Health & weight management thread

[RubyCamaro]

Cool.

Okay, I have scheduled for myself a sports injury (prevention) assessment and a computerized fitness assessment & planning session to set up a workout routine for me. I went & bought me some new workout clothes. Last week was my first full week at the YMCA & I made the dance aerobic class Mon, Wed & Fri as well as doing some sprint, walk, fast walk laps on the track. Once I get my assessments done April Fool's day, I will add more weight work. I prepared me some lunches to take to work (this is not new) and still have some of my snack bars. It's time to drop 20 lbs!

[Normagene]

Why You Should NEVER Eat Fried Food

Fried food at restaurants is often a health disaster. Most people have been warned away from eating fried food for one reason or another, all revolving around the fact that it is simply bad for you.

The problem with eating fried food outside of your home is that restaurants don’t have the incentive to invest in healthier types of oils, and that the way things are cooked is out of your control.

Below are 5 key reasons of why eating fried foods at restaurants or buying pre-packaged fried foods can be a very unhealthy choice.

Fried Foods Increase Binge Eating

A study published in the Journal of the American Academy of Pediatrics found a positive correlation between how often children eat fried foods and their body mass indexes. On top of that, those who ate fried foods often also consumed sugary foods and soda more often, had higher trans-fat and calorie intakes, and ate fruits and vegetables less often. The unfortunate psychological fact is that eating unhealthy foods encourages us to eat more unhealthy foods.

The Effects of Overcooking

Fried foods are often overcooked and/or cooked at high temperatures, and eating very cooked food actually has negative effects on the body. It makes sense that the nutrients in the food become less digestible when overcooked; researchers at the University of California found that overcooked food stays in the digestive tract longer than uncooked or lightly cooked food does. In simple terms, it seems that the body doesn’t recognize the food as food due to just how altered the chemical structures are.

The food stays in the digestive tract longer as your body tries to get nutrients out of it. In many cases when this occurs, it is a highly processed food product that contains toxins. The longer the food stays in your body, the more effect the toxins will have.

It is also true that certain chemicals and toxins begin to develop in the food when it is being cooked for too long, and that the chemical structure of the food changes at high temperatures, including the temperatures that foods are normally fried at.

The Frying Oil

Again, there are ways that you can make fried food at home that aren’t so bad, and some that are even rather healthy. However, restaurants have the incentive to use the cheapest kinds of oil that they can and to re-use that oil over and over in industrial fryers.

Being frequently heated to high temperatures, allowed to cool, then heated up again is not good for the oil, and it even sounds gross to think that you’ve eaten food fried in old oil. Re-heating creates new chemical compounds in the oil, some of which are pretty awful for our bodies.

At least one of these falls into a group called aldehydes; this is a broad chemical group, but contains quite a few health bad guys. Some aldehydes are linked to cancer and neurodegenerative diseases like Alzheimer’s.

Researchers at the University of the Basque Country in Spain found that when oils are reheated, the fatty acids begin to break down and produce toxic aldehydes.

On another note, some of the most commonly used frying oils are either genetically modified or synthetic and often contain pesticides, including canola oil. On top of all of the other cons of fried food, canola oil in general is simply bad for you.

Rancid Fats & Oils

The oils become damaged quickly when exposed to high temperature, making them rancid, leading to free-radical oxidation and creating free radicals.

Free radicals are highly reactive molecules that can initiate chain reactions of chemical disruption, destroying cell membranes, enzymes, and DNA. They can cause a wide range of health issues such as heart disease, neuro-degenerative diseases like dementia and Alzheimer’s, inflammation, and even aging.

The Risk of Cancer

All right, so just about everything these days besides raw food comes with a risk of cancer, but that doesn’t mean that it should be dismissed. According to the Fred Hutchinson Cancer Research Center, frequent consumption of fried foods has been linked to an increased risk of prostate cancer (probably among other types, too).

They propose that your risk starts to grow if you eat fried foods more than once a week, but that’s at least a little bit arbitrary. Others have suggested that the negative effects on the body caused by eating fried foods can be partially offset by eating healthy foods, or more specifically, raw foods like fruits and vegetables.

The study mentioned earlier on that looked at how eating fried or overcooked foods affects the body also found that those who consume healthy foods at the same time as fried foods have fewer harmful effects.

Alternatives to Restaurant Fried Food

- Fry your own food at home if you really want fried food. In almost all cases, what you make at home is healthier that what you get at a restaurant as long as make an effort. Healthier types of oils include coconut oil, olive oil, and avocado oil.

- Choose non-fried alternatives when eating out. Grilled chicken is a much better alternative to fried chicken, and don’t even both with the fried mozzarella sticks – they may be tasty, but they’re packed with unhealthy junk.

- Sautéing food in a pan can create a similar taste to fried food, yet is much healthier. Toss out the fried fish sticks and replace them with wild-caught salmon sautéed in olive oil and lemon juice – yum!

[RubyCamaro]

Okay. Got it.

I awoke with my lower back hurting this morning. I took me a hot bath in Epsom Salt & baking soda along with some lavender & it is better. I have concluded that everytime I wear my high heeled boots/shoes a day or so later My back starts to hurt. I sure don't want to give up ever wearing them. I don't wear them often but when I want to.......I want to. I guess I have to build into my exercise routine some back strengthening exercises.

On a positive note, I feel better now that I am in an aerobic class 3 days a week. My pants keep getting looser & looser too. Now just to get my weight training going!

[69supersport396]

Tuesday I started using these arm weights on my afternoon walk, about 1/2 hour walk during my lunch break. They have surprised me in two ways.

First, I lost over 3 times in weight these things weigh, and they become pretty heavy at the end of my walk.

Second, my right knee and right shoulder pain are gone when I complete my walk and return to work.

I don't expect huge arms, but I believe these things will benefit me.

[RubyCamaro]

Cool. I just got back from a walk around downtown Springfield on a break from work. It was nice. I discovered a couple fo cool shops downtown I didn't even know were there. I might bring me some weights. (Probably not 10 lbs though for walking) I usually use 8 lbs when I am doing my arms work. I might just try starting with 5 lbs for walking.

[69supersport396]

These were just laying around, along with a pair of 12's.

Guess I'll get to the 12's.

[Normagene]

Inflammation – The Silent Enemy Inside Your Body

InflammationIt is a well-known fact that most illnesses are associated with, if not directly brought about, by breakdowns in our body’s immune system. Recent research suggests that the greatest culprit in such breakdowns in the immune system are actually caused by a normal bodily process which is inflammation.

What is Inflammation?

Ordinarily, inflammation is a beneficial process that the body necessarily and fortunately undergoes instinctively in order to heal itself when a body part is injured.

When we suffer cuts or sustain wounds, our body’s inflammatory reflex involves dispatching a host of potent white blood cells to the affected area to destroy bacteria and repair damaged tissue. We experience the visible manifestation of inflammation as swelling and soreness of and around the affected area, accompanied by the sensation of warmth or heat. Inflammation, therefore, is actually a normal and beneficial process that the body needs whenever a person is ill or has an injury.

How does inflammation become a silent enemy?

Sometimes, however, the intended benefits of the inflammatory process can turn to serious threats to the body it is supposed to serve and protect. When unchecked and permitted to linger in an otherwise healthy and injury-free body, inflammation continues to inflict its effects as if the body were being continually assailed by illness.

The body is thus subjected to an unfavorable multitude of white blood cells that can engulf, cause serious damages to and stay in the system for an indefinite amount of time. The constant production of white blood cells exhausts the immune system, rendering it too weak to fight off other diseases.

With an impaired immune system, viruses and bacterial infections are free to wreak havoc on the body. Chronic heart illness, diabetes and obesity have all been associated with deficiencies in the immune system brought about by hidden inflammation.

Fat cells are believed to release proteins called cytokines which intensify inflammation. This overproduction of cytokines interferes with the body’s capacity to regulate the balance of insulin in the body, thus paving the way for Type 2 diabetes.

Chronic inflammation has also been discovered to contribute to the progression of Alzheimer’s Disease and greater mortality rates among the elderly. One study which was able to measure extremely high amounts of interlukin 6 and C-reactive protein, both markers of systemic inflammation, in otherwise healthy members of an elderly population, concluded that these subjects were 260 percent more prone to pass away within four years. Deaths were due to cardiovascular, diabetic or other conditions, but these diseases were almost always ultimately aggravated by chronic and hidden inflammation.

Aside from the diseases already mentioned, it is also quite disconcerting that a compromised immune system can permit cancer cells to proliferate without restraint. Many types of cancer, including cancer of the breast, lung, stomach and colon, are associated with the continuous mutation of cells that are damaged by free radicals, an occurrence made possible by chronic inflammation.

It may also come to a point that the immune system that is supposed to defend the body becomes the very thing that assails the body, by allowing the development of serious autoimmune disorders, such as fibromyalgia, Lupus, Crohn’s Disease and Graves’ Disease.

It is only recently that inflammation has come under scrutiny as one of the most treacherous villains responsible for these serious illnesses. What makes inflammation so dangerous is that people can already be suffering from it without even realizing it until it’s too late.

Usually, when symptoms become noticeable, the consequences of inflammation that has been lying dormant and keeping cover in the body for years are already quite serious and could even be life-threatening.

So what are some of the primary causes of inflammation? There are many factors that have already been identified to contribute to unwanted and unhealthy inflammation, including a genetic predisposition, smoking and high blood pressure.

Poor diet, that is, a diet comprising mostly sugars, processed foods, refined flours and trans fats, is another major contributor to the body’s inflammation intensification, as is the experience of daily stress. Failure to include nutrient-dense foods as part of the diet can be a major contributing factor for chronic inflammation.

Chronic infections due to viruses, parasites or bacteria that afflict the body, as well as chronic food and environmental allergies also do not bode well for the anti-inflammatory cause.

How to fight chronic inflammation

In spite of the gravity of the consequences and ill effects of inflammation, the good news is that it is a condition that can easily be managed and even prevented through simple and ordinary strategies. Many of its causes can actually be managed, reduced and taken out of the equation.

Regular and Moderate Exercise

One of the most effective ways to combat inflammation is exercise. Any type of regular physical activity, be it walking, running, dancing, cycling, swimming or even yard work, reaps priceless anti-inflammatory benefits. A mixture of aerobic and non-aerobic exercise such as moderate weightlifting lowers the body’s inflammation levels by producing more antioxidants and destroying free radicals that are related to prolonged inflammation. For it to be optimally beneficial though, exercise must be engaged in for at least thirty minutes daily.

This schedule is preferable to long bouts of exercise done intermittently. It is important to note, though, that moderation in exercise is key. Overdoing it may cause the muscles and joints to be sore and trigger the inflammatory process, thus defeating the purpose of exercise.

Appropriate Diet

Observing a particular diet is another sure way to counteract inflammation. The ideal diet involves daily meals that include generous helpings of vegetables, whole foods, fibers, superfoods with high omega-3 fatty acids to inhibit the production of inflammatory chemicals.

When it comes to herbs, turmeric and ginger do wonders in the battle against inflammation while adding extra virgin olive oil, canola oil, flaxseed, hemp or wheat germ oil to our meals enhances our body’s anti-inflammatory potential even more.

On the other hand, we should avoid foods that are rich in sugar, processed foods and trans-fat as these serve to induce the body’s production of inflammatory chemicals. Steering clear of vegetable shortening, hard margarine, sunflower oil, corn oil, safflower oil, corn oil and all partially hydrogenated oil would definitely be a wise move.

Needless to say, we would also do well to avoid meat and high-fat dairy products.

Unfortunately, majority of people are not too conscious about consuming more of the anti-inflammatory fats such as omega-3s and omega-9s, and less of pro-inflammatory fats, such as omega-6, which can lead to a population beset by preventable diseases.

It is such a pity, especially since the difference between healthy comfort and severe illness can be determined by something as simple as eating the right food. With an anti-inflammatory diet, symptoms may be kept at bay and the course of illnesses may be altered and even prevented.



Individual sensitivities and allergies to certain foods, commonly wheat and dairy, should likewise be taken seriously. These foods, when consumed, trigger a bodily reaction and are considered as unwelcome invaders, causing the immune system to produce inflammatory chemicals. Ignoring food sensitivities such as lactose intolerance and gluten sensitivity is one sure way to suffer from chronic inflammation. If we truly want to keep inflammation levels at an optimum, we should avoid known food allergens and take the trouble to find out what other food products we are allergic to.

Mental Health

It may be hard to believe but a person’s mental health and emotional well-being also contribute to the body’s inflammation levels. When people are angry or stressed, their cortisol levels go up. Cortisol is a stress hormone that activates inflammatory chemicals that inundate the body, leaving it with unpleasant consequences. It is important, therefore, to deliberately maintain a calm and cool disposition as one way of subduing inflammation.

[richard200593]

Hit -50 mark today. Wanted to see how my cardio stood up from 6 months ago. 6 months ago I about died doing 1 mile on a treadmill in 17:45 seconds. Today did 4 miles in under 50 minutes and feel like I could hop back on and do it again. My only regret so far is that I waited 27 years to get motivated

[Normagene]

Originally Posted by richard200593

Hit -50 mark today. Wanted to see how my cardio stood up from 6 months ago. 6 months ago I about died doing 1 mile on a treadmill in 17:45 seconds. Today did 4 miles in under 50 minutes and feel like I could hop back on and do it again. My only regret so far is that I waited 27 years to get motivated

Great job! That's a HUGE Improvement. You're jogging at 5 MPH for 50 minutes - Outstanding.

[RubyCamaro]

Originally Posted by richard200593

Hit -50 mark today. Wanted to see how my cardio stood up from 6 months ago. 6 months ago I about died doing 1 mile on a treadmill in 17:45 seconds. Today did 4 miles in under 50 minutes and feel like I could hop back on and do it again. My only regret so far is that I waited 27 years to get motivated

Great job! It is never too late! Keep it up.

I am still at it. I am making it to all my cardio dance-exercise classes M, W & F & trying some new classes when I get time. I got my computerized fitness assessment but was not too impressed by it. Other than adding a simplistic flexibility assessment, I probably get more accurate numbers on my electronic scales at home that calculate not only weight but % fat, muscle & water (I know, not fully accurately). They did use electronic calipers but the equipment seemed pretty old. He showed me some of the weight equipment but not as helpful as I would have liked. It also did not help that they took my blood pressure right after I came out of my dance class so that was off.

I went to part of a class that was weight training & it seemed pretty good but I could only make that particular one if my last clients cancelled. I will check & see if that class is offered another time that I can attend more regularly. What I need is a weight training buddy that I could meet at the gym for some weight training days. Or maybe just a personal trainer to come & work with me a day or 2 to get me started on a routine & help me tweak it as needed. I'll get it going though one way or another.

[Normagene]

Is There Fuel On Your Almonds?

ALMONDS. The new trending “super” food is almonds, packed full of nutritional benefits such as fiber, nutrients, vitamins, and protein, what’s not to love? Almonds are a source of high-quality protein and with just a handful, you can get your daily dose of protein. Almonds are also known to be a wonderful source for vitamin E, healthy unsaturated fatty acids, and bioactive molecules.

And not only are almonds tasty, they are also very versatile in how they can be enjoyed, whether they are prepared in baked items, hot food, cold salads, on cereals, or just eaten plain, it’s easy to see why the topic of almonds is trending.

What could be easier?

You’d probably never expect something as insidious as engine fuel might be contaminating your “raw” almonds.

Well, think again.

After two outbreaks of salmonella were traced back to almonds, in 2001 and 2004, the government stepped in and began regulating the pasteurization of almonds.

Although nobody died as a result of those two outbreaks and only 33 people became ill, the government mandated pasteurization for all domestically produced almonds, which means, very likely, you are not eating “raw” almonds at all.

Could your almonds have been fumigated with a chemical also used in the production of antifreeze and once used as racing fuel?

Hard to believe, but yes.

There are three ways to pasteurize almonds: freezing, steaming, or by fumigation with propylene oxide (PPO). If your almonds are not labelled and certified organic, they have been pasteurized most likely using the toxic PPO, a toxic industrial chemical used predominately in the production of polyurethane plastics.

Hard to believe, isn’t it? But armed with this information, you can make a different choice for you and your family.

What do we know about the use of PPO in the pasteurization process? Is it really dangerous?

As you can imagine, although the scientific studies can be interesting, to “non-scientists” they can seem a little nutty, yes, pun intended. The studies indicated, as you would expect, the untreated, truly “raw” almonds were superior in maintaining their natural nutritional benefits.

The EPA has deemed propylene oxide as a Group 2B, which is a probable human carcinogen. Propylene oxide has been responsible for a whole list of aliments in research studies, such as inflammatory lesions in the nasal, trachea, and lungs.

PPO has also been responsible for neurological effects, mild slowing of the central nervous system, and tumors following ingestions. We know propylene oxide is toxic in direct quantities, such as ingestion, or with continued exposure, such as continued inhalation.

What does this mean for the PPO pasteurization process for almonds?

Nobody can know yet for certain. Studies have shown the fumigation process leaves a PPO residue which tends to mostly dissipate after a couple days. But long-term effects? One can’t be sure.

For people on a raw food diet, who are striving to eat “live” foods full of healthy enzymes, pasteurized almonds would no longer be the best choice.

The pasteurization chambers used to fumigate almonds rise to temperatures of 140-145 degrees, which it’s generally accepted enzymes begin to degrade at temperatures beginning at 106 and higher.

Unfortunately, what this means, is the almonds you’ve been consuming are neither “raw” nor “live” but rather, have lost nutritional value through the process of pasteurization and likely, contain a residue of PPO.

How to Get PPO-free Almonds

The good news, PPO-free almonds can still be purchased although they will cost you a bit more.

What are your options? Most domestic almonds are produced in California and go through the PPO pasteurization, but you can still purchase truly raw almonds directly from an almond farmer or at a local farmer’s market, if you are lucky enough to live in an almond producing area of the US.

Certified organic almonds will be PPO-free and will have instead, been steam pasteurized. Unpasteurized almonds can also be ordered from outside the US.

Of course, keep in mind, however, these options can be quite costly.

Almonds have incredible nutritional value and shouldn’t be abandoned. Armed with the knowledge of the PPO pasteurization process, you will be able to get the most out of your purchasing options because a simple thing like purchasing seemingly “raw” almonds shouldn’t put toxins into your diet.

[PoorMansCamaro]

Well, I have decided that I need to get back into shape, and be healthy again. I have fluctuated and struggled with my weight, but I NEED to get healthy. Growing up as a kid, I was average in weight, but after my growth spurt in 6th grade, I was on the heavier side. Played football from 6th grade until I graduated high school, and played on the offensive and defensive line. I weighed roughly 230lbs after I graduated high school.

After high school, I decided I wanted to join the US Coast Guard, but the recruiter said I needed to lose some weight first. So for 3 months, all I did was run, and my parents were big on the atkins diet at the time, so I just ate what they ate. So with no surprise, I lost about 60lbs in 3 months. That put me at about 170-175lbs. I went back and was denied joining any branch of the military due to medical problems (eye surgery and a "false" lens in one of my eyes...long story).

So with no real goal to keep, I was able to maintain 185lbs for a few years. Maintained going to the gym and working out. But then after starting college I found a desk job in my field. That's when I stopped going to the gym with full time school and full time job, and pretty much let myself go. went up to about 220...few years later I was up to about 260. A few years ago I went from about 280 back down to 240. And now i'm the heaviest I've ever been, at around 290-300lbs. I know...I feel terrible.

About 3 months ago, I started to go to the gym again, ready to lose a lot of weight. I was pushing myself pretty hard, but then I was hospitalized due to having acute diverticulitis.

My goal is to lose 100lbs in 300 days, or roughly 2lbs a week. I know weight loss and staying on schedule can be tough because sometimes your body just plateau's, but I am determined. I know I only have myself to blame. I know I have to eat 1900-2100 calories a day, to lose those 2lbs a week, and maintain my daily activities...which obviously isn't a lot. So I will obviously have an exercise regimen to help out. I have the knowledge, I just didn't use it. So here is me, using it, and sticking with it for 300 days...and the rest of my life to maintain it.

[richard200593]

Originally Posted by PoorMansCamaro

Well, I have decided that I need to get back into shape, and be healthy again. I have fluctuated and struggled with my weight, but I NEED to get healthy. Growing up as a kid, I was average in weight, but after my growth spurt in 6th grade, I was on the heavier side. Played football from 6th grade until I graduated high school, and played on the offensive and defensive line. I weighed roughly 230lbs after I graduated high school.

After high school, I decided I wanted to join the US Coast Guard, but the recruiter said I needed to lose some weight first. So for 3 months, all I did was run, and my parents were big on the atkins diet at the time, so I just ate what they ate. So with no surprise, I lost about 60lbs in 3 months. That put me at about 170-175lbs. I went back and was denied joining any branch of the military due to medical problems (eye surgery and a "false" lens in one of my eyes...long story).

So with no real goal to keep, I was able to maintain 185lbs for a few years. Maintained going to the gym and working out. But then after starting college I found a desk job in my field. That's when I stopped going to the gym with full time school and full time job, and pretty much let myself go. went up to about 220...few years later I was up to about 260. A few years ago I went from about 280 back down to 240. And now i'm the heaviest I've ever been, at around 290-300lbs. I know...I feel terrible.

About 3 months ago, I started to go to the gym again, ready to lose a lot of weight. I was pushing myself pretty hard, but then I was hospitalized due to having acute diverticulitis.

My goal is to lose 100lbs in 300 days, or roughly 2lbs a week. I know weight loss and staying on schedule can be tough because sometimes your body just plateau's, but I am determined. I know I only have myself to blame. I know I have to eat 1900-2100 calories a day, to lose those 2lbs a week, and maintain my daily activities...which obviously isn't a lot. So I will obviously have an exercise regimen to help out. I have the knowledge, I just didn't use it. So here is me, using it, and sticking with it for 300 days...and the rest of my life to maintain it.

Your story sounds ALLOT like mine.... Chronic asthma as a kid, was on medical steroids for over 12 years which I was told killed my metabolism, used that as an excuse in high school got really overweight 270ish, out of school tried to join the military was told I needed to drop weight, got down to about 230, wasn't accepted anyway due to medical conditions and still bad asthma, over the last 5 years went back and forth between 240-280. Started jan 1st of last year, dropped over 50 pounds in 3 months than tore my patellar tendon and was at little to no activity for close to a year. Was back at 280 beginning of this year and finally started realizing only I'm to blame, at 228 in a little over 3 months and my original goal was 200 by 2016 which I should blow out of the water hopefully. Myfitnesspal is my number one recommendation and what I consider clutch in losing and maintaining weight now.

[PoorMansCamaro]

Cool, I'll check out myfitnesspal. And congrats so far!