Archive for May, 2010

Lose Weight Without Working Out Like a Maniac?

Saturday, May 22nd, 2010

How can a woman lose weight without working out like a maniac?

 

The answer to this is always surprising to people who receive it. First, let’s define metabolism. It is the total biochemical reactions to break apart the fats, protein, carbs and to set free the energy they hold. There are three metabolic processes. The largest that takes place is the 60% of calories needed to keep you alive (maintain your lungs breathing, heart pumping, etc). Next is the 25% of your calories used up digesting the food you eat. This is called the thermic effect of food. If you have ever noticed feeling hotter when you eat, you would have felt this metabolic influence. The remainder – 15% - comes from physical activity. Physical activity can be broken into two categories: N.E.A.T. (Non Exercise Activity Thermogenesis) and Exercise Activity Thermogenesis. The latest research has demonstrated that people who lead active lives can burn more calories overall than people who sit at a desk and workout 5 days a week. Increase your N.E.A.T. How? The easiest way to lose weight is to get more active on the job (walk to people’s desks vs. text them; use the stairs vs the elevator; have a walking meeting vs. sitting in chairs). How to get active in your personal life. Stand or walk when you talk on the phone (30 minutes of standing uses 40 more calories than if you sat while you chatted on the phone).

 

And too muscular? One thing you do not have to worry about is getting muscular overnight. Women have 10-20 times less testosterone than men and therefore can not build muscle to the extent that men can. You can always do a maintenance program when you are in the exact shape you want to be.

Hyper - Inflammation in Your Body Supports Many Degenerative Conditions

Monday, May 10th, 2010

Healthy Body – Healthy Mouth: the Inflammation Connection

 

v     Eat a healthy diet rich in fresh fruits and vegetables to support good health and healing. Foods rich in refined carbohydrates are major causes of chronic inflammation J. AM Coll Cardiol 2008 Snacking on high fat, high sugar food all day leads to chronic inflammatory pathogens J AM Coll Cardiol 2008. Diet induced hyperlipidemia creates oxidative stress and inflammation. Circ 2005

 

v     Limit or avoid processed meats: lunch meats, hot dogs and sausages contain nitrites and sulphites that are associated with increased inflammation ~Western Regional Dental Conference presentation The Body – Mouth Connection March 5th 2010

 

v     Limit or avoid high glycemic foods or “JUNK FOOD” as they support inflammation in your body. From the Department of Clinical Nutrition, Food and Health Research Centre, University of Kuopio, Finland  May 2008

 

v     If you like fish and are not allergic to sea food, aim to eat 2-4 servings of fish a week. This helps to decrease inflammation in your body. If it is not convenient to cook fish, purchase a fish oil supplement. 1000 mg of fish oil a day has been suggested by experts for a healthy person. (SPECIAL NOTE: People who are on blood thinners should not consume omega 3 supplements or fish oil capsules without their doctor’s approval). ~ You – Staying Young. Dr Mehmet OZ © 2007 Simon and Schuster

 

v     Aim to reach or maintain a healthy weight. Even a 5% weight loss in an overweight person may get a reduction in CRP, interleukin-6 and other markers of inflammation.” ~ University of California Davis Medical Center in Sacramento

 

v     Get a good night sleep. A single night of disrupted ZZZZ’s can stimulate inflammation in your body. Biological Psychiatry, Volume 64, Issue 6 (September 15, 2008), published by Elsevier.

 

v     Maintain a regular exercise program. Researchers at Emory University School of Medicine in Atlanta (Nov 2007) who measured the effects of an eight-week yoga regimen on 19 heart failure patients found the exercise routine reduced markers of inflammation.

 

v     Aim for more balance in your life by relaxing and managing stress. Men with high levels of hostility, anger and depression show increases in a key marker of inflammation over time.  Brain, Behavior and Immunity, August 2007.

 

 

Dr Uche & Kary Odiatu authors of The Miracle of Health © 2009 Wiley www.FitDentist.com

 

Want more health, energy and fitness results?

Saturday, May 8th, 2010

This is a follow up to, Does your waist size influence your brain size?

CARDIO WORKS! - Subjects with mild cognitive impairment who performed high-intensity exercise for 45 - 60 minutes four days per week saw improved cognitive performance after 6 months (Archives of Neurology, Jan. 2010)

THINK FISH - Fatty acids are essential in myelin sheath formation (crucial protection around nerves - that speed up signals). If you don’t like fish, try a supplement form like Genuine Health’s O3mega (this is our favorite! It is toxin free)
WEIGHT MATTERS - If you are overweight or obese, then you are increasing the chances of diabetes, stroke, and depression which compromise brain health. Choose smaller portions, eat Food For Function, and move more on a daily basis to rev up your metabolism. For more tips on weight loss please refer to our book: The Miracle of Health
Uche and Kary
Authors of the Miracle of Health (c) 2009

Does Your Waist Size Influence Your Brain Size?

Thursday, May 6th, 2010

Is your brain health directly related to your physical health? In the January issue of the Archives of Neurology, one long-term study indicated that regular moderate exercisers were 39% less likely to develop mild cognitive impairment as they aged. Exercisers have more BDNF (Brain Derived Neurotrophic Factor) which protects and maintains neurons and their synapses in the brain. Researchers are also studying the link between excess body fat and brain size as we age.

 

Preliminary reports are showing that overweight and obese patients have smaller brains (up to 8% smaller) that look much older than their normal weight counterparts.

 

Are you at risk? Two measurements can help you determine your risk factor:

 

  1. The BMI (Body Mass Index)  calculator tool can be found at www.nhbisupport.com/bmi/ (National Heart Lung and Blood Institute). 

 

   2.You can also check your waist circumference. There are significant associated health risks with a waist size of over 40 inches in men, and over 35 inches in women. Use your navel as your landmark.

What to do next?

We will tell you tomorrow…

 

Uche and Kary

Men’s Health is a Great Source of Weight loss Motivation

Saturday, May 1st, 2010

Just read an article in a Men’s Health magazine about the calories burnt while standing vs sitting during a 10 minute phone call - 38 calories burnt.

Extrapolating out to one year. At just one 10 min call a day is 4 pounds a year.

Or get this - 2 hours a day and standing just half of that time or 60 minutes is 20 pounds a year!

Just like compound interest with investing….a little by little is powerful

“You don’t have to see the whole staircase, just take the first step.”

– Martin Luther King, Jr.

“One may walk over the highest mountain one step at a time.”

– John Wanamaker

Have a healthy day!

Your fitness confidant

Uche Odiatu

www.FitSpeakers.com

PS

Check out this mommy website that interviewed us…

 http://www.babyvibe.ca/Archives2009/Apr27,2010.cfm