Lets get right into today’s Re-Powering Information: If you are over weight, chances are you have over eaten. Over eating is primarily done out of habit and even more over emotion. You can choose your emotion, happiness, sadness, nervous, excited, scared, confident, procrastinating, and so on. When you are trying to fill an emotional hunger, it’s a need that can never be met with food. Below are some tips from Real Age to control emotional eating. This is especially important as we enter the holiday season and so much of our family traditions are centered around food and emotions run at an all time high.
Controlling the Chemistry of Emotional Eating
Learning the science behind cravings is the first step toward controlling them
Our ancestors ate to survive. They ate because they were hungry, or maybe to celebrate a victory over a warring tribe. Us? We eat because we’re angry, bored, stressed, frustrated, depressed, watching a movie, too busy, not busy enough, getting together with friends, or ticked off because the Lions lost.
Here are three tricks to steady your emotions for weight control.
And when eating is the result of an emotional reaction -- where we substitute chocolate for a conversation, ice cream for a relaxing bath, or chips for a punching bag -- it isn’t as much about character as it is about chemistry.
Brain chemicals not only influence your emotions but also provide the foundation for why you eat at certain times. Here are a few examples:
• Norepinephrine: This is the caveman fight-or-flight chemical. It’s what tells you to tangle with a saber-toothed tiger or hightail it to the safety of your hut.
• Serotonin: This is the James Brown of neurotransmitters. It makes you feel good (Hey!) and is a major target of antidepressants.
• Dopamine: This is the brain’s fun house. It’s a pleasure and reward system and is particularly sensitive to addictions. It’s also the one that helps you feel no pain.
• GABA (gamma-aminobutyric acid): This one is the English Patient of amino acids. It makes you feel like a zombie and is one of the ways that anesthesia may work to reduce your responsiveness to the outside world.
• Nitric oxide: This is your meditation-like chemical. It helps calm you. This powerful neuropeptide is usually a very short-lived gas that also relaxes the blood vessels of the body.
Now, the real question is what do all these chemicals have to do with whether you snack on a Hershey bar or a plum? Read on.
The Brain Chemical/Food Relationship
Let’s use serotonin as an example of this relationship. Picture your brain as a small pinball machine. You have millions of neurotransmitters that are sending messages to and from one another. When your serotonin transmitters fire the signals, they send the message throughout your brain that you feel good; this message is strongest when that feel-good pinball is frenetically bouncing around in your brain, racking up tons of yeah-baby points along the way.
But when you lose the ball down the chute (that is, when cells in the brain take the serotonin and break it down), that love-the-world feeling you’ve just been experiencing is lost. So what does your brain want to do? Put another quarter in the machine and get another ball. For many of us, the next ball comes in the form of foods that naturally (and quickly) make us feel good and counteract the drop in serotonin that we’re feeling.
An example? Sugar. A rush can come with a jolt of sugar. Sugar stimulates the release of serotonin. Insulin stimulates serotonin production in the brain, which, in turn, boosts your mood, makes you feel better, or masks the stress, pain, boredom, anger, or frustration that you may be feeling.
And serotonin is only one ball in play. You have all of these other chemicals fighting to send your appetite and cravings from bumper to bumper.
Knowing how your emotions can steer your desire to eat will help you resist your cravings and, ideally, avoid them altogether. Your goal: Keep your feel-good hormones level, so you’re in a steady state of satisfaction and never experience huge hormonal highs and lows that make you search for good-for-your-brain-but-bad-for-your-waist foods.
Here are three tricks to try:
1. Use foods to your advantage. All foods have different effects on your stomach, your blood, and your brain. Choose turkey to cut carb cravings. Turkey contains tryptophan, which increases serotonin to improve your mood and combat depression and helps you resist cravings for simple carbs. Choose salmon to curb blue moods. Omega-3 fatty acids, which are found in certain fish (including salmon, canned tuna, halibut, and mahimahi), have long been known as brain boosters and cholesterol clearers, but they’ve also convincingly been shown to help with depression in pregnant women. Depression contributes to hedonistic and emotional eating.
2. Savor the flavor. If you’re going to eat something that’s bad for you, enjoy it, savor it, roll it around in your mouth. We suggest taking a piece of dark (70% cocoa) chocolate and meditating -- as a healthy stress reliever and as a way to reward yourself with something sweet. It’s OK to eat bad foods -- every once in a while.
3. Go to sleep. Getting enough sleep can help with appetite control. That’s because when your body doesn’t get the 7 to 8 hours of sleep it needs every night to get rejuvenated, it has to find ways to compensate for neurons not secreting the normal amounts of serotonin or dopamine. It typically does that by craving sugary foods that will give you an immediate release of serotonin and dopamine.
End.
Your friend in fitness,
Tuesday, November 18, 2008
Thursday, November 13, 2008
Life Management, Exercise & Arthritis
Today’s Re-Powering Information – The Holidays are in full swing and the demands on our time are even more heightened. We can become consumed with choosing the perfect gifts, decorating, throwing parties, baking, keeping tradition, keeping two sides of a family happy and humanitarian efforts. Suicide rates are at an annual high over the period between Thanksgiving and Christmas. There are a variety of theories why, but it’s easy to see how the stress can become overwhelming . . . but it doesn’t have to be. I admit I am not good at stillness, but one thing I am good at is prioritizing and managing my time and balancing my life. It’s always a work in progress and I would always like it to get better, but there IS a way to enjoy the process of the holidays without becoming a stress monster, turning to alcohol, or feeling depressed, defeated or hopeless.
Below is an excerpt from a time management lesson Learned 6 years ago. I still use this today and it makes decision making and time management so easy – especially when you are clear on your outcomes. Then read on for some new research on the benefits of exercise on arthritis.
The ABCDE Method for Setting Priorities
By: Brian Tracy
Efficiency is doing things right. Effectiveness is doing the right things. Your ability to plan and organize your work, in advance, so you are always working on your highest value tasks determines your success as much as any other factor.
The ABCDE Method for Priorities
The process of setting short-term priorities begins with a pad of paper and a pen. Whenever you feel overwhelmed by too many things to do and too little time in which to do them, sit down, take a deep breath, and list all those tasks you need to accomplish. Although there is never enough time to do everything, there is always enough time to do the most important things, and to stay with them until they are done right.
Setting Better Priorities
The best method for setting priorities on your list, once you have determined your major goals or objectives, is the A-B-C-D-E method. You place one of those letters in the margin before each of the tasks on your list before you begin.
"A" stands for "very important;" something you must do. There can be serious negative consequences if you don't do it.
"B" stands for "important;" something you should do. This is not as important as your 'A' tasks. There are only minor negative consequences if it is not completed.
"C" stands for things that are "nice to do;" but which are not as important as 'A' or 'B,' tasks. There are no negative consequences for not completing it.
"D" stands for "delegate." You can assign this task to someone else who can do the job instead of you.
"E" stands for "eliminate, whenever possible." You should eliminate every single activity you possibly can, to free up your time.
When you use the A-B-C-D-E method, you can very easily sort out what is important and unimportant. This then will focus your time and attention on those items on your list that are most essential for you to do.
Just Say No
Once you can clearly determine the one or two things that you should be doing, above all others, just say no to all diversions and distractions and focus single-mindedly on accomplishing those priorities.
Much stress that you experience in your work life comes from working on low-priority tasks. The amazing discovery is that as soon as you start working on your highest-value activity, all your stress disappears. You feel a continuous stream of energy and enthusiasm. As you work toward the completion of something that is really important, you feel an increased sense of personal value and inner satisfaction. You experience a sensation of self-mastery and self-control. You feel calm, confident and capable.
Action Exercises
Here are three ideas that you can use, every day, to help you set priorities and to keep you working at your best:
First, take the time to be clear about your goals and objectives so that the priorities you set are moving you in the direction of something that is of real value to you.
Second, remember that what counts is not the amount of time that you put in overall; rather, it's the amount of time that you spend working on high-priority tasks.
Third, understand that the most important factor in setting priorities is your ability to make wise choices. You are always free to choose to engage in one activity or another.
Resolve today to set clear priorities in every area of your life, and always choose the activities that will assure you the greatest health, happiness and prosperity in the long term.
Wednesday, November 12, 2008
Exercise to Beat Arthritis Pain
How activity can help you feel better
(HealthDay News) -- Arthritis is a rheumatic disease that affects the body's joints and connective tissues. Exercise is a relatively easy way to help control its symptoms.
The University of Virginia Health System lists the benefits of exercise for people with rheumatic disease:
• Keeps joints from feeling and acting stiff.
• Strengthens muscles surrounding the joints.
• Improves joint flexibility and alignment.
• Reduces joint pain and swelling.
• Strengthens bone and cartilage tissue.
• Makes you more physically fit overall.
Have a strong day and breathe in some fresh fall air!
Have a strong day and breathe in some fresh fall air!
Below is an excerpt from a time management lesson Learned 6 years ago. I still use this today and it makes decision making and time management so easy – especially when you are clear on your outcomes. Then read on for some new research on the benefits of exercise on arthritis.
The ABCDE Method for Setting Priorities
By: Brian Tracy
Efficiency is doing things right. Effectiveness is doing the right things. Your ability to plan and organize your work, in advance, so you are always working on your highest value tasks determines your success as much as any other factor.
The ABCDE Method for Priorities
The process of setting short-term priorities begins with a pad of paper and a pen. Whenever you feel overwhelmed by too many things to do and too little time in which to do them, sit down, take a deep breath, and list all those tasks you need to accomplish. Although there is never enough time to do everything, there is always enough time to do the most important things, and to stay with them until they are done right.
Setting Better Priorities
The best method for setting priorities on your list, once you have determined your major goals or objectives, is the A-B-C-D-E method. You place one of those letters in the margin before each of the tasks on your list before you begin.
"A" stands for "very important;" something you must do. There can be serious negative consequences if you don't do it.
"B" stands for "important;" something you should do. This is not as important as your 'A' tasks. There are only minor negative consequences if it is not completed.
"C" stands for things that are "nice to do;" but which are not as important as 'A' or 'B,' tasks. There are no negative consequences for not completing it.
"D" stands for "delegate." You can assign this task to someone else who can do the job instead of you.
"E" stands for "eliminate, whenever possible." You should eliminate every single activity you possibly can, to free up your time.
When you use the A-B-C-D-E method, you can very easily sort out what is important and unimportant. This then will focus your time and attention on those items on your list that are most essential for you to do.
Just Say No
Once you can clearly determine the one or two things that you should be doing, above all others, just say no to all diversions and distractions and focus single-mindedly on accomplishing those priorities.
Much stress that you experience in your work life comes from working on low-priority tasks. The amazing discovery is that as soon as you start working on your highest-value activity, all your stress disappears. You feel a continuous stream of energy and enthusiasm. As you work toward the completion of something that is really important, you feel an increased sense of personal value and inner satisfaction. You experience a sensation of self-mastery and self-control. You feel calm, confident and capable.
Action Exercises
Here are three ideas that you can use, every day, to help you set priorities and to keep you working at your best:
First, take the time to be clear about your goals and objectives so that the priorities you set are moving you in the direction of something that is of real value to you.
Second, remember that what counts is not the amount of time that you put in overall; rather, it's the amount of time that you spend working on high-priority tasks.
Third, understand that the most important factor in setting priorities is your ability to make wise choices. You are always free to choose to engage in one activity or another.
Resolve today to set clear priorities in every area of your life, and always choose the activities that will assure you the greatest health, happiness and prosperity in the long term.
Wednesday, November 12, 2008
Exercise to Beat Arthritis Pain
How activity can help you feel better
(HealthDay News) -- Arthritis is a rheumatic disease that affects the body's joints and connective tissues. Exercise is a relatively easy way to help control its symptoms.
The University of Virginia Health System lists the benefits of exercise for people with rheumatic disease:
• Keeps joints from feeling and acting stiff.
• Strengthens muscles surrounding the joints.
• Improves joint flexibility and alignment.
• Reduces joint pain and swelling.
• Strengthens bone and cartilage tissue.
• Makes you more physically fit overall.
Have a strong day and breathe in some fresh fall air!
Have a strong day and breathe in some fresh fall air!
Monday, November 10, 2008
Be Still, Metabolism Black Bean Soup
"Any change, even a change for the better, is always accompanied by drawbacks and discomforts."
-- Arnold Bennett, Novelist
I love today’ quote. Sometimes we expect everything to be easy and the minute it gets hard we give up. We don’t want to sacrifice, sweat, push the limits, get past the discomfort or go even beyond our comfort zone. Fortitude and discipline are two of the things that separate success from failure. Some times you are closer to success than you realize, but you give up. I know patterns can be hard to break. They become so engrained and well, that’s why they are called habits, but you can create new ones. Ones that are productive, healthful and life producing. Every single day billions of your cells break down and build back up. After the age of 20, they rebuild, but not as strong as they were – but it does nto have to be that way. You can rebuild your cells to be stronger than they were the day before based on your choices. Your body is so incredible. I’ve been reading a book on longevity and metabolism backed by volumnes of research. You’ll be happy to know that of all of the things that you can do to stay young, exercise is the number one. Yes, I know I have been saying it all along, but exercise is your key to the fountain of youth more than what you eat, how much you sleep, your stress, supplement routine and so on.
Today’s Re-Powering Information – what I did want to talk about today is solitude. Yesterday morning (my chance to sleep in) I found myself lying in bed. I started out giving thanks for all of the things I was thankful for and within a minute my mind shifted to . . you should e-mail the boot camp ladies, don’t’ forget to send that contract to the TV show, e-mail the invoice to the client, contact personal trainers for new tele-seminar, call co-author to schedule Friday meeting for new Woman’s Adventure Boot, don’t forget to call Melina’s coach, did you finsh those food logs?, write check for property taxes, confirm flights, write grocery list for Yoshie, etc. Next thing you know it’s 5:30 am on a Sunday morning and I’m furiously working at my desk. I was looking for a sign to “BE STILL” and to break my constant “noise” mode. I got to church and the message was about “Being Still” and listening. When was the last time you drove in silence? Didn’t turn the TV on for a day, stopped checking e-mail for an afternoon, didn’t pick up the phone the moment you had a moment without something to do?
Our minds are constantly going and I am the BIGGEST perpertrator. I am NEVER STILL, but I am working on that. It’s always a work in progress. If you get a chance, read the book Eat, Pray, Love. The writer is so funny as she fights to be still during the Pray chapter of the book. I think we can all relate to how hard it is to be still. It’s something I am going to work on and I inivite you to do the same. Start out with 5 minutes and then build from there until you get to 30 minutes. It will have such far reaching effects on your being at peace with yourself and being clear on what you want and giving yourself a chance to listen to the messages you may be too busy to even see or hear.
When I got home from church, this message was in my in=-box from Brian Tracy so I felt complelled to address the topic today.
Also read on for a black bean soup recipe. Today is a perfect day for one.
The Magic of Solitude
By: Brian Tracy
The greatest men and women of all ages have practiced solitude regularly. They learned how to use silence to still their minds and tap into their superconscious powers for answers to their questions.
In this newsletter, you learn how you can apply this wonderful technique immediately to improve the quality of your inner and outer life.
The Magic of Solitude
Your feelings, your emotions, are the access point to your inner powers of mind. The most important part in the process of getting in touch with your feelings is to begin to practice solitude on a regular basis. Solitude is the most powerful activity in which you can engage. Men and women who practice it correctly and on a regular basis never fail to be amazed at the difference it makes in their lives.
Most people have never practiced solitude. Most people have never sat down quietly by themselves for any period of time in their entire lives. Most people are so busy being busy, doing something-even watching television-that it's highly unusual for them to simply sit, deliberately, and do nothing. But as Catherine Ponder points out, "Men and women begin to become great when they begin to take time quietly by themselves, when they begin to practice solitude." And here's the method you can use.
To get the full benefit of your periods of solitude, you must sit quietly for at least 30 to 60 minutes at a time. If you haven't done it before, it will take the first 25 minutes or so for you to stop fidgeting and moving around. You'll almost have to hold yourself physically in your seat. You'll have an almost irresistible desire to get up and do something. But you must persist.
Solitude requires that you sit quietly, perfectly still, back and head erect, eyes open, without cigarettes, candy, writing materials, music or any interruptions whatsoever for at least 30 minutes. An hour is better.
Become completely relaxed, and breathe deeply. Just let your mind flow. Don't deliberately try to think about anything. The harder you "don't try," the more powerfully it works. After 20 or 25 minutes, you'll begin to feel deeply relaxed. You'll begin to experience a flow of energy coming into your mind and body.
You'll have a tremendous sense of well-being. At this point, you'll be ready to get the full benefit of these moments of contemplation.
The River of Ideas
The incredible thing about solitude is that if it is done correctly, it works just about 100 percent of the time. While you're sitting there, a stream, a river, of ideas will flow through your mind. You'll think about countless subjects in an uncontrolled stream of consciousness. Your job is just to relax and listen to your inner voice.
At a certain stage during your period of solitude, the answers to the most pressing difficulties facing you will emerge quietly and clearly, like a boat putting gently to the side of a lake. The answer that you seek will come to you so clearly and it will feel so perfect that you'll experience a deep sense of gratitude and contentment.
Trusting Yourself
When you emerge from this period of quiet, you must do exactly what has come to you. It may involve dealing with a human situation. It may involve starting something or quitting something. Whatever it is, when you follow the guidance that you received in solitude, it will turn out to be exactly the right thing to do. Everything will be OK. And it will usually work out far better than you could have imagined. Just try it and see.
You must learn to trust yourself. You must develop the habit of listening to yourself and then acting on the guidance you receive.
Action Exercises
Here are three steps you can take immediately to put these ideas into action.
First, select a specific time and place to sit quietly and practice one full hour of solitude. Don't put it off.
Second, take small periods of silence and solitude during the day, especially when you feel overwhelmed with problems or responsibilities.
Third, take action immediately on the ideas and insights you receive while in solitude. One good idea can save you months and years of hard work. The key is trust.
End
Black Bean Soup
Prep time: 5 minutes
Cooking time: 20 minutes
This is one of the easiest soups I've ever made and it's delicious and very satisfying. I usually make a double recipe and freeze some of it to use during a hectic week.
Ingredients:
1 teaspoon vegetable oil
1 tablespoon minced garlic
2 cups water
½ teaspoon chipotle chile powder or regular chile powder
3 (15-ounce) cans black beans, rinsed and drained
1 (8-ounce) bottle salsa
1 tablespoon fresh lime juice
½ cup chopped fresh cilantro
½ cup shredded Monterey Jack cheese (optional)
Cooking Instructions:
1. Heat oil in a large saucepan over medium-high heat. Add garlic; sauté 1 minute.
2. Stir in water, chipotle powder, beans, and salsa. Bring to a boil; reduce heat, and simmer 1 minute.
3. Place 3 cups of black bean mixture in a blender; process until smooth. Return pureed mixture to pan. Alternatively, you can use an immersion blender right in the pan to partially blend the soup.
4. Stir in lime juice; simmer 10 minutes. Remove from heat; stir in cilantro. Sprinkle each serving with cheese.
End
Have a bright day!
-- Arnold Bennett, Novelist
I love today’ quote. Sometimes we expect everything to be easy and the minute it gets hard we give up. We don’t want to sacrifice, sweat, push the limits, get past the discomfort or go even beyond our comfort zone. Fortitude and discipline are two of the things that separate success from failure. Some times you are closer to success than you realize, but you give up. I know patterns can be hard to break. They become so engrained and well, that’s why they are called habits, but you can create new ones. Ones that are productive, healthful and life producing. Every single day billions of your cells break down and build back up. After the age of 20, they rebuild, but not as strong as they were – but it does nto have to be that way. You can rebuild your cells to be stronger than they were the day before based on your choices. Your body is so incredible. I’ve been reading a book on longevity and metabolism backed by volumnes of research. You’ll be happy to know that of all of the things that you can do to stay young, exercise is the number one. Yes, I know I have been saying it all along, but exercise is your key to the fountain of youth more than what you eat, how much you sleep, your stress, supplement routine and so on.
Today’s Re-Powering Information – what I did want to talk about today is solitude. Yesterday morning (my chance to sleep in) I found myself lying in bed. I started out giving thanks for all of the things I was thankful for and within a minute my mind shifted to . . you should e-mail the boot camp ladies, don’t’ forget to send that contract to the TV show, e-mail the invoice to the client, contact personal trainers for new tele-seminar, call co-author to schedule Friday meeting for new Woman’s Adventure Boot, don’t forget to call Melina’s coach, did you finsh those food logs?, write check for property taxes, confirm flights, write grocery list for Yoshie, etc. Next thing you know it’s 5:30 am on a Sunday morning and I’m furiously working at my desk. I was looking for a sign to “BE STILL” and to break my constant “noise” mode. I got to church and the message was about “Being Still” and listening. When was the last time you drove in silence? Didn’t turn the TV on for a day, stopped checking e-mail for an afternoon, didn’t pick up the phone the moment you had a moment without something to do?
Our minds are constantly going and I am the BIGGEST perpertrator. I am NEVER STILL, but I am working on that. It’s always a work in progress. If you get a chance, read the book Eat, Pray, Love. The writer is so funny as she fights to be still during the Pray chapter of the book. I think we can all relate to how hard it is to be still. It’s something I am going to work on and I inivite you to do the same. Start out with 5 minutes and then build from there until you get to 30 minutes. It will have such far reaching effects on your being at peace with yourself and being clear on what you want and giving yourself a chance to listen to the messages you may be too busy to even see or hear.
When I got home from church, this message was in my in=-box from Brian Tracy so I felt complelled to address the topic today.
Also read on for a black bean soup recipe. Today is a perfect day for one.
The Magic of Solitude
By: Brian Tracy
The greatest men and women of all ages have practiced solitude regularly. They learned how to use silence to still their minds and tap into their superconscious powers for answers to their questions.
In this newsletter, you learn how you can apply this wonderful technique immediately to improve the quality of your inner and outer life.
The Magic of Solitude
Your feelings, your emotions, are the access point to your inner powers of mind. The most important part in the process of getting in touch with your feelings is to begin to practice solitude on a regular basis. Solitude is the most powerful activity in which you can engage. Men and women who practice it correctly and on a regular basis never fail to be amazed at the difference it makes in their lives.
Most people have never practiced solitude. Most people have never sat down quietly by themselves for any period of time in their entire lives. Most people are so busy being busy, doing something-even watching television-that it's highly unusual for them to simply sit, deliberately, and do nothing. But as Catherine Ponder points out, "Men and women begin to become great when they begin to take time quietly by themselves, when they begin to practice solitude." And here's the method you can use.
To get the full benefit of your periods of solitude, you must sit quietly for at least 30 to 60 minutes at a time. If you haven't done it before, it will take the first 25 minutes or so for you to stop fidgeting and moving around. You'll almost have to hold yourself physically in your seat. You'll have an almost irresistible desire to get up and do something. But you must persist.
Solitude requires that you sit quietly, perfectly still, back and head erect, eyes open, without cigarettes, candy, writing materials, music or any interruptions whatsoever for at least 30 minutes. An hour is better.
Become completely relaxed, and breathe deeply. Just let your mind flow. Don't deliberately try to think about anything. The harder you "don't try," the more powerfully it works. After 20 or 25 minutes, you'll begin to feel deeply relaxed. You'll begin to experience a flow of energy coming into your mind and body.
You'll have a tremendous sense of well-being. At this point, you'll be ready to get the full benefit of these moments of contemplation.
The River of Ideas
The incredible thing about solitude is that if it is done correctly, it works just about 100 percent of the time. While you're sitting there, a stream, a river, of ideas will flow through your mind. You'll think about countless subjects in an uncontrolled stream of consciousness. Your job is just to relax and listen to your inner voice.
At a certain stage during your period of solitude, the answers to the most pressing difficulties facing you will emerge quietly and clearly, like a boat putting gently to the side of a lake. The answer that you seek will come to you so clearly and it will feel so perfect that you'll experience a deep sense of gratitude and contentment.
Trusting Yourself
When you emerge from this period of quiet, you must do exactly what has come to you. It may involve dealing with a human situation. It may involve starting something or quitting something. Whatever it is, when you follow the guidance that you received in solitude, it will turn out to be exactly the right thing to do. Everything will be OK. And it will usually work out far better than you could have imagined. Just try it and see.
You must learn to trust yourself. You must develop the habit of listening to yourself and then acting on the guidance you receive.
Action Exercises
Here are three steps you can take immediately to put these ideas into action.
First, select a specific time and place to sit quietly and practice one full hour of solitude. Don't put it off.
Second, take small periods of silence and solitude during the day, especially when you feel overwhelmed with problems or responsibilities.
Third, take action immediately on the ideas and insights you receive while in solitude. One good idea can save you months and years of hard work. The key is trust.
End
Black Bean Soup
Prep time: 5 minutes
Cooking time: 20 minutes
This is one of the easiest soups I've ever made and it's delicious and very satisfying. I usually make a double recipe and freeze some of it to use during a hectic week.
Ingredients:
1 teaspoon vegetable oil
1 tablespoon minced garlic
2 cups water
½ teaspoon chipotle chile powder or regular chile powder
3 (15-ounce) cans black beans, rinsed and drained
1 (8-ounce) bottle salsa
1 tablespoon fresh lime juice
½ cup chopped fresh cilantro
½ cup shredded Monterey Jack cheese (optional)
Cooking Instructions:
1. Heat oil in a large saucepan over medium-high heat. Add garlic; sauté 1 minute.
2. Stir in water, chipotle powder, beans, and salsa. Bring to a boil; reduce heat, and simmer 1 minute.
3. Place 3 cups of black bean mixture in a blender; process until smooth. Return pureed mixture to pan. Alternatively, you can use an immersion blender right in the pan to partially blend the soup.
4. Stir in lime juice; simmer 10 minutes. Remove from heat; stir in cilantro. Sprinkle each serving with cheese.
End
Have a bright day!
Wednesday, November 5, 2008
Portion Distortion, Pumpkin Pancake recipes
Today’s Re-Powering Information: Yesterday Laci shared an e-mail with her group that I thought was passing along. It has to do with what I call Portion Distortion. We have supersized our eating and therefore our bodies. Keep in mind that your stomach is the size of your fist (or at least it should be). A serving of protein should be the size of the palm of your hand or a deck of cards. Startch carbs (rice, pasta, bread, cereal) about the size of a computer mouse and fibrous carbs (most veggies found in salad) the size of two handfuls. You should not be adding fat to anything, but eating foods with good natural fats such as nuts.
Check out the sizes of a typical coffee, chocolate milk, cola and chips – the and now!
Also scroll down for 2 great recipes. We made the apples today and had the pancakes on Sunday morning!
Portion Size: Then and Now
by T. Kallmyer
How does one cut portion size when in most of the western world portion size has grown exponentially in the last 20 or so years.
I remember when the 7-Eleven Big Gulp came on the scene in 1980 and how everyone was amazed that you could actually purchase a drink that size. It was 32 ounces back then, now you can buy a Super Big Gulp that's a whopping 64 ounces.
No wonder there's such a weight epidemic in many developed countries as people are constantly enticed with ever growing portions.
Here are some illustrations of just how portion sizes have changed in the last 20 years.
Take-away Coffees
Over 20 years ago before the concept of the coffee house, a takeaway coffee would generally come in a 7oz/200ml Styrofoam cup, so with some sugar and cream it averaged around 85 Calories. Now a consumer can be enticed with a 16oz/470ml version made mostly with milk which can top 480 Calories depending on the drink ordered.
Chips
Twenty years ago a small pack of chips (left) was just an ounce(30g) and yielded 150 Calories. Now most packs are either 1.8oz/50g with 250 Calories (center) or 3.5oz/100g containing 500 Calories (right).
Flavored Milk
Chocolate milk used to be sold in 10oz/300ml bottles 20 years ago containing 220 Calories, but now the norm is around 20oz/600ml yielding 440 Calories.
Soft Drinks
20 years ago is was common to only get a 12oz/390ml soda from a vending machine containing 160 Calories, but today it is more common to find machines dispensing 20oz/600ml bottles giving 245 Calories.
Why has this happened?
Amanda Clark, the Author of Portion Perfection, believes that it was driven by nothing but the almighty dollar. Companies realized if they increased portion size, they could increase the cost of the item. The larger portion size would entice the customer to spend more money causing the profit margins on the product to increase a lot while the company's expenses on marketing, design, labor etc. only increased slightly. In some cases a consumer could get 50% more product for only 16% more money. Who could resist?
Unfortunately, as these portion sizes increased so has western society's waistline.
Pump-cakes
High-Protein Pumpkin Pancakes!
These are bodybuilding pancakes, but you can make them in saller servings so there are less calories.
7.5 oz (212 g) of canned pumpkin
1/3 cup (27 g) oatmeal dry
1/3 cup (40 g) multigrain or whole wheat pancake mix
1 scoop (26 g) vanilla (or plain) protein powder
4 egg whites
1 tsp vanilla extract
1 tsp nutmeg
1 tsp ground ginger
2 tsp cinnamon
Sweetener (brown sugar, stevia or splenda): Optional
Yield: makes 2 large (5 inch wide) pancakes
Nutrition information for 2 pancakes, unsweetened
Calories: 507
Protein: 44.1 g.
Carbs: 69.7 g.
Fat: 5 g.
BAKED APPLES
SERVES 4
4 medium Bramley, or other cooking apples; 55g sultanas; 55g dried unsulphured apricots, finely chopped; 25g currants; 25g dried figs, stalks removed and finely chopped; 1 tablespoon pure fruit apple and pear spread (or no added sugar jam); 2 tablespoons fresh orange juice
Preheat the oven to 180C/350F/gas mark 4. Mix the filling ingredients together (everything bar the apples) and leave for 20 minutes. Wash and core the apples, then cut in half.
Place the apple halves, skin side down, on a baking sheet. Top with filling, cover with foil and bake in the centre of the oven for 25-30 minutes, until soft.
Have a wonderful day!
Check out the sizes of a typical coffee, chocolate milk, cola and chips – the and now!
Also scroll down for 2 great recipes. We made the apples today and had the pancakes on Sunday morning!
Portion Size: Then and Now
by T. Kallmyer
How does one cut portion size when in most of the western world portion size has grown exponentially in the last 20 or so years.
I remember when the 7-Eleven Big Gulp came on the scene in 1980 and how everyone was amazed that you could actually purchase a drink that size. It was 32 ounces back then, now you can buy a Super Big Gulp that's a whopping 64 ounces.
No wonder there's such a weight epidemic in many developed countries as people are constantly enticed with ever growing portions.
Here are some illustrations of just how portion sizes have changed in the last 20 years.
Take-away Coffees
Over 20 years ago before the concept of the coffee house, a takeaway coffee would generally come in a 7oz/200ml Styrofoam cup, so with some sugar and cream it averaged around 85 Calories. Now a consumer can be enticed with a 16oz/470ml version made mostly with milk which can top 480 Calories depending on the drink ordered.
Chips
Twenty years ago a small pack of chips (left) was just an ounce(30g) and yielded 150 Calories. Now most packs are either 1.8oz/50g with 250 Calories (center) or 3.5oz/100g containing 500 Calories (right).
Flavored Milk
Chocolate milk used to be sold in 10oz/300ml bottles 20 years ago containing 220 Calories, but now the norm is around 20oz/600ml yielding 440 Calories.
Soft Drinks
20 years ago is was common to only get a 12oz/390ml soda from a vending machine containing 160 Calories, but today it is more common to find machines dispensing 20oz/600ml bottles giving 245 Calories.
Why has this happened?
Amanda Clark, the Author of Portion Perfection, believes that it was driven by nothing but the almighty dollar. Companies realized if they increased portion size, they could increase the cost of the item. The larger portion size would entice the customer to spend more money causing the profit margins on the product to increase a lot while the company's expenses on marketing, design, labor etc. only increased slightly. In some cases a consumer could get 50% more product for only 16% more money. Who could resist?
Unfortunately, as these portion sizes increased so has western society's waistline.
Pump-cakes
High-Protein Pumpkin Pancakes!
These are bodybuilding pancakes, but you can make them in saller servings so there are less calories.
7.5 oz (212 g) of canned pumpkin
1/3 cup (27 g) oatmeal dry
1/3 cup (40 g) multigrain or whole wheat pancake mix
1 scoop (26 g) vanilla (or plain) protein powder
4 egg whites
1 tsp vanilla extract
1 tsp nutmeg
1 tsp ground ginger
2 tsp cinnamon
Sweetener (brown sugar, stevia or splenda): Optional
Yield: makes 2 large (5 inch wide) pancakes
Nutrition information for 2 pancakes, unsweetened
Calories: 507
Protein: 44.1 g.
Carbs: 69.7 g.
Fat: 5 g.
BAKED APPLES
SERVES 4
4 medium Bramley, or other cooking apples; 55g sultanas; 55g dried unsulphured apricots, finely chopped; 25g currants; 25g dried figs, stalks removed and finely chopped; 1 tablespoon pure fruit apple and pear spread (or no added sugar jam); 2 tablespoons fresh orange juice
Preheat the oven to 180C/350F/gas mark 4. Mix the filling ingredients together (everything bar the apples) and leave for 20 minutes. Wash and core the apples, then cut in half.
Place the apple halves, skin side down, on a baking sheet. Top with filling, cover with foil and bake in the centre of the oven for 25-30 minutes, until soft.
Have a wonderful day!
Monday, November 3, 2008
Exercise reduces risk of Breast Cancer, Chocolate Peanut Butter Protein Bars
"In the absence of clearly-defined goals, we become strangely loyal to performing daily trivia until ultimately we become enslaved by it."
Robert Heinlein
Today’s Re-Powering Information- Speaking of a carcinogen, one in 4 women have a chance of getting breast cancer. Our odds as a group of women are lower because we are exercisers, however we are still not immune to it. We have a few ladies in camp who are survivors and each of us has a story of someone we know or someone in our family. A few of the boot camp ladies are getting ready to walk in the Susan Koman 60 mile walk in Dallas this coming weekend (others have done it in the past). If you are interested in donating any money to sponsor them, I will make sure they get it. Walking 60 miles in 3 days is not easy task, but it’s possible and anything worth doing is not going to be easy.
Below is an article on how Vigorous exercise (like we do in camp) protects against breast cancer. Exercise has so many benefits beyond the cosmetic outcomes – which are always nice, but in what goes on internally as well as mentally. This is the greatest gift you can give yourself
Plus read all of the way down for a delicious home made peanut butter chocolate protein bar and a funny cartoon one of the Denton Campers sent.
Vigorous exercise protects against breast cancer
Thu Oct 30, 2008 8:25pm EDT
LONDON (Reuters) - Plenty of vigorous exercise can cut a healthy, older woman's breast cancer risk by 30 percent, researchers said on Friday.
A study of more than 30,000 post-menopausal women showed that strenuous activity -- ranging from housework such as scrubbing floors to running -- protected against breast cancer even among those who do not have a higher risk, the researchers said.
The effect was clearest among lean women.
"We know that being overweight puts women at increased risk of breast cancer," said Michael Leitzmann, who led the study while at the National Cancer Institute of the U.S. National Institutes of Health.
"What our study shows is that even among women without this increased risk, if they exercise they can get some benefit."
Breast cancer is the leading cause of cancer deaths among women worldwide, according to the American Cancer Society. The group estimates about 465,000 women died of breast cancer globally in 2007, and 1.3 million new cases were diagnosed.
A number of studies have shown that regular strenuous exercise can help people avoid heart disease, cancer and a range of other conditions.
Leitzmann and colleagues used questionnaires to determine how often the women exercised vigorously. All were healthy when the study began.
After 11 years the researchers found that overall the volunteers who exercised most were 13 percent less likely to have developed breast cancer.
The reduced risk was even higher -- 30 percent -- when the researchers compared only women of normal weight, Leitzmann, now working at Germany's University Hospital in Regensburg, said in a telephone interview.
"The relationship was much stronger among leaner women," he added.
Interestingly, non-vigorous activity such as light housework, walking, hiking and easy jogging, did not seem to offer any protection against breast cancer, the team reported in BioMed Central's Breast Cancer Research journal.
The researchers did not look at why exercise may help but Leitzmann noted other studies have shown that working out reduces estrogen levels -- a known risk factor for the disease -- and protects the body's general immune system.
(Reporting by Michael Kahn; Editing by Maggie Fox)
Chocolate Peanut Butter Protein Bars
What a delicious way to satisfy your sweet tooth. These homemade protein bars are quick to make, about 20 minutes from start to end, and they make a healthy on-the-go snack. You may want to make a double batch and store extras in the freezer.
Servings: 8 bars
Here's what you need...
• 2 1/2 cups oats
• 1/2 cup chocolate whey protein powder
• 1 teaspoon cinnamon
• 2 tablespoons organic peanut butter
• 3 egg whites
• 2 mashed bananas
• 1 tablespoon honey
• 4 tablespoons nonfat milk
1. Preheat oven to 350 degrees and coat an 8x8 pan with non-stick spray.
2. Mix the oats, protein powder and cinnamon. Add peanut butter and stir until well combined. Add egg whites, bananas, honey and milk.
3. Spoon the mixture into the prepared pan. Place in the oven and bake for 15 minutes or until set. Remove from oven and allow to cool slightly before cutting into 8 bars.
Nutritional Analysis: One bar equals: 185 calories, 4g fat, 27g carbohydrate, 4g fiber, and 11g protein.
Have a healthy day!
Robert Heinlein
Today’s Re-Powering Information- Speaking of a carcinogen, one in 4 women have a chance of getting breast cancer. Our odds as a group of women are lower because we are exercisers, however we are still not immune to it. We have a few ladies in camp who are survivors and each of us has a story of someone we know or someone in our family. A few of the boot camp ladies are getting ready to walk in the Susan Koman 60 mile walk in Dallas this coming weekend (others have done it in the past). If you are interested in donating any money to sponsor them, I will make sure they get it. Walking 60 miles in 3 days is not easy task, but it’s possible and anything worth doing is not going to be easy.
Below is an article on how Vigorous exercise (like we do in camp) protects against breast cancer. Exercise has so many benefits beyond the cosmetic outcomes – which are always nice, but in what goes on internally as well as mentally. This is the greatest gift you can give yourself
Plus read all of the way down for a delicious home made peanut butter chocolate protein bar and a funny cartoon one of the Denton Campers sent.
Vigorous exercise protects against breast cancer
Thu Oct 30, 2008 8:25pm EDT
LONDON (Reuters) - Plenty of vigorous exercise can cut a healthy, older woman's breast cancer risk by 30 percent, researchers said on Friday.
A study of more than 30,000 post-menopausal women showed that strenuous activity -- ranging from housework such as scrubbing floors to running -- protected against breast cancer even among those who do not have a higher risk, the researchers said.
The effect was clearest among lean women.
"We know that being overweight puts women at increased risk of breast cancer," said Michael Leitzmann, who led the study while at the National Cancer Institute of the U.S. National Institutes of Health.
"What our study shows is that even among women without this increased risk, if they exercise they can get some benefit."
Breast cancer is the leading cause of cancer deaths among women worldwide, according to the American Cancer Society. The group estimates about 465,000 women died of breast cancer globally in 2007, and 1.3 million new cases were diagnosed.
A number of studies have shown that regular strenuous exercise can help people avoid heart disease, cancer and a range of other conditions.
Leitzmann and colleagues used questionnaires to determine how often the women exercised vigorously. All were healthy when the study began.
After 11 years the researchers found that overall the volunteers who exercised most were 13 percent less likely to have developed breast cancer.
The reduced risk was even higher -- 30 percent -- when the researchers compared only women of normal weight, Leitzmann, now working at Germany's University Hospital in Regensburg, said in a telephone interview.
"The relationship was much stronger among leaner women," he added.
Interestingly, non-vigorous activity such as light housework, walking, hiking and easy jogging, did not seem to offer any protection against breast cancer, the team reported in BioMed Central's Breast Cancer Research journal.
The researchers did not look at why exercise may help but Leitzmann noted other studies have shown that working out reduces estrogen levels -- a known risk factor for the disease -- and protects the body's general immune system.
(Reporting by Michael Kahn; Editing by Maggie Fox)
Chocolate Peanut Butter Protein Bars
What a delicious way to satisfy your sweet tooth. These homemade protein bars are quick to make, about 20 minutes from start to end, and they make a healthy on-the-go snack. You may want to make a double batch and store extras in the freezer.
Servings: 8 bars
Here's what you need...
• 2 1/2 cups oats
• 1/2 cup chocolate whey protein powder
• 1 teaspoon cinnamon
• 2 tablespoons organic peanut butter
• 3 egg whites
• 2 mashed bananas
• 1 tablespoon honey
• 4 tablespoons nonfat milk
1. Preheat oven to 350 degrees and coat an 8x8 pan with non-stick spray.
2. Mix the oats, protein powder and cinnamon. Add peanut butter and stir until well combined. Add egg whites, bananas, honey and milk.
3. Spoon the mixture into the prepared pan. Place in the oven and bake for 15 minutes or until set. Remove from oven and allow to cool slightly before cutting into 8 bars.
Nutritional Analysis: One bar equals: 185 calories, 4g fat, 27g carbohydrate, 4g fiber, and 11g protein.
Have a healthy day!
Wednesday, October 29, 2008
Fat Burners, Pumpkin Cookies and Wellness Profile
I came across this profile yesterday called Are You Ready to Clean Up your Life. It has a well being assessment and also money, environment, etc. It’s interesting to see how you rate. Many times we think we are healthy, but when when you consider all of the things that are combined to keep us safe and healthy, we could all afford to do a little better. I know I have my list to work on! Check out the assessment here to see how you score and to get tips to “Clean Up Your Life”.http://www.betterme.org/cleansweep.html
Today’s Re-powering Information:
Tom Venuto, a respected trainer did a great job in this Q&A on fat burners. I’ll let him get right into it . . .Then scroll down for a recipe on Pumpkin cookies – Yum!
The following is a very interesting article/ blog question about fat burners that I thought you may be interested in. As some of you know, I really admire and respect Tom Venuto for his honesty when it comes to nutrition and fitness.
Q: Dear Tom, I am not currently using any fat burners. However, in many magazines where I see advertisements for fat burners, they always have a model with a six-pack and the headline is something like, "It takes more than training and nutrition to get a six-pack." Once a person hits a plateau, do we really need fat burners to achieve that "ripped" or "six-pack" look? I am having a really hard time getting my stomach to look the way I want it, and I really respect your opinion, so I appreciate your thoughts on this. Thanks Tom!
A: The short and sweet answer is NO, you do not ever "need" fat burners. While I won't dismiss the fact that there are some ingredients in some "fat burner" products that might help a little bit, I take great displeasure in seeing those kinds of misleading headlines as well as the misleading use of models who are often paid to endorse the product even though they may never have even used it (they're just models!)
Many "fat burner" companies have been sued by the Federal Trade Commission for false advertising, false claims and falsifying before and after photos.
The best you get is a slight thermogenic effect and possibly some slight appetite suppression. A few products might work through other mechanisms like improving thyroid, but if you forgive me the generalization, I consider the effects of all these "fat burner" products to be minutia. In a previous newsletter, I wrote that in my opinion, 97% of your results come from nutrition and training and maybe you get an extra 3% advantage from supplements.
Just so you know those numbers arent something I just pulled out of thin air, lets take an example:
I have reviewed scientific data that EGCG, the active ingredient in green tea extract, if consumed in enough quantity, could increase thermogenesis / metabolic rate by an average of about 75 calories in 24 hours. Since ephedrine was taken off the market, green tea extract appears in many ephedra-free formulas these days. What is a typical calorie expenditure for an active male in 24 hours? lets say 2700 calories per day. 75/2700 = 2.7%. That slight little extra doesnt hurt, especially when its delivered in a healthful package such as green tea, rather than central nervous system stimulants, but its minutia in the bigger picture. Another way to put this into perspective is to make a list of what other things would burn 75 calories (for 150 lb person:)
walk your dog for 15 minutes three times a day, walk for 5 minutes at normal casual pace 30 minutes of ironing bagging leaves and grass clippings for 14 minutes re arrange your furniture for 10 minutes wash your car, 15 minutes vacuuming for 15 minutes 7.2 minutes of walking up stairs (could be spread throughout the day) Ah yes, but why move your body when you can take the pill and metabolism increases while you sit and watch TV? How about for your health? A body that is not moved, rots away. Unlike a car which only has so many miles on it and wears out from over-use, people are the only "machines" on earth that fall apart from under-use.
Here's what any good personal trainer will always tell you: No amount of calorie restriction or pill-popping will ever give you FITNESS. It willl never give you STRENGTH. it will never get you MUSCULARITY. It will never give you FUNCTIONALITY. At best it will help you reduce body mass slightly.
On one hand, I'm tempted to say that everything counts and that yes, 75 calories here, and 75 calories there, it ALL adds up, because it does. After you're exercising regularly and all your fundamentals are in place, details and little things do matter.
I'm simply asking you to put the benefits of any fat burners in proper perspective and realize that (1) there is no "need" for taking them and (2) the claims made in the ads are often erroneous or exagerrated.
My advice on fat burners:
1. NEVER buy a fat burner unless you get independent verification of the claims made for the product.
How do you KNOW they really work? Are you SERIOUSLY going to take the advertisers word for it? Are you SERIOUSLY going to take someone else's testimonial as fact? Get verification for yourself by going to the pub med data base and looking for research (try www.ReleMed.com too, as their search results are very thorough and relevant and they provide links to the pub med citations).
2. Put it in perspective
With those products that work, such as those providing a small thermogenic effect, put that in perspective as compared to how easily you could burn that many calories with even light exercise like walking or housework. Keep in mind the additional fitness and strength benefits you will obtain from exercise as opposed to doing nothing and popping a pill.
3. See if there are any side effects or health warnings.
With all supplements and especially with prohormones or stronger thermogenics like the ephedrine and caffeine stack, (if you still have access to them), understand the risk to benefit ratio, and be certain you know the dangers and contraindications.
4. Read the label and see if the product contains enough active ingredient to even work.
A classic scam is when a "fat burner"product quotes research that a certain inredient boosts metabolism, which might be true. What they may not tell you is that all the research with positive results used a large dosage of the ingredient, which might not be cheap. So the supplement company includes a "pinch" or "light dusting" of that ingredient just so they can say it's in the bottle, even though its nothing more than "label decoration." Then they have the audacity to invoke the research studies in their advertisements when the amount of the ingredient in their product is no where near what was used in the research!
5. Proprietary blend scam.
Some companies, DONT LET YOU SEE how much ingredient is in the product formula, because it contains multiple ingredients and they say their formula is a "trade secret" aka "proprietary", so they list WHAT is in the product but not HOW MUCH. If you don't know how much is in there then how are we (the consumers) supposed to get independent confirmation of the facts and analyze whether this product is any good? 6. Make sure there is human research, not just rodent research.
In many cases, advertisements cite studies on rats and mice as "proof" under the assumption that the product will produce the same results in humans. Animal research is an important part of the scientific method, as it is often used to help find areas of research where human study should be pursued, or in the other direction, to trace back the mechanism that makes something work. However, for obesity research in particular, a positive finding in rats does not mean the same thing will happen in humans.
7. Look for more than one human study.
Consider trying a supplement after it has human research that has been replicated by different research groups which are not industry-sponsored. My policy is that I will usually only give a "buy" rating to a supplement when a product has an intitial well-designed human controlled trial published and then similar research has been replicated by another research group that is not supplement-industry funded.
Actually, I think it's a good thing that nutrition and supplement companies fund and sponsor some of the research. They should. They should not only back up their claims with published clinical trials, they should share some of the cost of this expensive research.
However, a basic principle of the scientific method is replication. Other researchers should be able to duplicate the findings. Therefore, while the funding source does not necessarily prove bias, if there is only one study available on a supplement and it is company or industry sponsored, I usually take it with a grain of salt and put an asterisk next to it while I wait for confirmation from another study. (You might be surprised at how IN-frequently this type of confirmation occurs). Do you REALLY need "more" than nutrition and exercise???
Now, when you weigh the fact that even the products with research backing them only help a little, with the fact that many of the ads lie to you about research, exagerrate claims and hide vital information about ingredients, and with the fact that you can do a few more minutes of exercise per day and get the same results for free, how enthusiastic are you about fat burners? Yeah, that's why I'm not real excited about them either and based on the fact that I use no drugs and no "fat burner" supplements and I compete in bodybuilding - very successfully - I'd say that the assertion, "it takes more than nutrition and exercise to get six pack abs" is patently false.
Train hard and expect success,
Your friend and coach,
Tom Venuto
This recipe is from Dr. Galland's book on children's nutrition titled Superimmunity for Kids. This book is a favorite of parents who are looking for ways to get good nutrition for their families. The whole idea of Superimmunity for Kids is to provide recipes that contain superfoods that children of all ages need. And these pumpkin cookies are kid-tested: they won rave reviews at my brother's Halloween party.
Pumpkin Cookies
2 eggs
3 ounces apple juice concentrate
3 ounces orange juice concentrate
2 tablespoons yogurt
1 1/2 cups pumpkin, either cooked fresh or canned, with no additives
2 1/2 cups whole wheat flour
1 teaspoon ground cinnamon
1/2 teaspoon grated nutmeg (optional)
1 teaspoon baking soda
1 cup raisins
1 cup seeds or nuts, such as pumpkin or sunflower, or chopped nuts, such as walnuts
½ teaspoon extra-virgin olive oil, to coat the pan
Preheat the oven to 375 F., and lightly coat two cookie sheets with oil. Put the eggs, juice concentrates, yogurt and pumpkin in a blender and puree well. In a large bowl, mix the dry ingredients, and then add the wet ingredients from the blender. Stir just until combined, but don't over mix.
"Far better it is to dare mighty things, to win glorious triumphs, even though checkered by failure, than to take rank with those poor spirits who neither enjoy much nor suffer much, because they live in the gray twilight that knows not victory nor defeat."
Theodore Roosevelt
Enjoy this beautiful afternoon!
Today’s Re-powering Information:
Tom Venuto, a respected trainer did a great job in this Q&A on fat burners. I’ll let him get right into it . . .Then scroll down for a recipe on Pumpkin cookies – Yum!
The following is a very interesting article/ blog question about fat burners that I thought you may be interested in. As some of you know, I really admire and respect Tom Venuto for his honesty when it comes to nutrition and fitness.
Q: Dear Tom, I am not currently using any fat burners. However, in many magazines where I see advertisements for fat burners, they always have a model with a six-pack and the headline is something like, "It takes more than training and nutrition to get a six-pack." Once a person hits a plateau, do we really need fat burners to achieve that "ripped" or "six-pack" look? I am having a really hard time getting my stomach to look the way I want it, and I really respect your opinion, so I appreciate your thoughts on this. Thanks Tom!
A: The short and sweet answer is NO, you do not ever "need" fat burners. While I won't dismiss the fact that there are some ingredients in some "fat burner" products that might help a little bit, I take great displeasure in seeing those kinds of misleading headlines as well as the misleading use of models who are often paid to endorse the product even though they may never have even used it (they're just models!)
Many "fat burner" companies have been sued by the Federal Trade Commission for false advertising, false claims and falsifying before and after photos.
The best you get is a slight thermogenic effect and possibly some slight appetite suppression. A few products might work through other mechanisms like improving thyroid, but if you forgive me the generalization, I consider the effects of all these "fat burner" products to be minutia. In a previous newsletter, I wrote that in my opinion, 97% of your results come from nutrition and training and maybe you get an extra 3% advantage from supplements.
Just so you know those numbers arent something I just pulled out of thin air, lets take an example:
I have reviewed scientific data that EGCG, the active ingredient in green tea extract, if consumed in enough quantity, could increase thermogenesis / metabolic rate by an average of about 75 calories in 24 hours. Since ephedrine was taken off the market, green tea extract appears in many ephedra-free formulas these days. What is a typical calorie expenditure for an active male in 24 hours? lets say 2700 calories per day. 75/2700 = 2.7%. That slight little extra doesnt hurt, especially when its delivered in a healthful package such as green tea, rather than central nervous system stimulants, but its minutia in the bigger picture. Another way to put this into perspective is to make a list of what other things would burn 75 calories (for 150 lb person:)
walk your dog for 15 minutes three times a day, walk for 5 minutes at normal casual pace 30 minutes of ironing bagging leaves and grass clippings for 14 minutes re arrange your furniture for 10 minutes wash your car, 15 minutes vacuuming for 15 minutes 7.2 minutes of walking up stairs (could be spread throughout the day) Ah yes, but why move your body when you can take the pill and metabolism increases while you sit and watch TV? How about for your health? A body that is not moved, rots away. Unlike a car which only has so many miles on it and wears out from over-use, people are the only "machines" on earth that fall apart from under-use.
Here's what any good personal trainer will always tell you: No amount of calorie restriction or pill-popping will ever give you FITNESS. It willl never give you STRENGTH. it will never get you MUSCULARITY. It will never give you FUNCTIONALITY. At best it will help you reduce body mass slightly.
On one hand, I'm tempted to say that everything counts and that yes, 75 calories here, and 75 calories there, it ALL adds up, because it does. After you're exercising regularly and all your fundamentals are in place, details and little things do matter.
I'm simply asking you to put the benefits of any fat burners in proper perspective and realize that (1) there is no "need" for taking them and (2) the claims made in the ads are often erroneous or exagerrated.
My advice on fat burners:
1. NEVER buy a fat burner unless you get independent verification of the claims made for the product.
How do you KNOW they really work? Are you SERIOUSLY going to take the advertisers word for it? Are you SERIOUSLY going to take someone else's testimonial as fact? Get verification for yourself by going to the pub med data base and looking for research (try www.ReleMed.com too, as their search results are very thorough and relevant and they provide links to the pub med citations).
2. Put it in perspective
With those products that work, such as those providing a small thermogenic effect, put that in perspective as compared to how easily you could burn that many calories with even light exercise like walking or housework. Keep in mind the additional fitness and strength benefits you will obtain from exercise as opposed to doing nothing and popping a pill.
3. See if there are any side effects or health warnings.
With all supplements and especially with prohormones or stronger thermogenics like the ephedrine and caffeine stack, (if you still have access to them), understand the risk to benefit ratio, and be certain you know the dangers and contraindications.
4. Read the label and see if the product contains enough active ingredient to even work.
A classic scam is when a "fat burner"product quotes research that a certain inredient boosts metabolism, which might be true. What they may not tell you is that all the research with positive results used a large dosage of the ingredient, which might not be cheap. So the supplement company includes a "pinch" or "light dusting" of that ingredient just so they can say it's in the bottle, even though its nothing more than "label decoration." Then they have the audacity to invoke the research studies in their advertisements when the amount of the ingredient in their product is no where near what was used in the research!
5. Proprietary blend scam.
Some companies, DONT LET YOU SEE how much ingredient is in the product formula, because it contains multiple ingredients and they say their formula is a "trade secret" aka "proprietary", so they list WHAT is in the product but not HOW MUCH. If you don't know how much is in there then how are we (the consumers) supposed to get independent confirmation of the facts and analyze whether this product is any good? 6. Make sure there is human research, not just rodent research.
In many cases, advertisements cite studies on rats and mice as "proof" under the assumption that the product will produce the same results in humans. Animal research is an important part of the scientific method, as it is often used to help find areas of research where human study should be pursued, or in the other direction, to trace back the mechanism that makes something work. However, for obesity research in particular, a positive finding in rats does not mean the same thing will happen in humans.
7. Look for more than one human study.
Consider trying a supplement after it has human research that has been replicated by different research groups which are not industry-sponsored. My policy is that I will usually only give a "buy" rating to a supplement when a product has an intitial well-designed human controlled trial published and then similar research has been replicated by another research group that is not supplement-industry funded.
Actually, I think it's a good thing that nutrition and supplement companies fund and sponsor some of the research. They should. They should not only back up their claims with published clinical trials, they should share some of the cost of this expensive research.
However, a basic principle of the scientific method is replication. Other researchers should be able to duplicate the findings. Therefore, while the funding source does not necessarily prove bias, if there is only one study available on a supplement and it is company or industry sponsored, I usually take it with a grain of salt and put an asterisk next to it while I wait for confirmation from another study. (You might be surprised at how IN-frequently this type of confirmation occurs). Do you REALLY need "more" than nutrition and exercise???
Now, when you weigh the fact that even the products with research backing them only help a little, with the fact that many of the ads lie to you about research, exagerrate claims and hide vital information about ingredients, and with the fact that you can do a few more minutes of exercise per day and get the same results for free, how enthusiastic are you about fat burners? Yeah, that's why I'm not real excited about them either and based on the fact that I use no drugs and no "fat burner" supplements and I compete in bodybuilding - very successfully - I'd say that the assertion, "it takes more than nutrition and exercise to get six pack abs" is patently false.
Train hard and expect success,
Your friend and coach,
Tom Venuto
This recipe is from Dr. Galland's book on children's nutrition titled Superimmunity for Kids. This book is a favorite of parents who are looking for ways to get good nutrition for their families. The whole idea of Superimmunity for Kids is to provide recipes that contain superfoods that children of all ages need. And these pumpkin cookies are kid-tested: they won rave reviews at my brother's Halloween party.
Pumpkin Cookies
2 eggs
3 ounces apple juice concentrate
3 ounces orange juice concentrate
2 tablespoons yogurt
1 1/2 cups pumpkin, either cooked fresh or canned, with no additives
2 1/2 cups whole wheat flour
1 teaspoon ground cinnamon
1/2 teaspoon grated nutmeg (optional)
1 teaspoon baking soda
1 cup raisins
1 cup seeds or nuts, such as pumpkin or sunflower, or chopped nuts, such as walnuts
½ teaspoon extra-virgin olive oil, to coat the pan
Preheat the oven to 375 F., and lightly coat two cookie sheets with oil. Put the eggs, juice concentrates, yogurt and pumpkin in a blender and puree well. In a large bowl, mix the dry ingredients, and then add the wet ingredients from the blender. Stir just until combined, but don't over mix.
"Far better it is to dare mighty things, to win glorious triumphs, even though checkered by failure, than to take rank with those poor spirits who neither enjoy much nor suffer much, because they live in the gray twilight that knows not victory nor defeat."
Theodore Roosevelt
Enjoy this beautiful afternoon!
Tuesday, October 28, 2008
Metabolic Syndrome is Preventable
Today’s Re-Powering Information - Yesterday Jamie shared information about metabolic syndrome with her ladies and I wanted to pass it on to you. I have mentioned it before and you may have heard of it. It’s sweeping out nation and while it may not effect you, it may be silently jeopardizing someone you love. Even having one of the symptoms is a risk factor for disease and combined it’s life shortening and quality of life is low.
Yesterday I was running some errands and as I was parking and running in and out of stores I couldn’t help but notice how many more handicap spaces there are in the new malls being built. I remember one or two and now it seems like ½ of the Highland Village Town Center is handicap. I say this not b/c I want the close spot, but when I observe the people who are using the handicap spaces, they are almost always overweight. Which came first being over weight and then unable to walk or unable to walk and then overweight. I am taking an educated guess that many people become over weight, stress their bodies, loose function and become handicapped b/c their muscles and joints are not strong enough to lift them in and out of a car or to walk more than a few steps to the front door of a store. I would guess that with weight loss and conditioning, a lot (certainly not all) of those who are unable to ambulate (or not for any distance) could function fully again.
If we are our bodies own worst enemies and then begin accepting our weaknesses, all of which are lifestyle related, we have surrendered. Metabolic Syndrome is a lifestyle syndrome. Every one of the 5 factors that are killing Americans are COMPLETELY preventable with a healthy lifestyle. Instead of making better choices, we are choosing medicine, a reduced quality of life and handicapped parking spots. I know it’s not anyone in camp, but maybe it’s someone you love who you have influence over. And what kind of a message are we sending to our children. Okay I’ll stop ranting. Here’s Jamie’s e-mail from yesterday and I am going to cover Fat Burners tomorrow.
Also read below for a fantastic pancake with egg white recipe.
I briefly mentioned in one of last camp's emails a very serious condition called the "Metabolic Syndrome" or "Syndrome X." It is a cluster of metabolic disorders that include obesity, dislipidemia, high blood pressure, and more (see details below). Medical professionals, are not sure what the root cause is of this dangerous conglomeration of diseases, but the most common factors is Insulin Resistance, and obesity.
I would like to add that High Cholesterol has gotten a lot of press as being the most dangerous risk of heart disease. I would suggest to you that it is High Blood Pressure! Why? High Blood Pressure causes
(obviously) pressure in the arteries of the heart, that cause little breaks, fractures or tears in the artery. It is then that the High Cholesterol comes a "plugs up" those little tears in the artery with plaque. When enough plaques build up in the arteries, that is what causes the "narrowing" of the artery, and so on. The result is not enough blood getting to the heart...and HEART ATTACK. So, take note of the blood pressure recommendations and make sure that you know your blood pressure. I have a blood pressure cuff that I will be more than happy to take yours before camp starts (resting). I don't keep it in my car, so you would have to let me know ahead of time.
Why do I inform you of this? Because, so many, if not all, of these conditions can be prevented/improved with life-style intervention.
That would consist of a healthy diet and regular, structured exercise!!!
See the article from the American Heart Association re: the Metabolic Syndrome and go to their website for more information.
See yall tomorrow! jamie
Metabolic Syndrome
What is the metabolic syndrome?
The metabolic syndrome is characterized by a group of metabolic risk factors in one person. They include:
* Abdominal obesity (excessive fat tissue in and around the abdomen)
* Atherogenic dyslipidemia (blood fat disorders — high triglycerides, low HDL cholesterol and high LDL cholesterol — that foster plaque buildups in artery walls)
* Elevated blood pressure
* Insulin resistance or glucose intolerance (the body can't properly use insulin or blood sugar)
* Prothrombotic state (e.g., high fibrinogen or plasminogen activator inhibitor–1 in the blood)
* Proinflammatory state (e.g., elevated C-reactive protein in the blood)
People with the metabolic syndrome are at increased risk of coronary heart disease and other diseases related to plaque buildups in artery walls (e.g., stroke and peripheral vascular disease) and type 2 diabetes. The metabolic syndrome has become increasingly common in the United States. It's estimated that over 50 million Americans have it.
The dominant underlying risk factors for this syndrome appear to be abdominal obesity and insulin resistance. Insulin resistance is a generalized metabolic disorder, in which the body can't use insulin efficiently. This is why the metabolic syndrome is also called the insulin resistance syndrome.
Other conditions associated with the syndrome include physical inactivity, aging, hormonal imbalance and genetic predisposition.
Some people are genetically predisposed to insulin resistance.
Acquired factors, such as excess body fat and physical inactivity, can elicit insulin resistance and the metabolic syndrome in these people.
Most people with insulin resistance have abdominal obesity. The biologic mechanisms at the molecular level between insulin resistance and metabolic risk factors aren't fully understood and appear to be complex.
How is the metabolic syndrome diagnosed?
There are no well-accepted criteria for diagnosing the metabolic syndrome. The criteria proposed by the National Cholesterol Education Program (NCEP) Adult Treatment Panel III (ATP III), with minor modifications, are currently recommended and widely used.
The American Heart Association and the National Heart, Lung, and Blood Institute recommend that the metabolic syndrome be identified as the presence of three or more of these components:
* Elevated waist circumference:
Men — Equal to or greater than 40 inches (102 cm)
Women — Equal to or greater than 35 inches (88 cm)
*
Elevated triglycerides:
Equal to or greater than 150 mg/dL
* Reduced HDL ("good") cholesterol:
Men — Less than 40 mg/dL
Women — Less than 50 mg/dL
* Elevated blood pressure:
Equal to or greater than 130/85 mm Hg
* Elevated fasting glucose:
Equal to or greater than 100 mg/dL
AHA Recommendation for Managing the Metabolic Syndrome:
The primary goal of clinical management of the metabolic syndrome is to reduce the risk for cardiovascular disease and type 2 diabetes.
Then, the first-line therapy is to reduce the major risk factors for cardiovascular disease: stop smoking and reduce LDL cholesterol, blood pressure and glucose levels to the recommended levels.
For managing both long- and short-term risk, lifestyle therapies are the first-line interventions to reduce the metabolic risk factors.
These lifestyle interventions include:
* Weight loss to achieve a desirable weight (BMI less than 25 kg/m2)
* Increased physical activity, with a goal of at least 30 minutes of moderate-intensity activity on most days of the week
* Healthy eating habits that include reduced intake of saturated fat, trans fat and cholesterol
Tomm Voss's Oatmeal Egg-White Pancakes
6 egg whites
2 whole eggs
1 cup quick oats
1 Tbsp. cinnamon
1/2 cup chopped fresh or dried fruit (strawberries, blueberries or raisins work well)
3 packets Splenda or other sweetener
Nonstick cooking spray
Directions
Combine all ingredients except cooking spray in a blender. Spray a medium nonstick skillet with cooking spray and heat to medium-high. When the pan is hot, pour in half the batter. Cook on one side until the edges look done and batter bubbles in the middle, approximately three minutes. Then flip pancake and cook until no longer runny inside. Cook remaining batter the same way. Eat hot or at room temperature. Store in refrigerator in large resealable plastic bags or plastic wrap.
End
Have an athletic day!
Yesterday I was running some errands and as I was parking and running in and out of stores I couldn’t help but notice how many more handicap spaces there are in the new malls being built. I remember one or two and now it seems like ½ of the Highland Village Town Center is handicap. I say this not b/c I want the close spot, but when I observe the people who are using the handicap spaces, they are almost always overweight. Which came first being over weight and then unable to walk or unable to walk and then overweight. I am taking an educated guess that many people become over weight, stress their bodies, loose function and become handicapped b/c their muscles and joints are not strong enough to lift them in and out of a car or to walk more than a few steps to the front door of a store. I would guess that with weight loss and conditioning, a lot (certainly not all) of those who are unable to ambulate (or not for any distance) could function fully again.
If we are our bodies own worst enemies and then begin accepting our weaknesses, all of which are lifestyle related, we have surrendered. Metabolic Syndrome is a lifestyle syndrome. Every one of the 5 factors that are killing Americans are COMPLETELY preventable with a healthy lifestyle. Instead of making better choices, we are choosing medicine, a reduced quality of life and handicapped parking spots. I know it’s not anyone in camp, but maybe it’s someone you love who you have influence over. And what kind of a message are we sending to our children. Okay I’ll stop ranting. Here’s Jamie’s e-mail from yesterday and I am going to cover Fat Burners tomorrow.
Also read below for a fantastic pancake with egg white recipe.
I briefly mentioned in one of last camp's emails a very serious condition called the "Metabolic Syndrome" or "Syndrome X." It is a cluster of metabolic disorders that include obesity, dislipidemia, high blood pressure, and more (see details below). Medical professionals, are not sure what the root cause is of this dangerous conglomeration of diseases, but the most common factors is Insulin Resistance, and obesity.
I would like to add that High Cholesterol has gotten a lot of press as being the most dangerous risk of heart disease. I would suggest to you that it is High Blood Pressure! Why? High Blood Pressure causes
(obviously) pressure in the arteries of the heart, that cause little breaks, fractures or tears in the artery. It is then that the High Cholesterol comes a "plugs up" those little tears in the artery with plaque. When enough plaques build up in the arteries, that is what causes the "narrowing" of the artery, and so on. The result is not enough blood getting to the heart...and HEART ATTACK. So, take note of the blood pressure recommendations and make sure that you know your blood pressure. I have a blood pressure cuff that I will be more than happy to take yours before camp starts (resting). I don't keep it in my car, so you would have to let me know ahead of time.
Why do I inform you of this? Because, so many, if not all, of these conditions can be prevented/improved with life-style intervention.
That would consist of a healthy diet and regular, structured exercise!!!
See the article from the American Heart Association re: the Metabolic Syndrome and go to their website for more information.
See yall tomorrow! jamie
Metabolic Syndrome
What is the metabolic syndrome?
The metabolic syndrome is characterized by a group of metabolic risk factors in one person. They include:
* Abdominal obesity (excessive fat tissue in and around the abdomen)
* Atherogenic dyslipidemia (blood fat disorders — high triglycerides, low HDL cholesterol and high LDL cholesterol — that foster plaque buildups in artery walls)
* Elevated blood pressure
* Insulin resistance or glucose intolerance (the body can't properly use insulin or blood sugar)
* Prothrombotic state (e.g., high fibrinogen or plasminogen activator inhibitor–1 in the blood)
* Proinflammatory state (e.g., elevated C-reactive protein in the blood)
People with the metabolic syndrome are at increased risk of coronary heart disease and other diseases related to plaque buildups in artery walls (e.g., stroke and peripheral vascular disease) and type 2 diabetes. The metabolic syndrome has become increasingly common in the United States. It's estimated that over 50 million Americans have it.
The dominant underlying risk factors for this syndrome appear to be abdominal obesity and insulin resistance. Insulin resistance is a generalized metabolic disorder, in which the body can't use insulin efficiently. This is why the metabolic syndrome is also called the insulin resistance syndrome.
Other conditions associated with the syndrome include physical inactivity, aging, hormonal imbalance and genetic predisposition.
Some people are genetically predisposed to insulin resistance.
Acquired factors, such as excess body fat and physical inactivity, can elicit insulin resistance and the metabolic syndrome in these people.
Most people with insulin resistance have abdominal obesity. The biologic mechanisms at the molecular level between insulin resistance and metabolic risk factors aren't fully understood and appear to be complex.
How is the metabolic syndrome diagnosed?
There are no well-accepted criteria for diagnosing the metabolic syndrome. The criteria proposed by the National Cholesterol Education Program (NCEP) Adult Treatment Panel III (ATP III), with minor modifications, are currently recommended and widely used.
The American Heart Association and the National Heart, Lung, and Blood Institute recommend that the metabolic syndrome be identified as the presence of three or more of these components:
* Elevated waist circumference:
Men — Equal to or greater than 40 inches (102 cm)
Women — Equal to or greater than 35 inches (88 cm)
*
Elevated triglycerides:
Equal to or greater than 150 mg/dL
* Reduced HDL ("good") cholesterol:
Men — Less than 40 mg/dL
Women — Less than 50 mg/dL
* Elevated blood pressure:
Equal to or greater than 130/85 mm Hg
* Elevated fasting glucose:
Equal to or greater than 100 mg/dL
AHA Recommendation for Managing the Metabolic Syndrome:
The primary goal of clinical management of the metabolic syndrome is to reduce the risk for cardiovascular disease and type 2 diabetes.
Then, the first-line therapy is to reduce the major risk factors for cardiovascular disease: stop smoking and reduce LDL cholesterol, blood pressure and glucose levels to the recommended levels.
For managing both long- and short-term risk, lifestyle therapies are the first-line interventions to reduce the metabolic risk factors.
These lifestyle interventions include:
* Weight loss to achieve a desirable weight (BMI less than 25 kg/m2)
* Increased physical activity, with a goal of at least 30 minutes of moderate-intensity activity on most days of the week
* Healthy eating habits that include reduced intake of saturated fat, trans fat and cholesterol
Tomm Voss's Oatmeal Egg-White Pancakes
6 egg whites
2 whole eggs
1 cup quick oats
1 Tbsp. cinnamon
1/2 cup chopped fresh or dried fruit (strawberries, blueberries or raisins work well)
3 packets Splenda or other sweetener
Nonstick cooking spray
Directions
Combine all ingredients except cooking spray in a blender. Spray a medium nonstick skillet with cooking spray and heat to medium-high. When the pan is hot, pour in half the batter. Cook on one side until the edges look done and batter bubbles in the middle, approximately three minutes. Then flip pancake and cook until no longer runny inside. Cook remaining batter the same way. Eat hot or at room temperature. Store in refrigerator in large resealable plastic bags or plastic wrap.
End
Have an athletic day!
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