ANR Health: 2014

Monday, December 1, 2014

Weight Loss Monday - Record It!

Don't start your weight loss journey today.  Isn't that great news? 

Actually, everyone is partying through the holidays with a count down to January 1 to start the New Year Resolution of losing weight.  But don't wait for a date, get a jump on everyone by starting now.  What successful losers know is that there is prep involved. 

You need to be ready and prepped just like any other journey.  Packing this bag is fairly simple.  First gather up a small notebook, a tape measure, bathroom scale and a writing utensil. After reading through this and knowing what you'll be doing, an app might be a better fit than a notebook. (My Fitness Pal and Lose It are free and easy to use.)  It really doesn't matter as long as you can record throughout the journey.  Be it a steno pad, a loose leaf binder, a spiral notebook, or an app, it must allow you space to record and make notes. Since it must be able to go with you everywhere, you might want it to fit in your purse or briefcase.

This is your weight loss journey log and it is guaranteed to help you be successful.

Write down the date and the amount you weigh.    I know it's difficult to step on the scale and look, but no one else will be seeing this, only you.  Be brave.  This is for your health!


Take several measurements and record these on this first page of your weight loss journey log. At minimum these measurements should be chest/bust, waist, belly button level,  and hip.   Waist and belly button level are different.  I do this in front of a mirror to determine where my waist is and then where my belly button actually is.  

Good additions to these measurements are upper arm and upper thigh.  But note which side of the body you are measuring and at  what point.  For example, I always do my right side, 6" up from my knee for my thigh measurement. 

In your in your weight loss journey log, write these as a column and then add up.  Scary big number, huh?!  Great, because it's only going down from here. 
 
Record what you eat.   And this is when the notebook becomes as important as your cell phone. Just as you go nowhere without the phone, so this notebook must go everywhere.  Do not rely on memory for this next step - it will fails us every time.

Everything you eat must be recorded.
When you eat must be recorded.
Where you eat must be recorded.

The above is the data that will unlock your weight loss success.

Do nothing else this week, except the above.  Don't worry about what you eat (well, don't overindulge), but get in the habit of recording.




Wednesday, October 22, 2014

Social Health

My husband says if it weren't for me, he would be a hermit.  Probably true.  I make all our social engagements.  On the way home from going to the theater with friends he'll comment what a good time he had and THANK me for making the arrangements. We usually take one trip a year with friends and he again thanks me for making it happen, admitting he never would.

A Harvard Health Publications in July, 2010, reported that  "a major survey of 127,545 American adults found that married men are healthier than men who were never married or whose marriages ended in divorce or widowhood." 

A good marriage promotes the health of men on three levels. 

  1. Biologically, happily married men have less stress which means lower blood pressure and less inflammation of the heart leading to cardiac risks. 
  2. Behaviorally, these men tend to eat better, exercise more, smoke and drink less and get regular medical checkups. 
  3. Psychologically, happily married men are not likely to be depressed, lonely or socially isolated.
A study by The New England Research Institute  found 66% of men rely on their wives for their primary social contacts, 21% rely on other people and 10% have no social supports. Wives are providing a life sustaining service for their husbands!


Social isolation is not just a risk for men.  Lisa Berkman, director of the Harvard Center for Population and Development Studies, has research showing that isolated people are at a risk for mortality three times as high as those people who are married, have many friends and relatives and/or belong to voluntary or religious groups.

I am not a social butterfly and I don't need a packed calendar to be happy, but rather I know the importance of being socially connected. Our kids complain that I'm too busy.  My answer is would you rather I am busy with friends, volunteering, and being active or sitting in the house watching soaps and eating bon bons?  By nature I am shy, hate to "work a room" at parties and would be perfectly happy just puttering in my garden everyday.  But when I do that, I find myself feeling isolated, down, and tired.

Being socially connected takes work to establish. Just like any healthy routine, you have to be proactive. As I tell my husband, you call your friends, don't wait for them to call.

Be socially engaged:
  • Call a friend for lunch, a walk, or shopping.
  • As a couple, call other couples to play golf, tennis or cards.
  • Volunteer (Studies show that people who volunteer are mentally and physically healthier)
  • Join a group - a book club, church group.

 It doesn't matter what you do, it just matters that you are interacting with other people in positive ways. 
Get out of the house, off the couch, have a conversation with another being other than the cat.


Tuesday, October 21, 2014

Routine

Whether you are trying to lose weight or get healthier, routine is the secret.  As boring as it sounds, a rut is necessary.

Allowing ourselves to sometimes take a walk, sometimes eat a piece of fruit, sometimes go to the gym, sometimes take vitamins, will not make us healthy. It puts our bodies on a roller coaster and always on the look out for what's coming next, will it be a candy bar or a carrot? Should the body go into starvation mode or allow those fat calories to pack on to the hips?

Our bodies love routine, schedule, dependability.  And by setting up a routine we are more likely to stick to healthy habits.

Eating breakfast is a key to losing weight. People who do not eat breakfast binge eat later in the day. It's best to eat within 45 minutes of rising. Eat a low fat breakfast not laden with bacon and potatoes.  Eggs scrambled with veggies accompanied with fruit is a great way to start the day.

Taking vitamins and supplements at the same time everyday allows the body to be regular. Since we'll be eating breakfast at about the same time everyday, put the vitamins next to the cereal or toaster.  Too many taken at once can feel heavy in the stomach, so take some at night.  Put the calcium next to the toothpaste as a reminder.

Walk for at least 30 minutes a day The Mayo Clinic reports daily brisk walking can prevent or manage various conditions such as Type 2 diabetes, heart disease and high blood pressure.  Make this a routine by setting a time to walk.  Put it in your calendar. Block the time out.  Walk.

Prepare for a routine

While cleaning up after dinner, cut up veggies for an omelet in the morning. 

Order your vitamins to be shipped routinely so you never run out.

Lay out your walking shoes and clothes the night before or pack them in a bag if walking after work.

Monday, October 20, 2014

Take Stock of Your Stock

The gap in postings is because my 85 year old mother had a knee replacement and I am her go-to caregiver.  During her two hour surgery I kept quite busy answering emails, catching up on other blogs, and off course playing Solitaire.  After Recovery I was sent to see her in her room.  Wow, a pale, tiny, woman without her glasses was lying in the bed with a big bulge around her knee.   Who was this woman who looked old and vulnerable?
 
My mom drives, keeps her own house, volunteers and belongs to several groups. She is active.   She doesn't lie in hospital beds. 

Each nurse during my mom's three day stay commented on her strength and what great stock I come from.  Darn straight!  My grandmother on that side lived to be 95 and my other grandmother into her late 80's.  Both were living in their own homes when they passed.  That's when I realized, I may come from strong stock and think I have well over 30 more years in me, but I need to stop abusing my body and improve it.

 
Genetics gives us potential, but what are we doing with it?
Take stock of your stock
 
I was given brown eyes that are nearsighted and are becoming dryer lately.  Rather than abuse my eyes, I look up from the computer every few minutes and focus on something further away.  I take Omega 3 (Fish oil) as my ophthalmologist recommended for dryness.  And I get yearly check ups.
 
My knees don't give me any problems (thanks, Dad), but I don't aggravate them either.  I'm trying to get my weight down so they don't have to carry around so much.  I walk rather than run.
 
I get a yearly physical so I know my numbers.  Blood pressure, cholesterol, and BMI are critical indicators of our health.  Know these numbers as well as you know your credit score (you do monitor that, too, don't you?) and figure out how to keep them in the healthy range.
 
Think about your parents and their health. Do they stand straight or are they hunched?  Are they on oxygen or able to walk freely? Do they have Type 2 Diabetes?

What have you inherited from them? 

Whatever it is, are you improving upon it? 

Thursday, October 9, 2014

Plan for Success

True success doesn't just drop into our laps.  It usually follows a great deal of hard work which is why we need to admire those who can run marathons or wear a size 6 or stand tall at age 86 rather than stoop. Admittedly those are the people I sneer at and secretly hate - well, not the 86 year old.  That person I honestly admire for having good posture for their entire life and now looking  at the world rather than the pavement.

Health success does not come out of a bottle, as much as we at ANR would like you to believe.  Supplements are called that for a reason.  They are supplementing what we should already be doing not substituting for poor eating.  While building successful health practices, supplements will offer strong support. The key, however, is planning for successful health practices.

Every coach, be it weight loss or basketball, has a plan for winning.  Most of the plans are similar, be observant, plan and practice.  A player watches the game film and notices a flaw in delivery. He and the coach come up with a plan to correct the flaw and then the player practices all week to correct and improve.

Be observant.   We often don't know ourselves as well as we think. We think we only ate 10 M&M's, but actually the bowl is almost empty. It feels like we walked 5 miles today, but what would a pedometer say?  Whatever is your Big Picture (refer to yesterday's blog), take notes about things that are impeding your success.
  • Carry a small notebook or use a smartphone to record what you eat, when, who you are with, and how you are feeling.
  • Using a pedometer or gps, write down how far you truly walked/ran.
  • Put a large calendar in your bathroom and every night jot in that day's square whether you worked out/how far you walked/how many veggies you ate/whether you flossed.  Whatever healthy behavior you are working on, make a note. We are gathering data.

Plan for success.   Look over the gathered data and figure out the triggers.  When do I overeat? Why do I roll over and skip the gym?  Do I not floss at 10pm because I'm too tired?  These are obstacles to health success.  Now identify what to do when faced with those obstacles by designing if-then statements.



  • If watching tv is a trigger for overeating, then I change what I eat.  Instead of buttery popcorn, I'll have air popped popcorn lightly seasoned with olive oil.
  • If I'm too tired to floss at 10pm, then I will floss at 8pm and eat nothing more.
  • If I roll over and skip the gym, I'll find a workout buddy who is expecting me to show.
Practice.   By practicing healthy behaviors we can build healthy habits. The routine of the Little Steps (again, yesterday's blog) such as flossing at 8pm every night will eventually become habitual and our bodies will miss it if skipped.  We just won't be able to sleep with grit between our teeth. Trust me when I say that after a year of air popped popcorn lightly covered in olive oil, I cannot eat movie theater popcorn.
Identify behaviors and triggers, plan for them and then practice. 



"It does not do to leave a live dragon out of your calculations,
if you live near him."  
J.R.R. Tolkien, The Hobbit

Wednesday, October 8, 2014

Habit Forming

Being healthy is having good eating and exercise habits and not having bad habits such as smoking and excessive drinking.  So how does one obtain these good habits?


The myth is that it takes 21 days to form a habit.  Totally bogus. 
 
It is based on very faulty, unsupportable and unreproducible research. Each individual has a different internal clock for forming habits that is effected by many variables such as environment, emotion, etc.

A recent University College London study found it takes an average of 66 days to form a habit.  The data was collected from self-reporting participants, so completely truthful reporting is skeptical. Therefore it may take less or more time, again depending on the individual.

What does work is to distinguish between the Big Picture and the Little Steps.  Identifying the habit to be formed is the Big Picture: snack less, floss, eat healthy. Breaking the Big Picture into specific actions is the Little Steps part.

Big Picture: Snack less
Little Steps:
  • Throw out or donate all junk food in the house.
  • Only stock the house with healthy snacks like baby carrots, cheese sticks, apples, etc.
  • Divide the baby carrots into baggies that are easy to grab when going to work or getting in the car.
  • Put a glass of water on the desk or end table and drink it all before reaching for a snack.

The above Little Steps are specific and achievable. Keep consciously following those little steps until one day you realize you automatically take a glass of water with you to check emails, rather than a handful of chips (which just get the keys greasy). It may take 16 days, 66 days or 360 days, but it will become a part of your routine and thus a good habit was formed!

Tuesday, October 7, 2014

Vacation Walking

Walk While Away

Last week we were in Chicago – what a great walking city!  We stayed downtown, so a car was unnecessary.  Every attraction on our list was doable by foot. This was important because it’s so discouraging to come home from a fabulous trip only to step on the scale and be up 5 pounds.  Yikes!  Was that deep dish pizza really worth it?  Of course!  So plan to enjoy it and walk it off.

Often walking a city or even a small town is the only way to truly appreciate it.  Stop and look in the windows, admire the architectural details of the buildings, peek through fences at hidden gardens.  Then on the way back to the hotel, pick up the pace so it’s difficult to carry on a conversation.  Now your heart is working and the muscles are burning.  It takes some planning to incorporate walking into a vacation.

Look over tourist info and websites to decide what you want to see.  Then choose a place to stay that is in the heart of the most of those sites.  If going to Vegas and planning to spend most of the time on the strip, choose a hotel central to most of the things you are going to or off a block or two. 

Not staying in one place, then how do you get your walking in? A road trip is a wonderful way to see the country.  Before leaving, plan on visiting some sites that require walking, not just cruising by.  You can’t say you went to Mount Rushmore, unless you park the car, walk up to the visitor’s center and around the trails.  Get off the interstate when crossing the country and explore a small town.  Hays, Kansas has a university, 3 museums and several hiking trails.

Walking on vacation is vital for three reasons:

1.       Sitting on planes and in cars is hard on leg circulation.  At the minimum, walk 5 minutes after sitting for an hour.  This staves off DVT – deep vein thrombosis. Exercise lowers the risk of blood clots.

2.       Eating out on vacation is necessary, fun and often excessive.  Pounds creep on because we think calories consumed on vacation don’t count.  Wrong – those wine tastings in Napa Valley, cheese in Tillamook and tapas in Cabo do count. Walking may not burn off everything consumed, but it sure helps.

3.       Lapsing from a regular exercise program while away only makes it more difficult to get back on track when returning home.  Most hotels have a workout room, pool or at least a parking lot to walk around.  Your body actually responds better when exercise is mixed up and not routine, so try something different;  lift light weights, walk further or faster than usual, swim a couple of laps.

Time away from home can rejuvenate and reinvigorate us mentally, but we must be wary to not let it undermine the healthy habits we are developing.  Walk!  See the sites!  Walk part of Route 66, don’t just drive it.  Put your feet on the pavement!

Wednesday, September 3, 2014

I Don’t Have Time!



Everyone wants a piece of my time: my kids need me to babysit the grandkids, my mother needs to be taken to the doctor, my husband expects food in the house, my friends want to meet for lunch. And I need to fit in a hair appointment, Book Club, volunteering, gardening, and maybe a load of laundry.   While I agree with yesterday’s post about health taking discipline, where do I find 30 minutes of exercise?

Every expert and article will say to schedule it.  Put it on the calendar just like a doctor’s appointment.  When I do this, it actually works. Just like nothing supersedes Book Club, nothing overwrites my time for a walk. And once the dog goes twice, he demands the schedule to be kept. Certain times of the year I am a morning person and like going out in the crisp air while it’s still quiet before the neighborhood wakes.  But when it’s still dark in the morning, forget it; I’m not going. Then I realize it’s time to switch to before or after dinner.  No matter when, if it is on the calendar equal to any other appointment, keep it just like any other appointment.  Your heart and health are equally as important as any other event scheduled in your life.

Another trick to getting those 30 minutes is to buddy up.  Once someone is counting on you to show up, it’s harder to sit on the couch with another cup of coffee. The dog is a great buddy and can give guilt, but it’s best to have a buddy who can use a phone, nag, and express disappointment in your native language. A spouse is a good choice as long as you cannot manipulate one another. Talking each other out of the walk because it looks like it might rain is not an effective buddy system. A great choice is a non-roommate.  Someone you must commit to, but who may not love you unconditionally.

A year ago a friend, who lives far enough away we have to drive to each other’s house, became my walking buddy.  One week I would go to her house to walk a 45 minute route in her area.  The next week we met at my house.  We always met outside so there was no temptation to sit down, shoot the breeze, and have a cup of coffee. I had to be ready and out the door when she drove up.  It was a great system.
Ok, so what happened?  Life!  Holidays, vacations, flu.  Then we were out of the habit. 
To be disciplined enough to be healthy and keep my heart strong for babysitting, doctor appointments and Book Club; I am scheduling my walk on the calendar.

Tuesday, September 2, 2014

Health Takes Discipline



One word you never hear used in health is discipline.  And yet that is what it takes – discipline.
Why should we be surprised when every success requires discipline of some sort?  Get to school on time, turn assignments in on time, raise our hands to speak, walk on the right side of the hall. Get to work on time, follow orders, and meet deadlines.  Relationships require a certain amount of discipline: don’t forget birthdays and anniversaries, listen carefully and follow orders.  As an adult we are expected to keep our homes clean, take out the trash, and raise our children to be respectful and disciplined.
And yet when it comes to our health some of us resist the required discipline.  Is it because it’s the one area we have complete control over? We may have control over our bodies, but without discipline we will have weak, sickly bodies. To age with grace and strength embrace body discipline, just like building a career, saving for retirement, not swearing in front of the grandchildren.

 Health Discipline

  1.  Floss teeth at least once daily, if not twice.  Studies show this actually protects the heart from rogue bacteria that can cause infections or stick in the valves. 
  2.  Move for 30-45 continuous minutes a day.  The heart is a muscle needing exercise.  Walk the dog, walk with a friend to help her develop discipline. 
  3. Eat 5 veggies a day.  The vitamins real veggies provide are like gold to our bodies.  Try to get all 5 as fresh, crunchy vegetables.  They won’t have the nutrients cooked out of them and the rawness will keep the intestines and colon in shape digesting them.  Now that’s a type of exercise you can do in front of the try it. 
  4. Take a daily multi-vitamin.  Even though you eat the 5 veggies, a multi-vitamin can provide nutrients t’s easy to overlook without getting crazy about food planning and tracking. 
  5.  Take Omega 3 fats.  Cold-water fish are the richest dietary source of omega 3 fats, yet due to so much contamination of waters cold and warm water fish are often not as safe as a supplement.  Omega 3 fats decrease inflammation which leads to heart disease, diabetes, arthritis and improves brain function, raises HDL cholesterol while lowering LDL cholesterol. 
  6.  Get a yearly physical.  In order to be healthy, you must know your critical numbers.  How is your blood sugar level? Cholesterol? Blood pressure? Resting heart rate? 
  7. Drink water. 6-8, 8 ounce glasses a day hydrate the skin, eyes, and inner body parts.  For every cup of coffee or soda, drink a full glass of water.  Take your vitamins and fish oil with a full glass of water.   

This list of chores would not take much time out of our day. Toss back some supplements, pack a few baggies of crunchy veggies, take a walk and floss while standing on one foot (it helps balance tremendously! )  So many of our inner organs would be healthier and in return we feel better and more energized.  

This blogger is going to take this challenge and follow health discipline for one week to see how hard it is.  It has to be easier than making the bed, doing the dishes after every meal, picking up the newspaper very day, putting the dirty clothes in the hamper,  feeding the dog, grocery shopping, laundry……

Thursday, August 28, 2014

Fall Is Not For Gaining Weight!

Do you ever notice that once the air starts getting crisp in the morning that we start craving food that is bad for us?  Why is that?  Is it the fact that we can start wearing jeans and sweaters more often?  Our bulge becomes out-of-sight, out-of-mine.
The minute Labor Day is over it marks the end of summer and the beginning of fall.  This was so apparent to me as I drove to my favorite coffee house this morning and the first advertisement I saw was for yummy, delicious fall drinks. Pumpkin Latte’s, pumpkin cheesecake muffins and carmel mocha’s bursting with flavor!  Who can resist?  Not me, that’s for sure!  So what’s a person to do who can’t control these cravings when they are right in front of your face?
Well, it goes back to that simple equation of calories out need to be more than calories in, to lose weight.  So go ahead and enjoy your favorite fall treats, but remember,  it’s only a small part of your day.  If you plan on eating that way the rest of the day or every day here on out, you’ll be putting more calories in than you are expelling.  Diet is 80% of weight loss even if you are working out every day.  Pay attention to the math and you’ll be good to go!
If you need a little help don’t forget to check out ANR’s weight loss boosters that can give you an edge:

How Raspberry Ketone Can Help You Lose Weight

Raspberry Ketone has been all over the web and news these days.  There’s so many articles and so many choices it’s almost like looking for a needle in a hay stack.  Well, let me sum it up for you in an easy go to page.
  • Raspberry Ketone is a natural compound found in real raspberries.  It’s not fake.
  • Raspberry Ketone is approved by the FDA.  
  • When given to mice, raspberry ketone has been shown to prevent high-fat-diet-induced elevations in body weight.
  • Dr. Mehmet Oz proclaimed it a fat-buster and “The No. 1 Miracle in a Bottle” on his television show.
  • Raspberry Ketone is the same substance that gives the raspberry aroma to drinks and food.  It amazingly helps you lose weight, too.
  • It helps flush toxins, cleanse and detoxify your body.
  • It has no side effects.  100% natural!
Read more here: http://www.raztone.com
Join me on Twitter and ask me anything.  I’ll coach you through the process!