The American Heart Association urges adults to limit their calories from fat to less than 25% of their own personal daily caloric limit.
To achieve less than 25% calories from fat in your diet just ration your intake of foods obviously high in fat such as:
*Butter
*Margarine
*Mayonnaise
*Salad Dressing
*Ice Cream
*Cookies
*Chips
*Sugar
Healthy people moderate their consumption of these foods, regardless of how much they exercise.
Want to be healthy? Consistently cut the fats.
Monday, August 31, 2009
Monday, August 24, 2009
Lose Weight While You Sleep
The newest study on obesity, from Columbia University, is just the latest to find that adults who sleep the least appear to be the most likely to gain weight and to become obese.
Other researchers have found that even mild sleep deprivation quickly disrupts normal levels of the recently discovered hormones ghrelin and leptin, which regulate appetite. That fits with the theory that humans may be genetically wired to be awake at night only when they need to be searching for food or fending off danger -- circumstances when they would need to eat to have enough energy.
"The modern equivalence to that situation today may unfortunately be often just a few steps to the refrigerator next door," Mignot wrote in his editorial.
In addition, studies show sleep-deprived people tend to develop problems regulating their blood sugar, which may put them at increased risk for diabetes.
Other researchers have found that even mild sleep deprivation quickly disrupts normal levels of the recently discovered hormones ghrelin and leptin, which regulate appetite. That fits with the theory that humans may be genetically wired to be awake at night only when they need to be searching for food or fending off danger -- circumstances when they would need to eat to have enough energy.
"The modern equivalence to that situation today may unfortunately be often just a few steps to the refrigerator next door," Mignot wrote in his editorial.
In addition, studies show sleep-deprived people tend to develop problems regulating their blood sugar, which may put them at increased risk for diabetes.
Monday, August 17, 2009
Your Waistline, Your Dollars
Healthcare reform creates an economic interest in fitness and weight control.
"Rising obesity rates are increasing health care expenditures per person in a way that is going to be very difficult to finance," warns Dr. Jay Bhattacharya, a health economist from Stanford University's center for Primary Care and Outcomes Research. The article was found on the front page of Sunday’s edition of the San Francisco Chronicle.
The Chronicle announced startling figures from the Center for Disease Control:
$147 Billion spent on obesity related medical spending in 2008 - US
$15.5 Million Medical costs related to obesity in LA, SF, Alameda and Contra Costa counties in 2006
50 % of CA adults do not exercise enough
33 % of children born in 2000 likely to develop diabetes
30 % of adult Americans are obese
20 is the average number of days a year an obese person is unable to work
16.7% of American children are obese
The facts are becoming more and more clear that their must be an accounting.
Imagine how much money 20 days of your average daily salary would cost you. That's just about one months salary, given that you take weekends off. What could you purchase with that sum of money each year, every year?
Isn’t that sum of money worth 5 hours a week of healthy, purposeful activity?
Begin your own personal health care reform initiative. Set an example for your family and community. Emphasize health reform on a personal level and start the accountability at home.
Author of article in the Chronicle, Carolyn Lochhead at clochhead@sfchronicle.com
"Rising obesity rates are increasing health care expenditures per person in a way that is going to be very difficult to finance," warns Dr. Jay Bhattacharya, a health economist from Stanford University's center for Primary Care and Outcomes Research. The article was found on the front page of Sunday’s edition of the San Francisco Chronicle.
The Chronicle announced startling figures from the Center for Disease Control:
$147 Billion spent on obesity related medical spending in 2008 - US
$15.5 Million Medical costs related to obesity in LA, SF, Alameda and Contra Costa counties in 2006
50 % of CA adults do not exercise enough
33 % of children born in 2000 likely to develop diabetes
30 % of adult Americans are obese
20 is the average number of days a year an obese person is unable to work
16.7% of American children are obese
The facts are becoming more and more clear that their must be an accounting.
Imagine how much money 20 days of your average daily salary would cost you. That's just about one months salary, given that you take weekends off. What could you purchase with that sum of money each year, every year?
Isn’t that sum of money worth 5 hours a week of healthy, purposeful activity?
Begin your own personal health care reform initiative. Set an example for your family and community. Emphasize health reform on a personal level and start the accountability at home.
Author of article in the Chronicle, Carolyn Lochhead at clochhead@sfchronicle.com
Monday, August 10, 2009
Fitness on the GO!
Nothing can distance you from your health like travelling away from home. Absence of a gym, perceived lack of time, sleep deprivation, mental stress, and inadequate nutrition are just some of the obstacles faced on business trips.
There are times during your travels when you will need to put your fitness on hold in order to build relationships and get ahead. Just face it, critical relationships are built at the dinners and parties that take place when you are off of the clock. These are relationships that may be leveraged later during times of crisis. You need to invest the time into making your trip as successful as possible. Fortunately, failing at fitness is not necessary to winning at work.
There are three critical elements to monitor while you are away from regular training:
Nutrition:
It’s ok to have a cigarette break… why can’t you have a nutrition break? Company lunches and corporate flights malnourish you. Inadequate nutrition during the day leads to overindulging at night. The only way to be sure you will stay nourished is if you bring healthy food with you. Bring 2 apples per day and ½ pound of almonds with you on your trip. Then, during breaks you can always go get some balanced nutrition.
Rest:
Be fully rested before you leave on the trip. Cumulative lack of sleep is called “sleep lag.” Always leave home on a full tank of sleep.
Be moderately social. Less (alcohol) drinking time means more resting time. Don’t lock yourself away from the world, but enough is enough. When you are serious, one glass is usually enough.
Drink water. Too much caffeine during the day makes it tough to go to sleep. Drink your water.
· Exercise:
o No more than ten minutes at a time of exercise are necessary.
o A study showed that college aged females who exercised three times per day for just 10 minutes at a time burned more calories than those who exercised just one time for 30 minutes straight. This is good news!
o Look to elevate your heart rate right inside your hotel room (email jonathan for a free 10 minute workout you can do while in the comfort of your own home or hotel room).
When it’s time for you to leave your home base take your food, your positive mental attitude, and your workout along for the ride. Getting your rest, staying hydrated and not overindulging at night can make your trip more effective. Being effective on the job can open up more opportunities when you come full circle and arrive back at home.
There are times during your travels when you will need to put your fitness on hold in order to build relationships and get ahead. Just face it, critical relationships are built at the dinners and parties that take place when you are off of the clock. These are relationships that may be leveraged later during times of crisis. You need to invest the time into making your trip as successful as possible. Fortunately, failing at fitness is not necessary to winning at work.
There are three critical elements to monitor while you are away from regular training:
Nutrition:
It’s ok to have a cigarette break… why can’t you have a nutrition break? Company lunches and corporate flights malnourish you. Inadequate nutrition during the day leads to overindulging at night. The only way to be sure you will stay nourished is if you bring healthy food with you. Bring 2 apples per day and ½ pound of almonds with you on your trip. Then, during breaks you can always go get some balanced nutrition.
Rest:
Be fully rested before you leave on the trip. Cumulative lack of sleep is called “sleep lag.” Always leave home on a full tank of sleep.
Be moderately social. Less (alcohol) drinking time means more resting time. Don’t lock yourself away from the world, but enough is enough. When you are serious, one glass is usually enough.
Drink water. Too much caffeine during the day makes it tough to go to sleep. Drink your water.
· Exercise:
o No more than ten minutes at a time of exercise are necessary.
o A study showed that college aged females who exercised three times per day for just 10 minutes at a time burned more calories than those who exercised just one time for 30 minutes straight. This is good news!
o Look to elevate your heart rate right inside your hotel room (email jonathan for a free 10 minute workout you can do while in the comfort of your own home or hotel room).
When it’s time for you to leave your home base take your food, your positive mental attitude, and your workout along for the ride. Getting your rest, staying hydrated and not overindulging at night can make your trip more effective. Being effective on the job can open up more opportunities when you come full circle and arrive back at home.
Sunday, August 2, 2009
1/2 Hour of Cardio a Day Keeps the Doctor Away
Study proves that ½ hour per day of moderate exercise helps reduce risk of cancer by 50% in men:
“PARIS (AFP) - Men who regularly do heart-pounding exercise are less likely to develop cancer, according to a study released Tuesday.
The study, published in the British Journal of Sports Medicine, found that the key factor in the reduced risk of cancer was a higher rate of oxygen consumption.
A team of researchers from the universities of Kuopio and Oulu in Finland studied the leisure-time physical activity over a 12-month period of 2,560 men between 42 and 61 years old with no history of cancer.
Over an average follow-up period of 16 years, 181 of the subjects died from cancer, mostly of the stomach or intestines, lungs, prostate and brain.
Using an intensity scale for physical exercise that measured "metabolic units" of oxygen consumption, the scientists found that the men who exercised for at least 30 minutes a day were half as likely to get cancer as those who did not.
The sharpest reductions occurred in gastrointenstinal and lung cancers, and held true even when other factors -- age, alcohol consumption, smoking, weight -- were taken into account.
"The intensity of leisure-time physical activity should be at least moderate [75-85% of Max Heart Rate] so that beneficial effect ... for reducing overall cancer mortality can be achieved," the researchers conclude.”
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