A burning question answered

Have you been watching The Weight of the Nation on HBO? I have. It's excellent. The short film posted above (The Quest to Understand the Biology of Weight Loss), parts of which were in the main feature of the documentary, is absolutely mind blowing. It answers the question: Why do so many of us find it difficult, if not impossible to maintain weight loss. 

Thanks to the filmmakers of this extraordinary documentary series, the researchers and practitioners, and especially to all the overweight and obese adults and children who participated. You can watch the entire four part series free online as well as many more in-depth bonus short pieces like the one I've posted. Bravo HBO!

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staying fit at any age

Hmmm, makes sense...

In your 30s -

• since sporadic workouts you may have relied upon in your 20s are losing their effectiveness, it's time to develop a regular routine to head off bone density loss and decreasing flexibility

In your 40s -

• ramp up cardio to fend off the insidious encroachment of belly fat

In your 50s -

• because you may burn approximately 150 to 200 calories fewer per day due to decreasing estrogen levels, slash 200 calories a day utilizing a high fiber, low fat approach
• add strength training to your exercise activities

Source: Health, Sept. 2011

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supplemental superstar

A thorough overview of the many attributes of the supplement astaxanthin. I haven't tried this yet but I'm seriously thinking about it. Yet, it does sound almost too good to be true.

 

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a cheesy surprise

Turns out eating certain hard cheeses such as gouda, edam, emmenthal and Jarlsburg, can lower the risk of developing cancer.

"...these cheeses contain a form of vitamin K called vitamin K2 (the scientific name is menaquinone) that is both antiangiogenic (blood vessel-inhibiting) and also kills cancer cells directly. The studies indicate that eating as few as 2 slices of these hard cheeses a day can lower your overall risk for cancer, including lung cancer and prostate cancer."

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magic weight loss seeds

I've just recently tried chia seeds in a smoothie. The seeds added a nice nutty flavor and some fiber. I was unaware of the weight loss claims. Well, it turns out the seeds have not been found to have weight loss properties.

The Claim: Chia Seeds Can Help You Lose Weight

Another magical weight loss food bites the dust.

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forks over knives

Coming in March 2011

Interesting interview with The China Study's Dr. Campbell via NYT's Tara Parker-Pope.

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Dean Ornish

I'm enjoying learning about Dr. Dean Ornish's ideas on health/wellness. So far, I haven't found anything with which I disagree or question.

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marvelous magnesium

Though I'm prone to wishful thinking when it comes to vitamin supplements, the more I read about magnesium, the more I'm convinced of its value in being fit and healthy. Having a normal amount of magnesium in your body is tied to just about everything that one would consider important.

• blood pressure


• bone health


• heart function


• balanced mood


• energy levels


• insulin


• metabolism


• muscle function

After I started bicycling around this time last year, I had a terrible bout of leg cramping during the night and first thing in the morning. Since I've been taking a magnesium supplement, this has not been a problem at all. Another thing I've noticed is that my recovery from pulling weeds and the other movements associated with yard work, is much better. I used to have such sore legs after doing what amounted to lots of squats. I'm wondering if the combination of doubling my Vit D (per Dr.) and taking magnesium will also lower my blood pressure which is on the border of being "a problem."

Here's a list of sources of info about magnesium so you can read for yourself about all its benefits:

National Institute of Health

Dr. Weil

The Thyroid Disease Blog

Do you take a magnesium supplement?

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health is more than weight

An interesting study suggests that women in their fifties can maintain their weight with seven hours of moderate exercise a week, less time if the exercise is more vigorous. I don't think this means it's a good idea to be a weekend warrior by going on epic walks or bike rides on a Saturady or Sunday and calling it good. It seems this study's finding is more about getting moderate exercise for about an hour a day.

One major drawback in this research is that diet was not taken into account. Also, exercise plays a role in mood elevation so maybe women who exercise an hour a day don't do as much emotional eating to counter feelings of stress or loneliness. They could also be less likely to be taking anti-anxiety or anti-depression medication which can lead to weight gain.

Source: How Much Exercise Will Prevent Weight Gain?

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this & that

Some Saturday morning reading for you, if you're so inclined...
Hey, did you know that "good" fat is turning into a super hero of good health? Ok, you probably do know all about good fat but here's two new articles anyway:

Nutrition: Lower Depression Risk Linked to Mediterranean Diet

“The membranes of our neurons are composed of fat, so the quality of fat that you are eating definitely has an influence on the quality of the neuron membranes, and the body’s synthesis of neurotransmitters is dependent on the vitamins you’re eating,” Dr. Martinez-Gonzalez added. “We think those with lowest adherence to the Mediterranean dietary plan have a deficiency of essential nutrients.”

The elements of the diet most closely linked to a lower risk of depression were fruits and nuts, legumes and a high ratio of monounsaturated to saturated fats, the study found.

Here's a link to the google book preview of The Mediterranean Diet.

"Good" dietary fats trim body fat in diabetic women

The study, published in the American Journal of Clinical Nutrition, included 35 obese women with an average age of 60. Each took either 8 grams of the safflower oil supplement or 8 grams of the CLA supplement every day for 16 weeks; after a one-month break, the women then switched to the other supplement.

Overall, Belury's team found, the women showed a small decline in BMI and shed a couple pounds of body fat while on CLA. There was no change in their blood sugar levels or muscle mass.

"Bad" fat enters political rough & tumble

Our question for today is whether it’s fair for a politician to point out that his opponent is fat.

This study makes a correlation between overall health and longevity with educational attainment but in reality is yet another study showing the impact of poverty on health:

Poor Education May Lead to Poor Health

A report issued in May by Williams's commission found that, compared with college graduates, adults who did not graduate from high school were 2.5 times as likely to be in less than very good health. High school graduates, it found, were nearly twice as likely as college graduates to be in less than very good health.

Make it a terrifically healthy weekend -- you deserve it!

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obesity is expensive

The CDC's first conference on obesity is generating some headlines this morning.

They found U.S. obesity rates rose 37 percent between 1998 and 2006, driving an 89 percent increase in spending on treatments for obesity-related diseases such as diabetes, heart disease and arthritis.

Obesity now accounts for 9.1 percent of all medical spending in the United States, up from 6.5 percent in 1998.

"What we found was the total cost of obesity increased from $74 billion to maybe as high as $147 billion today, so roughly double over that time period," said Finkelstein, whose study also was published in the journal Health Affairs.

An obese Medicare beneficiary spends $600 more a year on drug costs than a Medicare patient of healthy weight.

Source: Obesity costs U.S. health system $147 billion: study

Health Secretary Sebelius:

"If there were an epidemic in this country of children getting cancer at the rate they are presenting with diabetes, I think we would have people crying out for some sort of national solution," said Sebelius.

"But weight problems -- because they don't present themselves as dramatic problems till later in life -- we have been slow to act."

Source: US spends more on obesity than cancer: Sebelius

Taxing soda pop is the answer?

"Reversing obesity is not going to be done successfully with individual effort," Frieden said. "We did not get to this situation over the past three decades because of any change in our genetics or any change in our food preferences. We got to this stage of the epidemic because of a change in our environment and only a change in our environment again will allow us to get back to a healthier place," he said.
Source: Almost 10 Percent of U.S. Medical Costs Tied to Obesity

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fat fatigue

Here's another article that instead of examining the rising tide of "weight-gain" books, explores a seeming obsession among TV viewers in the UK for shows featuring people with extreme morbid obesity. What does the popularity of "fatsploitation" shows say about pop culture? Will this focus on obesity help to stem the 'obesity epidemic' in the UK or is it normalizing -- leading to 'fat fatigue?' As you might imagine this article is quite interesting. And, as usual, more questions are raised than answers provided.

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eatertainment

There's an article in the New Yorker "Why Are We So Fat" by Elizabeth Kolbert that gives an overview of current "weight-gain books," i.e., those books that offer theories of why, Americans in particular but not exclusively, are much larger than they used to be.

Here's an excerpt from the brief overview given Kessler's book:

It’s not that sweet and oily foods have become less expensive; it’s that they’ve been reengineered while we weren’t looking. Kessler spends a lot of time meeting with (often anonymous) consultants who describe how they are trying to fashion products that offer what’s become known in the food industry as “eatertainment.” Fat, sugar, and salt turn out to be the crucial elements in this quest: different “eatertaining” items mix these ingredients in different but invariably highly caloric combinations.

It's an interesting piece and I'd like to know what you think. Have you read any of the so-called "weight-gain" books mentioned?

Here's the other side of the coin (or is it?), an article in the NYTimes magazine about the existence of a subculture of 'beautiful, skinny people' in Manhattan.

ADDED: I've kept meaning to post the link to this post I loved at Apathy Lounge. About the furthest you can get from apathy, actually.

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thought for food

"We need to fundamentally change how we look at food."



I'm heading off to San Francisco to meet a friend who's there for a conference. I haven't seen her in about ten years. I'm excited! On the other hand, I'm a little nervous because I'm going alone and am not looking forward to driving in the city. Thinking about taking bart from Walnut Creek. That way I won't have to be a nervous wreck driving and looking for nonexistent parking. I'll also be guaranteed to do some walking. Heat wave in nor cal. Even in SF it's gonna be a warm one today.

What's up with you?

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Almighty D

Last Fall, in a routine annual blood test, it was discovered that my vitamin D levels were very low. I was surprised by this because I get a lot of sun exposure and eat most of the foods that contain D. Vitamin D deficiency is a good thing to catch. Why? Because it's easy to remedy and because vitamin D deficiency is associated with an increased risk for terrible life-threatening diseases -- ones I'd like to avoid such as heart disease, diabetes and cancer.

Here's a sampling of recent research news about the Almighty D:

Vitamin D May Help Keep Aging at Bay - "High levels of vitamin D might help keep the brain healthy as people age, new research suggests. "

New Model Of Cancer Development: Low Vitamin D Levels May Have Role - "... diet and supplements can restore appropriate vitamin D levels, and perhaps help in preventing cancer development."

Can Vitamin D Save Your Life? - "With all of these studies demonstrating the protective effects of vitamin D on health, a question arises. If increasing your vitamin D intake can reduce your risk for these serious chronic illnesses, can it also reduce your risk of dying?"

Vitamin D Deficiency Linked With Depression - "Linking vitamin D deficiency and depression makes a certain intuitive sense to me. Vitamin D is produced in your body when your skin is exposed to light. During winter, many people suffer from seasonal affective disorder (SAD) because of lack of exposure to sunlight."

With research about the positive aspects of vitamin D published on a seemingly daily basis, seems a good idea to get your vitamin D level checked at your next annual exam. Could end up being one of the most helpful things you do for your overall health in addition to getting to and maintaining a healthy weight.

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What we think...we become

Heading out to try out my new ryka walking shoes. Read a few things this morning I'll mull over during the walk:

• Study blames over-eating, not poor exercise for US obesity
• Coconut oil - a new super food?
• How mothers influence daughters' body image
• Getting Older and Gaining Weight (hat tip Jody)
  

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Pop Quiz

How's your hydration IQ? Me, I didn't know I had one. Test your H20 knowledge with this nifty little quiz. Don't worry, scores will be kept confidential unless you'd like to share. Good Luck!

Test Your Hydration IQ Quiz

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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."

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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.

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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.

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