MONDAY'S MEDS: THE DOCTOR IS IN (7/8/2013) - Why Am I So Tired

I found this article on WebMD about Possible Causes for Fatigue:

The 3 Top Causes are typically related to our daily habits
1) What You Eat - put down the sugar and caffeine and lift up your fork with a healthy, balanced diet of vegetables, fruits, and lean protein.
2) How Much You Sleep - Most people just don't get enough.  Avoid alcohol and caffeine before bedtime, turn off the TV, and keep your room quiet and restful.
3) How Much You Exercise - A great way to ward off tiredness is good old-fashioned vigorous exercise.  Do it at least three hours before going to bed to wind down - start with about 40 minutes for 4 days a week for about a month.

If after a couple of months of putting these 3 steps in place you don't see improvement, you should check with your health care provider about your chronic tiredness.  This could be linked to other medical conditions such as:

4) Anemia
5) Nutritional deficiencies
6) Thyroid problems
7) Diabetes
8) Depression
9) Sleep problems
10) Undiagnosed heart problems

For more information about fatigue, check out this WebMD article about Possible Causes for Fatigue.

MONDAY'S MEDS: The DOCTOR IS IN (6/17/2013) - 5 Ways to Fight Fat with Ayurveda

Ayurveda? Ever heard of it?  I had not until I read this article (5 Ways to Fight Fat with Ayurveda) on Dr. Oz's website. 

Ayurveda is the ancient medical system of India.  According to the article, this system uses techniques to ignite digestive fire to help rid your body of fat.    Unlike most Western forms of medicine, Ayurveda focus on why your fat cells are getting bigger and provides solutions that work long-term.  The key to ayurvedic medicine is the concept 'ama' - translated "toxins". Toxic impurities accumulate in our bodies over time - poor diet, stress, environmental  pollutants.  Some toxins are water-soluble which are easily removed by diet and exercise; others are fat-soluble, sticking to your fat cells and expanding as they accumulate - leading to weight gain, especially in the stubborn areas of the stomach, hips, and thighs.  The ayurvedic techniques target removing 'ama' from your body, thus shrinking your fat cells. The older we get, the more 'ama' accumulates in our bodies.  But it doesn't have to be that way.  The 5 techniques individually are helpful; but done together, you will experience impressive weight loss. Following the daily habits and detox programs in this article to remove the toxins will lessen them becoming a chronic issue leading to weight gain. 

MONDAY'S MEDS: The DOCTOR IS IN (6/10/2013) - 15 Foods That Help You Lose Weight

The weight  loss industry in this country is a very lucrative one - $30B and climbing.  Can you lose weight without breaking the bank?  The answer is a resounding YES.  And it all starts at your local grocery store.  Below are the superfoods from the article 15 Foods to Help You Lose Weight on WedMD.com that you should be including in your diet to curve your hunger, kick your sugar habit, boost your metabolism, and ultimately shed pounds: 

1) Eggs: Proteins help you feel fuller longer;  may also prevent spikes in blood sugar.
2) Beans: A good source of cholecystokinin, a which is a natural appetite suppressant hormone. 
3) Salad: Eating a big, low-calorie salad before a meal fills you up so you don't pig out.
4) Green tea: Contains an antioxidant called catechin believed to help speed metabolism and fat burning.
5) Pears: Can help reduce between-meal snacking due to the pectin fiber decreases blood-sugar levels.
6) Soup: Researchers believe that a simple one like chicken soup satisfies hunger because your brain perceives it as filling.
7) Lean beef: The amino acid leucine can help you pare down while maintaining calorie-burning muscle.
8) Olive oil: Fight off middle-age pounds with extra virgin olive oil. A monounsaturated fat, it'll help you burn calories.
9) Grapefruit: The fruit's phytochemicals reduce insulin levels, which may force your body to convert calories into energy rather than flab.
10) Cinnamon: A little cinnamon can help control post-meal insulin spikes, which make you feel hungry.
11) Vinegar: Acetic acid may slow the passage of food from the stomach into the small intestine, so your tummy stays full longer.
12) Tofu: An appetite-quashing protein.
13) Nuts: The omega-3 fatty acids help rev up resting metabolism.
14) High-fiber cereal
15) Hot red peppers: The magic ingredient may be capsaicin, which helps suppress appetite.

MONDAY'S MEDS: The DOCTOR IS IN (6/3/2013) - Foods that Battle Knee Pain

Suffering from knee pain? You're not alone.  And maybe it's the foods that you are eating that are to blame. Some of the culprits are refined sugars and red meats.  But have no fear, these fours foods can help ward off  inflammation and pain:

Soy
Fresh fruits
Fish
Herbs and spices

Read about the curative properties here: 4 Foods That Fight Knee Pain

WEDNESDAY'S WISDOM - GETTING OVER THE HUMP! (1-9-13)

TESTIFY SOMEBODY!

50 X 50 - 4 lbs. lost, 46 lbs to go

I've been back on Weight Watchers for about 3 weeks and I've lost 4 lbs.  - could have been more, but I wasn't disciplined during the July 4th holiday. Tracking hasn't been my strong suit - but you know just because you didn't write it down doesn't mean you did eat.  The scales are going in the right direction and that's what's important.

Transform Yourself and Win

Dr. Oz has done it again!  This time, he has teamed up with Weight Watchers to  create Dr. Oz's Transformation Nation: Million Dollar You, a life-changing plan that will literally transform your health!  And you might become a MILLION DOLLARS richer!!!!

Jefferson County is on the Move to Lose!

The Jefferson County Department of Health (Birmingham, AL) has partnered with several nonprofit organizations to implement a new initiative - Champions for Health.   This coalition is working to bring resources to residents of Jefferson County to encourage physical activity, reduce obesity, expand food access, advance smoke-free policies, reduce tobacco use and improve the overall health of its citizenry.  And speaking of moving, the CFH is promoting exercise and physical activity through its October Walking Challenge.  The challenge is pin conjunction with Blue Cross Blue Shields' Walking Works.  The BCBS program is nationwide so anyone can take part.  I took the challenge today and completed my first miles (3.24 miles).

Check it out!

Why Can't You Lose Weight?

This month's (July/August 2011) features this great article with tips that can help you break that weight plateau.
Are you falling prey to one of these 5 common weight-loss traps?
1) Your exercise program isn't balanced or intense enough: incorporate strength training and high-intensity exercise for optimal weight-loss
2) Your resistance training isn't challenging enough: lift heavy weights to ramp up metabolism (rule of thumb - about 75% of your 'maximum' - maximum weight what you could lift one time).
3) You're eating more than you think: it's easy to overcompensate because exercise ramps up your appetite.  Eat at least 4 small meals.  Slow down - it takes about 15-20 minutes for the brain to perceive satisfaction.
4) You're drinking too much sugar: Save sports when you really need them - very hot days or when working out longer than 90 minutes.  Drink plain water instead - about a half a liter per hour exercise.
5) You're eating too many processed carbs:  They can lead to insulin surges and body-composition problems.  Save them for the post-run.  Try healthier choices - whole-grain bread and low-sugar desserts.

The article recommends not trying to tackle all these at once, but focus on one tip for about 3-4 weeks.  Once you have mastered it, try another.

Remember: weight loss, like life, is a marathon not a sprint.

Weight Loss - A Journey, Not A Destination

After months of indecision and procrastination, I went back to Weight Watchers yesterday (1/8/2011).  I hadn't been satisfied with my weight loss for the year (I guess, any loss is better than no loss or worst as gain), so I decided to get back to basics and re-discover a program that has worked well for me so many times before.

My 1st success with Weight Watchers was in the early1990s (in my early 30s and still early in my career that my time was my priority).  I lost more than 60 pounds and was s close to my college weight than I had ever been.  I was very diligent and consistent, incorporating a significant amount of physical activity in my daily routine - working out at least 2 times a day about 3-4 times week. I also had a very good support system behind me - there were several co-workers whom I attended Weight Watchers with and worked out with during lunch.  I was certainly in a good place/space/time for managing my weight.  Unfortunately I got a new job (a promotion in another state) - and back on the weight loss roller-coaster ride!

Perhaps a significant marker in my weight loss journey was in 2005.  I returned to Weight Watchers and for three years, I managed to lose and keep off about 40 pounds.  Mind you, I was now more than a decade older - with forces acting upon me, both internal (due to the passage of time - a much slower, and less efficient, metabolism) and external (a failed marriage, a demanding work schedule and a serious knee injury) which certainly didn't make weight loss easy.  I must digress here - the failed marriage ended an unhealthy relationship, the demise of which  probably had a very positive impact on my weight loss; but that is a story for another time.

Then I took up running/jogging in late 2008 and since doing my 1st race in January 2009, my Weight Watchers attendance began to slip.  The races were mostly on Saturday mornings (the same day I was attending Weight Watchers meetings); while I could attend different meeting times, my Saturday morning leader was absolutely the BEST, so attending any other meeting won't be the same (right).  In 2010, I attended only one meeting.  While I did manage to lose about another 20 pounds over the course of 2009 and 2010, it was definitely due to my increased activity level (running 37 races of varying distances - from 5Ks to half-marathons).  But still that much running should have resulted in far greater weight loss, correct?  Well, not if your eating and nutrition aren't aligned accordingly. 

This may sound like a shameless plug for Weight Watchers, so be it.  You don't have to join Weight Watchers - but their principles are tried and true.  What's more - why do people return?  Because we fall off the wagon and Weight Watchers can certainly put you back on track.

Hope you will follow my journey!

The Body Will (and Can) Achieve What the Mind Believes

Found a short but nevertheless inspiring article in the January 2011 edition of Runners' World magazine about a woman losing 100 pounds (see below).

Also, here's the link to Runners' World magazine website - http://www.runnersworld.com/.

I've joined Dr. Oz's Just 10 Challenge - You Should Too!

Dr. Oz Challenge: The Just 10 Challenge

How can a llittle blue bracelet change your life? It's a tangible reminder for what losing just 10 pounds can do for you.

Dr. Oz Gives 10 Reasons to Lose Just 10

Just losing 10 pounds will help you:

1) Lower cholesterol

2) Lower high blood pressure
3) Reduce heart attack risks

4) Reduce dementia risks

5) Reduce sleep apnea risks
6) Reduce joint pain
7) Reduce cancer risk
8) reduce diabetes risk
9) Improve sex life
10) Take less medications

What more could you ask for.  Check out the video above for more information.

Surviving - and WINNING over - Holiday Eating Tempatations

Here are some great tips from  one Weight Watcher member about surviving holiday eating.  I added "winning" because each time you overcome a temptation, you are winning at the 'battle of the bulge".

It's always helpful to approach any difficult situation (and for many of us, mealtime during the holidays) can be a challenge. 

Remember - celebrate friends and family - food is only part, not all, of the festivities.  If you fall off the wagon today, dust yourself off and get back on the ride again tomorrow.

http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=79831

Nutrition Tip for Marathons

Seems like a great strategy - plan to use it for my training and running.

4 Steps to Perfect Marathon Fueling Active.com

Great Nutrition Article Every Women Should Read!

Another great article in the May/June edition of Women's Running magazine (in addition to the great training programs). 

SOME HIGHLIGHTS:
1) Grass-fed Beef:  Beef has has levels of iron needed by women to boost energy levels.  Furthermore, it's noted that grass-fed beef, as opposed to grain-fed beef, has less saturated fats; more omega-3 fats, vitamin E, conjugated linoleic acid (CLA) - linked to shredding body fat.
2) Pomegranate: Antioxidants help suppress pro-inflammatory compounds associated with joint problems.   Also, some studies found that ellagic acid in pomegranate may suppress breast cancer.

The other wonder foods discussed are almonds, canned salmon, lentils, low-fat yogurt, kale, and quinoa.

Want more? Then click on the link below for the reprint of the article on the website.  The article also provides some neat recipes to get these wonder foods into your diet.

Wonder Food for Women