Calorie Density – How To Eat More Food And Fewer Calories

Telling people to eat less food in order to lose weight doesn’t work a good deal of the time. We automatically assume that a plate half empty is a stomach half full. Perception is a key ingredient to successful weight loss. For example, the same quantity of food on a 6” plate looks different that it does on a 9” plate. Our eyes make assumptions about satiety that does not necessarily equate to bodily need.

One way to deal with this feeling of deprivation is to actually fill the 9” plate with water dense foods instead of calorie dense foods. What is the difference? According to Barbara Rolls, Ph.D., director of the Laboratory for Study of Human Ingestive Behavior at the Pennsylvania State University, “the more water a food has (fruits and vegetables, for example), the more it dilutes the calories and lowers calorie density. Fat, on the other hand, raises calorie density. So getting fat out wherever you can – especially the animal fats, the saturated fats – is a good, healthy thing to do”.(1)

The same holds true for lowering the caloric density in a meal. By adding fruits and vegetables (water dense foods) and lowering the fat, we reduce the number of calories ingested. You can eat larger portions of water dense foods and experience fullness with your stomach and your eyes. Try eating a medium to large sized salad at the beginning of a meal. Avoid the bread and butter basket – in fact, ask them not to bring it to the table at all. You can also try having a cup of soup (non cream based) as an appetizer and a small salad. By tricking our eyes into thinking that our food plate is full through the use of water dense foods, we are less likely to feel deprived and are more successful in our weight loss efforts.

Reference

1. American Institute for Cancer Research Newsletter, Winter 2009

The Better Life Experts | January 29, 2009

Stress And Cortisol Levels, Part 2

Stress is Not All Bad
Bear in mind that an appropriate stress response is a healthy and necessary part of life. One of the things it does is to release norepinephrine, one of the principal excitatory neurotransmitters. Norepinephrine is needed to create new memories and it improves mood. Problems feel more like challenges rather than threats, which in turn encourages creative thinking that stimulates your brain to develop a more complex network of neural connections. Stress management is the key, not stress elimination. The challenge for us today is to not let the sympathetic nervous system stay chronically aroused. This may require knowledge of techniques that work to activate your relaxation response.

To keep cortisol levels healthy and under control, the body’s relaxation response should be activated after the fight or flight response occurs. You can learn to relax your body with various stress management techniques, and you can make lifestyle changes in order to keep your body from overreacting to stress in the first place.

Maintaining healthier cortisol levels
The following have been found by many to be very helpful in relaxing the body and mind, aiding the body in maintaining healthy cortisol levels:

• Guided Imagery
• Journaling
• Self-Hypnosis
• Exercise
• Yoga
• Listening to Music
• Breathing Exercises
• Meditation
• Sex

Cortisol secretion varies among individuals. Whether or not a particular individual's stress levels will result in high cortisol levels and weight gain is not readily predictable. One person may secrete higher levels of cortisol than another in the same situation. Cortisol stimulates fat and carbohydrate metabolism for fast energy, and stimulates insulin release and maintenance of blood sugar levels. The end result of these actions can be an increase in appetite. But people also differ from one another biologically, causing differences in their response to stress. While there's no evidence that the increased cortisol produced by a healthy individual under stress is enough to cause weight gain, studies have shown that people who secrete higher levels of cortisol in response to stress tend to eat more food, and food that is higher in carbohydrates than people who secrete less cortisol. Weight gain or loss is dependent on a number of factors including resting metabolic rate, food intake, amount of exercise, and even the types of food consumed and the times of day food is consumed. Genetic factors also likely influence our metabolism and may explain some people's tendency to gain or lose weight more rapidly than others.

Differences between men and women in response to stress
One of the most basic behavioral differences between men and women is how they respond to stress. UCLA researchers found that men often react to stress with a "fight-or-flight" response, but women are more likely to manage their stress with a "tend-and-befriend" response. According to psychology professor and lead researcher Shelley E. Taylor, men are more vulnerable to the adverse health effects of stress. Men are more likely than women to develop "certain stress-related disorders, including hypertension, aggressive behavior, or abuse of alcohol or hard drugs”. Taylor states that the tend-and-befriend regulatory pattern probably not only reduced women’s stress levels, but had survival value since it focused her attention on protecting her offspring during a threatening situation.

Professor Taylor also studied the effect of stress on the production of oxytocin. Oxytocin, a hormone secreted in both men and women in response to stress, has been shown to calm rats and humans, making them less anxious and more social. In several animal species, oxytocin leads to maternal behavior and to affiliation. However, while the female hormone estrogen amplifies the effect of oxytocin, male hormones seem to reduce the effect. This difference provides further support for the “fight-or-flight” vs. “tend-and-befriend” theory of gender differences in response to stress, with men being less likely to develop the type of social alliances that result from nurturing social contacts.

Strategies to Help Reduce Stress Levels
As mentioned above, we do not want to get rid of stress altogether, but we do want to keep it within healthy, manageable limits as much as possible. The most sensible ways to do this are to watch what we eat, get regular exercise, and use techniques that remove us from our stressful environment (even temporarily). Think of your stress level as the rain in a rain barrel. If your level of rain (stress) is always right at the rim of the barrel, it won’t take much stress at all to make you feel like you are overwhelmed. Only a few changes in your lifestyle can lower your level of stress (rain) enough so that you can cope more easily the next time unexpected stressors come along.

References

1. Psychological Review, American Psychological Association, July 2000.
2. Peeke PM, Chrousos GP. Hypercortisolism and Obesity. Ann NY Acad Sci 1995 Dec 29; 771:665-76.

The Better Life Experts | February 24, 2009

Watching For Signs

Young men, as well as young women, take risks especially with regards to sports. Teenage self esteem is tied closely to the physical body and it is difficult during these formative years to separate the two. Girls are generally influenced by media models who are dangerously thin, and in an effort to imitate fashion, may develop eating disorders such as anorexia nervosa. Young boys, however, tend to be manipulated by images of muscular bodies. As a result, some teenagers are drawn to the use of steroids in order to compete or even “level the playing field” with other young men who use steroids. But before we discuss the dangers of steroids, here are some facts about steroids as they are produced by our bodies and the important role they serve in maintaining good health.

There are three general categories of steroid hormones within the human body:

• Sex steroids are a type of sex hormone that is responsible for sex differences and they support reproduction. Included in this group are androgens, estrogens, and progestagens.
  
  
• Corticosteroids include glucocorticoids and mineralocorticoids. Glucocorticoids regulate many aspects of metabolism and immune function, whereas mineralocorticoids help maintain blood volume and control our urinary output of electrolytes. Most medical 'steroid' drugs are corticosteroids.
  
  
• Anabolic steroids are a class of steroids that interact with androgen receptors to increase muscle and bone synthesis. There are natural and synthetic anabolic steroids. When we hear the word “steroid” today, it usually refers to anabolic steroids. Synthetic anabolic steroids, however, tend to be abused most often by young men, in part, because they are easily obtained (albeit illegally) and can increase weight, muscle size, strength and endurance fairly quickly. Anabolic steroids may also help muscles recover at a faster rate after workouts and enhance athletic performance during sports.

The downside of using the steroids often sold at gyms, sports competitions, or via mail and over the internet is vast. Quality and purity of these drugs is unknown. The possible health side effects of unsupervised, prolonged usage of steroids can include liver damage, increased risk of cardiovascular disease and heart attacks. Other common problems include changes to the reproductive system, impaired glucose tolerance (which can lead to type 2 diabetes), high blood pressure, edema, decreased immune function, etc. Combined with alterations in behavior as well as psychological problems, steroid usage becomes a “no brainer” in the sense that these drugs should only be used by a medical professional in an appropriate setting for specific reasons. They should never be used indiscriminately by anyone (and especially not young people) in order to enhance athletic performance.

This form of drug abuse can damage young healthy bodies and adults should be aware of some of the warning signs of steroid use before long term health problems and addiction occurs. Getting the advice of a health professional if steroid use is suspected can be the difference between life and death for a teenager. These are dangerous drugs and adolescents typically either don’t realize it or they fool themselves into thinking they will be alright by minimizing the risks associated with steroid use.

The following list details some signs of possible steroidal use:

• Compulsive weight training
• Quick gains in weight and muscle growth that don’t seem normal
• Persistent unpleasant breath odor
• Aggressiveness and mood swings
• Unexplained darkness of skin or purple (or red) spots on the body
• Swelling of feet or lower legs
• Jaundice of the whites of the eyes

This is a partial list only and a medical professional must be the person who diagnoses and treats this problem. Abrupt withdrawal from steroids can be deadly and should be undertaken with the supervision of a doctor.

There are better ways for young men to achieve safe and effective muscle growth. Maximizing training programs together with sports nutrition can have an impact on improving sports performance. Supplying a growing body with the right nutrients as well as appropriate exercise will produce beneficial results without the dangerous use of steroids.


The Better Life Experts | April 28, 2009

Mistakes We Make While Working Out

We all want quick results and live in a society that rewards speed and pokes fun at people that work slowly and methodically towards their goals. However, in the case of strength training and body conditioning, it could mean the difference between effective and ineffective exercise, not to mention increasing the likelihood of injury if we try to rush or skip a few key steps in the process of getting fit.

Let’s look at a few of these mistakes and discuss ways in which they can be minimized:

1. Mistake: Not warming up prior to aerobic activity. Correction: Even though you may have been moving all day, muscles need time to adjust to unusual demands. If you are going to run for a couple of miles, make sure that you stretch first, walk a few minutes, build up to a light jog and then begin your running stride.
   
   
2. Mistake: Skipping the stretch. Correction: By bending and stretching the muscle groups you will be using during workouts, you will be less likely to pull or strain tendons or muscles. Conversely, stretching after your workout when muscles are warm and pliable is equally important. Tight muscles are more apt to suffer from tears, pulls and cramping.
   
   
3. Mistake: Lifting too much weight. Correction: Your muscles need to learn how to accept increasing amounts of weight as well as repetitions of movement with weight. Gradual, progressive resistance is a safer way to increase muscle strength. Lifting too much weight, too soon, is a surefire way to injure your body and stop your fitness progress.
   
   
4. Mistake: Exercising too vigorously. Correction: You can’t make up for lost time. It is far safer and more effective to increase the number of moderate workouts you perform over several days, weeks and months rather than try to fit a week’s worth of exercise into one or two intense workouts on the weekend. In other words, build up your fitness level over a reasonable period of time.
   
   
5. Mistake: Not giving your body adequate time to cool down after a workout. Correction: Workouts should not be a race against time. You need to give your heart rate a chance to return to normal and stretch your muscles. Allowing just 3-5 minutes or so after your workout to cool down increases the likelihood that your body will be prepared for the next workout.
   
   
6. Mistake: Not drinking enough water. Correction: If you drink nothing else all day let it be water and ample amounts of it (Water 8x8). Unless you are exercising vigorously for two hours per day or more, water should be adequate for rehydration. Avoid most “High Energy” drinks as they are typically full of sugar calories and are usually unnecessary unless you are working out for more than 2 hours per day.
   
   
7. Mistake: Using energy bars as snack food during workouts. Correction: Eating a well balanced diet throughout the day with sufficient calorie levels and exercise should result in weight loss. Energy bars generally contain calories that you don’t need if your diet is balanced with proteins, carbohydrates and fats. One of the last things you need while trying to lose weight is to increase calories through bars or drinks that are unnecessary. During longer workouts (greater than 2 hours), you may need a quality bar or drink with a 2 to 1 up to 4 to 1 ratio of carbohydrates to protein.
   
   
8. Mistake: Being too easy on yourself. Correction: If you want results you have to make time to workout consistently. One day every other week at the gym is not going to produce noticeable changes in your body. You need to be willing to exercise hard enough to work up a light sweat and reach your target heart rate (Exercise & Health) training zone at least 3-4 days per week. Overdoing exercise is bad; under-performing during a workout is a waste of time.
   
   
9. Mistake: Not maintaining good form as you workout. Correction: Good form does two things. First it ensures that the intended exercise use the muscle group(s) we wish to target and in some cases avoids enlisting secondary muscles that are not intended to be used. Secondly, the full range of the muscle is worked and not just a small portion of it. Keep in mind that muscles will tire towards the end of an exercise set and the body naturally will try to compensate by recruiting other muscle groups to help out. This is called muscle transference and can reduce the exercise benefit either in strength or size of the target muscle(s). It can also cause injuries. Avoid improper form when muscles fatigue by stopping the set temporarily, moving on to another body part exercise set and going back to the previous exercise and completing it after a 30-45 second break. Introducing second sets may deliver safer and better long term results.
   
   
10. Mistake: Unclear or unrealistic goals. Correction: Set up a weekly, bi-weekly, monthly and quarterly set of expectations. Plan your workouts based upon what you want to achieve. For example: weight loss should include a program that incorporates at least 60% of your workout time doing aerobic exercises and 40% split between resistance and strength training. Remember that diet plays a key role in attaining your weight loss goals as well. Eating more calories than your body requires will result in weight gain whether or not you are participating in a workout program. Some of the biggest diet sabotage culprits include refined carbohydrates with high glycemic indexes ( What Is A Glycemic Index? ), alcohol consumption, as well as higher intake of poor fats (The Macronutrients: Carbohydrates, Proteins And Fats and What Are The Healthiest Fats To Eat? ).
    
    

Following these simple guidelines will help you achieve your fitness and weight loss goals more quickly and safely. After all, being fit encompasses the concept of limiting injury while trying to loose the fat you are carrying around. Be safe and stay well, from your team at Better Life Unlimited.

The Better Life Experts | April 2, 2009

Breathing 101

We take between 14,000 and 25,000 breaths each day. Many of us engage in shallow breathing (also known as thoracic or chest breathing) and draw small amounts of air into the lungs using our upper chest to breathe. These breaths are usually short and shallow and do not utilize our abdominal muscles and diaphragm. While shallow breathing provides enough oxygen to function normally, it does not help us to fully reap the benefits that proper breathing can bestow, including relaxation, alertness and overall good health. Shallow breathing can result in or be symptomatic of rapid breathing and hyperventilation. Most people who breathe shallowly do it throughout the day and are almost always unaware of the condition. Shallow breathing may make us feel anxious and can lead to holding our breath in response to stressful events. Some of us have become upper chest breathers because we have trouble relaxing our abdomens and making full use of the diaphragm. Additionally, women have a tendency to be shallow breathers because we don’t want to let our stomachs stick out.

Deep breathing allows more oxygen to enter the bloodstream and rids the body of carbon dioxide and toxic irritants. It also relaxes the adrenal glands and can help you feel a great boost of energy. Here are a few tips to try while consciously learning to breathe optimally throughout the day:

While sitting up, breathe in through your nose with your lips closed and allow your diaphragm to contract downward. It is your lungs that actually expand as they fill with air, but it is your abdomen (and not your chest) that you should see moving. When exhaling (breathing out through your lips), allow your abdomen to fall in, which pushes used air in the form of carbon dioxide out of the lungs. It is important to inhale fully and promptly exhale the breath. Start by taking one minute deep breathing breaks several times a day and move up to more breaks as you become more familiar with the technique.

Protein 101, Part 2

How to calculate the amount of protein one should eat daily

O.K. now. Put on your thinking caps, grab a pen and paper, and let’s do some math. The RDA (recommended daily allowance) set by the U.S. government recommends the following:

.8 grams of protein for every 1 kilogram of body weight (for non-athletes)

So what do I do with this information?

· Take your accurate weight in pounds and divide by 2.2. This answer will give you your weight in kilograms

· Take your weight in kilograms and multiply by .8 if your activity level is normal for your age and you are in fairly good health, OR

· Take your weight in kilograms and multiply by 1.2 (on an average) if you are an athlete or involved in a weight training program. This answer will give you the amount of protein you should consume daily

* (If you recently experienced an illness, are pregnant, or are under a lot of stress, consult with your doctor before making adjustments in your protein intake.)

Now, don’t throw in the towel. Let me show you how to do the math.

Example:

I am a woman who weighs 154 pounds, who goes to the gym/physical therapy 3 times a week to lift light weights, and walks the other 3 days, with 1 day off on Sunday. I am 76 years old. I had breast cancer 8 years ago (I am in remission) and I had a total knee replacement 3 years ago. I need protein in my diet. Because I’m not a weight lifter, but I am involved in a regular exercise program and consider myself to be fairly healthy, I’ll multiply my weight in kilograms by 0.8 (estimated need) to determine how much protein I should have to stay healthy and keep my immune system strong, especially during the flu season.

This is how I calculated my protein needs:

· 154 pounds divided by 2.2 = 70 kilograms

· 70 kilograms multiplied by 0.8 (my estimated need) = 56 grams of protein daily

Since protein contributes 4 calories per gram, I can eat about 1500 calories per day.

In the next bulletin we will discuss which foods contain the best proteins and you will get an example of which foods I could select to make sure I ate enough protein to meet my needs.

The Better Life Experts | January 13, 2009

Stress—Controlling It Before It Controls You, Part 2

The Aggressor, the Denier, the Withdrawer – which one are you?

Behavioral Patterns of the Aggressor:

• Alienates people via intimidation and/or blaming
• Speech becomes louder and faster
• Body movements become increasingly erratic
• Communication style demanding and less collaborative
• Sometimes resorts to giving the silent treatment or cold shoulder
• May engage in excessive exercise

Behavioral Patterns of the Denier:

• Looks for things to distract, excite or stimulate as a means of control
• Tends to be suffering from life on overload (superman/superwoman syndrome)
• Excessive drinking
• Excessive sleeping
• Overeating – usually junk foods and processed sugar
• Overspending
• Gambling
• Infidelity

Behavioral Patterns of the Withdrawer:

• Shuts out friends and family
• Avoids social gatherings
• “Tunes out” at work
• Appears disinterested, apathetic
• May watch too much TV
• May overindulge in computer games
• Binge eating

More Positive Coping Strategies for the Aggressor:

• Be prepared for situations where you feel you will be put on the spot
• Pay attention to your body warning signs (rapid pulse, flushing)
• Drink a glass of water to buy yourself a few seconds to calm down
• If necessary, remove yourself from the situation before you act out
• Learn to respond safely and not put others in danger
• Limit alcohol consumption
• Cut down on smoking
• Avoid junk foods – especially refined sugar
• Eat nutritiously focusing on lean proteins, carbohydrates such as fruits, vegetables and whole grains
• Eat moderately and often so you are less likely to binge
• Find a way to physically cut down stress producing hormones – running, power walking, weight lifting
• Seek professional help

More Positive Coping Behaviors for the Denier:

• Learn to identify risky or reckless behavior as a sign and symptom of stress
• Discontinue all reckless behavior at home and at work
• Drink lots of water; stay hydrated by sipping water throughout the day
• Eat moderately and more often
• Consider getting professional help for addictive behaviors
• Eat nutritionally, focusing on lean proteins and good carbohydrates
• Seek out feedback and reactions from family members and co-workers before making important decisions

More Positive Coping Strategies for the Withdrawer:

• Let the people around you know that it’s not personal
• Let your boss know what it is that is stressing you – talk about it
• Identify triggers – pulse changing, shallow breathing, stomach tightening or churning, flushing; panic
• Avoid the news (paper & TV) or change the channel if it distresses you. Assimilate news and events slowly in order to avoid overload
• Sit at the back of the room or near an exit in public places
• Venture out in stages – try going for a short walk
• Try yoga, meditation or deep breathing exercises
• Eat nutritiously, focusing on lean proteins and good carbohydrates
• Exercise moderately – do not overdo it; slow and steady is the key
• Try to keep a regular schedule
• Seek professional help

General Ideas for Coping with Stress (applicable to all of us)

• Aim for 7 – 8 hours of sleep per night (average)
• Give and receive affection regularly
• Have at least one person within driving distance to confide in
• Limit cigarettes and alcohol
• Don’t overspend
• Talk about your feelings with someone you can trust
• Get help if you have domestic, monetary or work related problems
• Do something fun at least once per week
• Limit caffeine
• Allow yourself to spend time alone (even if it’s only ½ hour per day)
• Carry a pack of gum with you. If you feel your stress level is rising, start chewing right away – with your mouth closed
• Think about progressive relaxation as a technique for dealing with stress
• Seek professional help

Realize that we may select coping strategies from more than one of the three listed here, but attempt to identify the model we use most often when dealing with stress. And remember, we are hard wired to experience stress as a means of survival. The ways in which we deal with this stimulus are not hard wired. We can make changes that benefit ourselves and our work relationships in more positive and constructive ways.



The Better Life Experts | October 7, 2008

Stress—Controlling It Before It Controls You, Part 1

Stress – what is stress?
We think of stress in basically two ways — the pressure we experience from external sources, and the internal experience that we feel when pressure is placed upon us. For our purposes in this series, we will be referring to stress as the way we experience pressure and how we respond to it.

Stress, as we experience it, is a common physiological reaction to pressure, strain, anxiety, constant worry and tension. Everyone experiences stress – it is part of our biology. The human nervous system is complex and many factors affect the ways in which the parasympathetic (relaxation) and sympathetic (fight or flight) structures interact. We can quite literally make ourselves sick from stress, especially if it remains uncontrolled and untreated. Your body cannot force you to deal with stress in the most obvious sense, but it can make you aware of “system errors” through varied means.

Stress in the workplace and stress at home. . . . It is important to recognize and acknowledge your stress before you lose your job or personal relationships due to major health issues or inappropriate behavioral responses.

What are some physiological reactions to stress?

Headaches
Fatigue
High Blood Pressure
Weakened immune system (increase in colds, flu, etc)
Heart attacks
Strokes
Blood sugar fluctuations

What are some common behavioral responses to stress?
Throughout this series on stress, we will “lump” behavior into three categories and discuss some characteristics that are commonly found in each behavioral category. We will examine coping strategies and find ways to modify and improve responses through the use of lifestyle change.

The Aggressor, the Denier, the Withdrawer – which one are you?

Characteristics of the Aggressor:

Tends to take stress/anger out on others
Can be physical – throwing things, hitting objects (or people/animals), slamming doors
Verbally attacks self and others; finds fault and blames others
Extreme irritability
Shows poor judgment under stress

Characteristics of the Denier:

Fails to acknowledge there is stress
Experiences increased energy, activity and restlessness
Has racing thoughts, jumps from one idea to another and talks fast
Denies that anything is wrong; only sees the positive side to a situation
Uses poor judgment
Engages in thrill seeking behavior
Intrusive behavior (doesn’t respect other people’s boundaries)
Keeps a tight lid on feelings; reactions are often not in line with what other people reveal or admit to feeling

Characteristics of the Withdrawer:

Attempts to reduce or remove stressful feelings through escapism
Tends to feel depressed
Shuts down and retreats from people, activities or relationships
Retreats as a means of control and establishing a safety net
Assumes passive role
Becomes sedentary and secretive


The Better Life Experts | September 23, 2008

Breathing 101

We take between 14,000 and 25,000 breaths each day. Many of us engage in shallow breathing (also known as thoracic or chest breathing) and draw small amounts of air into the lungs using our upper chest to breathe. These breaths are usually short and shallow and do not utilize our abdominal muscles and diaphragm. While shallow breathing provides enough oxygen to function normally, it does not help us to fully reap the benefits that proper breathing can bestow, including relaxation, alertness and overall good health. Shallow breathing can result in or be symptomatic of rapid breathing and hyperventilation. Most people who breathe shallowly do it throughout the day and are almost always unaware of the condition. Shallow breathing may make us feel anxious and can lead to holding our breath in response to stressful events. Some of us have become upper chest breathers because we have trouble relaxing our abdomens and making full use of the diaphragm. Additionally, women have a tendency to be shallow breathers because we don’t want to let our stomachs stick out.

Deep breathing allows more oxygen to enter the bloodstream and rids the body of carbon dioxide and toxic irritants. It also relaxes the adrenal glands and can help you feel a great boost of energy. Here are a few tips to try while consciously learning to breathe optimally throughout the day:

While sitting up, breathe in through your nose with your lips closed and allow your diaphragm to contract downward. It is your lungs that actually expand as they fill with air, but it is your abdomen (and not your chest) that you should see moving. When exhaling (breathing out through your lips), allow your abdomen to fall in, which pushes used air in the form of carbon dioxide out of the lungs. It is important to inhale fully and promptly exhale the breath. Start by taking one minute deep breathing breaks several times a day and move up to more breaks as you become more familiar with the technique.

The Better Life Experts | April 13, 2009