This morning my weight is within a half pound of what it was last December. This has been an unexpected struggle. I thought I would share what I have learned.
1. I know I run the risk of appearing hypocritical when I am happy that I have lost weight. After all, it was not many weeks ago that I wrote a blog called "Skinny Jeans Can Kill You." In a way that blog was a warning to myself not to let my desire to lose the weight I put on in January become an obsession with fashion fads or trying to change my body type. I walked through several years with DD as she fell victim to an exercise/eating disorder. It is dangerous territory both physically and spiritually. I stand by the Skinny Jeans blog. And you can hold me accountable if I ever express the hint of a desire to weigh less than 125 - a healthy weight for my height and body type.
2. For many years I have put on a few pounds in the winter. I remember one year when SS was running middle school track. I put on a pair of shorts on the first warm day of spring and took them off again. I mentally called this "winter weight gain." It was 3-5 pounds, and I didn't worry about it because it always seemed to melt away when the weather got warm.
3. This is not holiday weight gain. Because I'm focused on health, I don't overindulge in rich holiday foods. My weight going into January is normal. Then the scale starts to go up.
4. I think part of it is that I'm not doing as many outdoor activities in January and February. There's no yard work. I don't stop exercising, but my lifestyle is not as active. I work out at the neighborhood fitness center or with a video in my living room, but that's not the same as an outdoor excursion or a project in the yard that takes half a day.
5. I think it's also that I'm cold. Those of you who live north of Dallas, will laugh at me. South Texas doesn't really get cold, compared to most of the country. However it is colder than the rest of the year, and I think my metabolism slows down a little to compensate.
This year was different.
* I put on more than 3-5 pounds. At one point my weight was up nearly 10 pounds.
* Instead of storing weight in my legs and thighs, it went to my tummy. I have always had a small waist - a decent trade off for having "big leg genes." But this year I found myself identifying with belly fat commercials. Belly fat is dangerous and has serious consequences for long term health.
* The extra weight didn't disappear when the weather turned warm.
At Memorial Day I faced the fact that I was going to have to be proactive, if I wanted to fit in my summer clothes and look nice in my swimsuit.
I faced the fact that my exciting book publishing project has kept me at the computer more hours than I'm used to. I've been sitting much more than is good for me. Now, I try to make myself get up and do a household chore after an hour at the computer. I ought to get up right now, but I'm going to finish this blog first.
I faced the fact that I am almost 60, and hormone changes are going to force me to add exercise or cut back on food for the rest of my life. I really like to eat. But I made myself take a hard look at portion sizes and cut back a little on food. Then I upped my exercise.
I faced the fact that we were eating supper way too late at night. 8:30 was normal. 9:30 was not unusual. I'm now eating my supper between 6:00 and 6:30. HH does not like this schedule. I warm his dinner up in the microwave about 8:00. I'm hoping he will eventually join me for an earlier supper, but if not, I have to do what is healthiest for me.
I don't understand it, but some beneficial and neutral foods seem to add noticeable weight over night - almost like wheat does. I have practically eliminated nuts, except as a garnish. I've cut way back on ghee and mayonnaise as well. I really miss trail mix, nut butter & carrots, and chicken salad. I'm hoping that I can bring some of these foods back in a small way for the warm part of the year. I have faced the fact that I will not eat them during the winter months.
Mostly, I am facing the fact that my body is changing as I get older. This is not popular in our youth obsessed culture. But it is completely predictable according to my Biblical world view. I may as well embrace it, and make healthy adjustments where necessary. The other choices would be surrender to fat or take prescription medications. Neither of those sound good to me. So, I'll post this blog and get moving!
Most people think that in order to lose weight you must exercise like crazy.
I beg to differ.
If you are fairly observant like I am, you notice things like on most newer exercise machines that you have a display that shows you how many calories you are burning and how many of those calories are fat calories. Roughly speaking the difference between calories and fat calories is somewhere between 30 to 40%. In other words, if you burn 100 calories, the fat calories burned are 30 to 40. This is not a good ratio when you look at how much exercise it takes to burn 100 calories. Running 1 mile will burn approximately 125 to 150 calories and of that, 45-55 are fat calories.
Another thing not taken into consideration is that when you exercise you may burn of fat but you are also building muscle which weighs more than fat. Yes, in the long run the muscle will burn more calories but if we are going to count calories the only true way to lose weight is to use calorie restriction and Eating Right For Your Type.
A few months back I embarked on a mission to get back down to my normal warm weather weight of 180-185 lbs. I am happy to say that I have reached that goal. I used calorie restriction to accomplish this. When I got hungry I drank water. The one thing I have found out through this process is that I really don’t feel thirsty most of the time. After listening to Dr. D’Adamo’s lecture on Trehalose in which he explains that during nutrient excess, we humans don’t clean ourselves ( on a molecular level ) which is not good. During calorie restriction our cells operate better and use mis-folded proteins as energy instead of holding onto them causing more problems inside the cell which can lead to cancer and other diseases.
It’s nice to know that using calorie restriction, Trehalose Complex and ERFYT, I am super charging my body to clean itself and help avoid dis–ease.
Antes que nada, felicidades a todos los padres de familia por su día pasado!
Este celebre dicho adquiere un profundo significado, atribuido a nuestra salud en general y al adoptar este estilo de vida propuesto por el Dr. D'Adamo quien año con año nos viene personalizando nuestros lineamientos de manera sublime.
A continuación quisiera enumerar algunos de los males que hoy en día les aquejan, y que todo tiene que ver por un lado con el estilo de vida que se adopta así como con hacer caso omiso acerca de la importancia y el poder que tienen los alimentos sobre la inmunidad, la genética y la fisiología.
No hay que esperar a que se manifieste patología alguna, mejor actuar, prevenir y no lamentar.
Esta columna va dirigida a los hombres y sus posibles achaques:
1. De los 40 en adelante se reducen los niveles de testosterona y a su vez se van reduciendo la mayoría de las funciones propias de los hombres, ya sea en el gimnasio o en la alcoba. Es hora de adoptar medidas preventivas haciendo ejercicio atinado de cardio y pesas, así como adoptando un estilo de vida sano. La hidratacion adecuada y el manejo optimo ante el estrés son prioridades a considerar. La alimentación apropiada a cada fisiología mantendrá controlados sus niveles de inflamación. La hierba MACA mejora el deseo sexual y atlético. En otras palabras, su rendimiento puede mejorar en todos los aspectos tanto sociales como privados. Suplementar con maca impulsa la libido y la función eréctil. Para los hombres mayores de 40 una de las principales preocupaciones es la hipertrofia de la próstata. Cuando esto sucede, ejerce presión sobre la uretra, causando problemas urinarios. Los desafíos prostaticos no sólo interfieren con la función urinaria, sino también con el rendimiento sexual. Ya sea diabetes o cualquier otra patología que reduzca el flujo sanguíneo reduce a la vez la función eréctil. Olvídense de las soluciones express como la muy conocida pastillita azul, mejor atrévanse a tomar su virilidad en sus manos y recurran al AROMASTAT.
La aromatasa es una enzima necesaria para la conversión de andrógenos a estrógenos. En los hombres, la actividad del aromatase aumenta con la edad, convirtiendo la poca testosterona que queda en estrógeno. Quizás sea este evento el responsable de los muchos síntomas de la "menopausia masculina" y posiblemente incluso de la hipertrofia y cáncer de próstata. En la población en general, inhibidores de la aromatasa son utilizados por la comunidad de fisioculturismo para aumentar masa múscular magra y disminuir grasa corporal.
El Dr. Peter D'Adamo formulo un suplemento excepcional llamado Aromastat en el 2001, para uso exclusivo en su clínica inicialmente. Esta mezcla totalmente natural de hierbas inhiben la enzima aromatasa. La aromatasa es una enzima que se encuentra en el hígado y convierte a la testosterona en estradiol y al andostendione en estrona. Así, la función de la inhibición de la aromatasa es mover a los precursores de esteroides de la producción de estrógeno. Los beneficios para la toma de Aromastat son tanto tejido prostático sano, como niveles de testosterona adecuada así como un recuento de espermatozoides sanos. Ahora es el momento de empezar a tomar Aromastat aunado a un apropiado estilo de vida y alimentación!
2. Retomando la diabetes que mencionamos anteriormente, esta también afecta al cerebro e incrementa las posibilidades de sufrir Alzheimer. Afecta los vasos sanguíneos que alimentan al cerebro. Y ahora parece ser aún más insidiosa, dado que el daño podría iniciarse antes de que la diabetes sea diagnosticada plenamente, cuando el cuerpo empieza a perder la capacidad de controlar los niveles de azúcar en la sangre.
De hecho, parece haber cada vez menos diferencia entre lo que los médicos califican como "demencia vascular" y la forma común del Alzheimer. Independientemente de cómo se le denomine, ese problema de salud es razón más que suficiente para controlar la diabetes y los riesgos cardíacos que conlleva. Podemos hacer mucho contra la patología de la enfermedad de Alzheimer, esas placas adhesivas que congestionan el cerebro se pueden controlar esas condiciones vasculares, uno podría desacelerar el desarrollo de la enfermedad nuevamente siguiendo y adoptando los lineamientos propios de cada fisiología y genética tal y como describe el Dr. D'Adamo en sus múltiples estudios y libros editados hasta la fecha. Las personas con diabetes tipo 2 tienen un riesgo dos o tres veces mayor de desarrollar Alzheimer que los no diabéticos. Aún así, la diabetes tipo 2 suele causar enfermedades cardíacas y otros problemas que pueden causar la muerte antes de que se manifieste el Alzheimer, alrededor de los 70 años.
Diabetes y Cerebro: Una nueva vía fisiopatológica. Las alteraciones fisiopatológicas asociadas con la diabetes se han explicado en torno a la hiperglicemia crónica resultante de la disminución en la producción de insulina (tipo 1) o del aumento en la resistencia periférica a la misma (tipo 2). La posible existencia de una tercera vía metabólica, basada en un trastorno neuroendocrino que podría afectar la síntesis de insulina y de los factores de crecimiento similares a insulina tipo I y tipo II (IGF – 1 e IGF – 2) para la que se ha propuesto el término de diabetes tipo 3. Una respuesta activa caracterizada por cambios en la expresión génica neuronal que dan lugar a los efectos crónicos de la diabetes como resultado de las alteraciones moleculares que aparecen como consecuencia de la plasticidad del sistema nervioso. La existencia de una relación histopatológica, bioquímica y molecular entre los fenómenos que subyacen a la aparición de esta entidad clínica y los que se observan durante la evolución natural de la encefalopatía diabética: apoptosis celular, marañas neurofibrilares, depósito de amiloide, distrofia axonal y/o dendrítica, incremento en la activación de los genes promotores de la muerte neuronal, fallas en la producción de energía y evidencia de estrés oxidativo intracelular. El Dr.D'Adamo ha formulado el suplemento llamado TREHALOSE para coadyuvar en la limpia a nivel celular cerebral de dichos depósitos.
3. ¿Qué síntomas produce la hipertensión arterial ?
En general la hipertensión arterial por sí misma NO produce ningún síntoma.
Por ello se dice que la hipertensión arterial es una enfermedad traicionera, que sutilmente va minando nuestra salud hasta que el daño es tan grande que se expresa con complicaciones graves e irreversibles: pérdida de visión, parálisis, incapacidad para hablar o hacerse entender, etc.
En ocasiones la hipertensión arterial se acompaña de algunos síntomas, que, sin embargo, no son específicos de la enfermedad y se deben a otros factores asociados, los pacientes hipertensos están asintomáticos (sin síntomas ni molestias subjetivas) hasta el fatídico momento en que se presenta una complicación.
Que casualidad que el Dr. D'Adamo ha escrito sus libros de serie de salud con títulos como Altzheimer, Diabetes, Cardio Vascular y 5 mas, sin lugar a duda importantes y ligados el uno con el otro a la vez. Los factores genéticos son el principal factor de riesgo para el advenimiento de la demencia, pero a estas alturas de los avances científicos sabemos que la epigenetica va mas allá de la genética y todo tiene que ver con el estilo de vida y lineamientos alimenticios que adoptemos para poder convertirnos en pilotos formula I de nuestro destino.
El éxito de nuestra lucha contra el sobrepeso y la obesidad es la atención integral. Se debe abordar caso por caso para conocer cuáles son las causas del problema y poder guiarlos con ayuda nutricional, médica, psicológica y orientación hacia la actividad física, y así, es posible coadyuvar con el sobrepeso. Y ese es justo el objetivo de nuestra Cruzada Mundial contra la obesidad y a favor del bienestar personalizado.
Gracias por sus correos tan alentadores que con sus sugerencias y propuestas dan vida a todos estos temas tan relevantes para lograr vivir una vida sana en cuerpo sano que tiene como resultado, la longevidad tanto anhelada. No mas dudas o sentirnos perdidos en como lograr este objetivo, teniendo a nuestro servicio el sistema vanguardista creado por el Dr D Adamo, nuestro propio GPS digital individualizado nutrigenomico denominado SWAMI. El proceso es sencillo y ya contamos con los análisis requeridos de serotipo para determinar dicha individualidad única que llevamos cada quien dentro. Los invito a entrarle de lleno al mundo de reseteo genético para curar, prevenir y fortalecer nuestro destino genético.
One day I looked down and there were bruises on my ankles. I didn't remember bumping my ankle. I felt around and they weren't tender. I suddenly recognized where I had seen that kind of blue mark before.
My father had read about benefits of Vitamin E and he began to take a supplement. He also read about the benefits of aspirin to prevent heart attacks. So he started taking a low dose enteric aspirin every day as well. Soon he began to have blue blotches on his arms. I remembered that Dr D does not recommend Vitamin E for Type Os. Our blood is already thin. It is the thick blooded Type As who benefit from blood thinning properties of Vitamin E and aspirin.
I challenged my Dad to take a break from Vitamin E and aspirin. The next time I saw him his arms were free of bruising.
I give my Type A husband a Vitamin E capsule every day, but I don't take it. I knew there was Vitamin E in my multiple. I thought it was a low dose. Wrong. It had 100 iu, more than 3 times the RDA. How did I let that slip by? Dumb, dumb, dumb.
I stopped taking the multiple right away. I decided I probably needed to take Vitamins A and D, B complex, and zinc. I eat less processed food and more fresh food than most people I know. In a perfect world, I wouldn't need supplements. However, I know that by the time my food is harvested, stored and transported, I won't get the quality of nutrients from food that God intended.
I read the label on the B Complex that I had on my shelf. Everything looked in order except it only contained 15% of the RDA for Biotin. That seemed peculiar until I read that Biotin is the one B Vitamin that your body can make for itself - if you have eaten food that provides the right ingredients and if you are in good health.
Biotin is necessary for healthy hair and nails. That caught my attention because my nails have been chipping. When I had searched the Internet for chipped nails, there were a few specific things, none of which seemed to apply to me. However the most common answer was that chipping nails and thinning hair were normal parts of aging. What if, I asked myself, as people age they lose their ability to make Biotin? I'm interested in these kinds of questions since I will turn 60 this summer.
I stopped the multiple. I added several supplements including Biotin.
In a month the blood in my ankles has reabsorbed. Hurrah! The blue blotches are gone. I think I see an improvement in my nails, but it's too early to tell. I'll have to see what happens as they grow out.
Tony Bourdain has a serious bone to pick with this town, characterizing it as a hotbed of veganism rife with "crunchers". This colored his 2009 program with a bitterness I as a carnivore found depressing and hinting of Personal Vendetta. Sure enough, the name Alice Waters was mentioned; there's a feud so wrenching for him that he misses the boat on what makes San Francisco a great place to eat. I generally enjoy Bourdain's programs, although the Pre-No Reservations, younger-Tony shows were more interesting for his being less angry, jaded, self-conscious, and more bright-eyed.
A forty-four minute program is long. To find it wholly devoted to an anti-vegan diatribe was, frankly, boring. It led him to scarf down low-quality meat at greasy dives for a third of the program and to pursue a manic meat-mission at unexciting places for much of the rest. When the San Francisco show was over, I wondered why I was so vexed by it and tried to imagine how he could better have used his time here.
Neighborhoods and ethnicities are the essence of this sprawling, diverse city. For a New Yorker, especially, to devote forty-four minutes to culinary San Francisco and not mention Vietnamese cuisine is downright negligence; the foodiest of New Yorkers are often completely unfamiliar with Vietnamese food, so common here, and truly spectacular examples can be had at all price points.
Another interesting difference between New York and San Francisco is in the Italian cuisine department, New York's tradition being rooted in Naples and Sicily, and San Francisco's in more northerly regions such as Tuscany. As North Beach's former Italian predominance disappears, some focus on the Italian history of culinary San Francisco would have been apt if not important, not to mention colorful and fun.
Views – restaurants with views from decks and heights – of the bay, of the ocean, of the city, would have provided visual excitement for the TV audience and acquainted it with a unique neighborhood or two. Countless visitors to our city are drawn by this very feature, and there's just no denying the romance and thrill of al fresco dining here. Many establishments have charming small patios and gardens. Why not show one? As for our local people, the camera was pointed at a variety of homeless street persons and toothless beggars.
One wondered why Bourdain, in his one foray outside the city, drove all the way to Oakland for a $2 taco from a fast-food truck, and ate it sitting on a parking lot ledge. Was this the (Eureka) clue: Program as dig at nearby Berkeley's "Chez Panisse"?
Sante's Rx: One heck of a delightful, self-ridiculing segment deliberately integrating soy foods into his palate, with his characteristic vulgar humor saying something like, "I've come to San Francisco to lose my soy virginity." This town would have obliged him, sending him to the moon with creativity. There are Thai and Chinese chefs who would have incontrovertibly proved that tempeh and tofu are "Not Just For Yogis" but actually components of an exciting meal. But then he would have had to drop his beat attitude and let himself walk around stunned thereafter, muttering, "I stand corrected."
I agree that the Anti-Meat lobbyists can be annoying, and I personally do not fancy meatless meals. But I also recognize that restaurant patrons are often looking for tasty examples of meatless cookery, and Western chefs are not cooperating. Our culinary schools are not demanding that chefs master soy, for instance, in order to graduate. Over a quarter century ago, I was offering tofu and tempeh dishes to the meat-accustomed palate on a meat-dominant menu at a resort attracting its share of vegetarians and vegans, and this my innovation kept guests on the property for dinner. Omnivores on vacation would experiment at such a place, opting for Tempeh Piccata over Roast Chicken on a given night, to discover its possibilities beyond Asian expressions. Many a customer complimented and thanked me for both accommodating their health needs and inspiring their own experimentation. There are chefs far more talented than I who could expand their clientele catering to this market. Not that Anthony Bourdain need ever be one of them, but the guy's act is just crying for a shattering, silencing sexy night with soy, and I hear him.
June was a busy month for us. Leah graduated from high school, as did many of her friends. There were also numerous weddings this month as well- mostly young women a few years older than my daughters whom they know from camp or their youth group- most of these girls were their counselors and mentors, not their peers. Only the girls were invited to the weddings of acquaintances; not the whole family. But one of Leah’s closest friends also got married this month- a girl I knew from the time she was about 13. All 5 of us were invited to this wedding. I can’t believe I’m old enough for my daughters’ friends to be getting married!
The wedding was scheduled for the exact day and time of Leah’s graduation ceremony. After much soul-searching, Leah chose to go to the wedding rather than graduation, so we celebrated her graduation with extended family the Sunday before. Her aunts paid for us to go to a kosher restaurant, and we selected a restaurant that served Middle Eastern food. There were a few salads, several kinds of flavored rice, and we selected kebob trays, family style. Nobody really wanted chicken, which isn’t a good choice for the Bs at the table anyway. So we got lamb, salmon, and two kinds of beef. I tasted everything but the pita bread, and everything was delicious. I’m sure it wasn’t 100% compliant, but it was a very enjoyable afternoon out, and I can afford to eat imperfectly once or twice a year. I’m not likely to eat in another restaurant until we do this again next year for Hannah’s graduation.
Three days later was the wedding. Most of the day was spent getting ready. Hannah had to finish crocheting her gift (bride and groom penguins.) Jack still had school most of the day, and then he had to see if any of the hand-me-down suits actually fit. Leah spent the day preparing little surprises/gag gifts for the bride, to be presented during the dancing. Some of the bride’s other friends presented some silly things to the bride as well. I had to do pick up the veggies from the CSA and then their father from the train station. Things ended up quite stressful the last hour or so before we left. I had to rush my clothing and makeup, and ended up wrapping my own gift to the bride on the car ride there!
All that stress was forgotten once we were there. I ate before heading out to the wedding and packed almonds in my purse, but I managed to find enough safe food to eat that I didn’t touch the almonds at all. Jack had about 7 cups of soda during the evening, but I drank only seltzer and water. I could have had red wine, but found I really didn’t want any. I was too busy dancing to care about much of anything else. We all had a wonderful time- probably a lot more fun than we would have had at the graduation ceremony! It took us all of the next day to recover, and I let Jack miss school the following day. But it was well worth it!
A few years ago I did some research on muscle loss in menopausal women. There are a lot of variables. In some women, the muscle loss starts as early as 35; other women don't notice it until about 50. Studies show muscle loss as high as a pound a year, but other studies say it is more like a half pound a year. Studies show percentage of muscle loss between half of a percent and two percent.
Obviously not all women experience the same amount or the same rate of muscle loss, but they do lose muscle related to menopause.
This is a double whammy for women my age. First, unless we are diligent to exercise, we are losing the muscle that holds our joints in place and gives us strength. Without adequate muscle we will be vulnerable to the back, hip, and knee injuries that plague some of my friends. Without adequate muscle, we can't exercise effectively, and exercise consistently shows up as a key to an active and healthy life.
But that is only half of the story. Muscle is more "metabolically active" than fat tissue. Muscle at rest burns more calories than fat at rest. So, if you continue to eat exactly the same as you ate in younger days, since you are losing muscle, you will be adding fat. It's inevitable - unless you are pro active you will gain weight and add fat after menopause.
Because I know this I take exercise seriously. To a certain degree I have been successful. My hiking, tubing, weight lifting and line dancing friends and myself have better muscle tone and lead more active lives than the other women around us. However it's equally obvious that my muscle tone isn't what it was 10 years ago. Last winter I put on several pounds - all of it around my middle. Unheard of! My weight has always gone to my legs, not my waist. (I'm going to blog about those pounds another day. They were perplexing for several reasons).
One day in April, Tricia, my weight lifting partner, and I were at the fitness center. I said that I thought I was accustomed to my current bench press weight and I was going to increase. Everything started fine, but after a few reps there was a sharp pain in my right arm.
My arm was sore for several days then felt better. I tried bench presses again and it didn't feel good. So the next time I saw my Strong Son, I told him about the injury and said that I was trying not to be scared, but that several friends had been through rotator cuff surgery. He did three quick tests and assured me that it was not my rotator cuff. It is wonderful to have a physical therapist as a son.
My arm continued to hurt. We had lunch with SS last week, and he asked how my arm was. I described the continuing pain. He began a complete exam, right in the living room. After checking me from shoulder to fingertips, he told me that I had strained a nerve.
I didn't even know that nerves could be strained. But evidently nerve strains are not uncommon.
He gave me a nerve stretching exercise to do three times a day. I am amazed how quickly my arm has responded. I am not doing bench presses yet. But I am doing other upper body exercises without pain.
I realize this blog may seem like it's sending mixed messages, but think of it as two sides of a coin. If you are a woman my age, you have to take exercise seriously, but don't push to the point of pain. Be active, but be smart and be patient.
I was looking at the ingredients on some Blue Diamond Roasted and Salted Almonds and saw something that got me thinking. On the back it showed that per serving there were:
5g total carbs – 3g of fiber = 2g net carbs.
Are food companies finally waking up to the benefits of keeping fiber in our foods?
I know these were just simple almond nuts but if this is any indication of the type of information food companies are paying attention too, we consumers and ERFYT ‘ers are going to benefit tremendously.