Sunday, November 21, 2010
My Life's Biggest Project: The "skinny fat" epidemic
My Life's Biggest Project: The "skinny fat" epidemic: "For many of you out there you probably think that it is impossible to be conisdered 'skinny fat'. It simply sounds like an oxymoron, at leas..."
The "skinny fat" epidemic
For many of you out there you probably think that it is impossible to be conisdered "skinny fat". It simply sounds like an oxymoron, at least that's what I thought, but then I came across research that clearly states that it is possible to be skinny and fat at the same time. Crazy huh? Let me tell you about it...
There is a new conditioned call normal weight obesity also known as NWO or "skinny fat". Research done at the Mayo Clinic found that more than half of adults in America with normal body weight in accordance to their BMI (body mass index), suffer from high body-fat percentages which comes to approximently more than 20 percent for men and 30 percent for women. They also found that these individuals have the same risk for developing coronary disease and diabetes as people who weigh a lot more than them. That's because those who are "fat skinny" have been found to have both heart and metabolic disturbances.
Want to know how the study was done? Well I'll tell you how the Mayo Clinic came to these results. This particular study included 2,127 adults, half of which were men and half of which were women (equally divided) who all had a normal BMI. For adults that would be between 18.5 and 24.9. After factoring in variables such as age, sex and race the researchers found that those who participated with a normal weight obesity had much higher rates "of some alterations in their blood chemistry that can adversely affect hearth health". That included the following:
I would like to apologize for how late today's posting is. Today was a rather busy day. I got up this morning and tried a new church for the first time since I've been in Norman and afterwards met up with my friends family for a late lunch (they were in town because they had been at the OU vs. Baylor game yesterday). After lunch because it was such a beautiful day today my friend and I went jogging/speed walking to and around campus.
Not to get all religious on those of you reading, but today just felt like an amazing day. I think that by having a clear mind and by being surrounded by positivity it helped me to be more positive. I was in a cranky or at least emotionally uptight mood all weekend and today really helped me end my weekend on a much better note. I'll be honest I'm stressed out about this upcoming surgery and all that it entails so it has been a little rough lately, but I just keep reminding myself how worth it this is going to be and that at the end of the day I will prevail. I will because I'm stubborn and thickheaded sometimes. But really I just tell myself, you got this ;)
There is a new conditioned call normal weight obesity also known as NWO or "skinny fat". Research done at the Mayo Clinic found that more than half of adults in America with normal body weight in accordance to their BMI (body mass index), suffer from high body-fat percentages which comes to approximently more than 20 percent for men and 30 percent for women. They also found that these individuals have the same risk for developing coronary disease and diabetes as people who weigh a lot more than them. That's because those who are "fat skinny" have been found to have both heart and metabolic disturbances.
Want to know how the study was done? Well I'll tell you how the Mayo Clinic came to these results. This particular study included 2,127 adults, half of which were men and half of which were women (equally divided) who all had a normal BMI. For adults that would be between 18.5 and 24.9. After factoring in variables such as age, sex and race the researchers found that those who participated with a normal weight obesity had much higher rates "of some alterations in their blood chemistry that can adversely affect hearth health". That included the following:
- Altered blood lipid profile, such as cholesterol
- High levels of leptin, a hormone found in fat and other tissues
- Higher rates of metabolic syndrome (a cluster of conditions, such as high blood pressure, elevated insulin levels and excess body fat around the waist, that increase risk for heart disease, stroke, and diabetes).
I would like to apologize for how late today's posting is. Today was a rather busy day. I got up this morning and tried a new church for the first time since I've been in Norman and afterwards met up with my friends family for a late lunch (they were in town because they had been at the OU vs. Baylor game yesterday). After lunch because it was such a beautiful day today my friend and I went jogging/speed walking to and around campus.
Not to get all religious on those of you reading, but today just felt like an amazing day. I think that by having a clear mind and by being surrounded by positivity it helped me to be more positive. I was in a cranky or at least emotionally uptight mood all weekend and today really helped me end my weekend on a much better note. I'll be honest I'm stressed out about this upcoming surgery and all that it entails so it has been a little rough lately, but I just keep reminding myself how worth it this is going to be and that at the end of the day I will prevail. I will because I'm stubborn and thickheaded sometimes. But really I just tell myself, you got this ;)
Saturday, November 20, 2010
My Life's Biggest Project: 3 Day Diet
My Life's Biggest Project: 3 Day Diet: "There are all different kinds of fad diets out there that promise to give you the results that you want, but in reality they ar ruinging our..."
3 Day Diet
There are all different kinds of fad diets out there that promise to give you the results that you want, but in reality they ar ruinging our metabolisms and causing a much worse weight problem for us in the long run. One of the fad diets that promises not to ruin our metabolism and has been around since 1985 is the 3 Day Diet. I would like to go ahead and say that I will not be trying this, but I thought that I would tell you all about it.
The 3 Day Diet promises to make you lose 10 pounds in three days, but really you are probably losing water weight and not fat weight. There is a process that one must follow exactly for the three days. Once the three days are up the person is to go back to eating normal for four to five days before doing the diet again. The reason it is neccesary to go back to normal eating is so that the metabolism doesn't get screwed up. This "normal eating" is never defined.
The 3 Day Diet is a very specific food plan that must be followed to a T. Portions must be eaten exactly as stated and those partaking in the diet are told not to overeat, or they may not lose the 10 pounds promised. The dieter is also told not to under-eat, even if they are not hungry. No exercise is ever recommended in any of the literature about this particular diet. The diet goes as follows:
The 3 Day Diet meal plan:
Day 1
Breakfast
Black coffee or tea, with 1-2 packets Sweet & Low or Equal
1/2 grapefruit or juice
1 piece toast with 1 tablespoon peanut butter
Lunch
1/2 cup tuna
1 piece toast
Black coffee or tea, with 1-2 packets Sweet & Low or Equal
Dinner
3 ounces any lean meat or chicken
1 cup green beans
1 cup carrots
1 apple
1 cup regular vanilla ice cream
Day 2
Breakfast
Black coffee or tea, with 1-2 packets Sweet & Low or Equal
1 egg
1/2 banana
1 piece toast
Lunch
1 cup cottage cheese or tuna
8 regular saltine crackers
Dinner
2 beef franks
1 cup broccoli or cabbage
1/2 cup carrots
1/2 banana
1/2 cup regular vanilla ice cream
Day 3
Breakfast
Black coffee or tea, with 1-2 packets Sweet & Low or Equal
5 regular saltine crackers
1 ounce cheddar cheese
1 apple
Lunch
Black coffee or tea, with 1-2 packets Sweet & Low or Equal
1 boiled egg
1 piece toast
Dinner
1 cup tuna
1 cup carrots
1 cup cauliflower
1 cup melon
1/2 cup regular vanilla ice cream
In addition to its strict daily food prescription, dieters drink 4 cups of water or noncaloric drinks daily. It is never explained how or why and their is no author or book or any kind of scientific explanation for how it is that this diet works, but the way it is said to work is simple. Supposeably the combination of the foods in the meal plan create some kind of crazy metabolic reaction that boosts fat burning to a high. It is said to burn fat, increase energy, cleanse the body and lower cholesterol. As said before though there is no documentation of this anywhere.
In all of the research that I have done on dieting and health lately never once have I read anything else that suggested eating most of the things on that list (i.e., peanut butter, saltine crackers, ice cream). It may sound like a crazy fad, but if it really has been along as long as people say there must be something to it. I find it interesting that it has been around as long as it has, because in most cases when people find out that something like this doesn't work the fad normally dies down. The fact is once some kind of miracle diet is invented it won't be a fad it will be a triumph and everyone will do it.
Until that day comes it is important to realize that you are an individual and something that works for somebody else may not neccessarily work for you. We are made up of different genetics and each of these things that make us different than our friends are the things that make weight loss different for everyone. The only one thing that has been proven to work for everyone in the world is a well balanced diet and exercise...crazy that there is no quick fix for this just a change in habits.
Today I'm going to clean my apartment and probably jam out to some Lady GaGa while I do. Singing and dancing while cleaning will make the task much more bearable and keep me in a better mood as well as keeping my heart rate going. What a wonderful plan for today. I hope you all have a wonderful Saturday and I'll have something new for tomorrow!
The 3 Day Diet promises to make you lose 10 pounds in three days, but really you are probably losing water weight and not fat weight. There is a process that one must follow exactly for the three days. Once the three days are up the person is to go back to eating normal for four to five days before doing the diet again. The reason it is neccesary to go back to normal eating is so that the metabolism doesn't get screwed up. This "normal eating" is never defined.
The 3 Day Diet is a very specific food plan that must be followed to a T. Portions must be eaten exactly as stated and those partaking in the diet are told not to overeat, or they may not lose the 10 pounds promised. The dieter is also told not to under-eat, even if they are not hungry. No exercise is ever recommended in any of the literature about this particular diet. The diet goes as follows:
The 3 Day Diet meal plan:
Day 1
Breakfast
Black coffee or tea, with 1-2 packets Sweet & Low or Equal
1/2 grapefruit or juice
1 piece toast with 1 tablespoon peanut butter
Lunch
1/2 cup tuna
1 piece toast
Black coffee or tea, with 1-2 packets Sweet & Low or Equal
Dinner
3 ounces any lean meat or chicken
1 cup green beans
1 cup carrots
1 apple
1 cup regular vanilla ice cream
Day 2
Breakfast
Black coffee or tea, with 1-2 packets Sweet & Low or Equal
1 egg
1/2 banana
1 piece toast
Lunch
1 cup cottage cheese or tuna
8 regular saltine crackers
Dinner
2 beef franks
1 cup broccoli or cabbage
1/2 cup carrots
1/2 banana
1/2 cup regular vanilla ice cream
Day 3
Breakfast
Black coffee or tea, with 1-2 packets Sweet & Low or Equal
5 regular saltine crackers
1 ounce cheddar cheese
1 apple
Lunch
Black coffee or tea, with 1-2 packets Sweet & Low or Equal
1 boiled egg
1 piece toast
Dinner
1 cup tuna
1 cup carrots
1 cup cauliflower
1 cup melon
1/2 cup regular vanilla ice cream
In addition to its strict daily food prescription, dieters drink 4 cups of water or noncaloric drinks daily. It is never explained how or why and their is no author or book or any kind of scientific explanation for how it is that this diet works, but the way it is said to work is simple. Supposeably the combination of the foods in the meal plan create some kind of crazy metabolic reaction that boosts fat burning to a high. It is said to burn fat, increase energy, cleanse the body and lower cholesterol. As said before though there is no documentation of this anywhere.
In all of the research that I have done on dieting and health lately never once have I read anything else that suggested eating most of the things on that list (i.e., peanut butter, saltine crackers, ice cream). It may sound like a crazy fad, but if it really has been along as long as people say there must be something to it. I find it interesting that it has been around as long as it has, because in most cases when people find out that something like this doesn't work the fad normally dies down. The fact is once some kind of miracle diet is invented it won't be a fad it will be a triumph and everyone will do it.
Until that day comes it is important to realize that you are an individual and something that works for somebody else may not neccessarily work for you. We are made up of different genetics and each of these things that make us different than our friends are the things that make weight loss different for everyone. The only one thing that has been proven to work for everyone in the world is a well balanced diet and exercise...crazy that there is no quick fix for this just a change in habits.
Today I'm going to clean my apartment and probably jam out to some Lady GaGa while I do. Singing and dancing while cleaning will make the task much more bearable and keep me in a better mood as well as keeping my heart rate going. What a wonderful plan for today. I hope you all have a wonderful Saturday and I'll have something new for tomorrow!
Friday, November 19, 2010
My Life's Biggest Project: Tips for Dining Out
My Life's Biggest Project: Tips for Dining Out: "OK so as most of us know instead of going out to eat being a treat like it use to be, we do it more than cooking these days (at least I do)...."
Tips for Dining Out
OK so as most of us know instead of going out to eat being a treat like it use to be, we do it more than cooking these days (at least I do). It's a hastle when you're trying to be health conscious, but it doesn't have to be. One of the good things about ordering the P90X is all of the little tidbits of information they send you via e-mail. One I got a while back gives 8 Tips When Dining Out so I figured I would pass this information your way so that it can help you as well :)
1.) Use the Internet (seriously you can find almost anything on it these days, so we might as well utilize it). Before going out look up the menu. This way you can decide what it is you are going to eat before you ever get there. This will keep your friend and the waiter from breathing down your neck while you try to decide what it is you want. Not only is it a time saver it is also beneficial to you and will weed out stress (which is unhealthy on the body too).
2.) Look up the nutrition fact. Once you've decided what you want to eat after looking up the menu online you can also look up the nutrition facts. Many resturants list these facts online and for those that do not you can look at each ingredient to figure out how much protein, fat and carbs are in each meal. Knowing this helps you figure out the best thing for you to eat as well as what not to!
3.) Eat your snacks and meals as you already have them scheduled. One of the biggest issues that people face when going out to eat is that we have to get our money's worth. With this kind of thought we feel it neccessary to completely clean our plate. This is why you should never go out to eat when you're starving (just like you shouldn't go grocery shopping when you're super hungry). The problem is most restaurants serve large portions of things and if we have it in our minds that we have to eat it all we are goign to be misserably full as well as packing on pounds. So eat like you normally do in a day and if you are still starving before you go to the restaurant eat an apple (just like Dr. Oz said, 15 minutes before you go). Keep in mind that you should stop eating when you are full and if you take half your meal home in a to go box not only are you getting your money's worth, but you have now paid for two seperate meals only once!
4.) Work out like normal. A lot of people think that if they have skipped a workout then they have already messed up for the day so why the heck does it matter. It matters. Everyday matters. You aren't neccesiarily going to ruin your workout by eating. In fact in a study done by researchers in Brazil they found that exercise increases the feeling of fullness in the brain.
5.) Write it down. You should be keeping track of your calorie intake in a food diary, but even if you're not know that by writing something down (once you've made your decision about what you are going to eat) you are more likely to keep with it and less likely to add things like an appetizer or dessert to your meal. If you know how many calories you are supposed to be intaking for the day you will also know how to adjust your intake if needed. Writing it down helps you keep a record of what you're doing. It's like the to-do list of food.
6.) Be honest and firm. If you stand your ground you are less likely to get peer pressured into things. Explain to your friends how hard you've been working toward your goals. Tell them about them so that they understand. Chances are much higher that they will be supportive if they understand and less likely to try to sway you to order that slice of cheesecake. The problem is once you make a bad food mistake you have opened the door to make much more. Not to mention how proud of yourself you will be for standing up for yourself.
7.) Have a conversation plan. This may sound silly, especially if you are meeting friends or family out, but if you are meeting a date or a co-worker chances are high that there will be some quite periods which is when most people keep eating breadsticks or whatever to fill in silence at the table. A lot of calories are wasted on nervous energy. If you have something to talk about chances are higher that there will be less of these moments and you will be so into your conversaton you will probably eat less anyway. It's also a plus if you are eating with someone you hardly know because they will feel like you are interested in what it is that they have to say which will probably lead to this situation ending on a much better note.
8.) Wear skinny jeans. By this I don't mean to make a fashion statement, but instead wear something more tight fitting, whether it be a shirt or pants. Once you feel your tummy pressing against your clothes that is a fairly clear sign that you should stop eating. Apparently there use to be an old diet trick for people who ate at home, they were told to do so in a swimsuit. Well obviously you don't want to go on a lunch date in swimwear.
In terms of dieting it has been said that the hardest part isn't watching what you eat, but instead watching what other people eat. This is true because while you're sitting there eating your grilled chicken breast and steamed vegetables you can look around and see that other people are consuming their own body weight in fat grams. By having a game plan and sticking to it you can walk out of that restaurant with a full tummy and a clear mind. Just remind yourself that it is worth it and maybe just maybe you will have inspired someone else to do the same thing. With Friday night being date night, chances are high that some of you will go out to eat tonight and if you do I hope that you keep these tips in mind!
2.) Look up the nutrition fact. Once you've decided what you want to eat after looking up the menu online you can also look up the nutrition facts. Many resturants list these facts online and for those that do not you can look at each ingredient to figure out how much protein, fat and carbs are in each meal. Knowing this helps you figure out the best thing for you to eat as well as what not to!
3.) Eat your snacks and meals as you already have them scheduled. One of the biggest issues that people face when going out to eat is that we have to get our money's worth. With this kind of thought we feel it neccessary to completely clean our plate. This is why you should never go out to eat when you're starving (just like you shouldn't go grocery shopping when you're super hungry). The problem is most restaurants serve large portions of things and if we have it in our minds that we have to eat it all we are goign to be misserably full as well as packing on pounds. So eat like you normally do in a day and if you are still starving before you go to the restaurant eat an apple (just like Dr. Oz said, 15 minutes before you go). Keep in mind that you should stop eating when you are full and if you take half your meal home in a to go box not only are you getting your money's worth, but you have now paid for two seperate meals only once!
4.) Work out like normal. A lot of people think that if they have skipped a workout then they have already messed up for the day so why the heck does it matter. It matters. Everyday matters. You aren't neccesiarily going to ruin your workout by eating. In fact in a study done by researchers in Brazil they found that exercise increases the feeling of fullness in the brain.
5.) Write it down. You should be keeping track of your calorie intake in a food diary, but even if you're not know that by writing something down (once you've made your decision about what you are going to eat) you are more likely to keep with it and less likely to add things like an appetizer or dessert to your meal. If you know how many calories you are supposed to be intaking for the day you will also know how to adjust your intake if needed. Writing it down helps you keep a record of what you're doing. It's like the to-do list of food.
6.) Be honest and firm. If you stand your ground you are less likely to get peer pressured into things. Explain to your friends how hard you've been working toward your goals. Tell them about them so that they understand. Chances are much higher that they will be supportive if they understand and less likely to try to sway you to order that slice of cheesecake. The problem is once you make a bad food mistake you have opened the door to make much more. Not to mention how proud of yourself you will be for standing up for yourself.
7.) Have a conversation plan. This may sound silly, especially if you are meeting friends or family out, but if you are meeting a date or a co-worker chances are high that there will be some quite periods which is when most people keep eating breadsticks or whatever to fill in silence at the table. A lot of calories are wasted on nervous energy. If you have something to talk about chances are higher that there will be less of these moments and you will be so into your conversaton you will probably eat less anyway. It's also a plus if you are eating with someone you hardly know because they will feel like you are interested in what it is that they have to say which will probably lead to this situation ending on a much better note.
8.) Wear skinny jeans. By this I don't mean to make a fashion statement, but instead wear something more tight fitting, whether it be a shirt or pants. Once you feel your tummy pressing against your clothes that is a fairly clear sign that you should stop eating. Apparently there use to be an old diet trick for people who ate at home, they were told to do so in a swimsuit. Well obviously you don't want to go on a lunch date in swimwear.
In terms of dieting it has been said that the hardest part isn't watching what you eat, but instead watching what other people eat. This is true because while you're sitting there eating your grilled chicken breast and steamed vegetables you can look around and see that other people are consuming their own body weight in fat grams. By having a game plan and sticking to it you can walk out of that restaurant with a full tummy and a clear mind. Just remind yourself that it is worth it and maybe just maybe you will have inspired someone else to do the same thing. With Friday night being date night, chances are high that some of you will go out to eat tonight and if you do I hope that you keep these tips in mind!
Thursday, November 18, 2010
My Life's Biggest Project: The Friend Effect
My Life's Biggest Project: The Friend Effect: "Is it possible that our friends can effect our health? In most cases our friends are the people in our lives that make us happy and our supp..."
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