenditure (TEE). Rates vary from person to person, so it's crucial that you take the time to learn yours. Once you know your TEE, you will be able to balance your caloric intake and expenditure in a totally efficient way as you work toward your weight loss goal.

Your TEE takes into account three factors, so be prepared to do three calculations to get your final number. Today we'll focus on the first one — your basal metabolic rate (BMR).

Your BMR is the number of calories your body burns in a day when operating at absolute minimum capacity. Basically, imagine sitting on the couch all day. (Is this a little too easy for you to imagine? Don't worry — we'll fix that!) Your BMR, then, is the number of calories your body burns just to maintain your heartbeat, digestion, respiration, tissue repair and other organ functions. That's it.

BMR is influenced by a number of factors, including age, weight, height, gender, environmental temperature, and diet and exercise habits. Because of these varying factors, it's hard to pin down your BMR to the precise calorie, but we can get pretty close. Here are some formulas for figuring out your BMR. Get out your calculator and plug your numbers into whichever formula applies to you.

MALE: 66 + (6.3 × body weight in pounds) + (12.9 × height in inches) − (6.8 × age in years)

FEMALE: 655 + (4.3 × weight in pounds) + (4.7 × height in inches) − (4.7 × age in years)

Keep that calculator handy. Your basal metabolic rate accounts for only about 75 percent of your total daily caloric expenditure.

Mine is 1,121.3. This is cool! I can see what I really need to be doing to burn enough to make it count!

I got this from Jillian from Biggest Loser. She sends out daily emails! There are some good articles.

You can go here to subscribe to the emails.. I think.
http://secure.agoramedia.com/manage_subscriptions.asp

How quickly can I lose 30 pounds?

2009-01-08T21:08:00.000-08:00

How quickly can I lose 30 pounds?
By Martica Heaner, M.A., M.Ed., for MSN Health & Fitness

Q: I lost 15 pounds and have kept it off for three months. I'm 5 feet 7 inches and now weigh 167 pounds, but my ideal weight is 135 pounds. Is it realistic to try to lose five pounds a month? And what exercise can help keep me from getting flabby?

A: Be careful of getting attached to a specific number when it comes to your "ideal" weight. So many individual factors play a role in determining what your optimal body weight is that's it's hard to say exactly what the best weight is for you. And keep in mind that for many women, their ideal weight from a health standpoint may be more than their ideal weight from an aesthetic standpoint. (Women often think skinnier is better, but just as overweight people have higher risks of disease, so do underweight people.)

Although 135 pounds for someone who's 5 feet 7 inches is not technically underweight, 135 may be too low for you if you are big-boned and muscular. It's better to shoot for a range, and remember that scale weight alone doesn't give you an indication of your body composition, or the amount of muscle mass versus body fat that you have. A person can be muscular and have low body fat, but weigh on the heavier end of an "ideal" range, but look great because he or she is lean and firm.

In any case, 30 pounds is a lot to lose, and while it can be done, it requires a commitment and long-term lifestyle changes. You're right to aim for a slow rate of weight loss, and one or two pounds a week is considered to be a healthy pace. To keep yourself motivated, rather than focusing on the 30 pounds, aim for something smaller, like four or five pounds. Once you've reached that first, more easily achieved goal, set a new goal until eventually you reach your target weight.

Keep in mind that a few things may impede your progress. First, the closer you get to your optimum weight, the harder it may be to lose. This is especially true if your body considers your "optimum" weight to be one that's five or 10 pounds more than the weight you desire.

Also, the fact that you've lost a considerable amount of weight already will affect your weight loss now and going forward. You've lost fat from fat cells, but the fat cells still remain in your body. These fat cells are programmed to be filled, since fat is the body's energy supply. So when weight is lost, energy-preservation mechanisms kick in to attempt to restore the lost body fat.

It's unclear how much weight loss triggers this phenomenon, but it appears that when weight loss starts to plateau, often after about six months of weight loss, some biological triggers try to reverse the loss. Biochemicals are released in your brain and body that may affect your tendency to regain weight in a variety of ways: You may feel less full after eating, you may crave snacks more often, you may crave more fattening foods, and/or you may get hungrier sooner.

This doesn't mean that you will definitely gain the weight back, but it does mean that you have to continue with the smart eating choices and regular exercise to counteract these influences. The National Weight Control Registry, an ongoing research investigation that monitors people who have lost weight and successfully kept it off, shows that it can be done. And there are some weight-management strategies that most of these successful losers use to stay on the healthy end of the scale. On average, 90 percent of these success stories exercise about one hour per day (mostly walking), 78 percent eat breakfast every day, and 62 percent watch less than 10 hours of TV a week (that clearly gives them more time to be active).

To kick-start your weight loss, evaluate your diet and exercise program. Find ways to eat more healthfully, consuming fewer calories, and find ways to increase the amount of daily activity that you get, aiming to ramp up the amount of vigorous exercise that you do too (try inserting jogging sprints into a walk, or intervals of higher-resistance climbing on a cardio machine). Also incorporate resistance exercises with weights, which will keep you from getting flabby. Look for specific moves that you can do at home on the MSN Fit Zone.

Find all articles by Martica.
Read more on MSN Health & Fitness:
10 Dietary Mistakes to Avoid
The Weight Loss Hormone
Walk Off More Belly Fat

More on MSN Shopping:Find great workout gear, books and more to help you keep those New Year's Resolutions in the A New Year, A New You store.

Do you have a fitness or weight-loss question for Martica? Send e-mail to experts@microsoft.com. Please include Ask Martica in the subject line.
Each of our experts responds to one question each week and the responses are posted on Mondays on MSN Health. We regret that we cannot provide a personalized response to every submission.
Martica is a Manhattan-based exercise physiologist and nutritionist and an award-winning fitness instructor. She has written for a variety of publications including Self, Health, Prevention, The New York Times and others. Martica is the author of seven books, including her latest, Cross-Training for Dummies.(Read her full bio.)

What Have You Done Today To Make You Feel Proud?!

2009-01-07T11:37:00.000-08:00

Well!

Today is a new day! Isn't that GREAT!

I started a "diet" the monday before Christmas.. I thought it was a perfect time to test my will! I really did GREAT! But after being on this diet.. (which wasn't a diet at all..it was mearly cutting out sweets and bad stuff).. after 2 weeks and only seeing a 5lb loss, I got discouraged.

Sunday was a binge on the left over kisses day! I got THAT out of my system! Whew!

Then last night was the start of the new Biggest Loser! That Always pumps me up!! So I am ready to start again!!!

This morning I did a 30+ Power Walk DVD.. it's called A Fast 4 Miles..I think. It really is great! My daughter Brittney gave me a copy of it and I recommend it to ANYONE.. especially the people out there that are not cordinated! It is SOOO Simple!! AND Man.. DID I WORK IT TODAY!! It's really hard to get me to sweat for some reason but today was a Super Sweaty Day! LOL

Also..last night I made a really neat poster to help keep me motivated! Along with the dates I'll be weighing in to track my progress! Looks like I have given myself until May. I should be feeling REALLY Good by then! And getting ready to get back into my Summer Clothes that I couldn't wear last year!

Say a little prayer for me!

Gail