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The Fitness Almanac Weekly - October 21, 2006 |
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In This Week's Issue:
- Fit tip (Make the New Alternative Behavior Happen One First Time)
- Motivation (Fuel for positive action)
- Testimonial (Abby Ramiller)
- Fitness Q&A ( trying to reduce my caffeine intake by drinking decaf coffee)
- Sucess Quote (Arthur Ashe)
- Healthy Recipe (Roasted Tofu & Veggies)
- Featured Fitness Article (Aim for a Healthy Weight)
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 Fit Tip
10 Power Steps to Lasting Behavior Change for Effective Fat Loss
By Dr. Frank B. Smoot, MA, DD www.CoachFrankSmoot.com
GHF’s Motivational Expert
Make the New Alternative Behavior Happen One First Time
There's no question about it. The first time you try out a new behavior will be the toughest. This is the very point when your resistance to change is greatest and when your old, habitual, automatic behavior will seem like exactly the right thing to do...yet again.
A powerful way to break that cycle is to use something called "behavioral rehearsal." Behavioral rehearsal involves doing something in your mind before you do it for real. Like an actor learning a new part, you set the stage, maybe find someone to "run lines" with you, and envision yourself succeeding at the new behavior. Having someone else actually play the other part makes this process even more real, and therefore much more effective.
But whatever it takes, you must find a way to break your old, habitual behavior pattern at least one time and try out a new behavior under real-world conditions. Yes, you will be nervous and tentative the first time. Yes, it will feel awkward and uncomfortable. But if you're going to succeed, you simply must be willing to go through these feelings. You will survive!
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Motivation
Fuel for positive action
The way to deal with the negative energy of worry is to transform it into fuel for positive action. Instead of being obsessed with what might happen, put your focus on what you are doing.
When worry is the only outlet for your concerns, those concerns will grow more and more troubling. Not only does worry fail to address those concerns, it drains time and resources that could otherwise be put to productive use.
Focused, purposeful, effective action, on the other hand, points all your energy in a positive direction. And it soon creates a favorable momentum.
Because of that momentum, little annoyances and distractions that otherwise would have brought you down are transformed into compelling reasons to push forward. When you are focused on action, even the setbacks give you fuel for yet more action.
When you sense a worry on the horizon of your thoughts, stop and consider this. What positive, productive thing can you do, right here and now, that will drain the power from that worry before it ever gets to you?
Get in the habit of seeing that every concern, every possible situation, provides fuel for positive action. Use that fuel to move yourself forward, and no longer will worry be an issue.
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Testimonial
"I would just like to say thank you for everything you've done for me. I'm back on track and feeling like my old, fit self again. I am seeing changes in my body and the way I feel that I am really enjoying. I was on your program through college and my training with cheerleading, and then graduated, and still worked out, but not as intensely and eventually started to get soft which made me feel not so great about myself because I knew the potential I had to have a great body.
When I met my husband, he was so impressed by my muscle tone and lack of fat content. I want to show him that I am capable of continuing to be that way. I did get soft for a while, and was not happy with my body composition, but I can see - after just 3 and a half weeks - that my body is starting to firm up very nicely. I don't feel deprived throughout the day and actually am eating more than I did before, thanks to all your wonderful, very effective nutrition recommendations and meal plans.
I am feeling great and the programs really keep me on track and motivated because I make sure that I get all three workouts in a week, and supplement with cardio whenever possible. I put on a pair of pants today that hardly fit last week, but fit wonderfully today. It really makes me feel good about myself and I am so appreciative of all your personal guidance. Thanks again, I will be a member or your great program for life!!"
Abby Ramiller
girlygirl_cmu@hotmail.com
For more testimonial stories from hundreds of GHF members, please click here.
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Fitness Q&A
Q: I've been trying to reduce my caffeine intake by drinking decaf coffee. However, with both regular and decaf coffee, I often get really bloated with a stomach ache - probably gas. I always attributed it to the caffeine, but it seems to also happen with decaf.
I have one real coffee when I get to work and sometimes another in the late morning. I might have a decaf at home. Today I took decaf to work and had decaf for the second coffee, but was still bloated. Any advice for me?
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 A: My name is Laura Spanbauer, I am a Registered Dietitian and an expert on the Global Health and Fitness panel. Yes, I have heard of both decaf and regular coffee causing bloating. Both forms of coffee have a laxative effect on the GI tract and because of this, gas and discomfort can occur. Decaf coffee can have a small amount of caffeine still in the bean (I have read at least 97% of the caffeine has to be removed from the bean in order to be considered decaf). Anyway, it could be the natural occurring chemicals in coffee have this effect on your system.
Are you looking to eventually eliminate coffee from your diet? If so, as you gradually reduce your consumption, your symptoms should also begin to go away, until eventually you do not have caffeine in your diet at all. If you plan on continuing to have small amounts of caffeine in your diet (decaf or regular) I would contact your Dr. to see if he/she has any recommendations for over the counter remedies. A pharmacist may also be able to provide some recommendations.
I hope this information was helpful to you. If you have additional questions, please do not hesitate to contact me. Have a great day.
Laura Spanbauer MS RD CDN
GHF’s Sports Nutrition Expert
Note: All GHF members receive unlimited fitness consulting absolutely FREE! To learn more about this membership feature and all 34 of GHF's fitness, medical and nutrition experts, please click here.
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 Success Quote of the Week
“Every time you win, it diminishes the fear a little bit. You never really cancel the fear of losing; you keep challenging it.”
- Arthur Ashe
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 If you are not satisfied with your purchase, The Fitness Almanac offers a 30 day 100% money back guarantee (less shipping and handling) with NO RESTOCKING FEE! Customer satisfaction is first priority.
Unparalleled Price Protection Guarantee. If you find a lower delivered price for the exact same item purchased from us, they will refund the difference plus 10% of that difference.
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 Healthy Recipe
Roasted Tofu & Veggies
Serves: 6
INGREDIENTS:
- 3 carrots, chopped
- 2 large sweet potatoes, chopped
- 10 gloves garlic, peeled
- 8 mushrooms, halved
- 1 yam, cubed
- 8 oz. tofu, cubed
- 2 tbsp olive oil
- 2 tbsp rosemary
- 1 tbsp dill
- chilies to taste
- salt and pepper to taste
DIRECTIONS:
- 1. Preheat oven to 350F. Place the vegetables and tofu on a (no-stick sprayed) cookie sheet or glass pan and drizzle olive oil over them. Sprinkle with dill, rosemary, chilies, salt, and pepper and mix together well.
- 2. Bake for 40-60 minutes, stirring every 10 minutes. Remove from oven when potatoes can be pierced easily with a fork.
NUTRITION INFO:
- Calories: 220
- Fat: 7 g
- Carbohydrates: 25 g
- Protein: 10 g
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Fitness Article
Aim for a Healthy Weight
Author: TheDepartment of Health and Human Services - From the Expert Panel on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults
Key Recommendations
- Weight loss to lower elevated blood pressure in overweight and obese persons with high blood pressure.
- Weight loss to lower elevated levels of total cholesterol, LDL-cholesterol, and triglycerides, and to raise low levels of HDL-cholesterol in overweight and obese persons with dyslipidemia.
- Weight loss to lower elevated blood glucose levels in overweight and obese persons with type 2 diabetes.
- Use the BMI to assess overweight and obesity. Body weight alone can be used to follow weight loss, and to determine the effectiveness of therapy.
- The BMI to classify overweight and obesity and to estimate relative risk of disease compared to normal weight.
- The waist circumference should be used to assess abdominal fat content.
- The initial goal of weight loss therapy should be to reduce body weight by about 10 percent from baseline. With success, and if warranted, further weight loss can be attempted.
- Weight loss should be about 1 to 2 pounds per week for a period of 6 months, with the subsequent strategy based on the amount of weight lost.
- Low calorie diets (LCD) for weight loss in overweight and obese persons. Reducing fat as part of an LCD is a practical way to reduce calories.
- Reducing dietary fat alone without reducing calories is not sufficient for weight loss. However, reducing dietary fat, along with reducing dietary carbohydrates, can help reduce calories.
- A diet that is individually planned to help create a deficit of 500 to 1,000 kcal/day should be an intregal part of any program aimed at achieving a weight loss of 1 to 2 pounds per week.
- Physical activity should be part of a comprehensive weight loss therapy and weight control program because it: (1) modestly contributes to weight loss in overweight and obese adults, (2) may decrease abdominal fat, (3) increases cardiorespiratory fitness, and (4) may help with maintenance of weight loss.
- Physical activity should be an integral part of weight loss therapy and weight maintenance. Initially, moderate levels of physical activity for 30 to 45 minutes, 3 to 5 days a week, should be encouraged. All adults should set a long-term goal to accumulate at least 30 minutes or more of moderate-intensity physical activity on most, and preferably all, days of the week.
- The combination of a reduced calorie diet and increased physical activity is recommended since it produces weight loss that may also result in decreases in abdominal fat and increases in cardiorespiratory fitness.
- Behavior therapy is a useful adjunct when incorporated into treatment for weight loss and weight maintenance.
- Weight loss and weight maintenance therapy should employ the combination of LCD's, increased physical activity, and behavior therapy.
- After successful weight loss, the likelihood of weight loss maintenance is enhanced by a program consisting of dietary therapy, physical activity, and behavior therapy which should be continued indefinitely. Drug therapy can also be used. However, drug safety and efficacy beyond 1 year of total treatment have not been established.
- A weight maintenance program should be a priority after the initial 6 months of weight loss therapy.
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Here at the The Fitness Almanac we are happy to say we are huge fans of NBC's Biggest Loser Diet Club . It's inspirational fitness stories along with great advice on proper diet and exercicse are motivation for everyone on the staff. With that said we just want you to know about NBC's Biggest Loser Diet Club. You can get the Biggest Loser Club free newsletter that is full of tips, healthy advice, updates from the show plus the following
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The Biggest Loser Diet & fitness program |
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Online interaction with the Contestants |
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Daily meal plans, based on your lifestyle. |
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Recipes and shopping lists |
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Animated fitness demos |
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Weight tracker |
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Online journal |
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Part 1: Assessing Your Risk
According to the NHLBI guidelines, assessment of overweight involves using three key measures:
- body mass index (BMI)
- waist circumference, and
- risk factors for diseases and conditions associated with obesity.
The BMI is a measure of your weight relative to your height and waist circumference measures abdominal fat. Combining these with information about your additional risk factors yields your risk for developing obesity-associated diseases.
What is Your Risk?
1. Body Mass Index (BMI)
BMI is a reliable indicator of total body fat, which is related to the risk of disease and death. The score is valid for both men and women but it does have some limits. The limits are:
- It may overestimate body fat in athletes and others who have a muscular build.
- It may underestimate body fat in older persons and others who have lost muscle mass.
Use the BMI calculator or tables to estimate your total body fat. The BMI score means the following:
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BMI |
| Below 18.5 |
| 18.5 - 24.9 |
| 25.0 - 29.9 |
| 30.0 and Above |
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2. Waist Circumference
Determine your waist circumference by placing a measuring tape snugly around your waist. It is a good indicator of your abdominal fat which is another predictor of your risk for developing risk factors for heart disease and other diseases. This risk increases with a waist measurement of over 40 inches in men and over 35 inches in women
The table, Risks of Obesity-Associated Diseases by BMI and Waist Circumference, provides you with an idea of whether your BMI combined with your waist circumference increases your risk for developing obesity associated diseases or conditions.
3. Other Risk Factors
Besides being overweight or obese, there are additional risk factors to consider.
RISK FACTORS |
- high blood pressure (hypertension)
- high LDL-cholesterol ("bad" cholesterol)
- low HDL-cholesterol ("good" cholesterol)
- high triglycerides
- high blood glucose (sugar)
- family history of premature heart disease
- physical inactivity
- cigarette smoking
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4. Assessment
For people who are considered obese (BMI greater than or equal to 30) or those who are overweight (BMI of 25 to 29.9) and have two or more risk factors, the guidelines recommend weight loss. Even a small weight loss (just 10 percent of your current weight) will help to lower your risk of developing diseases associated with obesity. Patients who are overweight, do not have a high waist measurement, and have less than 2 risk factors may need to prevent further weight gain rather than lose weight.
Talk to your doctor to see if you are at an increased risk and if you should lose weight. Your doctor will evaluate your BMI, waist measurement, and others risk factors for heart disease. People who are overweight or obese have a greater chance of developing high blood pressure, high blood cholesterol or other lipid disorders, type 2 diabetes, heart disease, stroke, and certain cancers, and even a small weight loss (just 10 percent of your current weight) will help to lower your risk of developing those diseases.
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Part 2: Controlling Your Weight
If you need to lose weight or if you need help to maintain your current weight, the following items can help you get started.
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