Showing posts from December, 2012

Weight Loss: My Weekend Diet

Well most of the time….

I use the same basic strategy on non-work days as my workday diet plan that is several small meals and try to avoid large meals. 
One of the main differences is my workdays are more of a rigid schedule and the only snacks I have readily available are the ones I bring. Of course there snack machines at work but I don’t bring change for them which solves that problem.

As far as drink machines I bring plenty of bottled water that I fill myself. At home I keep only snacks that fit my low carb diet plan such as beef jerky, pork rinds and nuts. Also the Pure Protein snack bars even though they contain more sugar than I would perfer they are lower than most with a reasonable taste expectation.

My awaking routine is the same water, energy drink with creatine and a small banana. Yes, I know bananas are not low carb however it is a good choice for potassium and I am prone to leg cramps. Sometimes your diet needs tweaking for individual needs.

My breakfast usually is t…

6 Ways Baby Boomers Can Boost Energy Levels

As we age, our bodies change. We find that we cannot do what we used to do, and we can start to feel like our life experiences are catching up with us, having a negative effect on our physical and mental condition along with our energy levels.

Whether from injury or illness, or just the fact that we are carrying extra weight from our metabolism slowing down, it can all start to feel like a real strain.

There are ways to defy the aging process and have increased fitness, leading to higher levels of physical and mental energy.

Below are six ways to become a better, more active you by boosting your energy levels.

1. Improve your diet
As we get older the old adage, ‘you are what you eat’ becomes ever truer. A diet low in saturated fat and high in fiber is always a good idea, no matter what your age. However, as a baby boomer it is even more important to watch what you eat.

Plenty of fruit and vegetables should be consumed, with a concentration on heart healthy fiber rich foods. Combine t…

Weight Loss: Best Way How To Improve Your Efforts

A key factor in healthy weight loss to is lose fat and not lose and even increase lean muscle mass.

Adding resistance training is one way to ensure this.

Adding weight training to an already existing cardiovascular fitness routine will give you optimal results.

The American College of Sports Medicine recommends resistance training be done 2-3 times a week.

Also recommended is 30 to 60 minutes of cardiovascular activity most days of the week will burn off excess calories and improve cardiovascular fitness.

Recent research shows that for non-exercisers, a carbohydrate restricted diet yields the best results in fat loss and lean body mass preservation.

For those who exercised with a resistance training only fitness program, both a low fat diet and a moderate carbohydrate restricted diet yielded favorable results with the moderate carbohydrate restricted diet resulting in slightly more fat loss.

The best results combined cardiovascular exercise and resistance training plus a moderat…

SMART, a Helpful Acronym for Weight Loss

SPECIFIC: Must answer three basic questions — what, why and how?

For example, (what} plan to lose 35 pounds by (how) taking a vigorous walk twice around your neighborhood every day and eliminating soft drinks from your diet
As for why it could be to fit into a new dress or simply to improve your health, but decide why and keep focused on it.

It is easy to see how powerful a specific statement of intent is, especially when compared to the typical half-hearted resolution.

: I want to lose some weight this year is not as measurable a goal as I want to lose 4 inches from my waist and fit into a size 8 dress by New Year’s Eve.

APPROPRIATE: Just because you can, does not always mean you should. When setting a weight-loss goal, it is of dire importance to consider factors such as health, lifestyle and quality of life. Always consult a doctor before beginning any new exercise or diet program.

: Not everyone is meant to have hard bodies. Genetic limitations, time constraints…

Weight Loss Don’t Be A Soda Jerk

When I was a kid having a pop or soda was a once in a while weekend treat when we went to town and that is where it should have stayed.

Somehow what once was considered a treat became part of our daily culture and some have soda every meal.

The fact is we drink way too much of this sweet tasty beverage.

I realized many years ago that I drank too much soda but my concern was all the sugar. So, I switched to diet soda with the idea that it would be much healthier for me.

Soda contains more undesirable elements besides its sugar content and is also associated with symptoms of gastro-esophagealreflux disease, when the contents of the stomach leak back up producing a burning sensation in the esophagus.

While not the cause of ulcers soda can make them more problematic.

Danish researchers discovered that drinking non-diet soda leads to dramatic increases in fat buildup around your liver and your skeletal muscles, both of which can contribute to insulin resistance and diabetes.

The study rev…

Weight Loss: How Often Do You Need To Weigh?

How often to weigh is a common question for those striving for weight loss

It depends a lot on your own perspective since many diet experts disagree on how often is enough.

If you are the type of person who gets discouraged easily, you may not want to weigh yourself more than once a week.

If you weigh daily, you most likely will not see results on an ongoing basis and may get unduly frustrated.

It is important to remember that on any diet you will initially lose more weight at the start. Weight loss tends to slow down as your body becomes accustomed to your diet.

Personally, I prefer to weigh daily first thing after going to the bathroom because it keeps me mindful that I am trying to lose weight.

Some weight loss studies show that weighing daily helps maintain an accountability factor that helps some people. There will be days or even weeks, the scale does not move very much so be aware of this fact and try not to overly concern yourself about it.

Weighing everyday does give me…

Creatine May Help Muscles Recover Better From Workouts

Creatine monohydrate is perhaps one of the most researched body building supplements and is considered to be one of the safest.

Creatine is a natural occurring nitrogenous acid that helps to supply energy to cells in skeletal muscles. Many body builders use creatine to increase muscle mass and to hasten recovery time.

The use of creatine in my diet plan is to help build lean muscle during my exercise routines and the more lean muscle I have the more calories are burned during and after exercise. Muscles burn calories during the repair cycle between workouts and this improves your metabolism.

Creatine is able to do this because it enables your muscles to hold more water or become hydrated.

You may be thinking if your muscles hold more water won’t you actually be gaining weight. Initially that is correct, extra water will make you weigh more for a short time however the hydration will help with muscle repair.

Older adults need this because we are more prone to soreness after a workou…

Are We Now Launching A War On Wheat?

Despite what the established medical community reports, many doctors are coming out against the eating of grains.

They claim that modern dwarf wheat is not healthy to consume. This has purportedly increased the amount of people who develop wheat or gluten allergies. Some research indicates that wheat consumption has led to the increase of diabetes 2 as well as many other modern health concerns.
Adversely, proponents of wheat say no but then the makers of high fructose corn syrup say no to its proven hazards. The American Heart Association touts the benefits of consuming whole grains for reducing heart disease risks. What is a nonprofessional to do when the so-called experts cannot agree?

For me knowing that wheat and other grains were carbohydrates was enough. The decision to use a low carb diet had already been made. Also the knowledge that for many years farmers have been using grains to fatten livestock. Just knowing how my body reacts to the consumption of bread products was a f…

Know Thy Enemy and Sugar Be Its Name

Obviously, when you are eating a snack that is high in sugar you depriving your body of the opportunity to have healthier and more nutritious calories. 
However, the effects of sugary snack are more numerous and more dangerous than just its caloric content.

Sugar reacts in the body chemically in ways that are very undesirable and while it is true that even water can over consumed to a toxic level a little bit of sugar can go a long way to undermining your health. Not to mention, its effect on your waistline.

At the same time as fat flaunted as our enemy the real enemy, sugar in its various forms has infiltrating our food supply, specifically the most dangerous form known as high fructose corn syrup. Even as the fat content has been lowered in many of so-called healthy foods sugar has been added to make them taste better.

In my quest to research this article and though I had knowledge of sugar not being good for consumption for many reasons I was astonished by a video I found. Instead…

Why I Went With The Low Carb Diet... Sort Of

My goal being to lose weight, I knew there were going to be two things for sure involved a change of calorie intake and exercise

I did not want to repeat past mistakes of losing a quick 20 pounds and then gain it back almost as fast. First I cut out grains of any sort and sugar, I will explain why in future posts. Instead of an abrupt diet change, I slowly replaced foods I felt I should not be eating with foods that I felt needed in my diet.

I knew from past experience that for me the low fat diet would fail because of loss of muscle mass. Besides various feet problems keep me from being able to run like I used to do, especially since I work in a factory on my feet 10 hours each work day (or in my case night). 

I have tried exercise bikes, elliptical trainers and tread mills and can do then for a few weeks but my feet and ankles start to hurt. Not only will they hurt during exercise but all the time.

Having high cholesterol, high blood pressure, diabetes and being overweight meant I pr…

Getting Off The Diet Merry-Go-Round

Sometimes it seems like I have been dieting tolose weight my entire 57 years.

It has always been a struggle to maintain a normal weight, even back in grade school in the mid 1960’s when childhood obesity was comparatively rare, I was one of the 3 or 4 chubby kids in the class.

Teasing was abundant and humiliation was a daily encounter.

Did my parents also have weight problems?
As for my parents, my mother was extremely overweight and she said it was because of a childhood fever that burned out her thyroid. However, out of her 9 siblings, only two did not have a weight problem and one of those had a nervous condition that kept her to the “poorly” side, as mother would say.

My father was relatively normal weight for his age but he worked long hours usually doing some form of low pay manual labor that burned lots of calories.

My youthful diet

Since my dad always had low pay jobs our diet was based on what was most affordable rather than healthy except what we grew in our garden. Meals…
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