The Health and Fitness Truth Blog

Despite what our common sense tells us, despite the fact that we are in denial about our eating and exercising habits, let’s face it, we are all still hoping that there is some “secret” to successful weight loss that has not been revealed to us yet. Yes, maybe in 100 years, we will finally figure out some way to help those who cannot help themselves, but, until then, we have to accept the fat that there is no ONE secret to losing weight and keeping it off. It’s up to us to change the terrible eating habits and laziness that is epidemic here in the US.

One role model for all of us is Arkansas Governor Mike Huckabee, who has written a book about his success with weight loss. He has made the rounds of talk shows to hype his book, and he is quite clear about his success- it has nothing to do with any secret diet or exercise regimen. It’s all about wanting to get healthy, and doing whatever it takes to achieve this goal. After a visit to his doctor who exclaimed “Stop killing yourself with your knife and fork”, Mike decided to finally face the reality of his horrible health. He began to exercise and eat well NOT TO LOSE WEIGHT- but to improve his health. That was his only goal. AND-SURPISE! He has lost 100 pounds in the process.
I cannot agree with Gov. Huckabee more. Every time a client of mine exercises and “diets” ONLY to lose weight- they inevitably fail. Why? For two reasons: either because once they lose weight, they become complacent and stop the positive behaviors which resulted in weight loss- and thus, GAIN IT BACK, or, if they do not see the weight loss they expect, they get frustrated and give up. In order to be successful in reducing excess weight and keeping it off, we must put our health first, not the scale, and we must exercise and eat healthy for the rest or our lives. Yes, there will be backslides and failures, but if we continue with good exercise and eating habits, these “failures” will not be permanent- they will merely be a small momentary glitch- a learning process if you are an optimist. SO- get to it! Ask for guidance and support from a personal trainer, nutritionist or other health professional and start your new life today.

Coffee, coffee drinks and all their delicious varieties are immensely popular here in the US. While the jury is still out about the negative or positive effects of coffee itself, there is a growing trend towards sugary, dessert like coffee drinks that is definitely harmful!

I recently met with a client who treats herself to a coffee drink in the late afternoon. I’ll admit it- I love my ice coffee with skim milk during the summer- but what I discovered about my client’s treat shocked me. I went on the Starbuck’s website which features- thank you Starbuck’s!- nutritional information about it’s products and discovered that her large coffee drink was almost 600 calories. 600 calories of pure sugar and pure fat. A total deal breaker! This “coffee drink” was more calories, fat and sugar than an ice cream sundae- and yet, because it is markteted as coffee- we don’t realize the harm it is doing.

SO- before you indulge in daily coffee drinks- find out how many calories are in your favorite. If it is over 100 calories- rethink it. OR- modify it- use skim milk, no extra syrup, no whipped cream, less sugar. You can check out the calorie content of many fast foods by visiting the websites of companies such as Dunkin Donuts and Starbuck’s. Be an educated consumer- both in buying power and food indulgences.

Here are the summaries of recently published studies from the fitness and medical industry:
-Secondhand smoke increases risk of insulin resistance in children. Insulin resistance is a precursor to diabetes- and smoking has long had this effect on adult smokers, but this study is the first to link this effect with secondhand smoke.
-Adding dairy products to your diet decreases belly fat and increases muscle tissue. This comprehensive study affirms a previous study touting the benefits of dairy products for weight loss. Have you added dairy to your diet yet?
- Recent research has shown that one pound of weight loss decreases the stress on the knee joint by 4 pounds. Even modest amounts of weight loss are valuable- as the less stress on the joints, the less pain you have, and the more you can exercise without injury risk.
- Obesity has now been shown to increase rates of dementia in later life. Middle age men and women with BMI scores in the obese range had a 74% higher incidence of dementia as seniors compared to those with normal BMI scores in middle age. Even overweight middle agers had a 35% increase in dementia as seniors.

The country has experienced extreme summer weather over the last few weeks. From Arizona to Pennsylvania, where hundreds of boyscouts fell ill just sitting in the heat, to the Northeast, where humidity levels were oppressive, the heat and humidity has mimicked temperatures in the 100-110 range. And yet, last week, on the hottest and most humid day I have experienced in my life, a middle age average man was jogging up a hill near my home at noontime! What an idiot, I thought! I held my tongue- for once- and pondered why this man would even attempt such a ridiculous feat. Suddenly I had it - EGO! MALE EGO! This man obviously thought, “I’m in such good shape- that unlike everyone else- I can and will exercise in the heat. Who cares that weathermen all over the country are warning us to stay out of the dangerous heat at all costs- I’m special”. No one is that special- even the most elite athletes take time off during this dangerously hot weather. From football players to weekend joggers, each year, men (and kids and women) die from dehydration and subsequent heat stroke as they try and exercise in the heat. One workout is not worth the risk! Even in air conditioned gyms, the cumulative effect of multiple days of high heat and humidity can take it’s toll on your workouts, making you feel dizzy, out of breath and nauseous. Do not take these symptoms lightly. Heat illnesses can progress rapidly and become very serious . Even short bouts of dizziness are signs that something is wrong- putting you at risk for falling at the least, and death at the worst. SO- let your ego go! Never exercise in high heat and humidity- no matter what your fitness level.

If you need a few more reasons to begin an exercise program…..

• Just one pound of bodyweight lost decreases the load to the knees by four pounds.
• New research shows that the primary reason for childhood obesity is inactivity, not poor nutrition.
• The higher your cardiovascular fitness level, the lower the risk of Metabolic Syndrome- the precursor to diabetes.
• Recent research shows that a walking program post breast cancer decreases the reoccurrence of breast cancer by 25%.
• Heart disease is the number one killer of women- not breast cancer.
• Obese seniors who have weight loss surgeries such as gastic bypass and gastric banding are much more compliant with exercise and healthy eating than younger weight loss surgery patients. With age comes widsom!

SO- get out there and exercise! Just for the HEALTH of it!