LivingAfterWLS General Store
The low-sodium herb blend is shown here in the decorative tin. The 2-ounce container (1/2 cup volume) is plenty to flavor your favorite autumn roast poultry, pork and vegetables throughout the cold winter months and will stay fresh and flavorful stored in the functional reusable tin. Tin measures 4-1/4"x 2-3/4" x 1-1/4" deep. Spice blend is delivered in
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Selasa, 23 November 2010
Senin, 04 Oktober 2010
Healthy Vigilance Benefits Women Fighting Obesity With Weight Loss Surgery
For many women, weight loss surgery is a springboard for improved vigilance regarding all personal health issues. Women in particular become champions of their own health following the massive weight loss that results from gastric bypass, adjustable gastric band (lap-band), or gastric sleeve surgery. The weight loss affords many who suffered from overall poor health due to morbid obesity a chance
Kamis, 01 Juli 2010
SLEEP More, WEIGH Less
Did you know that under-sleeping can lead to poor performance and impaired judgement and has also been linked to depression, obesity, diabetes and hypertension. A new study of 1,200 people showed that the average Australian adult gets less than seven hours sleep a night, below the seven to eight hours recommended by sleep experts.
A study by Columbia University, found people who slept four hours or less per night were 73% more likely to be overweight or obese. Also, people who habitually slept for five hours had 15% more ghrelin, a hormone which increases feelings of hunger, than those who slept for eight hours. Those who slept for less time were also found to have 15% less leptin, a hormone which suppresses appetite. "These differences are likely to increase appetite, and therefore contribute to obesity" Dr Taheri states. The subjects in the study also tended to eat more sweet and starchy foods when sleep was cut short.
While research continues, sleep still remains one of the body's most mysterious processes. We do know that sleep is absolutely necessary for survival and even occasional sleeping problems can make daily life feel more stressful or cause you to be less productive. Sleep loss also affects growth hormone secretion that is linked to obesity and impairs the body's ability to use insulin, which can lead to the onset of diabetes. It is paramount that we discover more about this activity where we spend a third of our lives - sleeping.
There are prescriptions and non-prescription drugs, herbs, remedies, technologies, etc that may help you get a good night's sleep. Some work for some and not for others.
Here are some tips you can try at home tonight. These tips are intended for the average adult, but not necessarily for children or persons experiencing medical problems:
A study by Columbia University, found people who slept four hours or less per night were 73% more likely to be overweight or obese. Also, people who habitually slept for five hours had 15% more ghrelin, a hormone which increases feelings of hunger, than those who slept for eight hours. Those who slept for less time were also found to have 15% less leptin, a hormone which suppresses appetite. "These differences are likely to increase appetite, and therefore contribute to obesity" Dr Taheri states. The subjects in the study also tended to eat more sweet and starchy foods when sleep was cut short.
While research continues, sleep still remains one of the body's most mysterious processes. We do know that sleep is absolutely necessary for survival and even occasional sleeping problems can make daily life feel more stressful or cause you to be less productive. Sleep loss also affects growth hormone secretion that is linked to obesity and impairs the body's ability to use insulin, which can lead to the onset of diabetes. It is paramount that we discover more about this activity where we spend a third of our lives - sleeping.
There are prescriptions and non-prescription drugs, herbs, remedies, technologies, etc that may help you get a good night's sleep. Some work for some and not for others.
Here are some tips you can try at home tonight. These tips are intended for the average adult, but not necessarily for children or persons experiencing medical problems:
- Imagining - Think of a hammock - you're up off the ground, wrapped in a cocoon of comfort, swaying gently in the open air. The sun is warm on your face and there's a cool breeze blowing you back and forth. This visualisation helps you "see" what the reward for sleeping will be, getting you more in the mood to sleep. Visualisation has proved helpful in developing the appropriate brain wave patterns for sleep.
- Magnesium - Has a calming effect on the nervous system. It is part of bones and cells, especially the smooth cells of arteries, and assists in the absorption of calcium and potassium. Over 300 enzymes in our body need magnesium to function properly. It is so important, that the brain stores a "safety supply" to have in the event of a drop in the magnesium reserves.
- Nutmeg - Grind fresh nutmeg and serve it with warm low fat milk and a touch of honey. Milk is naturally high in calcium and rich in tryptophan; together they can be a powerful tranquilizer (and very delicious).
- Hot foot baths - In the Eastern World, a hot foot bath is a traditional remedy; it draws blood from the brain to calm a racing mind. Try soaking your feet in a hot bath with a cupful of Epsom salts and a few drops of lavender essential oil, which will soothe you. Your feet absorb the magnesium from the Epsom salts and relax you further.
- Stomach rub - Soothes down the digestive system and helps bring about deeper relaxation. Lie on your back and place your hand on your belly button. Begin to make small circles in a clockwise direction as you gently glide your hand over your stomach. Let your circles gradually become bigger and bigger. When your circles reach the outside of your stomach, gradually reduce their size until you are back at your belly button again. Reverse the direction; repeat the whole series with your other hand and do this several times. Doing this with lavender oil can create an even more relaxing experience.
- Listening to an audio book - The brain works like a tape player - with one main auditory loop that processes words. If you fill that loop with an interesting book, there's no room for your own worrisome internal narrative. Especially helpful for those who have continuous thoughts running through their heads.
- Deep breathing - Take a deep breath in then slowly release out - focussing on your breathing causes your mind to get distracted from your worries and focussed on your breathing. Doing this for a few minutes can relax your mind and help you get a more peaceful sleep.
- Turn it off - Sleep experts suggest refraining from doing work, watching television, or being on the computer at least an hour before bed time. This allows your brain to start to 'wind down'.
Gangwisch. D, Malaspina. D, Boden-Albala. B, (2005) Inadequate Sleep as a Risk Factor for Obesity: Analyses of the NHANES I; COlumbia University, College of Physicians and Surgeons, New York, NY.
Taheri. S, Lin. L, Austin. D, Young. T, Mignot. E, (2004) Short Sleep Duration is Associated with Reduced Leptin, Elevated Ghrelin, and Increased Body Mass Index. PLos Med 1(3): e62. doi:10.1371/journal.pmed.0010062.
Major Fast Food Outlets Required to Disclose the Number of Calories in their Food by 2012.
Businesses with more than 200 outlets across Australia, or with 50 in Victoria, will have to display the amount of calories in their food under new Victorian State Government legislation by 2012.
As people order their Big Mac or bucket of crispy chicken, they will be able to see on the menu or on the display board how many kilojoules come with it. (Note: 1 calorie equals 4.2 kilojoules).
Victorian Premier John Brumby says his government is making it compulsory to display the details in a bid to cut down the rate of diabetes and obesity.
'The reason we are doing this is because we have a runaway epidemic in Victoria, right across Australia, particularly with diabetes,' Mr Brumby told reporters.
He said there are up to 270,000 Victorians with diabetes, with a further 20,000 becoming diabetic every year.
'This is a runaway train and we need to drag it back - the best way is by healthier eating and giving consumers information about their eating choices.' Mr Brumby said.
'Many people don't realise that if you eat a big hamburger, with a big coke and a big bag of chips that will be around half of your daily food intake.'
'Many people also don't realise the calories in a large Coke, almost 1,000kj or 20 teaspoonfuls of sugar.' Mr Brumby continued.
Health groups also support the move.
VicHealth Chief Executive Officer, Todd Harper said the plan was likely to be followed by other states.
'I have no doubt it will be popular initiative with consumers and hope that fast food outlets that fall under the threshold will voluntarily adopt it.' Mr Harper said.
'Until now, fast food companies have managed to keep kilojoule counters out of their displays but the time has come to put health first.'
Jane Martin, Senior Policy Adviser for the Obesity Policy Coalition, says clearer labelling on menus will help consumers 'sort the fat from fiction at a glance.'
'Many consumers would be surprised to find that some seemingly innocuous items such as frappes and smoothies contain one quarter of an adult's recommended daily energy intake,' Ms Martin said in a statement.
'To make matters worse many products with healthy sounding names are at the top of the worst offenders list.'
She says some of the highest kilojoule products have names such as Blueberry Blast, Garden Goodness and Green Tea Venti.
'While some of these products contain valuable nutrients, few people would realise that there's less than a 100 kilojoules difference between a Big Mac and the McDonald's Crispy Chicken Caesar Salad,' she said.
Story courtesy of Bigpond News.
As people order their Big Mac or bucket of crispy chicken, they will be able to see on the menu or on the display board how many kilojoules come with it. (Note: 1 calorie equals 4.2 kilojoules).
Victorian Premier John Brumby says his government is making it compulsory to display the details in a bid to cut down the rate of diabetes and obesity.
'The reason we are doing this is because we have a runaway epidemic in Victoria, right across Australia, particularly with diabetes,' Mr Brumby told reporters.
He said there are up to 270,000 Victorians with diabetes, with a further 20,000 becoming diabetic every year.
'This is a runaway train and we need to drag it back - the best way is by healthier eating and giving consumers information about their eating choices.' Mr Brumby said.
'Many people don't realise that if you eat a big hamburger, with a big coke and a big bag of chips that will be around half of your daily food intake.'
'Many people also don't realise the calories in a large Coke, almost 1,000kj or 20 teaspoonfuls of sugar.' Mr Brumby continued.
Health groups also support the move.
VicHealth Chief Executive Officer, Todd Harper said the plan was likely to be followed by other states.
'I have no doubt it will be popular initiative with consumers and hope that fast food outlets that fall under the threshold will voluntarily adopt it.' Mr Harper said.
'Until now, fast food companies have managed to keep kilojoule counters out of their displays but the time has come to put health first.'
Jane Martin, Senior Policy Adviser for the Obesity Policy Coalition, says clearer labelling on menus will help consumers 'sort the fat from fiction at a glance.'
'Many consumers would be surprised to find that some seemingly innocuous items such as frappes and smoothies contain one quarter of an adult's recommended daily energy intake,' Ms Martin said in a statement.
'To make matters worse many products with healthy sounding names are at the top of the worst offenders list.'
She says some of the highest kilojoule products have names such as Blueberry Blast, Garden Goodness and Green Tea Venti.
'While some of these products contain valuable nutrients, few people would realise that there's less than a 100 kilojoules difference between a Big Mac and the McDonald's Crispy Chicken Caesar Salad,' she said.
Story courtesy of Bigpond News.
Sabtu, 01 Mei 2010
Are You Getting Enough Sleep to Lose Weight?
In the last 40 years, the average duration of nightly sleep has decreased by 1-2 hours (1), a time during which the number of people classified as overweight or obese has doubled. It's been hypothesised that there is a correlation between these two trends: and it's not just because more waking hours means more time to eat.
Research has found that sleep deprived rats eat more than rats that are allowed normal amounts of sleep (2,3) . And several studies with human subjects show that people who sleep less are more likely to be overweight (4).
The cause is believed to be two hormones that regulate appetite and energy expenditure: Ghrelin and Leptin. The level of Leptin, a hormone that suppresses appetite, is decreased with sleep deprivation; and the level of Ghrelin, a hormone that stimulates appetite, is increased with sleep deprivation. So if you are trying to lose weight it's important that you are getting enough sleep.
How Much Sleep is Enough?
There's no perfect level of sleep for everyone, but the following table identifies the 'rule-of-thumb' amounts most experts have agreed:
Age / Sleep Needs Per Night (hours)
1-2 months: 10.5 - 18
3-11 months: 9-12 + 1-4 x 0.5 - 2 hour naps
1-3 years: 12-14
3-5 years: 11-13 hours
5-12 years: 10-11 hours
11-17 years: 8.5-9.25 hours
Adults: 7-9 hours
Older adults: 7-9 hours
To determine your own sleep needs, assess how you feel with different amounts of sleep.
How Can I Get More Sleep?
Research has found that sleep deprived rats eat more than rats that are allowed normal amounts of sleep (2,3) . And several studies with human subjects show that people who sleep less are more likely to be overweight (4).
The cause is believed to be two hormones that regulate appetite and energy expenditure: Ghrelin and Leptin. The level of Leptin, a hormone that suppresses appetite, is decreased with sleep deprivation; and the level of Ghrelin, a hormone that stimulates appetite, is increased with sleep deprivation. So if you are trying to lose weight it's important that you are getting enough sleep.
How Much Sleep is Enough?
There's no perfect level of sleep for everyone, but the following table identifies the 'rule-of-thumb' amounts most experts have agreed:
Age / Sleep Needs Per Night (hours)
1-2 months: 10.5 - 18
3-11 months: 9-12 + 1-4 x 0.5 - 2 hour naps
1-3 years: 12-14
3-5 years: 11-13 hours
5-12 years: 10-11 hours
11-17 years: 8.5-9.25 hours
Adults: 7-9 hours
Older adults: 7-9 hours
To determine your own sleep needs, assess how you feel with different amounts of sleep.
How Can I Get More Sleep?
- Make sleep a priority - don't make it the thing you do when everything else is done. If you have a daily planner; schedule sleep into it.
- Drink a glass of milk before going to bed. Milk contains the amino acid Tryptophan, which may facilitate sleep.
- Don't eat in the 2-3 hours before going to bed and aim to go to bed feeling content (i.e. neither full nor hungry). Going to bed hungry can affect your sleep as much as going to bed on a full stomach.
- Exercise on a regular basis; avoiding the three hours before your bedtime. Some people exercise close to bedtime in the hope it will exhaust them; but this tactic can backfire as exercise stimulates the body by increasing your heart rate and metabolism.
- Reduce your alcohol consumption. Although alcohol may help you fall asleep, it can disrupt your normal sleep pattern during the second half of the night and leave you feeling tired.
- Avoid caffeinated drinks and foods after midday. This includes coffee, tea, cola and chocolate. If you are having trouble sleeping; try avoiding caffeine entirely and see if your sleep patterns improve.
- Avoid smoking in the six hours before your bedtime (nicotine is a stimulant).
- Avoid drinking too many fluids before bedtime to minimise night time urination.
References:
1. National Sleep Foundation, 2002, 'Sleep in America'
2. Danguir J and Nicolaidis S. 1979, 'Dependence of Sleep on Nutrients' Availability' Journal of Physiology and Behaviour vol. 22, pp. 735-740.
3. Everson CA, Bergmann BM, Rechtschaffen A. 1989, 'Sleep Deprivation in the Rat: III. Total Sleep Deprivation' Sleep vol. 12 pp. 13-21.
4. Hasler G, Buysse D, Klaghofer R, Gamma A, Ajdacic V, et al. 2004, 'The Association Between Short Sleep Duration and Obesity in Young Adults: A 13-year Prospective Study' Sleep vol.27 pp. 661-666.
Kamis, 18 Februari 2010
10 Tips for Weight Maintenance
If you've worked hard to achieve your weight loss goal, you'll want to enjoy your healthy weight for life. Here are our top ten tips for weight maintenance:
1. Monitor Your Weight
Check your weight each week (don't weigh yourself too often it's natural for your weight to fluctuate daily). Use your bathroom scales, or find a pair of pants that are comfortable at your goal weight and identify if they get significantly tighter or looser.
It's normal for your weight to fluctuate by 1-2 kilograms, but if you notice your weight increasing on two or more consecutive weeks try one (or a combination) of the following three actions:
1. Decrease your calorie intake
2. Increase the duration and / or frequency of your exercise sessions
3. Be honest with yourself: are there any areas of your lifestyle, behaviour or environment that have changed?
You should set an upper and a lower limit on your weight (a Dietitian can help you set appropriate limits). If you hit your upper or lower limit, seek professional help from a Dietitian or Doctor as soon as possible. And don't procrastinate for too long - it's much easier to reverse a 1-2kg weight gain than it is to reverse a 5-7kg weight gain!
2. Monitor Your Eating Patterns
Keep a food diary to ensure that you are eating the right amounts of food from each of the five food groups. It may sound tedious, but a food diary helps you to check that you are eating regularly. Try to maintain a consistent eating pattern, including weekends and holidays.
3. Exercise
To maintain your weight you need to exercise at a moderate intensity (a rate at which your heart rate is elevated but you can still carry out a conversation) for at least 250 minutes per week. Try walking for 30 minutes on five days of every week. For the fitter members of the audience, you can try vigorous cardiovascular exercise such as jogging for 20 minutes a day on three days of the week.
If you want to change the shape of your body or strengthen your muscles, try resistance training, or performing exercise against an opposing force such as water, free weights, weight machines, a theraband, a fit ball or even your own body weight. Resistance training increases the proportion of lean body tissue (muscle) in your body contributing to a higher metabolic rate, as well as improving your posture, flexibility and strength. If you are interested in starting a resistance training program, it's best to have a program designed by an Exercise Physiologist or a personal trainer.
4. Continue to Set Goals
The goal of weight loss is change, whereas the goal of weight maintenance is no change. It can be hard to maintain your resolve when you don't see results for the effort you are putting in. To account for this, try setting other life goals that are better enjoyed at a lower weight (e.g. joining a community walking group or travelling).
5. Reward Yourself
When you were losing weight you were probably enjoying the associated rewards: complements from friends, the excitement of fitting into smaller clothes and a dropping body weight. You'll have to devise a new set of rewards to keep you motivated during weight maintenance: treat yourself to a massage, buy a book or have a manicure of pedicure at the end of every month. You'll need to reward yourself for at least the first few years after weight loss.
6. Enlist Support
While you were losing weight it's likely that you received encouragement from family, friends and health professionals. Weight maintenance can be just as difficult as weight loss at times - and it can be a more isolated process. But it doesn't have to be that way. Tell the important people in your life that maintaining your healthy weight is important to you, and that you'd like their support and encouragement for the long term.
7. Stay Vigilant
It's easy to become complacent when you achieve your weight loss goal. People sometimes fall into the trap of thinking, "I can have an extra scoop of chocolate ice cream - I've lost a lot of weight and I'm feeling really good". Just because you've lost weight it doesn't mean that extra calories don't add up anymore!
It's important to treat yourself from time to time, but it's also important to recognise when extra treats are creeping into your diet too often. By keeping a food diary (or just listing your treats on a notepad) you can identify how frequently you are indulging. You should consume no more than 2-3 treats per week, and try to limit your treats to a 200 Calorie portion.
8. Be Organised
It's hard to manage your weight when the rest of your life is in chaos. Leave plenty of time to relax, sleep, shop for healthy foods, prepare healthy meals and exercise.
9. Maintain a Healthy Level of Self Esteem
Don't link how you feel about yourself to your weight. Be happy with you weight and proud of the weight loss that you have achieved.
10. Don't Use Food to Stabilise Your Moods
If you are feeling stressed or upset, find a non-food related way of calming yourself - go for a walk or call a friend.
Lastly, don't forget that weight maintenance can be just as challenging as weight loss (if not more so in the first two years). But it gets easier with time, and by following our advice you will be well on your way to success.
1. Monitor Your Weight
Check your weight each week (don't weigh yourself too often it's natural for your weight to fluctuate daily). Use your bathroom scales, or find a pair of pants that are comfortable at your goal weight and identify if they get significantly tighter or looser.
It's normal for your weight to fluctuate by 1-2 kilograms, but if you notice your weight increasing on two or more consecutive weeks try one (or a combination) of the following three actions:
1. Decrease your calorie intake
2. Increase the duration and / or frequency of your exercise sessions
3. Be honest with yourself: are there any areas of your lifestyle, behaviour or environment that have changed?
You should set an upper and a lower limit on your weight (a Dietitian can help you set appropriate limits). If you hit your upper or lower limit, seek professional help from a Dietitian or Doctor as soon as possible. And don't procrastinate for too long - it's much easier to reverse a 1-2kg weight gain than it is to reverse a 5-7kg weight gain!
2. Monitor Your Eating Patterns
Keep a food diary to ensure that you are eating the right amounts of food from each of the five food groups. It may sound tedious, but a food diary helps you to check that you are eating regularly. Try to maintain a consistent eating pattern, including weekends and holidays.
3. Exercise
To maintain your weight you need to exercise at a moderate intensity (a rate at which your heart rate is elevated but you can still carry out a conversation) for at least 250 minutes per week. Try walking for 30 minutes on five days of every week. For the fitter members of the audience, you can try vigorous cardiovascular exercise such as jogging for 20 minutes a day on three days of the week.
If you want to change the shape of your body or strengthen your muscles, try resistance training, or performing exercise against an opposing force such as water, free weights, weight machines, a theraband, a fit ball or even your own body weight. Resistance training increases the proportion of lean body tissue (muscle) in your body contributing to a higher metabolic rate, as well as improving your posture, flexibility and strength. If you are interested in starting a resistance training program, it's best to have a program designed by an Exercise Physiologist or a personal trainer.
4. Continue to Set Goals
The goal of weight loss is change, whereas the goal of weight maintenance is no change. It can be hard to maintain your resolve when you don't see results for the effort you are putting in. To account for this, try setting other life goals that are better enjoyed at a lower weight (e.g. joining a community walking group or travelling).
5. Reward Yourself
When you were losing weight you were probably enjoying the associated rewards: complements from friends, the excitement of fitting into smaller clothes and a dropping body weight. You'll have to devise a new set of rewards to keep you motivated during weight maintenance: treat yourself to a massage, buy a book or have a manicure of pedicure at the end of every month. You'll need to reward yourself for at least the first few years after weight loss.
6. Enlist Support
While you were losing weight it's likely that you received encouragement from family, friends and health professionals. Weight maintenance can be just as difficult as weight loss at times - and it can be a more isolated process. But it doesn't have to be that way. Tell the important people in your life that maintaining your healthy weight is important to you, and that you'd like their support and encouragement for the long term.
7. Stay Vigilant
It's easy to become complacent when you achieve your weight loss goal. People sometimes fall into the trap of thinking, "I can have an extra scoop of chocolate ice cream - I've lost a lot of weight and I'm feeling really good". Just because you've lost weight it doesn't mean that extra calories don't add up anymore!
It's important to treat yourself from time to time, but it's also important to recognise when extra treats are creeping into your diet too often. By keeping a food diary (or just listing your treats on a notepad) you can identify how frequently you are indulging. You should consume no more than 2-3 treats per week, and try to limit your treats to a 200 Calorie portion.
8. Be Organised
It's hard to manage your weight when the rest of your life is in chaos. Leave plenty of time to relax, sleep, shop for healthy foods, prepare healthy meals and exercise.
9. Maintain a Healthy Level of Self Esteem
Don't link how you feel about yourself to your weight. Be happy with you weight and proud of the weight loss that you have achieved.
10. Don't Use Food to Stabilise Your Moods
If you are feeling stressed or upset, find a non-food related way of calming yourself - go for a walk or call a friend.
Lastly, don't forget that weight maintenance can be just as challenging as weight loss (if not more so in the first two years). But it gets easier with time, and by following our advice you will be well on your way to success.
Rabu, 17 Februari 2010
How Much Exercise Do I Need to Do to Lose Weight?
The amount of exercise you need to do depends on your weight loss goal. If your goal is:
1. Weight loss 150-250 minutes of moderate intensity* physical activity per week provides modest weight loss. People with a body mass index that classifies them as overweight or obese should aim for more than 250 minutes of exercise per week (e.g. 5 sessions of one hour per week) and perform resistance training to increase the amount of metabolically active muscle tissue in their bodies and reduce their health risks.
2. Weight maintenance More than 250 minutes per week of moderate intensity physical activity per week (e.g. 5 sessions of 50 minutes per week).
3. Preventing weight gain 150-250 minutes of moderate intensity physical activity per week (e.g. 5 sessions of 30 - 50 minutes per week).
*Moderate intensity physical activity is an increase in your breathing rate to a point where you are still able to talk comfortably but not sing. A more technical explanation is that it is exercising in a range of 65-75% of your maximum heart rate. Modes of exercise which are best suited to moderate intensity exercise are brisk walking, swimming, bike riding or cardio machines at the gym. Exercise should be continuous rather than in short bursts (these short bursts occur in sports such as tennis or touch football).
Remember that it's very difficult to lose weight through exercise alone. If you try to lose weight without reducing your calorie intake you'll need to exercise for at least 300 minutes a week! The best way to lose weight is to exercise AND consume fewer calories. Not only will you lose weight at a faster rate, but by engaging in regular aerobic exercise you'll keep the weight off for life.
Reference
Donnelly, J. et al., 2009, ' Appropriate Physical Activity Intervention Strategies for Weight Loss and Prevention of Weight Regain for Adults', Medicine & Science in Sports & Exercise Vol. 41:459-471.
1. Weight loss 150-250 minutes of moderate intensity* physical activity per week provides modest weight loss. People with a body mass index that classifies them as overweight or obese should aim for more than 250 minutes of exercise per week (e.g. 5 sessions of one hour per week) and perform resistance training to increase the amount of metabolically active muscle tissue in their bodies and reduce their health risks.
2. Weight maintenance More than 250 minutes per week of moderate intensity physical activity per week (e.g. 5 sessions of 50 minutes per week).
3. Preventing weight gain 150-250 minutes of moderate intensity physical activity per week (e.g. 5 sessions of 30 - 50 minutes per week).
*Moderate intensity physical activity is an increase in your breathing rate to a point where you are still able to talk comfortably but not sing. A more technical explanation is that it is exercising in a range of 65-75% of your maximum heart rate. Modes of exercise which are best suited to moderate intensity exercise are brisk walking, swimming, bike riding or cardio machines at the gym. Exercise should be continuous rather than in short bursts (these short bursts occur in sports such as tennis or touch football).
Remember that it's very difficult to lose weight through exercise alone. If you try to lose weight without reducing your calorie intake you'll need to exercise for at least 300 minutes a week! The best way to lose weight is to exercise AND consume fewer calories. Not only will you lose weight at a faster rate, but by engaging in regular aerobic exercise you'll keep the weight off for life.
Reference
Donnelly, J. et al., 2009, ' Appropriate Physical Activity Intervention Strategies for Weight Loss and Prevention of Weight Regain for Adults', Medicine & Science in Sports & Exercise Vol. 41:459-471.
Five Tips for Easier Weight Loss
When it comes to changing your lifestyle, it's human nature to look for the easiest option. So why not make the easiest option the healthiest option? Here are five tips to get you started:
1. Write a meal plan Create a weekly meal plan that accommodates your daily appointments, work commitments and children’s activities. On nights where time is precious, schedule in leftovers from the night before. Leftovers are a better option than takeaway meals as they are more nutritious and lower in calories - and they will save you money. No plan = no organisation, and no organisation = stress. And stress can make weight loss very difficult!
2. Include snacks in your meal plan To maintain your metabolism you need to eat every 2-3 hours (see our post about meal timing for weight loss). When choosing snack foods, plan nutritious foods from the five food groups, and make sure you serve yourself enough to leave you feeling satisfied for at least two hours. See our article on healthy snack ideas.
3. Write a shopping list – and stick to it! Compile a shopping list from your weekly meal plan. Shop once or twice a week to keep your pantry and fridge stocked with the ingredients you need. If you follow your list when shopping, you will be less likely to make impulse purchases.
4. Organise your pantry and fridge Keep commonly used foods in easily accessible spots in your fridge and pantry. And place calorie dense foods such as biscuits, chips and chocolate at the back of the top shelf of your pantry away from sight.
5. Plan your exercise When you are busy exercise can be the first thing to disappear from your 'to do' list. By scheduling exercise sessions on a weekly planner or diary, you are reserving this time to work on your health and fitness before you fill it with other duties. You make time for events such as medical appointments, work meetings, and coffee with friends – why not make an appointment with yourself (or with a friend or personal trainer) to exercise? It's just as important! Schedule slot for exercise and adjust your other commitments to accommodate it.
1. Write a meal plan Create a weekly meal plan that accommodates your daily appointments, work commitments and children’s activities. On nights where time is precious, schedule in leftovers from the night before. Leftovers are a better option than takeaway meals as they are more nutritious and lower in calories - and they will save you money. No plan = no organisation, and no organisation = stress. And stress can make weight loss very difficult!
2. Include snacks in your meal plan To maintain your metabolism you need to eat every 2-3 hours (see our post about meal timing for weight loss). When choosing snack foods, plan nutritious foods from the five food groups, and make sure you serve yourself enough to leave you feeling satisfied for at least two hours. See our article on healthy snack ideas.
3. Write a shopping list – and stick to it! Compile a shopping list from your weekly meal plan. Shop once or twice a week to keep your pantry and fridge stocked with the ingredients you need. If you follow your list when shopping, you will be less likely to make impulse purchases.
4. Organise your pantry and fridge Keep commonly used foods in easily accessible spots in your fridge and pantry. And place calorie dense foods such as biscuits, chips and chocolate at the back of the top shelf of your pantry away from sight.
5. Plan your exercise When you are busy exercise can be the first thing to disappear from your 'to do' list. By scheduling exercise sessions on a weekly planner or diary, you are reserving this time to work on your health and fitness before you fill it with other duties. You make time for events such as medical appointments, work meetings, and coffee with friends – why not make an appointment with yourself (or with a friend or personal trainer) to exercise? It's just as important! Schedule slot for exercise and adjust your other commitments to accommodate it.
Selasa, 16 Februari 2010
Healthy Eating on a Budget
You don't have to compromise your health to reduce your food bill. Here are some tips to help you buy low fat and nutritious food without paying top dollar:
Shop from a list Make a meal plan at the start of each week and decide what you need to purchase to make your meals. If you can be organised at the beginning of the week you won't need to shop at smaller, more expensive food stores. And if you have a weekly menu plan and ingredients to hand, you will be less likely to eat out at restaurants or buy take away foods on the way home from work.
Shop at fresh fruit and vegetable markets Fresh fruit and vegetables from specialty markets last longer (and taste better) than items purchased at large supermarket chains. Purchase fruit and vegetables that are in season (see the seasonal availability of fruits and vegetables).
Don't shop when you are hungry If you are hungry when you shop, you are more likely to buy items you don't 'need'.
Buy in bulk Buy non perishable items such as cereal and pasta in bulk at large supermarkets.
Shop online You'll be less likely to make impulse purchases if you shop online. And if you shop online from home you can check what is in your fridge and pantry to save doubling up! Woolworths and Coles have shops online.
Prepare meals yourself Buy fresh ingredients and prepare meals yourself rather than buying takeaway foods or pre-prepared items. By preparing your own food you can save calories - and dollars. Take a look at the following items that become more expensive as the amount of processing increases:
Potatoes (150g)
Potatoes 25c
Frozen chips 50c
150g potato crisps $2.99
Oats (40g)
Rolled oats 10c
Corn Flakes25c
Breakfast bar 95c
Chicken (100g)
Frozen whole chicken 35c
Raw whole chicken 50c
BBQ chicken 70c
Pre-made chicken kebabs $1.80
Apple (100g)
Apple 40c
Packet of sultanas 90c
Fruit bar $3.20
There are lots of online resources for quick and healthy recipes, including the National Heart Foundation Recipe Guide.
So it's no more expensive to eat healthy food - it just takes a bit of preparation and planning.
Shop from a list Make a meal plan at the start of each week and decide what you need to purchase to make your meals. If you can be organised at the beginning of the week you won't need to shop at smaller, more expensive food stores. And if you have a weekly menu plan and ingredients to hand, you will be less likely to eat out at restaurants or buy take away foods on the way home from work.
Shop at fresh fruit and vegetable markets Fresh fruit and vegetables from specialty markets last longer (and taste better) than items purchased at large supermarket chains. Purchase fruit and vegetables that are in season (see the seasonal availability of fruits and vegetables).
Don't shop when you are hungry If you are hungry when you shop, you are more likely to buy items you don't 'need'.
Buy in bulk Buy non perishable items such as cereal and pasta in bulk at large supermarkets.
Shop online You'll be less likely to make impulse purchases if you shop online. And if you shop online from home you can check what is in your fridge and pantry to save doubling up! Woolworths and Coles have shops online.
Prepare meals yourself Buy fresh ingredients and prepare meals yourself rather than buying takeaway foods or pre-prepared items. By preparing your own food you can save calories - and dollars. Take a look at the following items that become more expensive as the amount of processing increases:
Potatoes (150g)
Potatoes 25c
Frozen chips 50c
150g potato crisps $2.99
Oats (40g)
Rolled oats 10c
Corn Flakes25c
Breakfast bar 95c
Chicken (100g)
Frozen whole chicken 35c
Raw whole chicken 50c
BBQ chicken 70c
Pre-made chicken kebabs $1.80
Apple (100g)
Apple 40c
Packet of sultanas 90c
Fruit bar $3.20
There are lots of online resources for quick and healthy recipes, including the National Heart Foundation Recipe Guide.
So it's no more expensive to eat healthy food - it just takes a bit of preparation and planning.
Rabu, 10 Februari 2010
Exercise Can Lower Bowel Cancer Risk
Did you know that people who exercise are 24% less likely to develop bowel cancer than those who don't? The protective effect of exercise holds for all types of physical activity, including recreational exercise (such as walking, jogging, bike riding or swimming) and job-related physical activity (such as walking, lifting or digging).
In Australia, 1 in 10 males and 1 in 15 females have been diagnosed with bowel cancer by the age of 85, with the risk increasing sharply by age 45. Bowel cancer now accounts for 10% of all deaths from invasive cancers and is now the second most common cause of cancer-related death after lung cancer.
Are you at risk of developing bowel cancer? Take a risk rating quiz. To find out how much exercise you should be doing, see our article Exercise for Weight Loss and Maintenance. If you need some tips to get you started, see our article Find Your Motivation to Exercise.
Reference:
Wolin et al. 2009, 'Physical activity and colon cancer prevention: a meta-analysis' British Journal of Cancer
In Australia, 1 in 10 males and 1 in 15 females have been diagnosed with bowel cancer by the age of 85, with the risk increasing sharply by age 45. Bowel cancer now accounts for 10% of all deaths from invasive cancers and is now the second most common cause of cancer-related death after lung cancer.
Are you at risk of developing bowel cancer? Take a risk rating quiz. To find out how much exercise you should be doing, see our article Exercise for Weight Loss and Maintenance. If you need some tips to get you started, see our article Find Your Motivation to Exercise.
Reference:
Wolin et al. 2009, 'Physical activity and colon cancer prevention: a meta-analysis' British Journal of Cancer
Fast Weight Loss: Why it Doesn't Work
Fasting diets generate fast but false results. Here's why:
You lose fluid, not fat And any fluid lost will return as soon as the fast is completed, in other words you'll re-gain any weight that you lost.
Lowered metabolism During fasting your metabolism slows by up to 40% to prepare for starvation, so when you eat normally again your body burns fewer calories and you gain weight.
Hunger and lethargy Fasting leads to hunger and cravings - not what you need when you are trying to lose weight! And when you drastically cut your calorie intake you will feel weak, making it even more difficult to maintain your resolve to lose weight.
Yo yo dieting Fasting often leads to cycles of weight loss and weight gain called 'yo yo' dieting. 95% of people who go on fast weight loss diets regain any weight lost - plus more - within two years (1).
You lose fluid, not fat And any fluid lost will return as soon as the fast is completed, in other words you'll re-gain any weight that you lost.
Lowered metabolism During fasting your metabolism slows by up to 40% to prepare for starvation, so when you eat normally again your body burns fewer calories and you gain weight.
Hunger and lethargy Fasting leads to hunger and cravings - not what you need when you are trying to lose weight! And when you drastically cut your calorie intake you will feel weak, making it even more difficult to maintain your resolve to lose weight.
Yo yo dieting Fasting often leads to cycles of weight loss and weight gain called 'yo yo' dieting. 95% of people who go on fast weight loss diets regain any weight lost - plus more - within two years (1).
Abstinence leads to binging When your food intake is restricted you experience physical and emotional deprivation. This compels you to eat, which commonly leads to overeating or binging. As a result, you are likely to feel sensations of guilt and failure. This often becomes a cycle which is difficult to break and has devastating effects on your self esteem (1).
Nutritional deficiencies Prolonged fasting may lead to nutritional deficiencies. For example, if you don't consume enough calcium you may be at risk of osteoporosis, or if you don't consume enough fibre you may experience constipation.
Poor Health Fast weight loss is bad for your health because it:
- Increases your risk of medical complications such as gallstones, gout and constipation (2)
- Lowers your immunity
- Leaves you deficient in important vitamins and minerals.
Impracticalities Fast weight loss involves restricting food intake to the point where you are constantly hungry and lack the nutrients you need to maintain physical health and energy levels. This situation can't be sustained in the long term. Plus fasting makes it difficult to carry out normal social interactions - people who are dieting often avoid social situations and family mealtimes, leading to feelings of isolation and loneliness.
Some people claim that fasting can help rid your body of 'toxins' (i.e. the food you eat). 'Toxins' occur naturally in your body, and your body has fantastic systems to cleanse itself (your kidneys and liver).
Healthy Weight Loss
A sensible weight loss goal is 0.5 - 1kg per week, and the best way to achieve this is to make healthy changes to your eating and exercise habits. These changes should always be sustainable - that way you will lose weight and keep it off.
References:
1. Why Diets Don't Work, Eating Disorders Foundation of Victoria
2. Rapid Weight Loss Linked to Gallstones, Flinders Medical Centre
Meal Timing for Weight Loss
If you are trying to lose weight (or maintain a healthy weight) you need to eat approximately every 3 hours and consume five small meals a day. If you consume less than five small meals a day your metabolism will slow making it difficult for you to lose weight. At the Wesley Weight Management Clinic we recommend eating at the following times:
- Breakfast: 6.00am - 8.00am
- Morning Tea: 10.00am - 11.00am
- Lunch: 12.00pm - 2.00pm
- Afternoon Tea: 3.00pm - 5.00pm
- Dinner: 6.00pm - 8.00pm (try and finish your last meal before 8.00pm).
If you leave more than three hours between your meals you may feel hungry - and it's very difficult to maintain your resolve to lose weight when you feel hungry all the time! Plus when you know when your next meal is, you are less likely to turn to convenience foods.
Healthy Meals
A healthy meal or snack is small in portion size but fills you up for at least 2-3 hours. So next time you are tempted to grab fast food on the run or reach for the biscuit jar at work, ask yourself, "Is there a better choice I could make to help me get through the day?". Then try the following:
- If your meal or snack won't fill you up for at least two hours, consider more healthy options. Low fat, low GI snacks with protein will help you feel full for longer: try low fat yoghurt, fruit, light cheese and wholegrain crackers.
- If it's less than three hours before your last meal, think about your real motivation for eating. Ask yourself questions such as, "Am I really hungry?" and "How will I feel afterwards?". You may find that you are engaging in non hungry eating.- If you have a tendency to eat out of habit, i.e. you tend to snack at certain places or times of the day, think of ways to break these habits. For example, don't keep a stash of chocolate in your top drawer at work.
- Don't attach emotions to food. If you eat when you are stressed or bored; think about alternate, non food-related ways to improve your mood such as going for a brief walk.- Before you eat, sit down and place your food on a plate: that way you are more likely to acknowledge the calories.
Eating the right foods at the right time can make a huge impact on your weight loss efforts. For more information, see our article Five Tips for Easier Weight Loss.
Selasa, 10 November 2009
New! Know Your Numbers Health Journal
I'm very excited to introduce a new product in our LivingAfterWLS General Store - Ready to ship to you today:Know Your Numbers JournalGood records are the key to early detection & prevention of disease. This 36-page guide helps men & women stay informed about important numbers, such as cholesterol levels and blood pressure readings, as well as recommended screenings for cancer, hearing loss and
Kamis, 19 Maret 2009
Veggies Close to Home for Obamas
As reported in the New York Times March 19, 2009. I believe the example this will set sends a powerful message encouraging healthy food grown close to home. I will anxiously be watching for updates on the garden and watching my mail for an invite to a White House Dinner serving home-grown heirloom tomatoes! Good Food - Good Times!!!Obamas Prepare to Plant White House Vegetable GardenBy MARIAN
Senin, 09 Maret 2009
When Fresh Isn't Best
Hello Neighbors & Happy Monday!We have all heard over the last few years that for our health and for the health of the planet we should buy food grown close to home when it is in season. Support local agriculture and reduce our environmental impact. I am in agreement with this to the extent that I can be in the high elevation Rocky Mountains. But to be honest, we go through some pretty dark
Jumat, 20 Februari 2009
Kaye's Top 10 Healthy LivingTips
Like many of you I have spent a lifetime collecting tips and hints for living a healthier life. "Take the stairs instead of the elevator" or "Park far from the entrance of the mall." We have heard them all. Well, to refresh my memory and yours, here is a list of my top ten favorite healthy lifestyle hints. I'd love to hear from you and find out what hint inspires you. Come to the Neighborhood and
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