Followers

Wednesday, April 30, 2008

What if No One Were Fat

This article is from MSN.Money.com and was passed on to me by camper Julie W. I knew the expenses of being over weight went well beyond the emotional costs, but I didn't realize they would be to the tone of 4K a year to every US household. According to this article, if no one were fat, each house hold would save 4K a year! That's pretty significant considering the savings to the environment, all of our resources and even our animals.

What if no one were fat?
Imagine a lean and healthy America: The savings on medical, fuel, food and other costs would be enough to give every U.S. household more than $4,000.
By Shirley Skeel
Editor's note: This is part of an occasional series on financial what-ifs.
In the United States today, 66% of adults are overweight. Almost 33% of adults are obese, and 4.7% are morbidly obese, or more than 100 pounds overweight. But . . .
What if nobody in America were fat?
We'd save billions of dollars in gas. Airlines would double their profits. A dearth of diabetes and other diseases would save billions of dollars more -- and put thousands of doctors on the street. McDonald's would sell not Big Macs but little steamed chicken snacks -- or watch its profits melt away. Productivity would rise, potentially creating tens of thousands more jobs or higher wages all around.
Add up the savings up on health, food, clothing and efficiencies, and you could buy a professional home gym for every U.S. household -- or hand each $4,270 in cash.
$487 billion in gas, sweat and stretch pants Yes, it sounds a little wild, but the implications of a leaner, meaner country add up to a weighty $487 billion. That's almost 3.5% of gross domestic product, no small sum.

Mind you, only 1.8% of that is new growth. The rest is a radical shift in resources, away from the needs of our bigger citizens to . . . well, whatever we and our overlords would spend these extra billions on.
First, let's put the meat on that $487 billion. The estimates below assume the average American adult is at least 20 pounds overweight, a figure nutritionists see as fair.
Savings on fuel for cars and airlines due to their lighter loads would top $5 billion, according to industry studies. Researchers say each overweight driver burns about 18 additional gallons of gas a year, or just under a billion gallons altogether. Savings in the air are far greater: The jet-fuel savings alone could double North American airlines' forecast 2008 profits to $3.8 billion and maybe persuade them to stop stranding passengers because they can't afford the fuel for flights. As for oil imports, they'd be dented by less than 1%.
Plus-sized clothing costs 10% to 15% more, so shoppers would save $10 billion on shirts, pants and dresses. And clothes might fit better too. Cynthia Istook, an associate professor in textile apparel at North Carolina State University, says the economies of making fewer sizes would be tremendous. Clothing makers could then afford to offer more variety in hip and bust sizes, rather than asking every woman to squeeze into an hourglass shape.


The bottom line on obesityOverweight employees are affecting the health of corporate America, costing companies an estimated $45 billion a year.
Because 3,500 calories translates into a pound of fat, somewhere along the way, America's 227 million adults have eaten 16 trillion calories too many. That's 14 billion Big Mac meals, with fries and a soda. Eliminate those and you wipe out $81 billion, or McDonald's past four years of sales.

If Americans were slim and maintained their weight by eating 150 fewer calories a day (half a slice of pizza), that could snip roughly 6.5%, or $20 billion a year, off U.S. farmers' sales (assuming no extra exports). Bob Young, the American Farm Bureau's chief economist, says farmers would cope. They'd switch some land from fattening seed oils and sugar beets to fruits and vegetables. Or they might grow corn for ethanol, or even open a hunting resort.
The medical costs of obesity-related problems such as diabetes, stroke and heart disease run near $140 billion, or more than 6% of all health-care costs. That ballpark figure was calculated by Joel Cohen, an economic researcher for the Agency for Healthcare Research and Quality, using data from a 1998 Centers for Disease Control and Prevention study. Cohen reckons that if no one were fat, medical insurance costs would fall -- to everyone's delight -- and doctors and drug makers could do more preventive care. That sounds good, but Roland Sturm, a senior economist for Rand in Santa Monica, Calif., doubts anyone would pay for preventive care. More likely, he says, some doctors would be on the street. "They could drive cabs," he suggests.
Productivity in the workplace would jump as people took fewer sick days and spent less time at work feeling unwell. Ross DeVol, the director of health economics at the Milken Institute, says the loss of productivity due to people showing up at work sick is "immense." Using a recent Milken report on the subject, he calculates that if no one were obese, the added output from workers and their caregivers would give the country a $257 billion boost. That's 1.8% of GDP, enough extra output to allow businesses to hire tens of thousands more workers or to raise wages, economists say. Or at least, that's the theory. Given bosses' love of expanding their profits and their own pay, you can count on some of this being spirited away. Just look at 2000 to 2005, when worker productivity rose 16.6% while median wages rose less than half that amount.
"Jenny Craig would be very unhappy" if everyone were slim, says Rand's Sturm. And so she would, along with the rest of the $55 billion weight-loss industry. Trimmed-down citizens would be swapping their diet pills for bikinis and their gastric-banding for nose jobs.
What to do with all that money? On top of these savings would be billions of dollars more. Manufacturers and builders wouldn't have to make doorways bigger, car seats wider, furniture stouter. Some even argue that global warming would slow a mite, as consumption of gas, energy, fertilizer and methane-producing cattle decreased.
Even without those extras, the $487 billion reshuffle of the economy would put us on the spot. Exactly how would we spend all this freed-up cash? Optimists sing about improving education or medical research. Others figure we'd fritter away the money.
It seems, in fact, that economists have a word for our usual behavior: suboptimal. That's what we do. We suboptimize. We think short term instead of long term, reducing our chances of living healthily and happily ever after.
So assuming we didn't behave like angels, the net effect on the economy of a slimmer population would be a lot of reshuffled resources, with a nice rise in productivity that should take our living standards up a notch.

The social gains are more difficult to predict. Research has shown that people who are not obese marry more, are paid more, are promoted more, sleep better and have better sex lives. We don't yet know whether people earn less because they're fat, or whether they're fat because they earn less. Researchers suspect it is the former because there's some evidence of discrimination against the obese.

The bottom line on obesityOverweight employees are affecting the health of corporate America, costing companies an estimated $45 billion a year.
Either way, a slimmer society would, arguably, seem to be more secure and content.
But, of course, then we have the awful question: Can we all be paid more and promoted more and marry more? Only to a limited degree.
Jay Zagorsky, a sociology researcher at Ohio State University, is convinced that society would adjust. We might lose an awful lot of people to pick on, but he concludes: "They will find something else. If it's not the size of your waist, it may be the size of your nose."
Published April 23, 2008

End

So keep in mind as you are making choices about what to put in your mouth and when, that living lean not only helps you live longer stronger more energetic years, but it saves you money too. For those who say organic eating costs more, I beg to differ!

Have a fantastic day!



Tuesday, April 29, 2008

7 Cardinal Rules of Fat Burning

There is a doctor in Colleyville who developed these rules. Dr. Len Lopez explains it very well in his 7 cardinal rules of Fat Burning. I added my comments in orange (boot camp orange) as they relate to boot camp.

Cardinal Rule # 1: Do NOT skip meals, especially breakfast. When we skip a meal our blood sugar drops and takes us out of our fat burning zone. Secondly it causes the adrenal glands to produce additional cortisol and adrenaline to raise blood sugar. Unfortunately this can lead to adrenal fatigue and exhaustion which is a growing problem and at the root of so many ailments. PLEASE eat something prior to coming to camp. Try one of the following; a handful or almonds, a teaspoon of almond butter, an apple, a scoop of protein powder blended with water and ice, 1/2 of an energy bar. After breakfast have a more complete balanced meal such as a vegetable omlette with steal cut oats or sprouted bread.

Cardinal Rule # 2: Eat good quality protein and fat with each meal. A bowl of cereal with a cup of coffee or a bagel is not going to cut it. Too many carbs or high glycemic foods cause an increase of insulin, which works to store fat and inhibit the breakdown of fats. You can add nuts to healthy cereals to help slow down the sugar surge from the carbs, Protein triggers more glucagon, which helps burn fats. Not all carbs are created equal. I like “slow” carbs (low to moderate glycemic foods) instead of ‘no or low’ carbs. Begin building every meal with a lean protein such as shrimp, chicken, salmon or ground beef, then add your vegetables and last your whole grain carbs like brown rice, yams, oats or sprouted bread.

Cardinal Rule # 3: Eat at least 3 meals a day. The thought of six meals a day is a great concept in theory, but most of my clients don’t have the time or inclination to do that. Good protein and fat at each meal will keep the blood sugar stable and allow for more glucagon to be available. Have set times for your meals - before camp, after camp, 11:00, 3:00 and then 6:30. That would be ideal. Each meal should be balanced. Kitched closed by 7 PM.

Cardinal Rule # 4: Limit the ‘intense’ training until your blood sugar symptoms (such as severe cravings and fatigue) decrease. Otherwise your workouts will further deplete and exhaust an already overworked body. This is important if you are on a low carb diet, because it’s the breakdown of carbs and/or protein that gets you through an intense workout.
A classic signs that the workout was too intense is complete fatigue and exhaustion after the workout. (Keep in mind that its normal to feel that way the first week of camp regardless of your blood sugar levels) Yes, you should be tired after a good workout, but if you are wiped out – it’s too much! Over-training causes a decrease in the release of growth hormones, testosterone and DHEA (which you want for building strong muscles, bones and keeping you young)

Cardinal Rule # 5: Keep the intense workout short - never over 60 minutes! You can do an intense workout depending on the severity of yoursymptoms. But make sureyou eat some fruit, agave or honey before and after the workout to replenish all the carbs you spent otherwise you will feel terrible. Keep mind that although boot camp is 60 minutes, we warm up for up to 8 minutes, stretch for 6 -8 minutes and do abdominal work for 3 - 5 minutes. The actual higher intensity exercise is shorter. As camp progresses the warm up and cool down get shorter and the intensity builds, but you are also in a better position with your blood sugar as you are making changes to your eating habits.
Remember glucose is the sugar (carbs) that is broken down to provide the primary fuel for the brain. When blood sugar drops – fuel for the brain drops. This makes it hard to focus and concentrate. We become moody and irritated, and struggle with cravings and lightheadedness.

Cardinal Rule 6: Keep their aerobic workout “aerobic.” A classic mistake is to do aerobic exercise at too high of an intensity. This causes “anaerobic metabolism” and a leading cause of over-training and adrenal fatigue. Anaerobic metabolism is stress producing, whereas aerobic metabolism is stress reducing. This is critical when dealing with someone who struggles with fatigue and lack of energy. If you are experiencing extreme fatigue and lack of energy, keep any anaerobic bursts we do at a lower intensity - what's amazing is that if you are in a state of fatigue, your body will not let you push your limits too much. You won't be able to perform at high levels. On the other hand, if you are performing at high levels, high intensity aerobic bursts are the best for fat burning and a higher after burn - meaning the calories you burn when you stop working out.

Cardinal Rule 7: Break the ‘vicious’ cycle! If you arehaving blood sugar problems, you may also struggle with indigestion, elimination, hormonal imbalances, as well as, “adrenal fatigue and exhaustion.” The point is that one problem can contribute to another and fixing one issue and turning a blind eye to another will slow down your progress. The reason we mention the adrenal glands is because stress is a huge factor and underlying problem in our society.
Constant stress can eventually lead to a decrease production of cortisol and adrenaline.
Cortisol, adrenaline and insulin are NOT good or bad hormones. But when we make too much or too little it take us out of our fat burning zone, as well as, affects our sleep, mood, recovery, heart rate, energy level and libido.
Adrenal overload can cause a decreased production of progesterone and testosterone. The importance of progesterone for women goes without saying, but the drop in testosterone is the last thing we want to see.

Keep in mind, you can never restore progesterone, estrogen and testosterone without first addressing the adrenal glands… and you can never restore adrenal function if you don’t keep your blood sugar stable…they are “dancing partners” which cannot be separated!

Try utilizing some of these techniques if you are struggling with fatigue, cravings and moodyness. This also applies if you feel like you are burning muscle or carbs rather than fat.

Dr. Len Lopez is a nutrition and fitness expert and author of “To Burn or Not to Burn, Fat is the Question.” He is the host of “Action Steps for Health” and a frequent guest on radio and television. His approach to health and fitness is based on “TEE-times”…Time, Energy and Effort. If you want to learn more about ‘questions’ you should be asking yourself go to “online health quizzes” Or call his office at (972) 458-0099.

Monday, April 28, 2008

37 Nutrition Tips

Here are 37 Nutrition Tips from the Ladies at Naturally Savvy.

We could go through these one at a time, but I suggest you print these out and first cross out all of the ones that you already have mastered. Then choose one or two that you are ready to adopt. Work on those one or two items until they are a natural part of your eating habits. When you have mastered those, choose another and then continue on through the list until you are living by a majority of the tips on this list. Remember that small changes add up to big improvements.

Nutrition Quick Tips
Drinking fluids with meals interferes with digestion by diluting stomach acids. Drink half an hour before or one hour after eating instead. Avoid drinking cold fluids close to meals as it stops production of stomach acids for about one hour!
Eating spicy foods can help to increase your metabolism (calorie burning) for up to three hours! Garnish foods with savory Dijon mustard, cayenne pepper, chili peppers, hot salsa, and horseradish for an easy and tasty boost.
The average person consumes 125 pounds of refined sugar every year. That’s one third of a pound a day! A can of pop contains between 9 to 12 teaspoons of sugar. Sugar that is not used up (burned off by physical activity) turns to fat. Replace simple carbohydrates with nutritious whole grains, high fiber foods and fruit. Instead of a soft drink, drink water with lemon or dilute fruit juice with water.
Healthier alternatives to white sugar include date sugar, Sucanat (dehydrated sugar cane), raw honey, agave syrup, and pure maple syrup. These alternatives provide minerals not found in white or brown sugar. However, they can still cause a rise in blood sugar levels so consume them in moderation. For a calorie-free substitute, try stevia (available from health food stores). Stevia is very sweet and has no effect on blood sugar levels.
Be weary of fancy coffees that pack over 300 calories and up to 35 grams of fat! Ask for low-fat milk instead of cream for your cappuccino’s, mochaccino’s and latte’s. For a low fat alternative, enjoy antioxidant-rich green tea or energizing liquid chlorophyll in your drinking water.
Quiet time is precious and necessary. Meditation simply means taking a few minutes to quiet the mind and pay attention to breathing. Benefits include expanded awareness, increased focus and concentration and reduced stress levels. When practiced regularly, meditation can help to lower blood pressure and slow the aging process.
Taking digestive enzymes with large meals can help to improve digestion and enhance the absorption of nutrients from your food. Regular use of enzymes can promote weight loss and good health. Look for a full-spectrum enzyme with amylase, lipase and protease.
Raw vegetables and fruit supply important vitamins and energizing enzymes. Eat at least one raw vegetable or fruit at each meal or between meals as a snack.
For a salad dressing rich in healthy omega-fats, mash an avocado, add a couple of tablespoons of water and season with fresh lemon juice. Or for a zesty salad dressing, squeeze fresh lemon or lime over a salad and top with cold pressed extra-virgin olive oil. Lemon and lime juice are rich in enzymes and vitamin C and virtually calorie-free.
For a good nights sleep, eat yogurt before retiring for the night. It’s rich in the amino acid tryptophan which helps calm your mind and calcium which relaxes muscles.
When eating at a restaurant, it may be wiser to choose quality over quantity of food. If your choices are between a lower-fat but also low-in-nutrients meal (such as pasta with tomato sauce: app. 300 calories, 3.5 g fat) or a meal that is higher in fat but provides more nutrients (grilled salmon with steamed vegetables: app. 300 calories, 12 g fat) you are better off choosing quality over quantity because your body will use the nutrients in the salmon and vegetables as building blocks while the carbohydrates in the pasta may store as body fat!
There are many varieties of grains to choose from besides wheat. To improve digestion, elimination, and increase vitamin intake - try breads and pasta made from spelt, kamut, buckwheat, and millet.
Aspartame, an artificial sweetener, can be dangerous if consumed regularly and may produce a wide variety of physical and mental symptoms. One of its ingredients, methanol, can cause headaches, dizziness, depression, nausea, numbness, and blurred vision and before your body can eliminate it, it is converted to formaldehyde (a preservative). Replace your sweetener with stevia (a natural, healthy alternative), agave, raw honey or real organic sugar.
Jump-start your day with a fresh fruit & yogurt smoothie. The fruits provide vitamins and enzymes and the plain yogurt offers protein to control blood sugar levels. If you can’t tolerate dairy, use soy milk, rice milk or almond milk instead. For extra fiber, add some ground flax seeds.
Next time you’re craving a hamburger, have a grilled portobello mushroom sandwich. It tastes like steak and has a thick, meaty texture but only a trace of fat and no cholesterol!
Every healthy diet around the world is based on complex carbohydrates. Diets that restrict them tend to be high in fat and cholesterol and low in vegetables and fruit. These diets can be dangerous because they may stress the kidneys and contribute to heart disease and high blood pressure over time. For optimal health, ensure your diet contains a balance of carbohydrates such as fruit, vegetables and whole grains, lean proteins and essential fatty acids such as fish and fish oils.
Instead of using food as a treat, go shopping or enroll in an enjoyable activity such as belly dancing, golf lessons or salsa classes.
If you like to nibble at night out of boredom, take up a hobby that keeps your hands busy: make a puzzle or knit a sweater.
When blood sugar levels drop, symptoms of irritability, confusion, headaches, dizziness and unclear thinking may occur. Replace all “white” starchy foods and sugary snacks with whole grains and add protein to each meal to stabilize blood sugar levels.
A pot belly (fat around the midsection but nowhere else) can be a sign of poor sugar metabolism or high cortisol levels. Try eating mainly protein foods (lean meats, fish, beans), a lot of vegetables and avoid sugar and starch for a few weeks to determine whether this is the case for you.
We truly are “fat heads”. The brain is made up of more than 60% fat. Low-fat diets deprive the brain of vital nutrients. Poor memory and symptoms of depression can be due to a deficiency of omega-3 and omega-6 fats. Increase consumption of fish, avocadoes, raw nuts and seeds, Omega-3 eggs and use fish oil regularly to nourish this most-important organ!
To add physical activity to your daily routine, find an exercise pal in your neighborhood. Go for after-dinner walks, play tennis or join a fitness club together. Subscribe to a fitness magazine for additional motivation.
It takes 20 minutes for your brain to realize you’re no longer hungry. Chew each bite thoroughly until it’s dissolved to prevent overeating. This will also aid digestion and absorption of nutrients.
Follow the 80:20 rule for eating. Eat as well as you can 80% of the time, and enjoy “fun foods” 20% of the time. Food is for nourishment but is also meant to be enjoyed!
Eating breakfast helps to jump-start your metabolism. If you aren’t hungry in the morning, have a piece of fruit, a smoothie, or some juice.
Instead of eating ice cream (rich in fats and cholesterol), freeze two bananas and mash them together with a tablespoon of vanilla protein powder and a tablespoon of raisins. Refreeze and enjoy!
Rather than using regular bread to make a sandwich, try using whole wheat pita or tortilla wraps instead. These options are much lower in carbohydrates, yeast and calories.
If you crave dessert after dinner, try adding something sweet (naturally sweet, of course!) to your meal. Add fresh fruit pieces to a salad, pineapple to chicken and currants into rice, couscous, quinoa or millet.
Instead of eating bread made with flour, try those made with sprouted wheat. Wheat berries are soaked, sprouted, ground and baked at a low temperature therefore preserving its enzymes and nutrients. Many people with wheat allergies are able to tolerate this low-gluten alternative. Sprouted breads may be found in the freezer section of health food stores, specialty shops and most grocery stores.
Next time you’re invited to friend’s house for dinner, offer to bring a dish or dessert that is rich in nutrients and low in fat. Bean salads are a big hit as are cakes made with whole-grain flour and topped with fresh berries. Be sure to make a copy of the recipe for your host!
When grocery shopping, fill your cart with items from the periphery of the store – vegetables, fruit, fish, and fresh whole grain breads. Limit the number of processed packaged foods to all-natural or organic peanut butter, beans, and high fiber grains and cereals.
Always keep healthy snacks and bottled water in your car, purse, or office. This will prevent you from munching on starchy or sugary snacks while preparing lunch or dinner.
If you are having salad as your main course, opt to add a protein instead of a starch. Rather than bread or pita wedges, add tuna, chicken, beans, avocado and/or walnuts.
Healthy foods are now more convenient than ever. Buy pre-washed bags of mixed greens for quick salads. Grocery stores offer roasted whole chicken and soup & salad bars for side dishes. Raw nuts and seed bars make quick nutritious snacks.
Traditional recipes native to your country can be made healthier by replacing a few key ingredients. Bake rather than fry, use olive or coconut oil instead of butter, mix ground beef with texturized vegetable protein (TVP) or ground turkey, use brown or wild rice in place of white.
For a vegetarian version of your favorite “cream” soup, substitute cream or milk with pureed boiled potatoes, rice or soy milk. This substitution will add nutrients and help to save calories from fat and cholesterol.
Use “aging” (browned) fruit to make quick and healthy desserts. Freeze grapes (pulled from the stems) overnight and thaw for 5 minutes before eating. Blend strawberries with maple syrup for a yummy pancake, crepe or waffle syrup. You can also use them in protein shakes.

End

There is a lot of great information here so remember to print it out, read it and choose one you are ready to tackle. Then work on it until it's a natural part of your life.

Your friend in fitness,

Kelli

Tuesday, April 22, 2008

Argyle Boot Camp First Blog


Hello Visitors,


Since I write to my boot camp ladies daily, I thought I would spread the wealth and also share some of my topics on a blog so that more people could benefit and learn from the information.
In a nutshell, my fitness and nutrition philosophies are simply to treat the body the way it was made to be treated and eat the foods it was designed to eat. That includes performing some form of moderate to vigorous exercise most days of the week, sleeping 7+ hours a night and consuming natural, organic and wholesome foods such as 5+ veggies a day 2+ fruits a day, whole grains and lean proteins such as fish, chicken and beef.

I am also a fan of life management for total prosperity in all area's of our wellness wheel. I believe first taking care of youself. Second, finding out what you are good at, focusing on it intensely, work hard and smart and then include time for recreation, socialization and spirituality.

This blog will serve as a place for past, present and potential boot campers to both read and comment on ways to empower yourself, reclaim you life and be your personal best.

I look forward to sharing my 21+ years in the fitness and wellness industry to help make over your body, overcome your frustrations and become a better you.

Your friend in fitness,

Kelli Calabrese
2007 Personal Trainer of the Year - Denton County