The summer is here and for many of us this means invitations to countless BBQs. Don’t stress. Stress is never good for a body- especially when you are trying to lose weight! I have some amazing tips to help you BBQ and still eat clean and work towards your weight loss and fitness goals. Now, if we have had a specific conversation about your diet- please contact me. These are GENERAL guidelines. I’m always available to talk specifics.
If you can, always host the BBQ at your house. Sure, it may not always be the easiest of tasks- but it is easier than running off extra calories put into food by others. When you host, you cook. This means you can control what food is served and how much fat, salt, etc. is put into each dish. Always select foods that are healthy. Try grilling tofu. Grill fish, boneless and skinless chicken, or really lean cuts of meat. Stay away from hamburgers and hotdogs if at all possible. I also recommend using a homemade marinade with a healthy base of garlic, ginger, honey-lime and some soy sauce. Use some spices, like red pepper flakes, and marinate the meat (tofu too)for four hours minimum.
When it comes to grilling vegetables keep it simple. Don’t soak corn in buttermilk (like many do) or add tons of sugar to onions (also popular). Stay as fresh and natural as possible. Grilling veggies with a little olive oil and salt will amplify their taste. There is no need to drown out the essential flavors of vegetables with needless butter or sauces.
BBQs can be a great option for dieters when done right. So, enjoy family and friends this summer and host a healthy BBQ!
I recently explained the case study below to a few friends. Like most people, my friends had been stuck on the old-school mindset of training for lean athletic muscle. This is basically the understanding that one has to workout for at least one hour to see true and permanent results.
Where did the one-hour thing come from anyway?
Well anyways, let me explain how it is scientifically proven that shorter, “sharper” workouts give us exponentially greater results when it comes to lean, athletic muscle.
The case study below proves that a similar method of training produces way better results, in way less time!
Now onto the case study:
Traditional Cardio is actually making everyone “fatter.” There is no doubt about it and the research is there. That’s why people look the exact same if not worse after 12 weeks of so-called “exercise”.
Myth: “You must workout for at least 60 minutes per session to see true results.”
Fact: “You can achieve more in 15 minutes than you ever could in a 60 minute, Slow, Boring, cardio session.”
Don’t you think so?
Research shows that this new form of strategically designed workouts is putting traditional cardio to absolute shame.
Case in point:
A 2012 study from the European Journal of Applied Physiology tested two groups of males; one group participating in long 45-90 minute cardio and one group participating in FAST, SPECIFIC resistance and cardio intervals.
Results: The group that participated in short, higher intensity cardio-resistance workouts achieved exponentially greater results, in less time
(European Journal of Applied Physiology. Vol. 112 (5). MAY 2012. 1907-1915).
You can probably guess what’s coming next.
I was reading an article in The Huffington Post about people who experience the dreaded mid-life crisis. Besides going bonkers with their money and switching partners out of the blue, their fitness and diet routines tend to suffer; The post suggested that people stay away from fried foods. Duh!!!!!!!;
I'm here to tell you that you don't have to go bonkers when it comes to the middle of your life. You can adjust how you are eating, but nice things for yourself, and surround yourself with supportive friends. Celebrations of any type, including a mid-life crisis (if you can even call it a celebration) are not an excuse to edge off the health and fitness cliff! &;
I try to help clients personalize their fitness and eating routines as best possible. Personalization is key, which is why we have a medical weight loss program. But, here are some basic rules of thumb for those of you over forty.
#1. Eat more avocado. Avocados are almost as good as blueberries in promoting brain health, but oy, such a fatty fruit -- albeit a good fatty fruit. Monunsaturated fats help with a healthy blood flow. They reduce blood pressure -- good for those with hypertension.
#2. Eat more grapefruit. You have to be careful with this one. There are hundreds of medications that interact with grapefruit, so ask your doctor before starting to amp up your intake of it. Grapefruit is the perfect fruit for people who are aging and have high-cholesterol. Studies have show that a single grapefruit a day can reduce cholesterol by 15% of the course of three months!
#3. Eat a lot of salmon and/or sardines. Omega-3 essential fatty acids are good for aging bodies. And, these two types of fish improve brain power and help you make better decisions.
Getting older isn’t the best, but it isn’t the worst. If we eat clean and stay fit, we can avoid many health issues and have a better quality of life when turning the mid-life corner. There is no reason to hit a certain age and, as a result, stop eating right, working out, or living your regular life.
Until next time,
Healthcare Insurance is becoming a widely viewed topic lately by most American's. Health insurance companies are also becoming more aware of the obesity epidemic facing our country.
- 1.7 Billion people worldwide are classified as overweight or obese.
- In the United States, obesity is the second leading cause of preventable deaths.
- According to the American Obesity Association, about 69 million American's are overweight and 51 million are obese.
- A Farmington Heart Study from 1948 to 1990 followed 3,457 Americans and found that being overweight at middle-age can dramatically shorten life expectancy. Nonsmokers who were overweight (but not obese) lost an average of three years of life. Obese individuals died even sooner. Gender Rank: Women lost 7.1 years, while Men lost 5.8 years due to obesity.
- According to the CDC, "National Estimated Cost of Obesity: The medical care costs of obesity in the United States are staggering. In 2008 dollars, these costs totaled about $147 billion."
As you can see the studies are exposing these underlying issues. Note, several studies are past studies, today's studies are even more dramatic as processed foods become even more processed. Premiums go up when the risk of death and disease go up. The more risk the insurance company takes on requires more money to back you up when you need it most. Should smokers pay higher premiums? Most would agree yes, because studies indicate the high risk of disease associated with smoking. With obesity being the second leading cause of preventable deaths, insurance companies are forced to increase the premiums to combat the increased risk. Who is going to cover the $147 Million? The honest answer is You and Me, the everyday healthy American. We as a nation will pay the higher premiums if the trends continue.
Fortunately, there is encouraging news for those who are overweight and are trying to lose weight. They may live longer than those who never attempt to shed the excess weight. In a study of 6,000 obese and overweight people older than 35 years of age found a 24% lower death rate in overweight/obese men and women who lost weight intentionally than in people whose weight remained steady during the study. (Dr. Edward Gregg of the Centers for Disease Control and Prevention - Georgia) Even people who attempted to lose weight but did not succeed had a lower death rate. The practice of increased physical activity and diet control will benefit the individual even if it does not reflect in lost pounds.
The $20 Gym Membership Reimbursement is becoming a tale of the past. Less than 26% enrolled in the reimbursement program will ever actually collect. The motivation lacks backbone, education and accountability. It is merely based on a check-in program, not a results-based lifestyle transformation. With that said, insurance companies are simply increasing the premium of the overweight insured.
A BMI (Body Mass Index) of 30 or higher: If your BMI is 30 or higher, it is likely your premiums are inflated to cover the risk. Can we reverse the risk? Absolutely! Furthermore, why wouldn't we want to? If it means extra years with those we love and enjoy spending time with. If that isn't a motivating factor in itself, then reducing your health insurance premium should be another reason to lower your BMI.
If you drop your BMI and are a Non-Smoking Individual, it is likely you could renegotiate your premium with your Health insurance Provider. Start reducing your BMI now. No need to wait. If you could reduce your premium by $100 per month for the life of your policy, would it be worth taking 3 months to get your weight under control? Absolutely, for example, even if it will be an investment of $600 over the course of a year that would be a savings of $600, and $1200 per year thereafter if you could continue to maintain your healthy lifestyle.
We need to encourage our neighbors, friends, and family to live a healthy life. This is the first step. We need to become more open and less embarrassed to talk about the issue. We need to be an encourager and we need to help each other to be healthy. By doing so, you will add years to their lives, even if they do not lose a pound of weight!
If you are looking to enroll in private health insurance, and your BMI is at or is close to 30, now is the time to contact Rejuv Medical. We will evaluate your BMI and your situation. We will design a plan to drop your BMI and keep it below 30. Our program has a 30 day money-back guarantee.
Committed to your health!
Most people want to lose weight because they know it is needed. Either their doctor, spouse, loved one or a co-worker says something to spark their interest in losing a few (or more) pounds. However, I have had some women come into my clinic (men too) and ask to lose weight when it is completely inappropriate. I blame Hollywood. I just read an article that stated Amanda Bynes wants to lose 21 pounds. She is currently 121 pounds and 5’8. This is inappropriate. You can be too skinny and it can lead to real medical problems. I’m not even going to start with the eating disorder aspect that is involved with Bynes’ (or alike) thought process.
You want to be lean, trim and healthy. Being underweight can negatively impact your life. We hear all the time how being overweight is bad for you- and it is. But, being underweight sometimes can be worse. You CAN get diabetes from being too thin. According to Discovery Health, “Heart disease and diabetes are usually thought to be problems for the overweight and the obese, but thin people aren't immune from these conditions. It's very easy to be thin yet unhealthy, as naturally thin people might indulge in fast food, skip the gym and think they can get away with it.” That is why I always stress clean living and clean eating. You have to eat right, not deprive yourself from food so you can look like your favorite celebrity. That’s absurd. You can injure your body- even die.
Being underweight can also depress your immune system. The immune system needs fuel to take on invading infections. Very thin people are at extra risk for getting sick during cold and flu season, and they could be at risk for more serious conditions such as cancer. Never mind that being too thin can impact a woman’s ability to have a family. Discovery Health also noted, “Being underweight can cause many reproductive issues for women. First, a woman's menstrual cycle often stops or becomes irregular when she is too skinny. While that might not matter to a young woman, that irregularity could become an issue when she decides to conceive. Not only is it harder for underweight women to conceive, it's also harder for them to sustain the pregnancy, as menstrual irregularities affect the uterine lining that supports a fetus.”
My point is that Hollywood is fake. The women you see in movies and in magazines are often airbrushed. And, if they are not, their lives are not enriched with any real sense of quality. You have to eat to survive. You have to eat right to avoid cancer, diabetes and fertility issues. If you’re struggling right now with being too thin and always wanting to work out- contact me. I can help you get on the right track, maybe even referred to a physician. I want your business, but not if it involves the risk factors noted above. Stay healthy out there, JR
I'm not going to get into a big speech about why you need to add more greens to your everyday diet. We all know the important role vegetables, especially green ones, play when it comes to loosing weight and getting healthy. Instead, I've decided to use today's blog to address the top 3 green vegetables you should be adding into your daily diets and why.
Let's start with Swiss Chard. Not many people have tried this vegetable and it is a shame. Swiss chard has a beet-like taste and soft texture that's perfect for sauteing. Swiss chard contains 15 calories in one-half cup and is a good source of vitamins A and C.
Next try adding more cabbage to your diet. This green vegetable is a great source of cancer-fighting compounds and vitamin C. You don't have to eat only the green kind either. Cabbage is available in both red and green varieties and it can be cooked, added raw to salads, shredded into a slaw, or made into sauerkraut. One-half cup cooked has 15 calories.
Last, try adding more Kale into your diet. kale is an excellent source of vitamins A C, and K, has a great amounts of calcium too! In addition, Kale supplies folate and potassium. It is almost close to being the perfect food.
Adding more vegetables to any diet, especially when raw, is the best thing you can do for you body. However, adding these three green veggies can increase your vitamin intake and have you feeling healthier (and lighter) in no time!
Summer is right around the bend. Many of you are hard at work when it comes to loosing weight and toning up. But, what if you need an extra push? I've designed a few extra steps to help get your body ready for bikini season.
#1. Slash your sodium stash. I know many people who eat right but they load the proper foods up with salt. Salt will bloat your body. Don't salt your Mangoes or grilled veggies- doing so can reduce weight loss, if not cause weight gain.
#2. Eat fiber. Moving your bowels is a great way to help reduce stomach bloating and tighten ab muscles. If you eat fiber, you will become more regular- helping your tummy look great in a bikini.
#3. Stay away from processed foods. I can't preach this enough. You should not be eating processed foods to begin with. Only eating whole, fresh foods will help you reach weight loss goals.
#4. Eat Arugula three times a day for five days. This trick will give you an extra boost when trying to lose weight. You shouldn't do this all the time, so take caution. If you have a wedding coming up, or a vacation in the sun, adding arugula to each meal everyday for five days will not hurt. You can always consult with our doctor for more information.
#5. Switch from sauces to spices. Sauces add calories to your meals, even when they are healthy. Spices don't. If you can add a spice instead of a sauce- do it!
If you have any questions about these tips please contact me.
Going out to eat while watching your weight can be very tricky, here are a few tips on how to enjoy a night out but not ruin your diet.
Before eating out, take a look at the restaurants online menu and nutritional facts, it's a great way to figure out what to order and what to avoid. Plus, to ensure you get the necessary nutrients for the day, you can plan the rest of your meals around your planned dish at the restaurant.
A surprisingly large amount of restaurants serve over-portioned entrees, try ordering an appetizer not only is it kinder to your wallet but it usually is a smaller portion.
If you do order an entree, plan on only eating half of it and take the rest home to finish tomorrow or for another family member to enjoy.
Don't be afraid to make special requests, such as dressing on the side or ordering vegetables instead of fries.
Avoid the free bread! It may be hard to do when everyone around you is eating it, but just remember that it is not worth the calories, instead wait until your meal comes, this will also make your meal more enjoyable because you won't be filled up on carbs already.
Water should be your drink of choice but if you do want an alcoholic beverage stick to wine or light beer, although they still can be high in calories, they are a better alternative to sugary mixed beverages.
I was watching a special on the television the other day about diet foods. I found it amazing because the lady being interviewed kept pushing diet foods like they were the best thing since sliced bread. They're not. Diet foods can actually be worse than eating the whole calorie versions of their counterparts.
The lady kept pitching granola bars. Yes, some granola bars can be healthy for you- but these are few and far between. Most granola bars and granola mixes contain palm kernel oil. This type of oil contains high levels of saturated and trans fat, which is never a good thing. In addition, most granola mixes either blend in banana chips or yogurt-covered raisins. The banana chips are always deep fried and the yogurt raisins are doubled coated with palm kernel oil. Fresh fruit is always a better alternative to a granola bar.
Veggie chips. I almost died laughing. The lady kept pushing veggie chips (any brand) because they're made from vegetables and have all the colors of the rainbow. While this was a compelling argument, it was completely baseless. If you want to lose weight, eating veggie tips is not going to help. Veggie chips still contain massive amounts of salt, which isn't great for your blood pressure. Each handful of any brand of veggie chips will contain a minimum of 10 grams of fat. Another gross fact is that sometimes manufacturers simply add food coloring to potato flour. Yep, veggie chips can be just chips with food coloring added-think Easter egg!
I can name countless other examples but why? People who want to lose weight know what is right for them. And if you don't, I can help! Eating whole foods like fresh fruits and veggies, lean cuts of meat and drinking lots of water are the basics. Remember, stay away from processed foods as a general rule. It will cut down on the diet vs. non-diet canned and fried confusion.
Until next time,
The information on this site is solely for purposes of general patient education, and may not be relied upon as a substitute for professional medical care. Consult your own physician for evaluation and treatment of your specific condition.
Rejuv Medical Clinic is in close proximity to Central Minnesota's surrounding cities that include Saint Cloud, Sartell, Waite Park, Sauk Rapids, Rice, Saint Augusta, Luxemburg, Clearwater, Clear Lake, Becker, Big Lake, Elk River, Monticello, Buffalo, Annandale, Kimball, Hutchinson, Rockville, Cold Spring, Richmond, Saint Joseph, Avon, Albany, Melrose, Foley, Milaca, Princeton, Pierz, Little Falls, and Brainerd.
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