While most people know that exercising will cause you to lose weight and decrease body fat, what you may not be aware of is that exercising regularly causes your body to decrease fat easier and more efficiently than people who are sedentary or less active.  In fact, those who have low activity levels tend to use more of the body's stored sugar (from muscle and liver called "glycogen" or carbohydrate) than stored fat.  Ideally, you want to store some glycogen in your muscles and liver to support your daily activities and keep your blood sugar levels stable (this helps you maintain your energy levels throughout the day).  If you are looking to lose weight, you don't want to lose your stored carbohydrate, you want to lose fat tissue.

Exercising regularly is the best way to use fat tissue for energy, and save you stored carbohydrates.  Studies show that sedentary, obese individuals who begin and maintain regular exercise programs, are able to shift from using stored carbohydrate to stored fat (in fancy terms we call this a  "shift in substrate oxidation").  One particular study carried out by Dr. J. F. Brun and associates [1] looked at sedentary obese individuals with insulin resistance syndrome and observed changes in triglycerides, insulin, glucose levels, blood pressure, and substrate use (fat or carbohydrate) before and after incorporating an exercise program.  

After these individuals maintained a regular exercise program, their insulin resistence was corrected and they demonstrated a shift to using more fat for fuel over carbohydrate (a good thing!).  

One reason for this is that trained individuals develop what is called "Insulin Sensitivity" (not to be confused with "insulin resistance", which is the opposite scenario).  Insulin sensitivity is when the body becomes very efficient at utilizing sugar and requires less insulin to do so.  Those with insulin resistance need extra insulin to process sugar and are therefore inefficient at properly maintaining blood sugar levels.  

I'll stop myself from getting too carried away on the scientific explanation of this topic, but the take-home message is that if you want to lose weight (fat tissue), you must become well-trained and exercise consistently.  

[1] Dumortier, M., Perez-Martin, A., Pierrisnard, E., Mercier, J., & Brun, J. (2002). Regular exercise (3x45 min/wk) decreases plasma viscosity in sedentary obese, insulin resistant patients parallel to an improvement in fitness and a shift in substrate oxidation balance. Clinical Hemorheology And Microcirculation, 26(4), 219-229.

There is much debate about whether or not one should consume a low-carbohydrate diet.  Advocates of low-carbohydrate dieting often cite the fact that many who go on these diets lose weight, therefore these diets must work.  Other advocates address the issue that while humans have existed for hundreds of thousands of years, grain agriculture is a mere 10,000 years old (give or take) and therefore we are not designed to eat grains.  On the other hand most nutrition experts say that the majority of our diets should come from carbohydrates.  

In my opinion, the confusion and debate stems from the fact that when people talk about carbohydrates, they lump a great deal of foods together that are completely different.  In fact, it is important to remember that carbohydrates are a type of macromolecule, not a type of food, as they are often referred.  Carbohydrates are found in everything from oats and barley to milk and apples.  That covers three food groups!  Cutting out carbohydrates from one's diet would consist of removing most foods that we currently consume.

However, with so many foods containing carbohydrates, it is important to understand that these differences may impact how our bodies process them.  For example, research shows that fructose (a type of simple sugar)  consumed as part of  fruit does not have the same impact on insulin as fructose artifically added to foods.  In other words,  a whole food compared to a refined sugar has different impacts on the body's biochemical processes.

Many people are aware that white bread or white pasta is also refined, but what many do not realize is that there is a difference between a whole grain and a whole grain product.  A whole grain is a naturally-occuring grain that is unrefined, unprocessed (or minimally processed) and the entire grain (endosperm, germ and bran) are kept in tact.  Examples would be oats, barley, millet, or sprouted wheat.  Whole grain products, on the other hand, would be whole grain bread or whole grain cereals.  Yes, they may be advertised as "100% whole grain", but they are technically still refined as they have been processed to a point that nutrients have been removed and added back in (through enrichment).  For example, whole grain bread that is high in fiber (such as a few brands advertising "double fiber" and the like), get their extra fiber from inulin, not from the actual whole grain.  These products are not bad for you, and are certainly better than their white counterparts, but they are not truly whole grains.

My thoughts on this are that if the body differentiates between a naturally occuring sugar and a refined sugar, it most likely differentiates between a whole grain and a refined grain.  While research in this area is still lacking (from what I can see), it is possible that the negative results we may see from high-carbohydrate diets are not the result of being high in carbohydrates, but instead, high in refined foods.  And the positive gains some see from low-carbohydrate diets may actually be from removing refined products from one's diet.

More research in this area needs to be done, but it seems to me through common sense that aiming to consume more whole grains, rather than whole grain products, would be advantageous to our health.

While thankfully the Atkins Diet has fallen mostly to the wayside, many of it's concepts have not, unfortunately, and carbohydrates are still being cut too drastically from diets in an attempt to lose weight.  And guess what? You will lose weight if you cut out carbohydrates, as you would if you cut out any calories from your diet.  But just because you lose weight, doesn't mean you will keep it off, and the method you choose may be detrimental to your health.  As a joke states, if you want to lose weight, just cut off a limb (it's a bad joke, not mine though).  But the point is you can lose weight the wrong way.

Carbohydrates, proteins, and fats are not the same, they are each unique macronutrients with unique properties.  Combined with minerals, vitamins, and water, you can provide your body with all it needs to sustain itself optimally.  The problem is that many people don't know the chemistry behind the foods they eat, so they simply lump it all together into one category of "calories".  Not a good idea.  People need to recognize the differences in each nutrient and the value they bring to our health.  

Here is what you get from each:

Carbohydrates  

They provide the main source of energy (B vitamins from carbohydrate-rich foods are a precursor to making ATP, your body's energy "currency").  Some tissues of your body, such as red blood cells, the brain, and the central nervous system, can only use simple carbohydrates for fuel.  If there are little to no simple carbohydrates available, the brain can use ketone bodies which come from the breakdown of fats.  However, this can be dangerous as excessive amounts of ketone bodies (from a diet restricting carbohydrates) alter the pH level of your blood, and can cause cell death and biological processes to be altered.  Also, when the body doesn't get sufficient carbohydrates, it will break down both muscle (including organ tissue) and fat, but prefers muscle to fat.  Your body is designed to preserve fat for survivial, whether you like it or not.

Also, the effectiveness of fat metabolism is dependant on carbohydrates being present.  Without carbohydrates present, it is difficult for fat to be broken down and used properly and at an effective rate.  

Aside from fat metabolism and energy production, carbohydrates provide fiber which helps to keep blood glucose levels balanced, keeps your bowel healthy, and helps the body rid itself of excess cholesterol.  

The problem is that people are primarily consuming refined carbohydrates, which are not healthy.  Rather than cutting out carbohydrates from your diet, eat whole foods such as fruits, vegetables and whole grains.  

Fats

Fat in your diet is very important, and research shows that consuming healthy fats will help you maintain a healthy weight.  Dietary fat doesn't make you fat, it is too much food and too  little exercise that does.  While you do need to be careful about how much and what type of fat you consume, healthy fats have many important roles in the body.

Fats also provide energy.  They are responsible for fueling muscles while at rest, including the heart muscle.  They also provide energy for later-use, therefore, storing energy in the body.  However, in order to process fatty acids for energy, you need carbohydrates.  

Fat insulates the body helping to maintain body temperature as well as protecting organs.  Fat also is needed to absorb fat-soluble vitamins, A, D, E, and K.  A certain type of fat, phospholipids, form the cell membranes of the cells in your body.  

Proteins

All of your cells contain proteins and you need them for muscles, tissues, enzymes, antibodies, certain hormones, and bones.  Proteins are needed for breakdown and repair of tissues within organs, such as the heart and liver, and without sufficient amounts proteins in these organs will breakdown and not properly rebuild.  

Proteins help maintain fluid balance and pH balance within the body, are important in maintaining the immune system, they also help provide energy (though this is probably the least of their functions), and the provide satiety more than any other macronutrient.  Satiety is the feeling of fullness from eating.  This is why I recommend protein as an important component to breakfast as well as lunch and snacks.  It will help you feel full and avoid overeating.  

Remember, the key to successful weight management is not cutting out food groups or nutrients, but learning to eat more wholesome, natural foods that include variety, as well as getting plenty of daily exercise.

Where I live we have two major grocery stores and one of them is Stop and Shop.  Unfortunately, there are none close to me (about a 20-30 minute drive in any direction will get me to one, however, I am anxiously awaiting one to open in Easthampton if it ever happens!).  But I like to shop there when I can because of the variety of foods they offer, and mostly for their "Nature's Promise" brand which is their store brand of natural foods.  

I went shopping there the other day (I often go to the one near my college), and discovered something great.  They now offer whole grain pasta for the same price as their white pasta!  (You may be wondering where my excitement is coming from) but usually sale items and store brand items are often the least healthy option.  For example, if you buy store brand spaghetti, you may be able to get it for $0.99 a box, give or take, but if you want whole grain you have to buy name brand and it is often twice the price or more than the white pasta.  Barilla Plus (not even fully whole grain, though I like the taste) sells for about $2.50 a box!  So when I saw Stop and Shop brand whole grain pasta for $1.09 a box I almost did cartwheels in the aisle.  (Can you imagine the PA announcement, "Lady doing cartwheels, aisle 7".  Hey there's a good commercial idea!).  

As demand increases, I hope to see more healthy foods offered at a good price.  So if you live near a Stop and Shop, check out their abundance of store brand healthy food options.  

Here is some positive, helpful tips for feeding your family a healthy diet without breaking the bank.

* Stick to whole foods:  Fruits, veggies, meats, nuts, beans, and simple grains.  Buying prepackaged foods is more expensive and less healthy.  You can make a great meal with rice, steamed vegetables and beans for a fraction of what you would spend on frozen pizzas, and your meal is much more balanced and nutritious.

*Reduce meat consumption:  Protein is good and fat is good, but try to include more protein-rich foods that are non-meat (dairy, nuts, beans).  Meat isn't cheap and replacing a few meat meals with vegetarian will not only help your budget, but will help reduce carcinogens (those chemicals that cause cancer), increase your vitamin and fiber intake, and help give you protein with healthy fats for satiety.

*Buy frozen fruits and vegetables:  Frozen fruits added to yogurt make great smoothies, go well in baked goods and even fruit casseroles (yes, recipes soon!).  Vegetables can easily be added to pasta, casseroles, pot pies, and more.  Just drain frozen fruits and veggies well before cooking with them or adding them to foods.  Frozen fruits and vegetables also last longer (no need to waste foods due to spoilage), and are often less expensive.

*Read the store flyer/Go with the sales!: Check the store flyer before heading out to the grocery store (many online now) and look to see what *whole* foods are on sale that week.  Come up with some recipes (try the library for good cookbooks) that use those ingredients.  However, keep in mind that many prepackaged items on sale are usually high in refined carbohydrates (something you want to avoid).  So use the sale prices that are for meats, fruits, vegetables, dairy, and grains, but not so much for the bags of potato chips and pretzels.  

*Ask friends to share in wholesale (Costco, Sam's Club, BJ's) shopping:  Food can be much cheaper at a wholesale store.  The problem is that many can't afford to dish out the upfront cost of investing in high quantity food purchases.  Get a network going (FB friends perhaps?) to see if anyone would be interested in buying bulk together.  Split the grocery bill and you stay within your weekly budget and weekly food amount, and get a deal on the foods you buy!

*Don't be fooled by labels such as *organic*, *all-natural*, "healthy*, etc...: Despite what you may hear from various scuttlebutt, there is very little difference between organic and non-organic.  Organic foods are not pesticide or chemical free, as you may think, they too are raised with chemicals (unless it is a local farm, perhaps).  The difference is that the chemicals used in organic farming come from natural sources whereas conventional farming allows for synthetic chemicals (visit Berkeley.edu for more information on this topic).  There has been much hype about this, but nutritionally speaking, an organic chicken has the same nutritional value as a non-organic chicken (as has been shown in many scientific studies).  If you have other reasons for buying organic (such as environmental concerns, ethical issues, etc...) then by all means buy organic, but simply from a nutritional perspective, don't think that you are doing your family a nutritional disservice because you don't spend $7 a pound on organic meat. 

* Increase fruits, vegetables, and healthy fats, decrease the refined carbohydrate snacks:  This is a tough one for many because sale items are usually on the latter group, and many people have become used to buying a lot of *white flour* products over the years due to their inexpensive price.  Whole foods can be just as inexpensive and much healthier, the trick is to know what to do with them.  Instead of potato chips, try tortilla chips with a fruit salsa.  Have peanuts or peanut butter and trisquits for a snack instead of granola bars.  Small substitutions and increasing food groups is easy enough to do and will help boost the nutritional content of  the foods you eat.  

*Get meats from a local butcher, wholesale club, or small grocery store:  Often meat may be of better quality (taste, tenderness, fresher) from a local butcher, and also at a lower cost!  You just need to take a few minutes to search your area for a good butchery.

*Less variety at once:  People eat more when they have more to choose from (and spend more!).  Make one big meal to last a few days or one big bag of grapes to munch on for a while.  When you go grocery shopping the next week, choose different foods.  Let your variety go from week to week, not day to day.  A lot of food gets wasted when you buy too much at once.  Just remember variety of food groups is more important than variety within each group (at least per day).  Weekly variety is sufficient.

*Keep it simple!:  If I could give one piece of advice, it would be to keep it simple.  Your food doesn't have to be elaborate, cooked for hours, or beautifully prepared.  Throw some ingredients together and make hundreds of salads, or eat your food fresh and plain.  Its healthier and cheaper!

Wow, it's been a while since I've written a blog!  I apologize to my regular readers, but working towards a doctorate degree is no easy task.   Nonetheless, it's time to write....

Lately it has occurred to me, (through countless round table discussions on public health and obesity) that the obesity trend lasting roughly 30 years mimics many other events taking place.  While many will argue "the cause", the truth is, there are many causes.  However, one can't help but notice that some time ago (say more than 30 years ago), most people were not obese or overweight.  And coincidentally, they ate a lot of fat, including saturated fats.  They ate butter, beef, whole milk, and gravies (I'm thinking about Thanksgiving dinner right about now).

But for some reason, in the 1980's, the leaders of nutrition decided  all that fat was bad for us, so going on low-fat diets must be the answer.  The older and wiser I get, the more I view that event like the day Anakin Skywalker became Darth Vadar and the world followed the path to the Dark Side.

Consider a theory.  Men and women are animals.   We are like all other wild life on the planet with the exception that we have evolved more progressively and we have come to live in a civilized society (or semi-civilized if you take into account the horrors of reality television).   And as animals we are designed to conserve energy and seek out energy-rich foods.    So eating a low-fat diet with calorie restriction simply goes against what we are designed to do.

Think for a moment about what you eat and how you feel afterwards.  If you have ever tried to follow a low-fat or low-calorie diet, did you feel good?  No, you probably felt awful (tired, sleepy, cranky, groggy, hungry, etc....).  Yet you have been told by countless sources that somehow this pain and suffering was the price that must be paid for weight loss or health.  

However, the problem with this is going back to our "animal" theory.  Since we are designed to conserve and seek out energy-rich foods (which is why you feel more satiety from a high-fat meal than a salad), our bodies will do the opposite of what we want if we starve ourselves.  Sure, you may lose weight and fat at first, but sometime in the future you will most likely gain that weight back.  This is because you inadvertently re-set your metabolism to be lower than normal due to the "semi-starvation" that you put your body through with all of that calorie and /or fat restriction.

My opinion on how this" path to the Dark Side" began was because people made the assumption that because fat is more dense than other food calories (i.e. carbohydrates and protein) that it must be bad for weight management.  However, it is not the calories or fat that is really the problem, it is more the lack of activity.  When we used to have diets higher in fat, we were also much more active, just like animals.  However, with technology and changes in lifestyle we continued eating high-fat foods with no activity to offset the energy-dense diet.  I believe this is part of the reason society has gained so much weight.  

In a nutshell, it is not fat that makes one fat, but lack of movement.  With an active lifestyle, one should do much better on a moderate-fat diet.  Fat not only offers satiety, but the foods that fat is found in offer many health benefits such as essential fatty acids, fiber, minerals and vitamins.

Now why do diets suck?  For basically the same reasons.  We are designed to have efficient metabolisms that need energy for activity and survival.  When we cut calories, we deny our body the energy it needs to sustain life.  This causes a slowing of the metabolism only to be followed by weight gain later on when normal eating has once again resumed.

So stop worrying about fat and calories, and instead, choose healthy and nutrient-dense foods.  Think whole, natural foods.  If it comes from the ground, a tree, or an animal its much more natural to consume than a processed "meal in a box".  Processed foods may be low-fat or low-cal, but chemically laden "pseudo-foods" aren't fit for a lion or a human. 

Most people, whether or not they are regular exercisers or just starting out, tend to have an exercise preference.  Some prefer strength (weight) training, and some prefer aerobic exercise, also known to fitness enthusiasts as "cardio".  Although we all have our preference, many of us still choose to do both, but with more focus on one over the other.  Others may eliminate the other type of exercise completely.

In reality, it is best to do both aerobic exercise and strength training not only for your health, but also to help you lose weight.  Each type of exercise is very different and offers different benefits for your body, especially in regards to fat loss.

Aerobic exercise will burn more calories than strength training, and the more calories you burn (within reason), the more fat tissue you lose. Aerobic exercise will also keep your metabolism higher so you are burning more calories throughout the day.  It improves your endurance, so that you can live a more active life, and thus burn even more calories.

However, strength training, which is often overlooked by many women, is also a great way to boost your metabolism and lose fat tissue.  Muscle tissue burns, on average, about 3 to 5 times the amount of calories as fat tissue (pound for pound), so by merely having more muscle tissue, you can burn more calories all day long.  Also, having more muscle tissue will often support your aerobic activities (for example, having muscular legs helps you ride a bike longer) so that you can work harder and longer, again, burning more calories.

Although losing weight is complicated and there are many factors that affect your weight, and weight loss, one thing that scientists do know is that burning calories through activity, along with a sensible diet, is still considered the best way to lose weight.  So the more calories you can burn through both aerobic exercise and strength training, the better off you will be.

Keep in mind, however, that when starting a strength training program, you should start out with a beginner program and lighter weights, with moderate repetitions, and 1-2 sets each exercise.  In other words, start out easy and progress gradually.  Your muscles need to get used to the additional work for optimal results and to avoid injury.  Also with strength training, it is good to have a qualified personal trainer develop an effective and safe program for you that incorporates a long-term plan, with gradual increases and program modifications.

If you are looking to lose weight, but just can't mentally handle the idea of "a diet", just start by making better food choices.  For one thing, forget about fat and calories and just start choosing whole foods, meat, vegetables, fruits, low-fat dairy, and whole grains.  Staying away from prepackaged foods is not only a good idea for losing weight, but is also cheaper.  Here are some ideas to get you on track to losing weight the easy way:

* Eat more baked or grilled sweet potatoes (and, yes, you can add a dab of butter).  Sweet potatoes are packed with fiber and vitamins, are cheap, and easy to cook.  To reduce cooking time, I typically microwave them for about 5-6 minutes (3-4 potatoes at a time) and then just throw them on the grill.  In about 20 minutes I have soft, yummy sweet potatoes.  I peel the skins off, mash the potatoes and add a little Earth Balance Buttery Spread and a dash of salt.  

* Snack on carrot chips/sticks, celery, zucchini, cucumbers.  I typically slice up veggies when I buy them so they are in the fridge ready-to-eat when I get hungry.  Add some low-fat ranch dressing and enjoy!  Great way to save calories, but not deprive yourself of food.  Sliced fresh zucchini and yellow squash are tasty and filling.

* Buy whatever fruit is on sale and will not go bad quickly.  This time of year, I love buying whole watermelons (don't by them precut).  They are typically on sale and fresh.  Take a few minutes to chop them up and place them in Tupperware ready-to-eat.  I like to chop them up, fruit salad-style, as opposed to the triangle shapes because they are easier to store (take up less room).  The rind takes up a lot of room in the fridge, so I get rid of it.  A whole watermelon will last a while, unrefrigerated.  Once you cut a watermelon, refrigerate it and it will last up to 7 days.  Grapes, bananas, apples and oranges are usually a good choice, too. Buy berries when in season.  It's the only time they are reasonably priced.

* Stick with lean meats like chicken and turkey, avoid red meats and processed meats.  I've often joked that I eat so much chicken I should be clucking by now.  But chicken is a great meat choice as it can be bought for around $4.99 pound (cheaper in some stores), is versatile and easy to prepare.  It is also low in fat and calories, but packed with protein.  Grill it, bake it, stir-fry it in a non-stick pan with little oil or just use cooking spray.  

* Have a BIG breakfast full of whole grains, protein, and fruit.   Don't skimp on breakfast!  Have a half bagel or some whole grain cereal, 1 egg, and some fruit.  You'll have more energy and eat less throughout the day. 

* Eat less refined carbohydrates.  A common mistake I see is that people eat too many starchy carbohydrates.  Carbohydrates are very important and should make up most of your diet, but keep in mind fruits and vegetables are also carbohydrates, not just bread.  Try to limit pretzels, crackers, chips, breads, and refined pasta.  Instead, load up on more fruits and vegetables and whole grains like brown rice and oatmeal.  

And as always, if you are serious about losing weight and need sound advice and a program that will work for you, contact Kimberly Fitness and find out how you can lose weight and feel great, today!!

With the school year coming to an end, and my children another year older, I am entering the Summer months with my mind on deciding what camps would be good for them to attend.  There are always many to choose from; swimming, nature camp, tennis, basketball, arts and crafts, etc...  With these decisions to make, it continues to make me aware of the prevalence, or lack thereof, of girls participating in sports.  

For instance, I was shopping a few weeks ago and noticed that in the "boys" clothing section of the department store, many t-shirts were sports t-shirts; baseball, basketball, football, hockey, soccer, etc...  I found none of these in the girls' section.  Instead, the girls' section t-shirts were all butterflies and pretty designs.  Although this may go noticed by most people, it particularly bothered me.   I can understand that most girls don't play football, but many play tennis, soccer, softball, lacrosse, and basketball.  Maybe some girls would like to wear a t-shirt that promotes soccer or softball?

While it may seem like I am getting a little carried away, and I would agree that there may not be a huge market demand for sportswear among young girls, what I am getting at is the point that as a society we do not encourage young girls to be active.  We promote the idea that sports are for boys.  It's time to change that.

I hope that as time goes on, and society continues to change, that we break free from these stereotypes and encourage all children, whether male or female, to play or watch sports.  Sports are not only a great way to stay healthy, but they promote self-esteem, confidence, team spirit, commitment, discipline, and skill-building.  

I read somewhere this week that the WNBA has more television spectators than the NHL!  Believe it or not.

And finally, to also debunk some stereotyping, women who are athletic can also be "girly"  (I whole-heartedly include myself in this category).  Alyssa Milano the actress, a well-known sports (& Dodgers) fan, was frustrated that sports clothing was not made to be feminine.  In her frustration, she started her own clothing line that specializes in women's sportswear that is form-fitting and fashionable.  Check out her line at http://www.fandalia.com/  

Most people, including very active people, tend to avoid eating nuts like peanuts, cashews, walnuts, etc... because they think they are too high in fat content.  However, nuts, including the kid-friendly peanut butter, are not only very healthy but can actually help you lose weight!!

Although a serving of nuts can have around 200 calories, the fat content will give you satiety, meaning you will feel full, longer.  Compare this to the crackers you eat that may only have 120 calories per serving, but will leave you still feeling hungry and you will find yourself eating another snack not too long afterward.

Besides the healthy, filling fat found in nuts, you also will find vitamin E, fiber, magnesium, folate, and other healthy B vitamins.

So next time you want a snack, grab some nuts over the crackers, and enjoy!  Just remember to stick to a serving size of about 1/4 to 1/3 of a cup.

For years now, I have been seeing magazines and newspaper articles make reference to the fact that if you do aerobic activity multiple times a day, but for short amounts of time, it is equally as effective as one bout of longer exercise.  For example, if you walk for 10 minutes in the morning, 10 minutes at lunch, and 10 minutes after work that would be considered the same as if you exercised for 30 minutes at the end of the day.  This notion, however, is incorrect.

As I have seen this theory in numerous places, I have often wondered where it comes from.  Scientifically, it doesn't make sense, so why would sources be making such a claim?  The only response I have to my own question is, it must be a tactic to just get people moving.  With the majority of our population sedentary, maybe it seems overwhelming to many to consider adding 30 to 60 minutes of aerobic activity each day.  So if we tell people they can break up their aerobic activity throughout the day, it seems less intimidating and more realistic.

The problem with this, however, is that it makes people think all they need to do is walk a little bit here and there and they can be in great shape, which is not true.

Here's the problem; if I asked most people "why is aerobic activity so important?", I would get many responses such as decreased risk of heart disease, lower cholesterol, lower blood pressure, reduced body fat, and better fitness levels.  But these benefits of aerobic exercise occur only because of the endurance factor of aerobic activity.  

The purpose of aerobic exercise is to train our heart and lungs (both cardiovascular and respiratory systems) to be more efficient; pump blood more efficiently, deliver nutrients to the body cells quicker, and to pump more blood, per beat, making the heart work less (thus helping it to last longer).  This training, if you will, comes from endurance activity.  Cardiorespiratory (aerobic) exercise is meant to help us improve endurance, overall, so telling people they only need to exercise for a few minutes at a time could not possibly help someone improve their endurance.  Ample time is needed to truly condition the heart and the lungs to be more efficient.

Now focusing on reducing body fat, one must exercise for a minimum of twenty minutes to efficiently "burn" body fat.  For the first twenty minutes of aerobic exercise, we primarily use glucose (sugar) for energy.  After twenty minutes, we begin to use more fat for energy.  So if you only exercise for 10 minutes at a time, you are using more sugar than fat for energy, which is not nearly as effective for body fat loss.

All that being said, if you are new to exercise and desire to incorporate regular aerobic activity into your life, it is perfectly acceptable to start out slow, even for just 10 minutes a day.  This can help you build the habit of exercise without feeling overwhelmed.  You would set progressive goals to increase the time spent doing aerobic activity, eventually bringing you to a total of 30-60 minutes each session. 

If you're like most people, you probably think that to lose weight you need to drastically reduce calories or purchase foods that taste like cardboard. Or maybe you think it means giving up your favorite foods.  Nothing could be further from the truth.

Healthy foods are real foods. Foods meant for human consumption.  Foods that come from the ground, from a tree, or from a farm.  Yet most people today with our fast-paced, convenience-based lifestyles, overlook what's natural and move on to processed foods.  Usually this is because we think that cooking takes too much time.

But eating healthy can be quick and simple if we think in simpler terms.  A healthy dinner can consist of a meat, vegetable, starch, and maybe a fruit.  Vegetables can cook in 5 minutes or less, whether over the stove or in the microwave.  Pasta takes about 10 minutes, potatoes can cook in a microwave in less than that.  Meats can be breaded or with added sauce on top and put in the oven for 30 minutes or less.  It doesn't take long for preparation or for cooking.

With that in mind, if you want to lose a few pounds without the fuss of a diet, try eating simpler foods with fewer ingredients.  You will naturally choose healthier foods, without the hassle.

So for a challenge, try to eat foods that don't contain artificial ingredients (artificial flavors, sugars, colors, etc...), avoid trans fats (anything that includes "partially hydrogenated oils"), and limit your sodium intake (foods that contain less than 20% of your Daily Value which is listed on the nutrition label.)

Let me confess, I am a fast driver. I also talk fast and walk fast.   I've had people tell me it is because I'm from New York and all New Yorkers are in a rush to get somewhere. I'm thinking there may be some truth to that.  I often have to remind myself to slow down, since I almost knock people over on a daily basis thanks to my inadvertent "power walking".

A fast-paced mentality is something most of us are used to with overbooked schedules and too much to do with too little energy and time to accomplish it all.  This may be why, as a society, we have developed the "Disease of Impatience."  We want what we want and we want it NOW!  This is not only problematic for our stress levels, but also for our fitness goals and success.

Every year on January 2nd (or thereabouts), thousands upon thousands of people walk into a gym and sign up for a new membership.  They are eager to finally lose weight and stop procrastinating about it.  So they decide they are going to lose 40 pounds, work out 5 days a week, and include 30 minutes on the treadmill or elliptical, do a full weight training routine, get in some stretching and maybe a yoga class.  All gung-ho and ready to lose 10 pounds that week!  They have also cut out carbohydrates, decided they are going to live on salads and water and are ready to start their plan to a "new you". 

The problem comes when 6 weeks or three months later they are right back to their old habits again.  Not exercising, not eating healthy, and are stuck at the same weight they have been for 15 years. And will be next year and the year after, plus a few extra they'll pick up along the way.

The problem is the "Disease of Impatience."  The true value of exercising and eating well is in longevity.  Eating well for a week isn't going to help you much if you eat poorly for 75 years.  It's about developing healthy habits that last a lifetime so that you can really benefit from your workouts and your nutritious eating.  And that is something you miss out on when all you do is focus on the scale every day or set goals that are too high, too fast.

If you really want to succeed, the most important thing you can do is set goals.  Long-term and short-term.  Let your long-term goals drive your short-term goals and let your short-term goals motivate you! 

Suppose you need to lose 50 pounds.  Start out by setting your goal to lose 5 pounds.  Begin an easy exercise routine that you can fit into your schedule and will feel comfortable to you.  Start making healthier food choices setting weekly goals for yourself like eating more leafy greens or limiting take-out foods to once a week.  Then once you lose 5 pounds, reward yourself (with non-food rewards) and acknowledge that you met your first short-term goal.  Then set another goal to lose another 5 pounds.  Increase your exercise plan and continue making healthier choices in your diet.  Before long, you will see that you not only lost the 50 pounds, but also learned how to progressively incorporate exercise and healthy eating into your life.

While it is best to eat home-cooked meals when you can, there are times we all must eat on the go.  If you are concerned about eating healthy, or you are trying to lose a few pounds, and fear convenience foods, you have good reason to be apprehensive.  Most foods we find in restaurants and fast food joints are full of unhealthy choices.  Searching through a nutrition database like calorieking.com, will do nothing short of depress you when you realize just how bad it all is.  For instance a Bruegger's Softwich, western wheat breakfast sandwich has 820 calories, 58 grams of fat (89% of daily value), and 1480 mg of sodium (62% of daily value).  Half of a 12" Domino's pepperoni and sausage deep dish pizza has 1160 calories, 64g of fat (98% DV), 3040 mg of sodium (127% DV).  D'Angelo's Steak Bomb sub has 670 calories, 33g of fat (51% DV), and 1904 mg sodium (79% DV). The list goes on.

Eating out has been a huge contributing factor in the obesity epidemic.  Most fast food, and even what appears to be healthy restaurant food, is loaded with fat and calories.  In addition, restaurant food is very high in sodium (used as a preservative) and saturated fat (the worst kind of fat, besides trans fats).  Many fast food meals can contain up to a full day's worth of sodium, if not more, as well as anywhere from 50-80% of your daily fat intake.  And as for calories, keep in mind the "average" person (which means very little, but let's use it as a marker, anyway) is supposed to consume 2000 calories a day to maintain weight.  Eat 500 calories a day over what you need and you gain one pound per week.  See how easy those calories can creep up on you when one meal out of the house can cost you 1400 calories, alone.

While you may not think you eat out all that much, you probably eat away from home more than you think.  Eating out is more than eating in sit-down restaurants with servers.  It's every time you go through the drive-thru at Dunkin' Donuts in the morning, Subway or McDonald's at lunch time and pizza and Chinese food for take-out dinners.  Many people eat two out of three meals a day from a drive-thru or fast food place.  Not only is this adding on the pounds (and high cholesterol and blood pressure), it is also quite expensive on the wallet, which is another reason to reduce your fast food meals.

Ideally, the amount of food we eat away from home should be limited, however, we all have to eat on the go from time to time.  Here are a few tips I recommend for optimal eating-on-the-go.

1.  Don't be afraid to ask for it your way.  Sally-"...Am I high maintenance or low maintenance?"  Harry- "You're the worst kind.  You're high maintenance, but you think you're low maintenance..." [scene from "When Harry met Sally"]  

Not only do I love this movie, but I love to use Sally Albright as a role model for restaurant ordering.  "...But I'd like the pie heated and I don't want the ice cream on top, I want it on the side, and I'd like strawberry instead of vanilla if you have it, if not then no ice cream just whipped cream but only if it's real; if it's out of the can then nothing..."

Whether in a restaurant or at McDonald's, think about how you can make your meal healthy and ask for it that way.  I often rush off in the morning and don't always have time for breakfast at home because I am too busy getting the kids off and running for the day.  So if I have to buy breakfast out, I ask for eggs with no butter, egg whites if they have them. I ask for bread that has the most fiber and always tell them to hold the cheese.  You can take a high-fat, high-calorie breakfast sandwich and make it healthy by asking for exceptions.  Most drive-thru's that serve breakfast foods usually have English Muffins.  Ask for one with no butter, and add an egg with no cheese.  You will be at around 250 calories, and about 9 grams of fat.  Not bad!  If you need a little extra (since breakfast is an important meal) get sliced apples or a yogurt with it. 

2.  Remove the fat!  Fat is essential and a very important part of our diets, but the fat we usually find lurking in our restaurant food isn't the kind of fat we want.  It comes from fatty, processed meats, salty cheese, and fried foods. 

Look at items you would want to order and see how you could remove the fat.  Get grilled chicken rather than crispy, ask for vinegar rather than mayonaise, hold the cheese, and stay away from anything fried. 

3.  Stick to places that have deli-style foods rather than fried-foods.  For lunch/dinner foods, D'Angelos and Subway are great options.  Just stick with grilled items and lean meats, as both places have their share of greasy, fatty foods, as well.  Get wraps instead of a lot of bread, ask for grilled meats and grilled or fresh vegetables.  Better yet, find a local deli as they will have fresher meat, better tasting vegetables, and you'll be supporting your local neighborhood businesses. 

4.  Get a salad as long as it has green lettuce and not a lot of added fats. Some places have so-called salads, but they consist of iceberg lettuce, cheese, and salad dressing (with maybe a tomato or cucumber slice thrown in there).  Not my idea of a really nutritious salad.  At a minimum, romaine lettuce will do.  Ideally, go for a mixed green salad.  Also, always get the dressing on the side and add as little as possible.

5.  Choose broth-based soups over cream-based soups.  Minestrone, vegetable, chicken noodle are all good choices over broccoli cheese or clam chowder.  You'll save a few hundred calories sticking with broth-based. 

6.  Think outside the bun.  Yes, I know, Taco Bell slogan, but very true.  There is nothing wrong with lunch consisting of fruit, soup and salad instead of a burger and fries.  Choose a few small, healthy items and put them together to create a filling meal.  And as for Taco Bell, beans are very healthy, full of fiber and protein, and low in fat.  Go for a bean burrito on a soft taco shell with 350 calories, 9g of fat, 8g of fiber and 13g of protein (though the sodium is very high, as beans are usually preserved in salt). 

Bottom line, you will have a hard time eating any food on-the-go that is low in sodium.  But avoiding additional fat and calories can be attained and will help you stay a little healthier, if you must eat out.  However, above all, try to work on eating out less and preparing food at home, more.  Home-prepared foods really are much better for you.

See upcoming blog on "How to Eat More Home-Made Foods Despite a Busy Schedule". 

Not too long ago, my 7 year-old daughter heard me say that I had a cold.  Her response was, "mom, I think you should get Zyrtec.  The TV says that it's good for allergies."   Then on another occasion, she complained about an itchy arm and asked me, "mom, can't I just take a pill for this?"  Considering that my daughter hardly watches TV, I found these comments a little disturbing. I think the later comment reflects how our society is inclined to take a pill for anything and everything, regardless of need or side effect.

Unfortunately, we have become a society that just wants convenience and a "quick-fix" for everything.  But much like throwing duck tape over a leaky pipe, bandaiding our health problems will not fix them.  For example, almost all cases of type 2 diabetes are a result of lifestyle (poor eating habits, lack of exercise, obesity), yet if you go to a doctor and they determine you have type 2 diabetes, they are more than likely to simply put you on a pill rather than refer you to a nutritionist and fitness trainer. 

As I have mentioned in the past, 30-40% of cancer cases, are diet/exercise/lifestyle related. High blood pressure, high cholesterol, heart disease, osteoporosis, and diabetes, are usually the result of poor lifestyle choices.  Wouldn't it make sense if we promoted healthy living rather than "after-the-fact" treatment?

If we are going to have any regulations over the insurance companies, I think we should encourage coverage to include preventive health care that works (with scientific backing) such as paying for nutritionists and personal trainers, as long as they are degreed and licensed (see upcoming blog on Regulating the Fitness Industry).

We also need to steer the medical industry in the right direction. I have heard many doctors say to me that in medical school prescription drugs are heavily focused on as treatment for everything.  Right from the beginning, future doctors are encouraged to rely on medication over prevention.  This needs to change.  In fact, I have read that only 1 in 4 medical schools even require a nutrition course as part of their curriculum.  Doctors need to be more educated on the physiological impacts of proper diet and exercise in order to see how effective they can be in preventing disease.  

Of course, medication is sometimes needed.  The problem is the overall mentality of "get sick and then fix it" rather than preventing disease in the first place. 

I have to share a funny story about visiting my in-laws.  I can remember many years ago (maybe 2001 or so) I was having dinner over at their house, and my mother-in-law took out a dish of Tupperware from the freezer filled with cole slaw.  It was labeled with a Sharpie, "1995".  I asked her if the cole slaw was in the freezer a while and she said," well, yes, but it's fine.  It's been in the freezer!" I then nicely tried to tell her that there are limits to how long you can store food, even in the freezer, but she didn't really want to hear it. (In her defense, the 1995 was probably permanent on the container and the cole slaw wasn’t really 6 years old, maybe a year tops.)

I must admit, I am on the opposite side of the spectrum.  I am quite a bacteria-phobe when it comes to food.  I label many jars in my fridge with a black Sharpie and note the date that I opened it.  If the jar says, "use within 7 days of opening" I know exactly when I opened it and I throw it in the garbage on that 8th day (hummus and spaghetti sauce both spoil in this time-frame, FYI).  I label sandwich meat, deli cheese, pretty much everything that will spoil within one month. Some foods, however, will last a few months like BBQ sauce and salad dressings.  I don't worry too much about those.

So if you are wondering how long you can store leftovers in your refrigerator, and still have me over for dinner, here is a handy dandy list (source: the ADA).

1. Cooked Vegetables - 3-4 days
2. Cooked Pasta -  3-5 days
3. Cooked Rice -  1 week
4. Deli Meats -  5 Days
5. Soups and Stews -  3-4 days
6. Ham -  3-4 days
7. Cooked beef, poultry, pork, and fish -  3-4 days
8. Cooked seafood -  2 days
9. Meat in gravy -  1-2 days

Some additional Food Safety info:

You can store meat in a freezer for up to six months.

You can store fruits and vegetables for up to a year.

Don’t re-freeze meat once you’ve completely thawed it.

Don’t thaw meats on a counter.  Only use the refrigerator or microwave for thawing (or running water for 5 to 10 minutes).

Use separate cutting boards for meat.

Also note if there is anything on the item that states spoilage instructions such as  “Use within 5 days of opening” or something along those lines and start using a Sharpie. 

As with many foods and food ingredients, there is argument over whether or not High Fructose Corn Syrup (HFCS) is safe to use.  Some of this controversy stems from the origin of its introduction into our food supply as well as the simple argument of whether or not it is a natural sugar.  In order to understand why there is such controversy over HFCS, it is important to know and understand the history that sugar has played in our society.

Interestingly, sugar has played a huge role in American history dating back to the early years of slavery as well as being one of the first items to hold a national tax.  During most of American history, there have been tariffs paid on imported sugar.  A debated topic through most of the 18th, 19th and even 20th century was whether or not America should be an independent nation, free of reliance on other nations, or if America should have open trade with other nations.  This concept is known as Protectionism and was one of the leading causes of the Civil War.

One of the protectionist issues debated involved sugar, indirectly.  The Protectionists, who wanted an independent America, believed that if they added a tariff to imports such as sugar it would discourage American companies and consumers from buying imports, and instead, would buy from American farmers.  This theory worked until the early part of the 20th century when sugar became so cheap overseas that even with tariffs, imported sugar became cheaper to buy than American sugar.

This issue was dealt with numerous times through Farm Bills and Sugar Acts in Congress; however the tariff came to an end in the Sugar Act of 1934.  It was replaced with a new system (in order to deal with the new economic issues) that was changed many times throughout the 1930’s into the 1970’s. [1]

It was in the late 1960’s and early 1970’s that HFCS was first introduced to the marketplace.  Under the Nixon Administration, Secretary of Agriculture Earl Butz, had re-introduced a system of farm subsidization for farmers in an effort to deal with the economic situation that farm products needed to be cheap for consumers, yet farmers needed to make enough profit to survive.  Part of this legislation was to replace sugar with HFCS.  The reason was that it would create two beneficial aspects; it would help the corn farmers earn a profit and it would create cheaper products for consumers.  The government also planned to use the corn products to launch a program for using ethanol in vehicles rather than gasoline.  The two products complemented one another, helping the farm industry as well as keeping more money in the U.S.   As a result of these decisions, HFCS is now the primary sugar found in most “sugar-added” products such as cereals, breads, juices, soda, sweetened beverages, jams, and condiments.[2]

Proponents of using HFCS claim that it is made from fructose and glucose and comes from a natural food product, corn, and is therefore a natural sugar.  There have also been numerous studies performed, funded by companies such as the American Beverage Association, Archer Daniels and  PepsiCo, that have results claiming there is no biochemical differences in the body between HFCS and table sugar.  [3][4][5]

However, opponents claim that it is a highly processed sugar, thus not a natural sugar. They believe there is evidence demonstrating that it is a cause of obesity and metabolic disruption and want to see it removed from foods and replaced with natural sugar.  There are many books and articles written by health food advocates protesting the use of HFCS.  Whether or not there is any validity to their protests is yet to be determined, however the belief that HFCS is bad for health is a popular theory.

Knowing the real answer is difficult.  There have been studies demonstrating that fructose, and not high fructose corn syrup, may effect obesity as well as regulatory hormones.  However, this is ambiguous at best as fructose is typically found as part of larger sugar molecules in many natural food sources.

While more studies (preferably not funded by any company or association affiliated with HFCS) need to be done to show any true correlation between HFCS and obesity or metabolic disruption, it is a good idea to reduce your sugar intake, period, whether it is from HFCS or table sugar. 

[1] The American Sugarbeet Growers Association.  ”History of Sugar Programs”. http://www.americansugarbeet.org/ 4 Dec 2007.
[2] Nestle, Marion. Food Politics.  Berkeley, CA: University of California Press, 2002.
[3] K.J. Melanson et al. “Effects of high-fructose corn syrup and sucrose consumption on circulating glucose, insulin, leptin, and ghrelin and on appetite in normal-weight women”. Nutrition 23 (2007) 103-112.
[4] MW Empie et al.  “Lack of findings for the association between obesity risk and usual sugar-sweetened beverage consumption in adults”.  Food and Chemical Toxicology, Volume 45, Issue 8, August 2007, Pgs. 1523-1535. 
[5] RA Forshee et al. “A critical examination of the evidence relating high fructose corn syrup and weight gain”.  Food Science and Nutrition, 47:561-582 (2007). 

We're all aware that fish and other seafood should be part of a healthy diet.  Fish are high in essential fatty acids (omega-3 fatty acids), vitamins A and D, B vitamins, and are a good source of calcium (bony fish), phosphorus, copper, iron and selenium.  But lately there has been a lot of talk over which is better for you, farm-raised or wild-caught. 

Let's go over reasons for consuming each.

Pros of Farm-raised (aquacultured)

Fish have become over-fished and wild fish stocks are diminishing.  Aquaculture offers a possible solution to dwindling fish stocks.

Cheaper than wild-caught

More energy-efficient than raising cattle or other land animals

Pros of Wild-Caught

Lower levels of PCBs compared to farm-raised.

Farm-raised typically come from China or Chile, and there are concerns over contamination.

There is an increase in farm-raised fish consuming grain-based diets, which is obviously not natural for them to consume.

Farm-raised fish may be raised using chemicals, pesticides and antibiotics. 

Fish farming can be bad for the environment (though not always).  Shrimp farms in Asia cause coastline erosion and shrimp and salmon farming can pollute water with antibiotics, chemicals, and fish excrement.

So how can you tell if your seafood is farm-raised or wild-caught?  Typically, though not always, you will see it labeled somewhere on the label.  Price can also tell you as wild-caught are usually more expensive.  However, in 2005 the New York Times found that six out of eight salmon (in NYC) labeled wild-caught were actually farm-raised. Retailers were mislabeling fish in order to charge a higher price.  [1]

Most canned salmon is wild, but if the fish is Atlantic, it is farm-raised.  Wild salmon is usually Alaskan. 

Overall, what matters is that you are eating fish two to three times a week.  Most people don't eat enough fish and may be deficient in essential fatty acids because of it.  So whether or not it is farm-raised or wild-caught, eat more fish. 

[1] Wellness Letter: The Newsletter of Nutrition, Fitness, and Self-Care. University of California, Berkeley. Vol. 24, Issue 3. Dec 2008. 

1.  Buy lettuce by the head, not by the bag or box. OK, so it may actually take you all of three minutes to cut, wash and dry a head of lettuce compared to buying the pre-washed bag or box, but on average you will save about $3.50-$4.50 for the exact same amount of lettuce.  It's also better for the environment (not as much plastic being used) and you probably want to wash the lettuce anyway, regardless of whether or not it's in a bag or box. The lettuce will also be fluffier and fresher.

2.  Buy your milk (& orange juice) from a convenience store rather than the grocery store.  This may vary depending on where you live, but where I am a gallon of milk in the grocery store (store brand) is about $3.19-3.75 and in the convenience store it is only $2.49.  May not seem like much of a difference, but every little bit helps and in my house (with 2 kids, 4 people total) we go through about 4 gallons a week.  That equates to a savings of $22.50 per month! Orange juice is also cheaper as a half gallon is typically $3.50-3.99 at the grocery store and only $2.50 at the convenience store. 

3.  Don't buy perishables in bulk, unless you will use them.  Every time I buy a 5 pound bag of potatoes I use about 1.5 pounds and the rest grows arms before I get to eat it.  I could have saved around $2.00-3.00 had I just bought the 4 potatoes I ate rather than the big bag that got tossed.

4.  You can also buy celery, carrots, and other veggies in singles.  Just as in point #3, if you don't need an entire bag of celery sticks, don't buy the whole bag.  Most grocery stores have a separate section where you can buy carrots, celery and other vegetables in any quantity.  Maybe you only need one stick of carrot and one celery for a soup you are making.  You can just buy one of each for a fraction of the cost of an entire bag.

5.  Prepare you vegetables yourself. I know it is tempting to buy the pre-chopped onions, peppers, and zucchini, but it is a high price to pay to save 5 minutes of your time.  You will save anywhere from $2.00-5.00 cutting your own vegetables.  If time is a factor, my advice is to prepare all your vegetables ahead of time (I usually do it after I get home from grocery shopping).  Place the vegetables in tupperware (not plastic bags) and add a crumbled up paper towel.  The paper towel will absorb the moisture, thus leading to longer shelf life, and your vegetables will be ready to go when you need them. 

6.  Don't buy watered-down juice.  If your a savvy mom or dad (or at least health-conscious) and you have heard that your kids should reduce their juice intake, that's great!  Many companies are cashing in on this and are selling juices that are watered-down.  So you are paying the same amount as the regular juice (whether in a bottle or in a juice-box), but you are getting half the juice and tap water that is free from your faucet.  In other words, the companies are making twice as much money off of you!  Buy 100% juice (in its entirety) and mix it with water at home.  You will save around $2.75 to $4.99. 

7.  Don't buy bottled water.  In case you haven't heard, most bottled water is tap water.  Only difference is you pay $1.50 per 20 oz. if it comes in a plastic container.  Drink more water from your faucet, it really is the same quality (may even be better!).  You will be doing your wallet and the environment a big favor!  If your town water is questionable, you can always buy a water filter for your faucet.  A much more economical answer to filtered water. If you only drank one 20 oz. bottle of water a day, this would save you $45 per month. And of course you need at least three times that.

8.  Always look through the flyer and ask the deli clerk, butcher, etc, to see if anything is on sale.  I know I have made the mistake of going to the deli counter, asking for the same meat I always get, just to find out a competing brand is on sale that week for $2.00-3.00 less per pound. 

9.  Try to shop at the same store.  When you know a store's layout, you spend less.  You're familiar with the products they carry and spend less time looking for things.  In contrast, when you shop in places you aren't familiar you tend to "look" more and thus buy more because you notice items you haven't seen but want to try.  On average, whenever I venture out to a "new" store, I spend $30 more than normal.

Now, if you make every change I just mentioned (on estimate) you would save about $170 per month!