This will contain the articles related to health, nutrition and nutritional information.

How to Start Exercising and Stick to It

How to Start Exercising and Stick to It

Ready to get in shape?

If so, you’ve made the right decision. It won’t be easy, but it’s worth the effort. Regardless of your age or body weight, exercise can improve your life. The sooner you start, the better. A few weeks from now, you’ll have more energy and stamina, look slimmer, and feel stronger overall.

Here are some useful tips on how to start exercising and stick to it:

First Find Your Inner Drive

Try to figure out why you want to start exercising in the first place. Some people do it because they need to lose weight. Some wish to build muscle and strength. Others go to the gym to relax and get rid of stress. If you don’t have a clear goal in mind, focus on the benefits of exercise.

An active lifestyle will boost your immune system and enhances your body’s defense mechanism. This will keep diseases at bay and delay aging.  Additionally, it will keep your bones strong and reduce muscle loss as you age.

People who stay active are less likely to develop certain types of cancer, metabolic syndrome, cardiovascular disease, obesity, and high blood pressure. They also have more energy throughout the day, think clearer, and enjoy better sleep. If you stick to your workout routine, you’ll reap the benefits too.

Choose an Activity

From jogging and hiking to lifting weights, there are plenty of ways to stay active. Perhaps you hate aerobics, or maybe you don’t feel comfortable at the gym. Either way, you can get your daily dose of exercise by swimming, walking, cycling, or playing sports. Deepening on your needs and budget, get a pair of dumbbells, a resistance band, or a barbell, and work out at home. It’s a small investment that yields big results.

Learn Proper Technique

Common exercise mistakes, such as lifting too much, using bad form, and skipping the warm-up, can lead to injuries. Many people develop back pain, tendonitis, or shin splints when they start exercising because they use poor lifting form. If you’re planning to try a new exercise routine and haven’t exercise for awhile, proceed with caution; consult your trainer or doctor.

Make sure you always warm-up and cool down to prevent injuries. Start your workout with a few stretches or some light cardio. Focus on the muscles that you’re going to train, such as your chest, shoulders, or legs. When working out, complete the first set with lighter weights. Once you’re able to do 12 or more reps with a given weight, increase the load. This will challenge your muscle into growth and boost your metabolism.

Eat According to Your Goals

Exercise and diet are equally important.

Remember this: If you work out but keep eating junk food, you’re wasting your time.

To get results, follow the 80/20 rule: eat healthy 80 percent of the time and have a cheat meal or other treat the other 20 percent.

If you want to slim down and keep your energy levels throughout the day, cut down on carb intake, especially breads, pasta and all the typical processed wheat products. Eat a portion of protein with each meal, and of course eat your veggies! Plan your meals and snacks around your workouts to help your muscles grow and recover.

To Your Health!

LL

to lose fat do these three things

Do These Three Things And Lose Fat

Do These Three Things And Lose Fat

lose fat and inches

It’s the beginning of the year, and as you step out of the shower you’re thinking that you gotta lose that extra fat around your belly one way or another, so you can fit into a hot, sexy bathing suit.

Or a new pair of slim fit jeans.

You promise yourself that starting today, you are going to work out often and eat healthier

And so you embark on yet another diet.

You commit to eating less and healthier for as long as it takes to lose fat,  as much as possible- forgetting that the last time you did that and lost the weight you quickly gained it all back.

You gained it all back and some, because little by little you returned to your old habits. The same habits that brought you to the point where you wanted to lose weight in the first place.

So,you proved to yourself again that quick diets do not work, but you are thinking that maybe it was YOU that must have done something wrong for the diet not to work, and maybe this time you will succeed if you follow the diet more carefully.

The thing is, the ONLY thing that will guarantee results is lifestyle changes, not diets

Making permanent lifestyle changes that result in over-all, improved health that won’t rebound is the best solution to your weight gain problem. According to the Centers for Disease and Control Prevention, losing weight is a skill, and it takes planning and determination.

Here’s what happens:

When a person originally loses weight on quick diets they often lose lean muscle mass because of the nutritional mistakes they make using fad diets, too little calories or depriving the body of the fuel it needs to survive.

The weight gain is often more than what they lost because of the rebound effect, which means that the fat they gain burns less calories than lean muscle mass, and since the metabolic rate of fat is lower than that of muscle mass, it now takes a lower amount of calories to gain back the weight they lost and then some.

Note: If you decide to quit “cold turkey” and give up all over-processed and greasy food, like white bread, pasta, pastries, hamburgers, fries, and start controlling your portions, etc know that there are certain natural appetite suppressants in the market that could help in curving your cravings- do your research.

So, how do we change our eating habits?

Slowly, methodically and deliberately.

Change your eating habits slowly. Nutritional changes are best accomplished (slowly) in moderation. Totally depriving yourself of all jeat less sugar and more fruitunk food will only lead to another roller coaster ride that you finally fall off of.

Realizing that it’s time to re-think your eating habits  you can take the first three steps to implement small changes in your diet that will lead to a HUGE successful end goal.

So, do these three things and lose fat:

  1. Start by increasing your water intake, especially in between meals not with meals.
  2. Next, eliminate (deliberately) ONE bad food and replace it with its healthy equivalent- whatever that might be. Practice the out-of sight -out-of mind cliche.
  3. Record everything that goes into your mouth.

That’s right…

Methodically log in what you eat every day. It’s as simple as installing MyFitness Pal or a similar app on your phone to track your daily nutrition.

What if you hate keeping track of what you eat?

You get over it and do it anyway!

You will be surprised how using an app to track your meals will help you eliminate many of the foods you eat that are full of empty calories and no nutrition.

The apps come in handy when eating out, reminding you that what you are about to order is too high in carbs or very high in certain vitamins.

Keep in mind that you can only accomplish permanent dietary changes for a healthy lifestyle through diligent work, not quick fad diets or promises of numbers of pounds lost each day.

Do not get sucked in by advertising promises, but remember that you are caring for the only body you have which has been built to last your lifetime.

To your health!

Luz L

what are the best sources of protein

What Are The Best Sources Of Protein?

Protein And Its Amazing Weight Loss Power

How protein affects fat loscomplex carb-protein combos and the best sources of protein

According to the latest statistics, the obesity epidemic continues to grow worldwide and shows no signs of stopping anytime soon. More than half of the American population is overweight.

Luckily, you can escape being part of this alarming trend by having adequate amounts of protein in your diet, particularly a higher ratio of animal based protein vs plant protein. There is sufficient evidence  that animal protein has numerous dietary benefits that give a boost to fat loss, muscle building, and overall weight management efforts.

First lets look at some of the ways you can benefit from a healthy daily protein intake

One of the advantages of eating an omnivorous diet  (A diet that includes a wide variety of meat and plant protein) is that it creates a feeling of fullness and satisfaction in the body that makes overeating much less likely. So it makes sense to add animal protein to your weight management program, because of the effect it has on carbohydrate cravings.

What Are Proteins, And What Are The Best Sources Of Protein?

To borrow a simple definition from Lucho Crisalle, founder of Exercise & Nutrition Works:  ” If it walks, swims or flies it’s a protein”  more to the point, proteins are made up of building blocks called amino- acids which are essential to life and tissue growth.

Every living cell in our body needs protein. Simply put, their function varies from healing wounds and fighting infection, to building muscle.

Proteins can be complete and incomplete. Complete proteins are the best sources of protein  because they contain all of the essential amino acids. These are:protein source

  • Meat- lean beef
  • Fish- salmon, tuna, sardines
  • Skinless Chicken
  • Egg whites
  • Dairy -low fat cottage cheese
  • Turkey breast
  • Whey Protein

Incomplete Proteins are those that do not contain all of the essential amino acids. Plant/vegetable  proteins are examples of incomplete proteins. Besides lacking essential amino acids these proteins are indigestible to humans, and tend to cause gas and bloating due to their large molecular size.

Our digestive system does not have the necessary enzymes to break them down for absorption. Though important for their vitamin content and colon cleansing properties, vegetable proteins such as beans, corn and brown rice among others, are not considered ideal sources of protein when trying to burn fat or maintain your normal weight.

Key Point: Balance your protein sources.

Here’s how eating protein helps you lose weight

Remember the feeling of fullness you got last time you ate an entire pizza, only to feel hungry all over again within less than 2 hours?

That’s because  simple carbohydrates trigger the brain to crave more carbohydrates, leading to a cycle of carbohydrate eating that becomes hard to control.

Protein stops that triggering effect in the brain. So when you eat a carb, combine it with a protein to reduce the carb craving effect.

Also, remember that an adequate daily protein intake is essential for building and maintaining lean muscle mass. The higher your percentage of lean muscle mass, the more calories you can burn in a day.

 So, how much protein do you need every day?

Women need approximately 80-100 grams daily, while men need roughly 120-150 grams. The exact protein requirement is also affected by factors such as age, activity levels, body size, and state of health (physical and mental stress increases nutritional needs)

But as you incorporate more complete protein into your diet, remember that not all animal protein is equal when it comes to calories. For example, a serving of prime rib has 1,500 calories! That’s why it is important to remember the best sources of protein from healthy, lean protein sources as I  mentioned before.

To Your Health!

Luz L

How To Burn Fat After A Physical Injury

If you have been stressed out looking for ways to learn how to burn fat, but unable to exercise due to pain from an injury, today I share a few techniques our patients used at the clinic with excellent results.low back pain

But first things first:

Let me say that after a brief hiatus, I am happy to be back!  

Literally.

Brief Update: Just moved back to sunny  Phoenix AZ.  from  Los Angeles, where  I worked as a nutrition counselor and medical historian, which left me with no time to post to stay in touch.

So, I’m  back- No more long commutes, no more parking tickets, and best of all…no more  stress! 

But I digress

As  you may know,  I worked with moms and kids who struggled with overweight and obesity problems; I also worked  with patients who suffered from acute or chronic pain who also needed to lose weight, which was frustrating because the last thing they wanted to do was exercise! Learning how to burn fat was certainly not a priority for them, so we developed a specific plan for them to lose weight without exercise.

It was crucial for them to understand a few, simple basics of food and nutrition, if they were to efficiently follow a plan long term, so here’s the four basic principles they learned about fat burning:

How to burn fat while recuperating from a physical injury

1-The first thing patients learned was that certain foods have thermogenic properties, which means that they boost metabolic rate, causing the body to burn fat.

By definition the Thermic Effect of Food (TEF) is known as the amount of calories required to digest, absorb and metabolize nutrients – we burn more calories when we eat certain foods- More about these foods later.

2-Patients were told about the importance of eating a portion of protein with every meal to effectively increase and maintain their metabolism at a higher rate.Protein loaded breakfast

3-Next, they began to eat more often. Most of them were doing what most people do when they try to lose weight, they practically stopped eating. They would go long periods of time without eating during the day, and would go to bed on an empty stomach.

By doing that they were lowering their blood glucose levels, which slowed down their metabolism, setting  their body in non-fat burning mode, a process called gluconeogenesis, in which as your metabolism slows down cortisol is secreted to actually turn muscle into glucose for fuel.

This is NOT a good thing, because the excess glucose gets stored as fat

Remember: Do not go to bed on an empty stomach

4- Last but not least, they learned the effect carbohydrates (portion size and sources) have on blood sugar levels. Understanding that blood sugar level control is a direct factor in fat loss, but most importantly, in overall healing and wellness,  patients learned about nutrient  or caloric “exchanges” and began making the appropriate substitutions to build and implement their own meal plans to the tune of  fat loss results of 1-3 lbs per week without having to exercise.

Here’s a list of  foods and supplements with thermogenic properties we recommended for them 

Lean Proteins– Eating daily servings of chicken, turkey, lean beef, salmon and most nuts. Protein consumption boosts metabolic rate as much as 25%, with the rate decreasing when protein is mixed with carbs and fats. Patients were advised to eat a portion of protein with every meal.

Whey Protein–  Known for its filling and nutritious properties, having an average of just 2-4  whey protein servings per WEEK aided the process of fat loss for our patients.  Check out more info here.

FACT:  Studies also found reductions in liver fat with whey protein supplementation vs other sources of protein.ginger tea

Ginger tea– A decrease in appetite has been noted with ginger intake and has been found to increase the thermic effect of food products. Patients were recommended to drink 2 -3 cups per day.

*Ephedrine HCL–  Ephedrine is one component of the herb Ephedra. It is able to induce fat loss by increasing the amount of fat available for fuel as well as by increasing heat expenditure (metabolic rate).

Studies prove that most weight lost with ephedrine administration is due to fat mass, due to a slight muscle preserving effect.

Patients were given ephedrine HCL at a dose of 20-24 mg, per day for 8 weeks to avoid side effects.

Hope these recommendations help you with your own weight loss goals.

To Your Health!

Luz L

 

References:

http://www.ncbi.nlm.nih.gov/pubmed/22538118

http://examine.com/supplements/Ephedrine/

*Recommended to use under the supervision of a Medical Provider 

 

 

 

 

 

 

 

 

 

 

Learn how to lose weight after 40

How To Lose Weight After 40

Learn How To Lose Weight After 40 With These Easy Steps

Do you think losing weight at the age of forty is hard?

It can be.

Truth is, losing weight at 10, 15, or 25 can be just as hard.losing weight

Just ask the moms of the overweight teenagers I meet daily at work.

But let’s face it, at the age of forty losing weight can be especially challenging for women, because it’s at that age when hormonal imbalances begin to cause the dreaded pre-menopausal symptoms, including weight gain.

So, if losing weight was a challenge in your younger years it becomes a bigger issue at age forty, and f it was not an issue before, it will become one from now on.

So let’s  be honest, regardless of your age, unless you learn how to eat right, and get plenty of exercise. Guess  what…it’s not gonna happen.

Not only do you have to improve your eating habits, and exercise…You must be patient too…and disciplined and determined.

Like the saying goes:

“If you want to go east, do not go west.”

–Ramakrishna —

Think about it, when was the last time you reached a goal, won anything, or got what you wanted by doing things that sabotaged your objectives?

You first had to think about what you wanted, then you found a way to get it until you got it. There is a path to success in anything and weight loss it’s no exception.

Here’s the cold truth: 

As we age our metabolism slows down. Everyone knows that. But what not everyone knows is that this slowing down of our metabolism is evolutionary.

Not to be dramatic but the fact is our brain starts to set things in motion to prepare our bodies for the last stage in all living organisms: death, which happens right around the time our internal slows down the ticking and the brain signals all organs in our body to slow down and stop growing.

We refer to this process as  being “over the hill”

over the hill or over forty

Fortunately for us in this day and age we are likely to stick around way past our 40’s and 50’s, regardless of what our ticking clocks might be telling us, so we might as well learn how to stay healthy and more importantly, away from hospitals as much as possible.

So what choices do you have?

The way I see it, it’s not a matter of IF we are going to live to the age of 80, but of  the type of quality of life we will have by then in terms of health and strength.

The fact is, lean muscle mass in the body is reduced significantly as we age, which affects metabolic rate.

In other words: The less lean muscle we have, the slower our metabolism; So even if we eat the same amount of calories we did when we were younger, we would still gain weight, and excess weight inevitably leads to premature aging.

The good news is, if you increase your metabolic by eating protein -loaded, homemade meals(or minimally processed), and low carb dishes that include whole grains, fresh fruits and vegetables.

A few other “must do’s” 

  • Learn how to replace junk, high calorie foods with something healthier. It takes some trial and error to figure out what healthy meals and snacks  to replace your usual ones with.
  • Take your lunch to work with you every day, and make it a healthy one. This will help you resist the temptation to run through the drive-thru at lunch, and from hitting the snack machine during the day.
  • Reduce your caloric intake by 200 calories per day. You can do this by adding more vegetables as a side dish. The vegetables will fill you up without the added calories. ( I recommend steamed or slightly sauteed veggies)
  • Stay away from deep-fried foods. Bake, sauteed  or grill all of your meats. This will cut down on the fat content of the foods. It will also help keep your cholesterol levels under control.
  • Have your hormone levels checked, and discuss your options for hormone replacement treatments with your health practitioner, because even a small imbalance can sabotage your weight loss efforts. However, more than likely once you start eating healthier your hormones begin to do a better job of regulating your metabolism.

To Learn How To Lose Weight After 40

Last but not least:

Keep in mind that even if you eat a healthy diet, you will need to add exercise to lose weight after forty. Remember that you are battling against a sluggish metabolism. It is up to you to increase it by adding exercise and lean muscle mass. Find a type of exercise that you enjoy doing and do it often, every day if possible, especially some type of resistance training routine.

Key Point: Adding muscle will help to burn more fat.resistance training builds muscle better than cardio alone

It’s critical that you cut out the junk foods and start eating more fish and  lean meats; poultry, dairy, fresh fruit, vegetables, and go easy on the whole grains- because in spite of what you might have read about the wonders of whole grains, they ARE still carbs, and they will raise your blood sugar levels, leading to increased body fat.

Add a little exercise and you’re set for life!

To Your Health!

Luz L

RESOURCES
MailOnline Health: The 8 Foods Everyone over 40 Should Eat
http://www.dailymail.co.uk/health/article-2224005/The-8-foods-40-eat-Diet-essentials-40-plus-club.html

http://www.hsph.harvard.edu/nutritionsource/

Australian Government Department of Health and Aging: Men 31-50 Years Old
http://www.health.gov.au/internet/healthyactive/publishing.nsf/Content/male-31-50
Fitness: Healthy for Life
http://www.fitnessmagazine.com/recipes/healthy-eating/superfoods/what-to-eat-in-your-20s-30s-40s-and-beyond/

http://www.huffingtonpost.com/dr-mark-hyman/thyroid_b_4117384.html?utm_hp_ref=@healthfitness123

Quick Weight Loss Centers Lie

Quick Weight Loss Centers Lie

The 3 Lies Most Quick Weight Loss Centers Tell

As a nutritionist, my biggest challenge in helping people on their journey to weight loss is the endless dilemma of whether to be nice or bold when addressing nutrition habits and lifestyle.Many quick weight loss centers lie about what it takes to burn fat

Every time I prepare a session, I am reminded about what an old gym trainer told me years ago:

“You can’t help them all, so help only those who really want to help themselves, don’t cuddle your clients, avoid the sugar-coating and tell it like it is”

Like it or not, the weight loss industry is here to stay and if profit is the number one goal for many diet centers they might not fully disclose everything about their weight loss methods while sugar coating the reasons behind lack of performance as it relates to nutritional habits.

 The 3 Lies Quick Weight Loss Centers Like to Tell

1- Our Approach Is Different- Really? how so? Do they take the time to explore the reasons why you gained weight in the first place? Sure, you may have been eating too much of the wrong food for years, but you won’t start eating differently just because someone tell you to. There’s more to obesity than overeating.

Do they tell the truth about diet vs lifestyle, and that changing nutritional intake for as long as it takes you to reach a certain goal will make you gain the weight back almost as soon as you reach your “goal”?

2-It’s Simple And Easy- No it’s not. Losing weight it’s never as easy as some weight loss centers would like you to believe. They simply sugar coat the damage you caused to your body and avoid addressing the underlying issue that got you to where you are today. Like nutritional misinformation leading to wrong eating habits,  lack of activity,  hormonal imbalances, genetic make up, culture. The list goes on.

This minimizing of the problem is an attempt to focus on the solution, which sounds good in theory, because it’s what you want, but simple and easy? Don’t fall for it.

More than likely they are just being nice to keep you as a client.

3-No Exercise Required- This is a good one. Sounds great, doesn’t it? While not a total lie because it’s true that you could lose weight without exercise, the reality is that your chances of gaining it back are greatly increased, especially if you lost it fast using some of those new medically supervised methods to suppress hunger in the form injections or pills.

Before I go any further, let me assure you that there are many reputable weight loss clinics prescribing medications and supplements that truly help with weight loss.

Conduct Your Own Research, Ask Questions

Do your own research, but best of all, research yourself first.

What do you think you have been doing for the past few years that made you overweight?

Have you been overweight since childhood?

What do you remember eating when you were 5, 10 years old? Are you feeding your kids the same foods perpetuating the problem?

If you gained too much weight after your pregnancies and could not get back in shape, why do you think that was? Be honest. It could be a combination of lack of time to prepare healthy meals and hormonal imbalance resulting from your pregnancies.

Perhaps, you quit doing whatever activities you were doing before…Life happens.

life events

Once you answer all these questions, then you are ready for the diet centers.

This way you won’t get sucked into the promises of quick loss with fad diets that don’t provide enough nutrition to support your health, but deprive you of the foods you truly love.

By then, you will know…

That the reason you gained weight has a basis in physiology, meaning that when you lose weight on a fast diet you lose lean muscle mass- especially if you don’t exercise-by eating too little calories.

You will get tired of feeling deprived because your brain wants what it wants  (habits) to survive.

You will know better than to just want to lose the weight fast, because this reversal in nutritional intake results in a weight gain of FAT, and since the metabolic rate of  fat is lower than that of muscle mass it now takes LESS food to gain back the weight you lost.

I repeat: Because the metabolic rate of fat is lower than the metabolic rate of muscle, you will gain the weight back even if you eat less.

So if long, life health is your goal -whether that translates into increased energy, ability to do all the things you want or need without pain or too much effort, or if it simply means you’ll stay away from the doctor’s office -then permanent, nutritional changes are a must.

You can only accomplish this through diligent work at first. It will get simpler and easier with repetition, like everything else in life.

But not with quick fad diets or promises of numbers of pounds lost each day, such as those some quick weight loss centers advertise.

To Your Health!

Luz L

 

 

nopales salad

Can Certain Food Reverse Diabetes Type 2?

Could changing the way we eat with or without exercise help reverse diabetes type 2?

Remember this post as you feverishly work on your 30 min treadmill routine or 45 min weight training to burn 150 calories, give or take.

Facts:

  • Nine out of 10 people who are newly diagnosed with type 2 diabetes are overweight.
  • The American Diabetic Association estimates that 80% of the 15 million individuals who suffer from Type 2 diabetes are significantly overweight.
  • Obesity contributes greatly to the development of Diabetes type 2.

No one can argue with those facts. Nor can anybody deny knowing that weight loss will decrease the risk of health problems, diabetes being first on that list.

Truth is, the moment we start losing fat our body’s need for insulin decreases, and our general health immediately improves- namely, reduced stroke, heart attack, eye and circulation problems, to name a few.

 But, how do we lose all that extra fat without exercising, and is it even realistic?

Sure it’s realistic.

Ditching the gym routine may not sound like an ideal situation, but if we don’t have 1-2 hours a day to structure  and implement a new exercise plan, the choice is clear.

We have to start somewhere.

Let me assure you, I am not shunning physical activity, quite the opposite.I enjoy working out and somehow I manage to exercise at least three times a week.

(hint: I postpone house chores and go for a walk instead, life’s short)

That being said, losing weight as a diabetic is no different than for none diabetics.

Neither will shed an ounce of fat as long as there is a caloric surplus in your body. Following that logic, if you chose not to exercise you MUST change your eating habits.

So, say you are ready to start losing by eating better

First thing you need to do is remember that each pound of body weight is EQUAL to 3,500 calories, (write that down) that means a negative caloric intake of 500 calories per day you WILL lose 1 pound of body weight each week.

So you focus on losing just that ONE-pound a week by making better choices every time you sit down to eat.

Bottom line: It’s not so much about which foods may cure diabetes type 2, but more about which you need to ELIMINATE right away from your diet!

I call this system the elimination diet

We all know what that means: Eating less sugary snacks, less white rice and pasta, less hamburgers, less deli meats, less over-processed ‘food’ in general…once you begin this eliminating routine , in essence what’s left to eat are the OTHER foods:

Uncooked meats and whole grains, legumes and fruits and vegetables. Foods that once you start re-learning to enjoy, you’d find out that they are amazingly easy to prepare. I love nopales salad (cactus). They are low glycemic and digest slowly which makes it a great choice when trying to maintain blood glucose levels stable.

Then you add nutritious fats- yes fats- like olive oil, organic butter, coconut oil, avocados, nuts and omega-3 fat from fish oil.

Note: If you’re not eating these kinds of fats you’re disrupting hormone balance and you will NOT lose weight no matter how little you eat!

Why Only One Pound A Week?

Because your goals must be realistic.weight goals

Think about it.

At 3500 calories/pound, if you lose 10 pounds in one week you would have to have a negative calorie intake of 35,000 calories!  This is not possible.

Instead, focus on achieving a gradual loss that can be maintained.  This results in a healthy body and mind and can also result in the elimination of medication to control Type 2 diabetes. (2)

Also, keep in mind that losing as little as 1 pound a week will result in significant health benefits when it comes to blood sugar levels to help reverse diabetes type 2, and once you see AND feel the difference I think you’ll get ambitious and begin an exercise routine to fit your schedule.

Besides, when was the last time you actually visualized an entire pound of fat off your tummy?

It’s simple math. The result is cumulative.

Only one pound of fat lost each week equals to 52 lbs by the end of a year, which  will increase your metabolism, which  will help regulate your insulin levels even further…and the health benefits keep adding up. (3)

To Your Health!

LL

Sources:

(1) Journal of Epidemiology and Community Health: Relation of Weight gain and Weigh Loss on Subsequent Diabetes Risk in Overweight Adults

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1731720/

(2) American Diabetes Association: Food and Fitness Weight Loss

http://www.diabetes.org/food-and-fitness/fitness/weight-loss/

(3) American Diabetes Association: Food and Fitness Physical Activity

http://www.diabetes.org/food-and-fitness/fitness/weight-loss/physical-activity/

 

food for strong bones

How To Gain Muscle-Tips For Ladies

Ladies, Learn How To Gain Muscle To Stay Strong And Prevent Osteoporosis

We exercise to burn fat and lose weight, but did you know that when done correctly, regular exercise not only results in muscle gain, (nicely defined) but it stimulates new bone growth?

If you are a woman over 35 and you exercise, you are improving your chances of preventing osteoporosis, the type that evolves from bone loss as we get older.

Osteoporosis causes bone loss in the hips, spine and wrists, making them brittle and susceptible to low impact, but painful fractures. More than thirty five million American women suffer from it.

As if that’s not enough, it also causes us to appear shorter as we age…so, we actually “shrink” in height…

Ouch.

Not a good think to look forward to.

Osteoporosis is NOT curable. But increased muscle and bone mass it’s important at any age.

Imagine you are enjoying a nice stroll around the park and suddenly you step on a pebble or loose gravel, losing your balance and twisting your ankle.

As incidental as that might sound, it can be catastrophic if you have weak bones, even at a young age. Depending on the severity of the accident, your ankle would be swollen and sore, and you could be in pain for a couple of days or longer.

But what if you had been working out your legs for months prior to the injury?

Your ankle would be healed in no time flat. A little swelling and soreness that would go away in minutes or a few hours max, and you’re good to go.

It all comes down to this:

Training. All athletes, professional players and boxers do it. In essence, they prepare their bodies to take the blows and falls. They build bones while increasing muscle mass.

We can simply call it prevention. Our own “health insurance”  so that we too, prepare our bodies for those unexpected punches.

So if you work out to burn fat and build muscle, you are getting the awesome bonus of a stronger bones “insurance”.

Here’s how to gain muscle by exercising with weights, or doing any type of resistance training activity:

Weight lifting encourages muscle to pull on bone as it builds bone tissue. The stress of pulling and motion helps to increase the body’s response to bone building.

Weight-bearing exercises, which stress the bones at the hips, spine and wrists, include:

  • Weightlifting
  • Stair climbing
  • Jogging
  • Hiking
  • Other activities that make you work through gravity.

NOTE: Walking and swimming are great for cardio, however, not so good for building bone.

In a study conducted by the American Society for Bone and Mineral Research, doctors measure the bone density of athletes and proved that  mass density is higher across most boards but particularly high in individuals who practice weight lifting, gymnastics and soccer.  Since gymnastics is difficult to learn and soccer requires an entire team, weight lifting in an osteoporosis program is the best option. (1,2)

Feed Your Bones Right. Always include the following in your diet:

  •  Adequate amounts of calcium– at least 800 mg/day
  • Magnesium
  • Vitamin D
  • Vitamin K2
  • Eliminate tobacco and limit alcoholic beverages
Note: If you don’t eat dairy products, be sure to eat lots of salmon, sardines and green leafy veggies.

In short, by using weight training to increase strength AND burn fat to lose weight women can also build bones (new bone tissue) and improve their strength and ability to balance, thus minimizing their risk of falls and fractures at any age. (3)

To Your Health!

Luz L

(1) The University of Arizona Bone Builders: Exercise

http://ag.arizona.edu/maricopa/fcs/bb/exercise.html

(2) American Society for Bone and Mineral Research: Bone Density in Athletes

http://depts.washington.edu/bonebio/ASBMRed/exercise.html

(3) MayoClinic.com: Osteoporosis

http://www.mayoclinic.com/health/osteoporosis/HQ00643

The Truth About Obesity And Infertility

The Facts About Obesity and Infertility.

 

 

Trying to conceiveWomen carrying 30% or more body fat are at a great risk of having obesity related infertility problems.

A US Women’s Health Study concluded that even a slightly elevated BMI (Body Mass Index – measurement of height compared to weight) at the age of 18 was a risk factor for anovulatory infertility, or infertility due to lack of ovulation.

When we hear about obesity and all its consequences most of what we hear relates to obesity related diabetes, cardiovascular and hypertension problems, but little about its effects on obese women’s ability to conceive.

The health dangers of escalating obesity in America is well documented in the medical literature,  and communicated to the public. (1,2,3)

Likewise, the link between obesity and infertility is well documented, but the fact is,  it’s  not all that publicized… the sad truth is that obesity can greatly reduce the ability of both men and women to conceive a child spontaneously- without medical intervention- (4)

Some factors associated with obesity related infertility:

  • Polycystic Ovarian Syndrome.
  • Elevated BMI (Body Mass Index)

But, that’s only half of the story…

Obese women or women with a high BMI who are undergoing assisted fertilization have a lower success rate pregnancy, and the risks of infertility caused by obesity do not end at conception.

Obesity affects both the mother and baby after conception.

Other Risks Include:

  •  Higher incidence of hypertension
  • Miscarriage,
  • Gestational diabetes,
  • Infertility issues and obesity

    Pre-eclampsia,

  • Sleep apnea
  • Caesarean section births. (5)

Additionally, the babies are also more likely to need hospitalization beyond the normal post-natal hospital stay of the mother.

In an obesity and infertility study from Athens Greece reported in 2001 researchers found that women who have upper body obesity have insulin resistance, increased risk of peripheral aromatization (when hormones leach into the fat tissue and are not available for use by the body) and several other hormone related events that are thought to be an influence in the disrupted ovulatory process in obese women.  (6)

And, if you are obese AND smoke cigarettes, here’s why you should try quitting…

In an infertility and obesity study published in 2005 from Poland, researchers confirmed that factors contribute to infertility are obesity and cigarette smoking. (7)

Another infertility and obesity study performed in Kuwait and published in the Archives of Gynecology and Obstetrics in 2004, researchers found that the most effective treatment for infertility in women who suffered from obesity was weight loss. This research was confirmed in 2006 by researchers from Italy and reported in Maturitas.

Here’s the good news…

These symptoms often resolve spontaneously after weight loss.  Sometimes with as little as a 15-20 pound weight loss, a woman will resume normal menstrual periods and ovulation.

The great thing about losing weight is that women will begin ovulating normally, so their chances of conception will increase tremendously.

Trouble is, many women who are desperate to ovulate embark on painful and futile journeys to lose weight fast.

When in reality the need for intervention for infertility caused by obesity is months BEFORE attempting to conceive.  Weight loss should be a slow and lifestyle change and NOT a desperate attempt to lose pounds to begin ovulating.

Better to be safe than sorry…why risk your new baby’s health or life?

Remember that the risks of obesity and infertility will carry on from conception to gestation and then to the birth process, leaving children of obese parents at risk for health issues for the remainder of their lives.

Learn more about how to build your own Fat Loss Plan: 

Lose Weight On Your Terms

Share Your Wight Loss Story

 

To Your Health!

Luz L

Sources for this article:

(1) USA Today: Rising Obesity will Cost US Health Care $344 Billion A Year

http://www.usatoday.com/news/health/weightloss/2009-11-17-future-obesity-costs_N.htm

(2) Medical News Today: Obesity Healthcare Costs 147 Billion Dollars a Year, New Study

http://www.medicalnewstoday.com/articles/158948.php

(3) ABC News: Almost 10 Percent of US Health Costs tied to Obesity

http://abcnews.go.com/Health/Healthday/story?id=8184975&page=1#.T-EGnpErZEM

(4) Johns Hopkins Children Center: Johns Hopkins Researchers Unravel Unravel Clues to Infertility Among Obese Women

http://abcnews.go.com/Health/Healthday/story?id=8184975&page=1#.T-EGnpErZEM

(5) March of Dimes: Overweight and Obesity During Pregnancy

http://www.marchofdimes.com/pregnancy/complications_obesity.html

(6) Obesity Reviews: The Influence of Obesity on hyperandrogenism  and infertility in the Female

http://www.ncbi.nlm.nih.gov/pubmed/12119994

(7) Ginekol Pol.: The Influence of Body Mass and Stimulants on Female Fertility

http://www.ncbi.nlm.nih.gov/pubmed/16566380

 

Sleep Apnea Linked To Obesity

 If You Snore And Are Overweight...

You may suffer from sleep apnea.

When I was a little girl I used to lay awake in horror, listening to my mother’s loud snoring and anxiously waiting for her to resume breathing.

Every night I would go to bed worried, wondering what was wrong with her and whether she would ever stop snoring, or worse, if she would suffocate to death.

Turned out she had apnea and other respiratory problems that eventually caused her death.

Do you experience morning headaches, lack of concentration and general lack of energy?

Those can be symptoms of sleep apnea as well.

Apnea can be a serious condition that can strike in any age group and in either gender, but especially older men and women.

Other warning signs:

  • Temporary, often repeated, pause of breathing during sleep
  • Loud snoring
  • Long pauses in breathing
  • Startle responses during sleep
  • Obesity
  • Lack of concentration
  • Morning headaches
  • Excessive sleepiness during the day
  • Low sex drive
  • Lack of energy

There are two types of apnea:

Peripheral apnea –which results from poor airflow to the lungs, and central apnea, from a lack of neurological control of breathing at night from the brain.sleep apnea

Problem is, if  left untreated, apnea  can lead to impaired, mental and physical functioning as well as irritability and daytime sleepiness in spite of getting enough sleep at night.

 Other side effects of untreated apnea to watch for

  • High blood pressure
  • Increased potential risk of stroke
  • Heart disease.

As if that’s not enough…

If you are overweight or suffer from asthma your risk increases

There have been several studies that have linked asthma and apnea.

If you suffer from asthma, it could increase your risk of obstructive apnea.

Researchers from the University of Cincinnati Children’s Hospital discovered that about 21% of young adult women with asthma habitually snored.  According to the same study, women who suffer from asthma are at twice the risk for developing apnea.  (1)

In another study published in Obesity Surgery journal in 2004 researchers from Canada followed over 300 patients who reported that they had both asthma and apnea.

Following their bariatric surgery for weight loss over 130 were resurveyed 2 years later and the researchers discovered a significant correlation between people who were morbidly obese, asthma and apnea.

In another study reported in Sleep Medicine 2006 researchers from the Michigan Health System in Ann Arbor MI discovered that asthmatics are commonly sleepy during the day which may reflect a hidden obstructive apnea that affects the sleepiness more than the asthma or the asthma medications. (2)

As you might have guessed…

 Asthma and apnea are closely linked in people who are also obese. 

There have been studies that show weight loss results in a decrease, and sometimes complete cure in symptoms of both, asthma and apnea. 

 It really doesn’t matter which causes what, but to find the best course of action to treat all three medical conditions.

(1) Annals of Asthma, Allergy and Immunology: Effect of asthma on the risk of obstructive sleep apnea syndrome in atopic women

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2233949/

(2) Journal of clinical Sleep medicine:Clinical Guideline for the Evaluation and Management of Chronic Insomnia in Adults

http://www.aasmnet.org/Resources/clinicalguidelines/040515.pdf

For weight loss related articles or help building your own fat loss plan:

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Change your life, transform your body

To Your Health!

Luz L