Sugar, Fat & Salt - not the three amigos

I caught Dr. David Kessler's book promo interview on last night's Colbert Report. I think he's on to something.

The Colbert Report	Mon - Thurs 11:30pm / 10:30c
David Kessler
colbertnation.com
Colbert Report Full Episodes Political Humor First 100 Days

Here's a more substantive look at Kessler's new book "The End of Overeating: Taking Control of the Insatiable American Appetite" via Lyndsey Layton's Crave Man - David Kessler Knew That Some Foods Are Hard to Resist; Now He Knows Why (WaPo). Excerpt:

Kessler was on a mission to understand a problem that has vexed him since childhood: why he can't resist certain foods.

His resulting theory, described in his new book, "The End of Overeating," is startling. Foods high in fat, salt and sugar alter the brain's chemistry in ways that compel people to overeat. "Much of the scientific research around overeating has been physiology -- what's going on in our body," he said. "The real question is what's going on in our brain."

~♥~

Why isn't weight loss taken as a serious achievement?

Susan Powter (she fascinates me) on Valerie Bertinelli's appearance on Rachel Ray's show:



I don't think we should be intense and deadly serious about how and why we are working to reach weight and fitness goals, but really now, what is more fire up your engines empowering than someone taking control over their life and becoming fit and strong through logic/smarts, dedication and hard work? It's so much more than a 48 year old actress in a bikini.

Also, here's a link to a good article explaining why it is easier for men to lose weight than women via Patty at Fit by my 50th!.

ADDED: Oh boy, Kirstie Alley will be featured on Oprah tomorrow to talk about her weight gain after losing 75 pounds while acting as a celebrity representative of the Jenny Craig weight loss program.

~♥~

Monday weigh in

This has been the first week in a while where we haven't gone somewhere for an overnight trip (Berkeley and last week San Francisco). Although we went wine tasting locally on Sat., this week saw some satisfying results on the sometimes capricious and fickle scale. Last week: 144.6. Today: 142.8. Just about two pounds. Yaay! This week also marked the addition of bike riding into the exercise repertoire. We had back to back rides on the American River trail of 10 & 14 miles. The biking was great although it's become clear that it's time to invest in either cycling shorts or a different type of bike seat. Or both. Yikes.

Here's to a great week ahead! Be well...

~♥~

friends make your life better

What Are Friends For? A Longer Life:

Last year, researchers studied 34 students at the University of Virginia, taking them to the base of a steep hill and fitting them with a weighted backpack. They were then asked to estimate the steepness of the hill. Some participants stood next to friends during the exercise, while others were alone.

The students who stood with friends gave lower estimates of the steepness of the hill. And the longer the friends had known each other, the less steep the hill appeared.

Thanks, blogging friends, for making the weight loss/getting fit mountain into a small hill.

Added: Jane Fonda writes about the importance of friendships via Cher (just cher'ing a bit of myself).

Knowing now how important friendships are (they can actually help keep you healthy, even speed up healing after surgery), here is what I would do if I found myself without friends (and this is directed especially to the friend who said he/she had no friends and wondered how I had so many): I would join a club or the YWCA? YMCA that does things that interest me like lectures on foreign policy, painting, sculpting, outdoor activities, concerts; join a nondenominational church; become a volunteer at a senior citizen center or church group or library group or join the Peace Corps. In other words, I would intentionally put myself in a situation where I might meet people who share my interests and then, once there, I would make a point of asking people questions about themselves rather than talking about myself. If you are shy, say so. “I am a shy person, forgive me. But I am interested in making friends and I would love to know about you. Have you always lived here?” etc. Here’s a piece of good advice: it’s better to be interested than to be interesting.

~♥~

Bloopers happen

I went for the longest ride yet on my new bicycle yesterday. We rode along the American River trail for ten miles. When we first started out J was trying to remember the details of our last ride on this trail. I quickly remembered the time we had a long ride without incident until we reached the parking lot at Sac State. A rock? A devious little patch of gravel? Who knows but he bit the dust and scraped up his knees. It was a pretty good wipe out as they go. Unsurprisingly, J changed course from memory lane. Well, it was my turn for an embarrassing stunt in the parking lot at the end of our ride. Serves me right. Still not sure exactly what happened except that my dismount from the bike went horribly astray. I managed not to fall down but it was disgraceful and a muscle was pulled in my right hip. I didn't see myself so I can only image what I may have looked like. I can only be glad it wasn't caught on tape to show up in a montage of bike bloopers.

Have some fun today!

~♥~

More than this...

Remember the song "More Than This" by Roxy Music? One of my all time faves.

You may have noticed that I changed the name of this blog from Fit by Fifty to Lee Getting Fit. I changed it to reflect a change in my thinking. It probably seems as if I'm completely numbers-on-the-scale fixated but there's something more important that is in my focus - health and having a fit body for life. You're probably familiar with Tony at The Anti-Jared. One thing he wrote on his blog that really clicked with me is how he wanted to be fit and strong as well as being 200 pounds lighter. He remarked about how sometimes people who lose weight just seem like shrunken versions of their previous self and not necessarily more vibrant and strong. Some truth there! Yes, I want to reach and maintain a certain healthy weight range (135-139). But more importantly, I want to continue with a healthstyle that will enable an active life where I feel strong and look good (vibrant!) for the rest of my life.

Because what I'm pursuing is more than reaching a scale goal, I want to share what I consider to be important information. Cancer is a word and a topic that most people want to avoid, if they can. But, I challenge you to identify a person whose life has not been at least touched by cancer. We need to cut through the denial (i.e., cancer happens to other people) and fear. Instead we need to be receptive to credible information about how to reduce our chances of developing cancer and ways to live with cancer and/or be of help to the people we know who are living with cancer.

With this in mind, here's some information from Dr. Weil. Help spread the word.

Colorectal cancer is the third most common cancer diagnosed among Americans. The American Cancer Society estimates that about 108,070 new cases of colon cancer and more than 40,000 cases of rectal cancer will be diagnosed in 2009. The good news is that both the incidence of these diseases and the death rate from them are declining, thanks to improved treatments and earlier diagnosis. To help reduce your risk, try the following simple measures:

1. Cut back on or avoid eating red or processed meats, such as bacon, sausage, hot dogs, ham, and cold cuts.
2. Maintain a healthy weight.
3. Eat fiber-rich foods, including fresh fruits and vegetables.
4. Get screened for colon cancer, especially if you are over age 50. Discuss appropriate tests and screenings with your doctor.***
5. Stay active.
6. Minimize your overall fat consumption.
7. Limit your alcohol intake.
8. Quit smoking (smokers are 30 to 40 percent more likely than nonsmokers to die of colorectal cancer).
9. Ask your doctor about taking a low-dose aspirin, such as one baby aspirin a day (81 mg).

*** Get screened for colon cancer at any age if a family member has been diagnosed with this type of cancer or if you have any of these symptoms.

As MizFit says: listen to your body. As Lance says: Live Strong!

ADDED: Cancer Symptoms Women Often Ignore via Jody at Truth2BeingFit.

~♥~

I loves me some Greek yogurt

The good people of Stonyfield Farm sent some coupons so I could try their Organic Greek Yogurt. I checked out the website to see where I'd be able to find it. It wasn't listed on the store locator, but it turns out the yogurt is available at a local health foods store not far from my house. I like that mucho.

On to the Oikos Organic Greek Yogurt...I tried the nonfat plain yogurt. Alone, it's only 80 calories for 5.3 oz serving. I added blackberries and diced strawberries. Very nice treat on a warm, sunny Earth Day afternoon. I think I will happily use this yogurt as a substitute for sour cream from now on. I'm happy to support both my independent, locally owned store and Stonyfield Farm, who at this time, produces the only ORGANIC Greek Yogurt.

BTW - I just recently got around to trying nonfat FAGE Greek Yogurt. Loved the texture. Like the Oikos yogurt, I added blackberries. I don't know, was it because of the thicker texture (?), but I felt as if I were having a decadent snack or dessert. While the Oikos organic plain nonfat yogurt mixed with fresh fruit was a yummy snack, I think it has a better texture and flavor for use as a healthy substitute for sour cream.

Thank you, Kristina for the opportunity to try your company's yogurt.

~♥~

Hollyweird's double standard - getting worse or better?

Basically, it's now ok if leading men have double chins and extra belly meat, but leading female actors still have to conform to ridiculously low weight requirements. For the life of me, I cannot understand why Seth Rogen has an acting career in the first place, but that he's now getting lead roles is just appalling. I'm not only referring to his unattractiveness, but the loathsome type of testosteroid characters he always "plays."

Why is our society now accepting of larger men and formerly chiseled men becoming softer with age in leading roles while continuing to demand anorexia and plastic surgery for women?

Here are a couple links that address this issue:

What’s the Skinny on the Heftier Stars? (NYT)

Scarlett Johansson takes on Hollywood (Guardian)

When was the last time you watched a film with actresses who were attractive and at so-called normal weights? I saw an amazing performance by Kristen Scott Thomas in "I've Loved You So long." It was fantastic to see such an interesting role about a woman in her forties. Too bad Scott Thomas portrayed the character as a model-thin chain smoker. Would she have been less interesting if she looked like she ate real food?

~♥~

Monday weigh in

Well, let's get right to it. Last week: 145.8. This morning: 144.6. It was a hard fought loss. It amazes me that many can lose a pound overnight. It took a lot of effort to get the scale to move from seven consecutive days in the 145 area. Whew. I don't know if this means the plateau has been broken or if it will continue to be a very slow and challenging crawl to lose the next five pounds and reach my goal. Stay tuned.

BTW - thanks so much for all your support and encouragement over the past several weeks. It has been a big help.

~♥~

Blueberry

Blueberry

by Diane Lockward

Deep-blue hue of the body, silvery bloom
on its skin. Undersized runt of a fruit,
like something that failed to thrive, dented top
a fontanel. Lopsided globe. A temperate zone.
Tiny paradox, tart and sweet, homely
but elegant afloat in sugar and cream,
baked in a pie, a cobbler, a muffin.

The power of blue. Number one antioxidant fruit,
bantam-weight champ in the fight against
urinary tract infections, best supporting actor
in a fruit salad. No peeling, coring or cutting.
Lay them out on a counter, strands of blue pearls.
Pop one at a time, like M&M's, into your mouth.
Be a glutton and stuff in a handful, your tongue,
lips, chin dyed blue, as if feasting on indigo.
Fruit of the state of New Jersey.
Favorite fruit of my mother.

Sundays she scooped them into pancake batter,
poured circles onto the hot greased griddle, sizzled
them gold and blue, doused with maple syrup.

This is what I want to remember: my mother
and me, our quilted robes, hair in curlers,
that kitchen, that table,
plates stacked with pancakes, blueberries sparkling
like gemstones, blue stars in a gold sky,
the universe in reverse,
the two of us eating blueberry pancakes.

[Blueberries frequently have a starring role in my morning oatmeal. Love em.]

~♥~

Monday weigh in

I'm going to consider this week a place holder week as I didn't really lose weight and didn't gain any. It's almost as if I can sense my body taking its time and adjusting to its new weight & size. What I hope isn't happening is that my body is determining 145 to be its set point. Last week on the scale: 146. This morning: 145.8. I know 144 is lurking just out of sight because I saw it on the scale two days ago (playing hard to get is so annoying). I'm going after it with all I've got this week - so watch out scale!

~♥~

Do what the bunny says

Happy Easter ~ Happy Spring!

~♥~

Revving up a sluggish metabolism Part II

I love how Tena at Shrink to Fit signs off her post with a reminder to drink your water. Water, it seems, plays a role in fostering a healthy metabolism.

Water- Drink your water! It helps the body flush out excess sodium and toxins. A German study showed that drinking water helped boost the metabolism by 30 percent. Drinking enough water to stay well hydrated also helps to keep you from mistaking thirst for hunger, and can prevent unnecessary calorie consumption and binging.

In the comments to the first post about dealing with a sluggish metabolism, POD provided a link to a post by Mark Salinas about foods that accelerate the metabolism. Good info -- check it out. Any of these foods surprise you?

Don't forget to drink your water!

~♥~

Ways to amp up a slugo metabolism

I was diagnosed with low level hypothyroidism about three years ago. Hmmm...about the time this extra weight started creeping up on me. Even with daily medication, my metabolism is nothing near what it used to be and it'll never be normal. Because of this, I'm all about ways I can rev things up so this little tip thingy from Dr. Weil caught my attention:

As we age, our metabolisms slow down, which can lead to gaining extra, unwanted pounds. But small dietary adjustments can help minimize weight gain. Try these suggestions:

1. Eat small meals throughout the day. This encourages steady caloric burn and a consistent metabolism. check
2. Choose healthy carbohydrates. Replace refined, high-glycemic-index carbs with unrefined, low-glycemic choices. The latter do not cause the spikes in blood glucose levels that encourage the storage of fat. check
3. Use spices. Capsaicin (the compound that gives chili peppers their bite), black pepper and ginger all boost the generation of heat in the body, leading to more calories burned. check
4. Drink green tea. The main antioxidant polyphenol in green tea, known as Epigallocatechin gallate or EGCG, stimulates the body to help burn calories. Dr. Weil recommends drinking a few cups of quality green tea every day. check -- sort of, I'll drink tons of iced green tea as the weather warms up.

I already do these things with the new addition of adding strength training. Is this as good as it gets? Oh well, let me know if you have other tips to add.

~♥~

Seeking your opinion

MizFit has a great post today about National Start! Walking Day. Best things about walking every day: you don't have to sign up and pay a fee before you can get started; you don't have to buy certain trendy and expensive clothing; you don't have to wait for a start time or make a reservation; you can do this alone and think your deep thoughts or walk with a friend or friends. And walking is something you can do your entire life! The only thing you really need to have is a decent or even good pair of walking shoes.

Currently, I'm using a pair of Ryka walking shoes. Sadly, they're pretty broken down as I've had them for more than a year now. Anyhoo, I like them. I used to use Asics running shoes for walking but the last pair I used never seemed to fit correctly.

Here's the participation segment of this post...I want to know what kind of shoes you recommend for walking. Do you use inserts? Also, are you going to get out and walk tomorrow?

~♥~

cauliflower power

Turns out I love roasted cauliflower. And, there's an added benefit -- munching on the bits that don't make it on to the baking sheet for roasting. It's tasty raw, steamed or roasted. Yum.

Here's the recipe I've been using:

1 head cauliflower, chopped up bite-size
1/4 cup EVO
5 cloves garlic, roughly chopped
red pepper flakes (to taste)
kosher salt (to taste)
1/2 tsp dry thyme leaves (or 2 tsp fresh when in season)

Put the cauliflower in a bowl and pour EVO over. Toss. Add everything else and toss again. Spread on baking sheet. Bake at 450 for 20 minutes. Easy peasy.

~♥~

Monday weigh in

A cheery start to the morning and week: I'm at my lowest weight in a long time. Last week the scale said: 148.2. Today: 146. I'm happy with this as it seems our little weekend trip to Berkeley didn't derail progress toward my goal. As I already mentioned, I brought a funny, irreverent weight loss memoir for my sister (and a bottle of that salad dressing I'm obsessed with). My sister brought chocolate (milk & dark) to go along with some very good red wine. It's all good.

Here's to a great week ahead. Remember to have fun!

~♥~

weight loss memoirs

We spent Friday and Saturday in Berkeley hanging out with my sister and her husband. It was fun! Great meal at Spenger's. Some good shopping on 4th Street. The weather was perfect for watching the lacrosse game (my brother-in-law is an assistant coach for Cal Poly). Cal won in overtime but a good time was had by all. Still, sis commented that it was going to be a long drive back home to San Luis.

I gave sis my copy of "Such a Pretty Fat" by Jen Lancaster. I thought this book was entertaining -- laughed out loud several times. I especially thought Jen's take on Jenny Craig and WW was amusing. Also enjoyed reading about the relationship that developed between Jen and her personal fitness trainer. I'm interested to see what my sis thinks.

"As I paddle along, I slowly become aware that it's been fear keeping me out of this pool for so many years. I never came here before because I was afraid I'd make a fool of myself by not having the endurance to complete a lap. The swimming wasn't what scared me; failure was. My fear locked me in a state of arrested development for so many years. Fear kept me from tackling my weight, which I understand has simply been symptomatic of my greater fear, growing up. I glide down the lane on my back and reflect on how good I feel right now. It's not because I've lost more than thirty pounds. I feel incredible because I've stopped being afraid."
- Jen Lancaster, "Such a Pretty Fat"

I read "Losing It" by Valerie Bertinelli last summer. Over all liked it but feel it could have been a bit deeper...seemed a little superficial in spots.

Have you read any books that could be considered a weight loss memoir?

~♥~

diamonds on the floor of the gym

Because laughter probably burns some calories and it's healthy, one of those email things:

A WOMAN'S WEEK AT THE GYM

This is dedicated to everyone who ever attempted to get into a regular workout routine.

Dear Diary,

For my birthday this year, my daughter (the dear)
purchased a week of personal training at the local health
club for me.

Although I am still in great shape since being a
high school football cheerleader 43 years ago, I decided it
would be a good idea to go ahead and give it a try.

I called the club and made my reservations with a
personal trainer named Belinda, who identified herself as a
26-year-old aerobics instructor and model for athletic
clothing and swim wear.

My daughter seemed pleased with my enthusiasm to
get started! The club encouraged me to keep a diary to chart
my progress.

________________________________
MONDAY:
Started my day at 6:00 a.m. Tough to get out of
bed, but found it was well worth it when I arrived at the
health club to find Belinda waiting for me. She is something
of a Greek goddess - with blond hair, dancing eyes and a
dazzling white smile. Woo Hoo!!

Belinda gave me a tour and showed me the machines.
I enjoyed watching the skillful way in which she conducted
her aerobics class after my workout today. Very inspiring!

Belinda was encouraging as I did my sit- ups,
although my gut was already aching from holding it in the
whole time she was around. This is going to be a FANTASTIC
week!

________________________________
TUESDAY:
I drank a whole pot of coffee, but I finally made
it out the door. Belinda made me lie on my back and push a
heavy iron bar into the air then she put weights on it! My
legs were a little wobbly on the treadmill, but I made the
full mile. Belinda's rewarding smile made it all
worthwhile. I feel GREAT! It's a whole new life for me.

_______________________________
WEDNESDAY:
The only way I can brush my teeth is by laying the
toothbrush on the counter and moving my mouth back
and forth over it. I believe I have a hernia in both pectorals.
Driving was OK as long as I didn't try to steer or stop.
I parked on top of a GEO in the club parking lot.

Belinda was impatient with me, insisting that my
screams bothered other club members. Her voice is a little
too perky for that early in the morning and when she scolds,
she gets this nasally whine that is VERY annoying.

My chest hurt when I got on the treadmill, so
Belinda put me on the stair monster. Why the hell would
anyone invent a machine to simulate an activity rendered
obsolete by elevators? Belinda told me it would help me get
in shape and enjoy life. She said some other shit too.

______________________________
THURSDAY:
Belinda was waiting for me with her vampire-like
teeth exposed as her thin, cruel lips were pulled back in a
full snarl. I couldn't help being a half an hour late -
it took me that long to tie my shoes.

Belinda took me to work out with dumbbells. When
she was not looking, I ran and hid in the restroom. She sent
another skinny bitch to find me.

Then, as punishment, she put me on the rowing
machine -- which I sank.
_______________________________
FRIDAY:
I hate that bitch Belinda more than any human being
has ever hated any other human being in the history of the
world. Stupid, skinny, anemic, anorexic little cheerleader.
If there was a part of my body I could move without
unbearable pain, I would beat her with it.

Belinda wanted me to work on my triceps. I
don't have any triceps! And if you don't want dents
in the floor, don't hand me the damn barbells or
anything that weighs more than a sandwich.

The treadmill flung me off and I landed on a health
and nutrition teacher. Why couldn't it have been someone
softer, like the drama coach or the choir director?

________________________________
SATURDAY:
Belinda left a message on my answering machine in
her grating, shrilly voice wondering why I did not show up
today. Just hearing her voice made me want to smash the
machine with my planner; however, I lacked the strength to
even use the TV remote and ended up catching eleven straight
hours of the Weather Channel.

________________________________
SUNDAY:
I'm having the Church van pick me up for
services today so I can go and thank GOD that this week is
over. I will also pray that next year my daughter (the
little shit) will choose a gift for me that is fun -- like a
root canal or a hysterectomy. I still say if God had wanted
me to bend over , he would have sprinkled the floor with
diamonds!!!

~♥~

Could it be the dreaded plateau...

I seem to have reached a point where despite eating clean with small portions and working out, I'm stuck weigh loss wise. I've never had this problem before so I did some quick research. Basically, plateaus happen because of the body's adaptive nature. Now that I've lost some weight, my body is lighter and burns calories at a lower rate. So, most of the articles say it's time to shake things up.

Here's what I'm going to do:

1) go to a water aerobics class tonight (it'll be chilly so I'll burn a calorie or two just from shivering)
2) start working on muscle building exercises (started last night with arm-shoulder)

Let's see if this is enough to see a one pound loss on Monday.

Five Ways to Break a Weight Loss Plateau

~♥~