Suggestions for How to Stick to Health and Fitness Goals

Hello Everyone,
I was hoping to report that I've given blood since I last posted, but when I went to donate, my hemocrit was too low, so I'm taking iron, and hope to try again in a few weeks.  On to this month's post...


I would like to discuss some information that I recently came across:


REASONS WHY AMERICANS CAN'T KEEP HEALTH AND FITNESS RESOLUTIONS:
*52% said there wasn't enough time to exercise.
*36% said exercise was too boring.
*19% said they were too overwhelmed with choices & options.
*17% said they weren't seeing results.




#1 Reason:  Not enough time.  I'm sorry, but I have to call BS on that one.  OK, I know I'm a fitness fanatic, but really, if a person truly wants to accomplish a goal, he or she will find a way to do just that.  If there's time to watch TV, there's time to work out.  Here are my suggestions:
*No time or money or desire to join a gym?  Get a recumbent bike and read the paper, or watch TV while riding it.  Or, work out using calisthenics and hand weights during the commercials.  Have a few exercise DVDs on hand. There are probably some at the local library.
*A workout should be at least 30 minutes, non-stop, but if that isn't possible, try two 15 minute or three 10 minute sessions.  Even if a lunch break is only 30 minutes long, someone can take 20 minutes for lunch and then walk for 10 minutes.  It's all about having a pro-active mindset.
*Just working out for 4 of the 7 days of the week is an excellent start.  Most working people have two days off.  Use some unscheduled time from those two days to plan something active.
*Put a bag with workout gear in the car, so there's no excuse for not going to the gym or for a quick walk, if a window of opportunity, even 15 minutes, presents itself.


Reason #2: Exercise is too boring.
*Give it time.  It probably takes an out-of-shape person about 3 weeks on a new fitness program to feel really good physically, but the mental lift should happen immediately.  (Remember, people don't regret a workout). So, maybe a new form of exercise is in order.  Try taking a look at all of the opportunities out there, from classes at the gym; to classes through community education; to hiking trails to discover; to walking, running or cycling groups to join.  I truly believe there's an activity out there for everybody.
*Also, choosing a variety of activities is important.  There's less chance for boredom; it will help build overall muscular endurance; and, because you're strengthening more of the tendons and ligaments that support the joints, there is less chance of injury.
*Try finding just the right beat and type of music to match your movements. There are even water-proof iPods out there!
*Use exercise equipment at home to catch up on your taped shows.


Reasons #3 and #4: People say they are overwhelmed with choices and options, and feel like they aren't seeing results.
 *Maybe the overwhelmed feelings come with trying to eat more healthfully.  And, yes, that can be very overwhelming.  Try eating clean.  Cut out processed foods. The internet is such a wonderful tool for researching options, support groups, and recipes.  Some people might feel the need for one-on-one supervision with a dietician, or a support group that meets in person, like Weight Watchers.
*Not seeing results? Key in to how much better you feel, and how proud you are after making it through a day on your  new plan.  Make charts. Keep a journal. Take your measurements every few weeks. Text back and forth with a friend/loved one about your day.  I'm going to use a blood test to see if I've lowered my bad cholesterol number.  It doesn't always have to be about a number on the scale.
*Make sure goals are very specific.  Instead of just wanting to lose weight, or get into shape, this would be more focused:  I am going to work out for at least 30 minutes, non-stop, at least 4 days a week. Try getting a workout in as early in the day as possible, too. 
*When working on fitness, try not to miss more than one or two days in a row.  I visualize my metabolism being warm and revved up for 24 hours after a workout.  So, I try to be consistent in order to keep my engine running efficiently. This visual cue really helps me. 
*We have become a society that hungers for instant gratification.  Maybe it's time we sat back and just enjoyed the moment(s) a little more.


Well, as usual, the time I have spent writing/researching my post has helped me in my own wellness journey.  I hope it has also helped you, or at least given you ideas for how to help others.
I wish you and yours a positive and healthful life.


Mary

Bring on the Brown Fat!

Hello Everyone,


I hope you had a wonderful Thanksgiving.  And, how was your Black Friday?  Did you partake?  I went to Toys R Us, and survived quite well, thank you very much.  That was enough.


So, my title.............................Bring on the Brown Fat!  I suppose it's not very nice of me to discuss a topic regarding fat during the holidays, but I what I've learned about brown fat is so interesting that, well, I must share.  The result might just be that you will start turning your thermostat way down at night, and for good reason.


Fat is a very interesting organ.  It safely stores the excess calories we take in, and those fat stores are mobilized when we are hungry.  Fat is also needed to release hormones that control our metabolism. 


Brown fat, (my new best friend), is something that children have more of than adults.  It keeps them warm. Here's an interesting fact:  People in Boston have more active brown fat in their colder months, which lends itself to the idea that if we sleep in a colder room, it will help increase our metabolism. The faster your metabolism, the more efficiently it will burn fat. I'm for that!  For the most part, leaner adults have more brown fat than overweight or obese adults.  Because of that, there is research being done to try to create a drug that increases brown fat.  This drug could potentially help people achieve greater weight loss while working on improving their eating and exercising habits.  That's pretty cool, don't you think?


You probably already know that the type of fat that we have the most of in our bodies is white fat.  There is a lot of information out there about how the location of larger stores of white fat can affect our health, especially if we store excess fat in our mid-sections. Specifically, this visceral fat can increase our risk for diabetes, heart disease, stroke and even dementia. Thank goodness that, although we tend to lose fat evenly all over, when we exercise regularly while eating a healthier diet, we tend to lose slightly more fat from our bellies.  Women need to be aware that after menopause they tend to deposit more fat in the abdomen, so there's another reason for women to be proactive about eating right and participating in 3-5 cardiovascular activities a week.  By that I mean those activities that use total body movement, especially utilizing the large muscles of the legs, non-stop, for 30-60 minutes at a time.


Click here if you wish to read more about brown and white fat.


Have a healthy and happy holiday season, and please consider turning down your thermostat at night, unless it's already one of your healthy habits!


Mary

This and That

Hi Everyone,

I've been on hiatus from the blog for awhile, just because life is so full.  That's a good thing, but I have missed writing.  So, finally, here are a few tidbits to share:

*When choosing chicken for your protein, white meat wins out over dark meat because it has less fat, less calories, and more protein per ounce.  That's not to say that dark meat is bad, it certainly has less saturated fat than beef.  White meat is just the better choice.

*You can cut a lot of sugar or fat just by rinsing food with water.  For example, cut sugar by rinsing fruit canned in heavy syrup.  Cut fat by rinsing the ground beef or ground turkey after you brown it.  Then, just return it to the pan, and continue with the recipe.

*Lifting weights is so good for you.  If you're not lifting, but you're losing weight, there is a risk of losing muscle tissue, instead of fat.  Not good.  Plus, it takes two times more calories to maintain muscle tissue.  For every pound of muscle added to your frame, your metabolism will burn up to 50 more calories per day, just at rest!  Yippee!

*The average-sized adult needs to take in at least 1200 calories a day, because of all the nutrients your body requires.  If you don't take in enough calories (from nutritious foods), then your metabolism will slow down and go into emergency mode, making it harder to lose weight.  You might even gain weight.

That's all for now.  I hope the transition from warm weather to colder weather has been smooth, (and maybe even enjoyable?) for you.  One thing that has put an extra bounce in my step lately is that I've been planning a cruise to Hawaii during the upcoming winter.  Now that's something to look forward to, and prepare for!

Wishing you wellness,

Mary R.