That your DIET didn't work?

No kidding.  This is why diets don't work.

The word diet is defined as “a regimen of eating and drinking sparingly so as to reduce one’s weight”.  It is a short-term solution.  So in other words, when the diet is over, you return to eating and drinking the same amounts and the same types of food and drink that you did before.  You know - the food and drink that made you want to "diet" in the first place.  Then you not only gain the weight back, but some more on top of it!

Let’s think of a few of the more recent diets.

Grapefruit …
Twinkie …
Potato …
Fast food …
Cookie …
Atkins …
South Beach …
Caveman …


Sounds like people want their 15 minutes of fame.  Too bad it comes at such as long-term detriment to their bodies and all of the people who blindly follow them.  This makes me think of the old adage - "Give a man a fish and you feed him for a day. Teach a man to fish and you feed him for a lifetime."

Well-balanced meals as part of a healthy lifestyle are better than any diet.  Learn how to make smart choices and you won’t need to diet.  Case closed.

If you rely on whey protein drinks before or after your workouts to help build muscle, are you choosing the type of whey that is easily absorbed?  Biological value (BV) is often used to rate protein by measuring the efficiency that it can be absorbed and used by the body for muscle growth. The higher the BV value, the greater the efficiency.

The standard is egg protein with a BV rating of 100.  All others are either rated above or below it.  For instance, milk protein has a BV of 85 and beef protein is rated at 75.  Whey protein supplements can be rated as high as 159, with whey protein isolate being the highest and whey protein concentrate just a little higher than egg protein.

What type are you drinking?

A few quick thoughts on the "revelation" that Weight Watchers has announced.  This "new concept", if you haven't heard, is that their new program assigns point values based on the quality of the food and not just the calorie count.  You can read about here.

Well it's about time.

While I applaud them for implementing a new program, I still think they are missing the boat.  Yes it's true that 100 calories of chicken is better for you than 100 calories of potato chips.  However changing fresh fruits to a "free food" is questionable.  Yes, fresh fruit is good for you.  But not addressing the natural sugar they contain is not teaching the big picture.  What's the adage - "Give a man a fish....teach a man to fish....."???

Protein, carbohydrates, fiber, sugar, and calories have to be understood at a basic level to know how they fit into a healthy lifestyle.  I sort of laughed when I read their program reflects the "latest cutting-edge nutrition science".  Cutting edge?  A lot of this has been accepted for years.  Still, these are positive changes that many can benefit from.

Now if Weight Watchers would further explain the importance of exercise, then even more would lead healthier lives.  Too many people are told to increase their physical activity but aren't given any instruction on how to start, what is safe to do, etc.  They are still missing a great opportunity to make a greater difference.

I grew up drinking a lot of Kool Aid.  Red punch was my favorite.  Remember Kool Aid Man, the overgrown pitcher of red Kool Aid, that would bust through walls and say "OH YEAH!"?  Ah...good times.

For whatever reason though, I didn't like any soft drink.  Not coke, pepsi, mt. dew, sprite, root beer, none of them.  That might be a good thing now, considering how much they contribute to the overweight and obesity problem that is plaguing 2/3 of the population in the United States.  The number of children and teenagers who are overweight is the largest it has ever been.  But, it's easy to think that statistics.....

Your resting heart rate can tell a lot about your fitness level.  It is easy to measure and monitor but it's important to do it correctly because it establishes your baseline for future measurements.

The holidays are here, and with them come the hustle and bustle of meeting the demands of family and work. Spending time with friends and family is fun, but it often causes stress, and many people cope with stress by overeating.

How can you control your eating so you don’t lose the progress you’ve worked so hard to achieve? How can you enjoy yourself without waking the next morning and beating yourself up over what you ate the night before?

It’s easier than you think. Here are a few tips to help get you through the season without gaining weight.

1. Plan, plan, plan. If you are going to a party that will have dishes and dishes of food for people to serve themselves, eat something small at home so you don’t overindulge. Tend toward high protein or high fiber foods because they help you feel full. While you are at the party, take small portions of food and use a small plate. Walk away from the food area and sit in another room to visit with family and friends.

2. Plan, plan, plan. If you have committed to visit three holiday events in the same day, plan what you will eat in each location. You probably have a pretty good idea of what each person will be serving so use this opportunity to have small meals. Eat smart by having the right combination of protein, carbs, and healthy fats. If you work in a cheat meal, that is okay, as long as you limit it to the one meal.

3. Plan, plan, plan. Offer to bring a dish to the parties you attend. Suggestions are a vegetable tray or a low fat dessert.

4. Be diligent with your exercising. Stay on your routine (or contact me for a routine), and if possible do a little extra.

5. Be gracious when you turn down that 2^nd serving of mashed potatoes or the 1^st piece of cake. You may even want to explain that you are trying to watch what you eat, and that your host’s support would be really appreciated.

6. Keep moving. Offer to drive family members to/from the airport, help the host clear the tables, take the dog for a walk, etc. The more you move, the less likely you are to eat.

7. Schedule an appointment with a personal trainer, sign up for an exercise class, or make plans to meet a friend at the gym to work out with. The extra accountability will help you exercise, and you might even find a new method of exercising you enjoy – personal training or taking that class.

8. If you are traveling, choose hotels that have fitness centers. If this is not possible, bring exercise DVDs to follow, or exercise bands and create a modified workout. Do bodyweight exercises like push ups, squats, and lunges. Use a chair to perform tricep dips. Perform ab and core exercises on the floor. Go for a walk or run outside. Be creative.

9. Drink water, and lots of it. Have a glass in between each alcoholic drink you have.

If, after the holidays are over, you did gain weight, work hard to lose it so you don’t carry it for the next year!

On the other hand, when the holidays are over, and you maintained your weight or maybe even lost weight, be proud of your willpower!  What a way to start the new year!

I want to touch on one of the provisions included in the new health care bill.  No political ramblings here, really.  Not republican, democrat, independent, or tea party.

The FDA has been charged with creating a national standard for menu labeling within the next year that will affect all restaurants with more than 20 locations.  These fast food and sit-down restaurants will be required to display nutritional information on their menu or next to the item on the menu board.  While there are exceptions, such as meal specials available for less than 60 days, nearly all items will be covered by this law.

There is obviously a lot to work through such as exactly what will be included, how the restaurants will meet the new requirements, how it will be enforced, and the fact that this will supercede the laws many cities and states have already enacted.

I've blogged before about studies showing that while some restaurants have listed certain calorie amounts for their meals but when tested, the actual caloric content was significantly higher.

Still, this is a step in the right direction.  It gives the consumer the power and knowledge to make better educated decisions.  What do you think?  Will it make a difference?