Great article. Perspective.
Kathie Lapcevic looks in the mirror and still has trouble believing that the person looking back at her, is half her previous size. In 18 months, Kathie has shed 108 pounds and she’s currently no more than a side salad and a jog around the block from her goal weight. As a writer and teacher with a passion for gardening, canning and other do-it-yourself endeavours, Kathie was not a stranger to discipline or hard work, except when it came to her own health. “I was overweight my entire life,” she said. “The girl who got made fun of, the girl who always wanted to figure out a better way but didn’t know how to begin.”
Recently Kathie spoke to us about her weight loss journey, future goals and where she finally got the determination to lose the weight.
Food is at once the most amazing and annoying part of our lives. We have to eat in order to live, and there are so many delicious flavors to enjoy in the world. The problem is that everything we eat has a cost attached to it; not just a monetary cost (although that’s annoying as well), but rather the calorie count of the food we eat that really gets us—especially in the USA.
Making dietary decisions is difficult, but we’re not walking into it blindly. There are guidelines available: the average person (depending on height, weight, age, and level of physical activity) requires between 2000 and 3000 calories. That sounds like a lot, but it’s pretty easy to go over that in a day. Here are some foods that are ~500 calories to assist you in deciding what to eat.
Follow this link to see the foods: http://www.lifehack.org/articles/lifestyle/what-500-calories-really-looks-like-different-foods.html
by Alexandra Sifferlin
More restaurants display calorie counts on their menus, but what if they also informed you what it would take to burn off those calories?
It’s one thing to know how many calories are packed into a meal you’re about to eat, and quite another to fully appreciate what your body does with them. That’s been clear since cities like New York mandated calorie counts on fast food and restaurant menus so consumers would have a better idea of what they were eating. Despite the added information, studies haven’t shown that the counts led people to eat less. In fact, some surveys found they prompted people to order more food. So caloric information, it seems, doesn’t have much impact on eating behavior.
Better strategies are clearly needed, so researchers Dr. Meena Shah and Ashlei James from Texas Christian University tried another approach — replacing the calorie counts with the number of minutes of brisk walking a person would need to complete to burn off what they just ate.
The researchers chose brisk walking since it’s a physical activity most people can do, and can easily fit into their day, as opposed to running or jogging. “We did the study specifically in younger adults. The reason why we chose young adults is because they exercise more than older adults and we felt that they would relate to it more than older adults,” says Shah.
The scientists recruited 300 men and women ages 18 to 30 and randomly assigned them to order lunch from one of three menus: one that was calorie-free, one that included calorie counts and another labeled with the minutes of walking needed to burn the calories in the food. All the menus had the same food offerings, including burgers, chicken sandwiches, chicken tenders, salad, fries, desserts, soda and water.
The participants who were provided the walking information ordered and consumed fewer calories compared to those who ordered off the menu without calorie labels. However, as with some previous studies, there was no difference in the calories consumed between those who ordered off the menu with calorie count labels and those who were not provided with calorie information.
Read the rest here: http://healthland.time.com/2013/04/24/are-you-willing-to-walk-for-that-burger/
Alexandra Sifferlin @acsifferlin
Alexandra Sifferlin is a writer and producer for TIME Healthland. She is a graduate from the Northwestern University Medill School of Journalism.
by Nick Mistretta
When it comes to toning up and losing weight, there are a number of strategies you can employ. You can change your diet and eat more whole foods. You can consume foods especially talented at burning fat. You can choose a good cardio program. And you can (wait for it) build some muscle with circuit training.
Muscle burns more calories than fat. Having muscle increases your resting metabolic rate, which allows you to burn more fat and calories while your body is at rest. While this is certainly true, the numbers won’t stagger you. But every little bit helps. An extra 10 pounds of muscle burns somewhere around 50-60 extra calories a day. And while this may not seem like a lot, over the course of time it will add up. Much the same way the weight gain did.
What is Circuit Training
Circuit training involves performing resistance exercises back to back with no rest in between. Let’s say you’ve got 7 exercises that you’re going to do. You’ll complete all seven in succession with no rest, followed by a 1-2 minute rest period at the end. This constitutes one circuit. After the rest period, begin again. Do three circuits or more in total.
Because you’re moving through the exercises without rest, you’re also getting a fantastic cardio workout. Circuit training is the perfect combination of weight training, cardio and endurance exercise.
There are a lot of equipment options for circuit training. You can use machines at the gym, though performing a circuit requiring several machines while others are exercising can be a challenge. You can use dumbbells or other free weights, which I prefer. There are also resistance bands, which are nice in that they are extremely portable. Or you can simply use your body weight and perform exercises like push ups, dips, squats and chin ups.
Why Circuit Training
Think of circuit training as High Intensity Interval Training with weights. Meaning you’ll work harder and burn more calories in a shorter period of time. The upside is there’s no time to get bored. The downside? Maximum intensity will be required. But this is the key to any exercise routine.
By combining a high intensity cardio workout with a high intensity resistance workout, you’ll burn more calories during your workout and also during the hours following it. There is an afterburn effect that happens after intense exercise in which you continue burning calories for hours after your workout. But remember, the key is your level of intensity.
Circuit training works your heart by improving cardio endurance. So you will receive the same benefits as you do from any goood cardio program. Your strength and muscular endurance will also improve. And as I mentioned earlier, this will promote a little more fat burning even while you’re at rest.
Minimum time required. Perhaps this is the greatest benefit of all. You can easily complete a challenging circuit training session in 20-30 minutes. If you do two of these whole body workouts per week, your investment is under an hour.
Read the rest here: http://naturalhealthpub.com/lose-more-fat-with-circuit-training-2013-04-13/
Visceral fat is internal fat that accumulates around your organs. Most of this fat is located in the abdominal area. According to MayoClinic.com, an accumulation of fat around your organs can increase your risk of heart disease, diabetes and other serious health problems. Getting rid of visceral fat gets harder as you get older. Your body’s fat content also increases as you age, so you will need to work harder and consistently to ensure that your abdominal fat doesn’t increase.
Perform moderate-intensity aerobic training on a daily basis. MayoClinic.com recommends choosing an activity that fits both your goals and current health and fitness level. Anything from playing tennis to hiking to taking indoor cycling classes is a good choice as long as you do it on most days of the week and for at least 30 minutes a day.
Add strength training to your regular workout routine. According to MayoClinic.com, weight training can help conserve muscle mass. Muscle speeds up metabolism and makes fat burning easier and more effective. Strength train at least three times a week for 20 minutes or more to build muscle.
Make dietary changes. Reduce your consumption of saturated fats and simple carbohydrates like white bread and sugars. Instead, eat whole grains like whole wheat and oats and unsaturated fats like olive oil and nuts. Also, switch to low-fat dairy and focus on lean proteins such as fish, chicken, soy and lentils.
Lose weight. According to MayoClinic.com, you need to eliminate 3,500 calories in order to lose 1 lb. This means cutting 500 calories a day from your diet. Avoiding second servings, sharing a dessert with a friend and switching to diet soda are all effective ways to cut down your calorie intake.
Stop smoking. According to a 2005 study published in the “Journal of Obesity Research,” people who smoke are more likely to have a higher amount of abdominal fat than people who don’t smoke.
Reaching and maintaining a healthy weight is important for overall health and can help you prevent and control many diseases and conditions. If you are overweight or obese, you are at higher risk of developing serious health problems, including heart disease, high blood pressure, type 2 diabetes, gallstones, breathing problems, and certain cancers. That is why maintaining a healthy weight is so important: It helps you lower your risk for developing these problems, helps you feel good about yourself, and gives you more energy to enjoy life.
What Is Overweight and Obesity?
Overweight is having extra body weight from muscle, bone, fat, and/or water. Obesity is having a high amount of extra body fat. Body mass index (BMI) is a useful measure of overweight and obesity. The information on this Web site will provide you with information about BMI (including limitations of this measure) and how to reach and stay at a healthy weight. Talk to your health care provider if you are concerned about your BMI.
What Factors Contribute To a Healthy Weight?
Many factors can contribute to a person’s weight. These factors include environment, family history and genetics, metabolism (the way your body changes food and oxygen into energy), and behavior or habits.
Energy balance is important for maintaining a healthy weight. The amount of energy or calories you get from food and drinks (energy IN) is balanced with the energy your body uses for things like breathing, digesting, and being physically active (energy OUT):
The same amount of energy IN and energy OUT over time = weight stays the same (energy balance)
More energy IN than OUT over time = weight gain
More energy OUT than IN over time = weight loss
To maintain a healthy weight, your energy IN and OUT don’t have to balance exactly every day. It’s the balance over time that helps you maintain a healthy weight.
You can reach and maintain a healthy weight if you:
* Follow a healthy diet, and if you are overweight or obese, reduce your daily intake by 500 calories for weight loss
* Are physically active
* Limit the time you spend being physically inactive
Johnny Rockets’ Big Apple Shake, bacon cheddar double burger and sweet potato fries add up to 3,500 calories.
by Nanci Hellmich, USA TODAY
Published: 01/16/2013 05:00am
Take a milkshake, blend in a piece of apple pie and voila! You have an 1,140-calorie Big Apple Shake from Johnny Rockets restaurants.
Order it with the restaurant chain’s Bacon Cheddar Double burger and Sweet Potato Fries and the meal has 3,500 calories.
These and other gastronomic heavyweights from other restaurants, including a smoothie with 1,460 calories and a piece of cake with 1,820 calories, have won The Center for Science in the Public Interest’s dubious honor: the Xtreme Eating Awards.
Every year nutritionists with the Washington D.C.-based consumer group review the nutritional information on entrees, appetizers and desserts from 225 popular chain restaurants and identify foods that are loaded with calories, artery-clogging saturated fat, sodium and sugar.
“These are huge portions of high-fat, high-calorie foods,” says Jayne Hurley, senior nutritionist for the group. “The calories are in the stratosphere. Restaurants need to slim down their menus. There are pages of foods like these that are bad for you.”
The Xtreme Eating Award entrees have between 1,700 to 3,100 calories in a single meal, as much or more than most people should eat in a day, she says.
The average American should consume about 2,000 calories a day, depending on height, weight and activity level, Hurley says. Some people need fewer calories, and some active people may be able to eat more.
Hurley’s advice for people who are dining out: Skip the appetizer and dessert and split one entree with a friend or take half of it home. “Or if there is a healthy, light or diet section of the menu, order off of that. You’ll get fewer calories, but there’s no guarantee you’ll get less sodium.”
Registered dietitian Joy Dubost, director of nutrition for the National Restaurant Association, said in a statement: “Consumers choose to dine out for many occasions — whether it’s a lunch outside the office or a special occasion, such as a birthday dinner. With this in mind, restaurants provide an array of menu options including a growing selection of healthful menu options. In fact, the National Restaurant Association’s 2013 Restaurant Industry Forecast shows that over 85 % of adults say there are more healthy options at restaurants than there were two years ago.”
Here’s some of the nutrient information on the foods receiving the Xtreme Eating Awards, plus comments about them from CSPI nutritionists in the January/February Nutrition Action Healthletter:
- The Cheesecake Factory’s Bistro Shrimp Pasta: 3,120 calories. “This dish has the dubious distinction of delivering more calories than any other entree on the menu.”
- The Cheesecake Factory’s Crispy Chicken Costoletta (lightly breaded chicken breasts) with mashed potatoes and asparagus: 2,610 calories. “It’s like eating an entire KFC 12-piece Original Recipe bucket, except the KFC chicken has less saturated fat.”
- Chili’s Full Rack of Baby Back Ribs with Shiner Bock BBQ Sauce with fries and cinnamon apples: 2,330 calories. This has a “stunning four-day supply” of sodium (6,490 milligrams).
- Uno Chicago Grill’s Deep Dish Macaroni and 3-Cheese: 1,980 calories. “It’s not just the three cheeses (cheddar, Parmesan, and Romano). There’s Alfredo sauce which is made from heavy cream, cheese, rendered chicken fat and butter. And four cups of pasta plus the crushed Ritz Cracker crumbs also do their share to boost the calorie load.”
- IHOP’s Country Fried Steak and Eggs combo which includes deep-fried steak (8 oz.) with gravy, two fried eggs, deep-fried potatoes, and two buttermilk pancakes: 1,760 calories. “Think of it as five McDonald’s Egg McMuffins sprinkled with 10 packets of sugar.”
- Maggiano’s Little Italy’s Veal Porterhouse (18. oz.) with crispy red potatoes: 2,710 calories. “You’d be better off eating four Pizza Hut Personal Pan Pepperoni Pizzas.”
- Smoothie King’s Peanut Power Plus Grape Smoothie (40-oz. size): 1,460 calories. “Somehow, people believe that smoothies are healthy no matter what.”
- Maggiano’s Little Italy’s Chocolate Zuccotto Cake: 1,820 calories. “Each slice is five inches tall and four inches wide and weighs just short of a pound.”