lifestyle blog

Dieting sucks. I don’t know anyone who actually enjoys it, but it does come easier for some people to exhibit self-control than others. I’m one of the “others.” Since this project started on Jan. 4, it has tested my resolve. I’ve enjoyed taking my lunch to work, thereby avoiding the fast-food lunches that I know are so bad for my diet. Dinners, on the other hand, I still need to work on. Louisville has a LOT of good locally-owned restaurants. Carrick and I avoid fast-food at dinner, but these past couple weeks we’ve continued taking the lazy way out each night after work — we stop by a local restaurant on the way home for dinner.

While restaurant meals still have too many calories, fat, sodium and out-of-control portions, one improvement I’ve made since starting my diet is to make healthier choices from the menu. My favorite menu item at many of the restaurants include fries, chips or some other bad-for-me side item. I’ve now asked the waiter/waitress to leave off the fries or chips. Or I substitute a small salad. And despite the fact the scale only moved a little bit this week, at least it did move the right direction.

A couple times this past week, Carrick had fries with her meal. I was proud of myself for not sneaking one off her plate (which always leads to many more than one). In my opinion, dieting and exercise are easier to do when you have a partner who is also doing it with you. But it’s hard for both people to get in the same mind-set at the same time. And that’s ok. It just means I need to work a little harder at my self-control. Last year, Carrick was training for our local mini-marathon. Eating healthy, training runs and exercise were part of her daily routine. My daily routine was . . . nothing. I ate what I wanted, didn’t exercise and it paid off like I expected — I gained 20 pounds. She finished the mini-marathon and achieved her goal. I’m still so proud of her. I’ve never been a runner and can’t imagine running 13.1 miles unless my pants were on fire or a rabid dog was chasing me. Besides, arthritis and running don’t seem like a good combo.

We both may not be in the same mind-set right now, but we’ll get there. I think it’s much like quitting smoking: I tried to quit many times and failed. But when I was ready to quit (not because friends or family wanted me to), I did it. I’ve not smoked in 7 years and don’t miss cigarettes at all.

MSNBC had an article today about a new study that suggests that self-control is contagious. Researchers found that “. . . watching or even thinking about someone with good self-control makes others more likely to show the same restraint. And they found the opposite also holds true — people with lousy self-control influence others negatively.” The ultimate decision still relies on the individual, not on others. What do you think? Do you eat healthier if you have someone to do it with you? Do you have an exercise partner or do you exercise on your own? Does it make a difference?

Today’s starting weight: 151

Today’s food journal:

Breakfast/lunch:
– Organic whole wheat english muffin = 294 cal.

Dinner:
– 3 pieces pepperoni pizza = 1,015 HOLY CRAP!!! I’m not sure what’s more horrifying: the calories, the 2,475 mg of sodium or the 43 grams of fat! (I think my pizza-eating days are over.)
– Diet Coke = 2

[Via http://cyclingproject365.wordpress.com]

Salvation Army Enlists Personal Trainers

The Salvation Army chose personal training experts of Visionary Trainers, Inc. to boost emotional stability and well being through physical activity and good nutrition.

FOR IMMEDIATE RELEASE

PR Log (Press Release) – Jan 11, 2010 – Norristown, PA – The Salvation Army (www.salvationarmyusa.org) chose the personal training experts of Visionary Trainers, Inc. (www.visionarytrainers.com) to boost morale.
In an effort to help empower people that are being assisted by the Salvation Army in Norristown, PA. the Liberation Wellness team of personal fitness experts are charged with assisting the Army “beneficiaries” with physical and emotional growth through fitness, exercise and good nutrition.  Since 1999, Visionary Trainers, Inc, the fitness arm of Liberation Wellness, has been helping people get thin and healthy through positive lifestyle changes.

Liberation Wellness is looking to improve the quality of the food supply to the clients of the Salvation Army, and is working with local organic farmers as well as the Weston Price Foundation

For many years the Salvation Army has helped to address the spiritual needs of the less fortunate in the community, and now is augmenting their efforts by employing cutting edge wellness programs such as Liberation Wellness to help the physical and emotional needs of the community.

Founded in July of 1865 by William Booth, The Salvation Army began assisting people in need in London. Today, the Army cooperates with churches of all denominations to meet the needs of the community.

“We are very excited to have Kevin Brown and his team of wellness experts assist our organization with fitness and nutrition programs,” reports Major Lynn Wittenberg, Director of the Salvation Army in Norristown, PA.  “I am a firm believer that physical activity and good nutrition is very important to emotional stability and well being.”

For more information about The Salvation Army visit www.salvationarmyusa.org.

For more information about Visionary Trainers, Inc. visit  www.visionarytrainers.com or call 800-327-3010.

About Visionary Trainers, Inc.
Founded by Kevin Brown in 1999, Visionary Trainers, Inc. is one of the largest private personal training companies in the United States, dedicated to helping people get thin and healthy for life.    Brown is a certified personal trainer appointed as a fellow on the National Board of Fitness Examiners (www.NBFE.org).  Brown is also the author of The Liberation Diet, teaching techniques which have helped his clients safely get their weight in a healthy range through diet and exercise.  For more information about Visionary Trainers, Inc. visit them online at www.VisionaryTrainers.com or call 800-327-3010.

To schedule an interview with Kevin Brown or a representative of Visionary Trainers, Inc. call 800-327-3010.

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[Via http://liberationwellnessblog.com]

Before reading on, take a guess.

      I received this question from a person who was expecting a number, but that would have been an oversimplified response.  This is a question that evokes many opinions and theories.  My response to this question is based on epidemiology (a focus of my graduate program at UC Berkeley).  Examples of high carbohydrate diets include China (rice), Egyptian civilizations (wheat) and American/Mexican Indians (corn and beans).  Carbohydrates made up 75% to 80% of the diet of these people who had low chronic disease rates.  Eskimo populations on the other hand ate 75% protein and fat, again, lean people with low chronic disease rates.  In the US, about 50% of our diet is carbohydrates, but we are overweight, have high blood pressure, heart disease, high cholesterol, cancer and diabetes.  Where are we going wrong?  

     I could tell by the nature of the question that this person, like most Americans, doesn’t know what carbohydrates are.   A plain bagel, cinnamon roll, cookies and pasta are what come to mind for many people.  However these aren’t carbs, they’re sugars.  For those of you raising your eyebrows at that, bear with me, I do have something to teach you here.  Technically sugar is a carb, but carbohydrates should represent 65% of our diet and sugar should represent only 10-15%.  This is the distinction:

Top 5 “carb” sources in the US

Refined breads

Soda

Baked goods

Table sugar

Milk

Carbohydrates Sources

Unprocessed grains         (composition: 75% carbohydrates)

Beans                               (composition: 50% carbohydrates)

Vegetables                       (composition: 50% carbohydrates)

Fruit                                 (composition: 80% carbohydrates)

Nuts                                 (composition: 30% carbohydrates)

Skim milk                         (composition: 50% carbohydrates)

     These carbs are rich in antioxidants, fiber, vitamins and minerals.  They are low in fat, low in cholesterol and it takes a lot of energy to metabolize these calories.  Recognize the difference between sugar and carbohydrates to make sure you are getting your 65% from the right sources. 

Sugar Wake-up Call

The average American consumes 189 grams (or 47 teaspoons) of sugar every day!  Before food manufacturing became commonplace (pre-Industrial Revolution) Americans consumed less than 15 grams of sugar per day.   This picture shows 47 teaspoons of sugar compared with one teaspoon of nutmeg.   Drastically decreasing your daily sugar intake can result in significant health benefits.  Avoiding obvious sugar sources is easy, but keep in mind that added sugar is hidden in everything from cereal to pasta sauce.  Reading nutrition labels is helpful.

[Via http://kickstartfitness.wordpress.com]