Good Health is also contagious and beneficial!

All right, so if you’re friends are fat, you are likely to be fat as well…on a percentage basis, that is. But the good news is that the reverse is true as well. Good health can be just as contagious.

If you work out alone, if you diet alone, if you walk, jog or run alone, good… but if you do these things with other people such as family and friends, chances are very good that you will experience better results. You may know this already. If you get into the routine of going for an early morning walk with one or several buddies, just knowing that they will be waiting for you precludes you from the old, “Oh, I don’t feel like it this morning…” trick your brain and body like to play on you occasionally.

Get the family involved in eating healthily, exercising together and develop a family lifestyle that will benefit everyone. It is too easy to plunk down in front of the TV or computer and spend hours in a semi-comatose, couch or computer potato state.  Make it a contest …set a total weight loss goal. Having objectives is part of all planning and helps you to stay on track!

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Other people directly affect your behaviour – and norms!

Other people directly affect your behaviour – and norms!

In my last post, I talked about a study that showed obesity to be socially contagious. The study also identifies a larger effect among people of the same sex, the researchers believe that people affect not only each other's behaviours but also, more subtly, their norms.
"What appears to be happening is that a person becoming obese most likely causes a change of norms about what counts as an appropriate body size. People come to think that it is okay to be bigger since those around them are bigger, and this sensibility spreads," said Christakis. 

"This is about people's ideas about their bodies and their health," Fowler said. "Consciously or unconsciously, people look to others when they are deciding how much to eat, how much to exercise and how much weight is too much." 

"Social effects, I think, are much stronger than people before realized. There's been an intensive effort to find genes that are responsible for obesity and physical processes that are responsible for obesity and what our paper suggests is that you really should spend time looking at the social side of life as well," said Fowler.

The policy implications of the study, the researchers say, are profound. The social-network effects extend three degrees of separation -- to your friends' friends' friends -- so any public-health intervention aimed at reducing obesity should consider this in its cost-benefit analysis.
"When we help one person lose weight, we're not just helping one person, we're helping many," Fowler said. "And that needs to be taken into account by policy analysts and also by politicians who are trying to decide what the best measures are for making society healthier."
"It's important to remember," Fowler said, "that we've not only shown that obesity is contagious but that thinness is contagious as well." 

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Fat is Socially Contagious

Fat is Socially Contagious

A recent study found that if one person becomes obese, those closely connected to them have a greater chance of becoming obese themselves. Surprisingly, the greatest effect is seen not among people sharing the same genes or the same household but among friends. 

If a person you consider a friend becomes obese, the researchers found, your own chances of becoming obese go up 57 percent. Among mutual friends, the effect is even stronger, with chances increasing 171 percent. 

Among siblings, if one becomes obese, the likelihood for the other to become obese increases 40 percent; among spouses, 37 percent. There was no effect among neighbors, unless they were also friends. 

"It's not that obese or non-obese people simply find other similar people to hang out with," said Christakis, a physician and a professor in Harvard Medical School's department of health care policy. "Rather, there is a direct, causal relationship." 

Further analysis also suggested that people's influence on each other's obesity status could not be put down just to similarities in lifestyle and environment, to, for example, people eating the same foods together or engaging in the same physical activities. Not only do siblings and spouses have less influence than friends, but also geography doesn't play a role. The striking impact of friends seems to be independent of whether or not the friends live in the same region.

"When we looked at the effect of distance, we found that your friend who's 500 miles away has just as much impact on your obesity as [one] next door," said Fowler, an associate professor of political science at UC San Diego and an expert in social networks.

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Diet, Exercise and Lifestyle – Part 3

Diet, Exercise and Lifestyle – Part3

So far, we’ve talked about diet and exercise. The third important component in losing weight is lifestyle. What does that mean exactly? Well...what do you do every day? Get up, eat breakfast, rush off to work, quickly down a burger and fires at lunch, work some more, rush home and perform your couch potato act in front of the TV till bedtime? That is one lifestyle and not a very healthy one.

Another lifestyle is to get up early, go for a walk (take the dog) or jog, eat a low-carb breakfast full of nutrients, put in your normal work day...but take the stairs instead of the elevator for one or two storeys. Eat a healthy lunch. Minimize caffeine. Drink more water. Forget the premium bottled water. Usually tap water is just as good for you and far less pricey.

An idea for you... if you take transit to work, get off a stop or two before your normal stop. (You’ll have to leave earlier to do this). Walk the last few blocks. Look around you. I’ll bet you see things you never knew were there... and you’ll get more activity going.

When you get home, make a healthy dinner and do some kind of activity before settling down to watch a movie or your favourite series on TV. Don’t snack after dinner – at least two hours before you plan to go to bed. 

Changing your lifestyle is something you can do over time. Keep a written plan, just like counting calories. Stick to it! You can do it and it will pay you dividends!

Diet, Exercise and Lifestyle – Part 2

Diet, Exercise and Lifestyle – Part 2

In my last post, I talked about diet as one of three main components on a good weight loss plan. Today, let’s tackle the second component – exercise. For everyone who loves to exercise, there are several who absolutely hate it. I guess the picture conjured up is that of dozens of people sweating away on one exercise machine or another or pumping weights. Well, it doesn’t have to be like that unless you’re really into group sweating. Personally, I’m not.

All you really need is 30 minutes a day three times a week. A good walk will do that. Got a dog? Take it for a walk/run after work and before you get too pooped and want to flop down in front of the TV. The dog will appreciate the exercise and so will your body. It is a good cardio-vascular workout. Don’t have a dog? Put a leash on a friend (just joking) or your spouse and just go for a brisk walk.

What you want to do is to get your heart rate down before and after you exercise. Consider buying a heart monitor to wear while you are out and active. Check your heart rate before you start your walk and afterwards. Make a note of the rates. Check them again after a week of walking. Both rates should have come down some and that will be good news.

A bike ride will accomplish the same thing. So will a good swim If you find it more convenient to stay home, consider getting a treadmill or a bicycle machine for your home. But, you have to use it. Like the joke says, “I joined a fitness club six months ago and haven’t lost any weight. I guess they expect me to show up!” I guess so. If you don’t use it, it becomes an ornament and you may as well hang things from it. Seriously. those machines are expensive and they are intended to help you to get healthy and lose weight. Set a schedule and stick to it. That’s the key. Have patience, too. Losing weight is not an overnight deal.

You could always get a dog, you know, but don’t get a lap dog. Get one that loves to run! A Lab… Border Collie…Setter…Dalmatian… 

Diet, Exercise and Lifestyle

Diet, Exercise and Lifestyle

For anyone really serious about losing weight and keeping it off, dieting is NOT the answer. You need to look at three key factors: Diet, Exercise and Lifestyle. Let’s look at diet today.

1. Diet. This is what you eat; what you drink; how much you eat and drink; how often you eat and drink and snacking.

Snacking is a killer when it comes to losing weight. I find that, although it is sometimes very difficult to change habits, the first four days are the toughest for me. If I can get through those four days, I will be successful. If you have to snack, instead of a chocolate doughnut or muffin with your morning coffee, try an apple. It is better for you, far less calories and should tide you over till lunch.

Portion Control is absolutely necessary. Forget the 16 oz. steak. Try a breast of chicken instead. With a salad and a small portion of noodles and you have a good balanced meal.  Don’t forget to add watercress to your salad.

Plenty of fruit and veggies. Fruit has a lot of natural sugar but a banana with your breakfast, an apple and perhaps another fruit later in the day is a healthy way to go. Vary your vegetables. Different colors of vegetables provide different nutrients so vary them…yellow, orange, red, light green, dark green, white. You have many to choose from and a cup of each provided the nutrients you need.

If you don’t think these will fill you up, try drinking one or two glasses of water about 20 minutes before a meal. It takes about that long for your stomach to get a message to your brain that you are full.  Soon your stomach will start to contract and those portions should satisfy you…and that’s when you begin to lose weight.

Therapeutic Benefits of Watercress

Therapeutic Benefits of Watercress

 In my last post, I talked about some of the many benefits of watercress. There are so many benefits to this amazing plant/food that I had to cover them over two posts. Here are the therapeutic benefits watercress is credit with:

Therapeutic uses have included: coughs, head colds, bronchial ailments, tuberculosis, asthma, emphysema, stress, pain, arthritis, stiff back and joints, diabetes, anemia, constipation, cataracts, failing eye sight, night blindness, leukemia, cancer, hemorrhaging, heart conditions, eczema, scabies, body deodorizer, edema, bleeding gums, weight loss, indigestion, alcoholism, intestinal parasites, circulation, sluggish menstruation, lack of energy, kidney and gall stones, as a brain and nerve strengthener; ailments of the spleen, thyroid, and liver; to normalize cholesterol and blood pressure; for improved memory, for mental function decline and to retard ageing; for failing or scant milk supply of nursing mothers; to regulate flow of bile, health of glands and the functions of body metabolism. It is one of the best sources of the element iodine, other than seaweed, such as kelp. Iodine is important to the function of the thyroid gland. The leaves used as a poultice are applied for relief from enlarged prostate gland.

The chlorophyll-rich leaves are chewed to absorb breath odours. Dr. Robert Willner in ‘The Cancer Solution’ states that chlorophyll is an effective anti-cancer substance, with antioxidant action, helping to neutralize free radicals from chemicals, pesticides, cigarette smoke, diesel emissions and many other environmental mutagens. Chlorophyll is rich in digestive enzymes. These enzymes make it easier to digest heavy foods we eat, such as starches and protein. Also, it is said that the enzymes act as a catalyst, so that the food is more fully utilized and the body gets better benefit from the vitamins and mineral content, and for this reason eating sprigs of watercress with our meals, is most beneficial. But note, to get the benefit of the enzyme action the leaves need to be eaten fresh, as the heat of cooking destroys enzymes.

Watercress contains more sulphur than any other vegetable, except horseradish. Sulphur rich foods play an important part in protein absorption, blood purifying, cell building and in healthy hair and skin.

The potassium content of watercress is valued for weight loss, as its diuretic action draws excess fluid down and out of the body. Dieters will benefit with eating high potassium foods and eliminating or cutting back on high sodium foods, including salt. The rich calcium content of watercress has been encouraged for soft teeth and weak bone conditions. Chew watercress for bleeding gums. A cough medicine, utilized finely chopped leaves steeped in honey overnight. Watercress juice was mixed with vinegar and consumed for lethargy and drowsiness. A folk-remedy for allergies, watering eyes, sneezing and stuffy head, said these conditions could be cleared by regularly eating several handfuls of watercress. The saying ‘to eat cress’, was sometimes directed at people whose wits were believed to have deserted them! To relieve headaches, make an infusion with a handful of chopped watercress leaves and 2 cups of boiling water. Cool. Strain. Soak a soft cloth in the infusion and rest with it placed over the forehead. In the Middle Ages, the Salernitan School of medicine recommended rubbing the juice of watercress into the scalp to strengthen and thicken the hair. A tonic for promoting hair growth, utilized 100g watercress (finely chopped) and placed in a glass jar, covered with 100ml of alcohol (vodka or brandy) and 1 teasp. of geranium oil. This mixture was shaken several times daily for 2 weeks; then strained and bottled. A little of the tonic was rubbed into the scalp daily.

Use watercress as a poultice for swollen feet and sprained ankles. Watercress is valued for clearing and improving the complexion, by eating and applying externally as a lotion. Fresh juice was applied to the face and skin to fade freckles, spots and blotches, and to clear acne, blemishes, pimples, and blackheads. The juice was applied at night, and washed off in the morning. For a beauty skin lotion, mix 1 tablesp. of honey with 4 tablesp. of watercress juice. Bottle and keep in refrigerator. With cotton wool, dab the lotion on the skin morning and evening, taking care to avoid the eyes. Betty Kamen Ph.D. in her book, ‘Germanium, a new approach to immunity’ shares research on the benefits of plants that contain the mineral germanium. Watercress is a source of the germanium. Germanium acts as an antiviral, antibiotic, and body detoxifier; an oxygen carrier and catalyst; strengthening bone-mass, the immune system and biologically stimulating electrical impulses at cell level. Germanium also plays a role as an adaptogen, helping the body to help itself work to alleviate minor or major health imbalances or to keep the body free of problems, acting both as therapeutic and preventative.

Terri Teague and Mildred Jackson in ‘The Handbook of Alternatives to Chemical Medication’ list watercress as, ‘A wondrous source of nutrients for the body and to help clear cancerous growths’. The Sunday Mail April 1997 reported how watercress can block cancer; ‘Scientists have found that the salad vegetable watercress contains a chemical, which helps prevent lung cancer’. Researchers said that a daily intake of watercress turned one of the four major cancer-causing agents in tobacco smoke, into human waste. It is the first time a vegetable has been found to have a beneficial effect on a lung carcinogen in humans. Scientists were working, to condense the key anticancer ingredient in watercress, into a pill. Monash Medical Centre’s leading research nutritionist, reported watercress was one of a number of foods, including green tea and soy products, which could interrupt one of the key pathways of developing lung, breast and bowel cancer. Read the book, ‘World without cancer, the story of vitamin B17’ by Edward Griffin, which reveals how science has been subverted to protect entrenched commercial and political interests. The book explores the revolutionary concept that cancer is a deficiency disease, the substance missing being B17 (also called laetrile), discovered by German chemist Leibig in1830, and further researched by Dr. Ernst Krebs and others. Their research found vitamin B17 stimulated the hemoglobin (red blood cells), strengthened the immune system, acted as a pain reliever for terminal cancer sufferers and other diseases by releasing benzoic acid, which has a natural analgesic effect. It was found that organic cyanide and benzaldehyde released from the laetrile molecule by an enzyme action, could destroy cancer cells, and leave healthy cells undamaged. Dr. F. Krebs made the point that laetrile was not cyanide poisoning, by injecting himself with a syringe filled with pure laetrile, without suffering any ill effects. A therapeutic dose is listed at 250-1000mg daily, with a toxic dose level of 3,000mg.

Culinary Uses: Watercress stimulates digestive juices. There are few herbs that are richer in the large array of vitamins and minerals, which are essential to the human body. When getting to know and appreciate watercress, if this pungent flavour is too strong, chop up the leaves finely, sprinkle over other salad leaves or vegetables, and the peppery flavour will hardly be noticed.

The very best way to get the full nutritional value of watercress is to pick just before a meal and eat. Add to cooked dishes, salads, soup, stews, and stir-fries, just before serving and of course, serve it English-style in sandwiches at all your garden parties. You might want to wait till the snow clears.Whatever...but add watercress to your diet on a regular basis!

Holy Bananas! Fire your doctor! Let’s fill all the ERs with planter boxes full of watercress. By the time the doctor gets around to you, you may be cured of whatever ails you. Sounds as though we don’t need much else in our diets but watercress. It does everything but walk your dog! I’m working on watercress doughnuts, muffins, burgers and pizza. I’ll let you know when my research is complete.

Bob

Welcome to my Blog!

I wasn't sure if I should call my blog "Chew the Fat" or "Trim the Fat. I've opted for the latter for the moment. The raison d'etre of the blog is to foster discussions with you about what works and what doesn't when it comes to losing weight, keeping the weight off and generally staying healthy. Like many men, my problems are with belly fat. As the old joke goes, "My doctor told me to watch my weight so I keep it out front so I can see it!"

Sometimes we have good intentions but don't track everything. I watched a program a while back about severely obese people. One fellow in the US though he was eating about 3,000 calories a day. Turned out, it was more like 30,000! No wonder he weighed over 600 pounds!

So, portion control is a key factor. A kitchen scale helps you to measure portions. We often eat larger amounts than we think we do. A portion of meat no larger than your closed fist is a rule of thumb I've heard many times...and no, you cannot be holding a baseball when you measure the closed fist! Hey...most of us can stand to lose a few pounds, kilos or stone depending where you are, right? A plan is a good place to start.