The 1/2 Hour Workout

time challenged?  granted an hour workout is preferable but if you only have a 1/2 hour, maybe during your lunch break or right before or after work, are there any real benefits? yes! but  in  part that depends on you and/or your trainer. you need to be disciplined enough to do it and you both need to know what type of movements to do for the most benefit.
for example-2 groups of people each did a 1/2 hour of movement. the first  group biked on a stationary bike for 30 minutes. the second group biked for 15 minutes then did 15 minutes of weight training. after 8 weeks the first group lost 3 1/2 pounds, the second lost 8 pounds. besides the benefit of greater weight loss the second group had the additional benefit of losing a greater percentage of body fat while gaining a greater percentage of muscle or lean body mass. most of us need and want more lean body mass to make us healthier, stronger and able to burn more calories- even when we are not working out.
so if you are not working out because you only have 30 minutes- think again the benefits are worth it.

Had Enough of the Cold? Maybe not….

another cold, snowy day. i have been walking on the treadmill watching johnny do his keith as pirate interpretation in pirates of the caribbean. shiver me timbers! i have 4 layers on. the room is maybe 55 degrees. as i warm up one by one the layers come off.
ah, winter. had enough of this snowy, cold weather, not planning a trip to the caribbean and spending too much time indoors? increasingly that time indoors is also at a higher temperature than it used to be.  it feels great but may also have a downside-not being in the cold enough may interfere with our bodies ability to create heat  meaning that it burns fewer calories and that adds to weight gain.
to make matters worse we also have 2 types of basic fat (isn't one bad enough!) white fat and brown fat. we want more brown fat as it  is more active so uses more energy and some of that white fat to make heat. being exposed to the cold more often just might help make more brown fat.
research indicates a reduction in white fat and an increase in brown fat and the resulting higher number of calories burned with longer cold exposure. it is estimated that if we could activate just 3 ounces of brown fat our bodies could burn an extra 400 calories a day. that could mean approximately 3 1/2 pounds lost in a month-a  cold month. but not even that cold, we are not talking sub-zero here. research has found greater brown fat activity in just 2 hours spent at 61 degrees.
not exactly a magic pill, just something to think about next time you turn up your thermostat or think that it's too cold to walk outside. i wonder if  cold showers during a caribbean stay might work?

Dark Matters

chocolate-dark chocolate-has been consumed since around 1400 bc in central and south america. thought to have medicinal qualities and used in ceremonies it was made into a drink that was quite bitter. it wasn't until the spanish brought it back to europe, honey or sugar was added and the now not so bitter drink became an expensive treat for the elite. it wasn't until the mid 1800's that the first chocolate bar was produced in england. that's when the dark became milk.
dark chocolate has little or no milk. we now know that it actually does have health benefits for our hearts, mind and energy levels. a simple explanation for the benefits is that cocoa (cacao) beans contain flavonoids that contain antioxidant properties. but to get the benefits dark matters-chocolate with at least 70% cocoa solids or higher.
don't go crazy-an ounce several times a week!
and why did chocolate become the gift of choice for valentine's day? at times it was also thought to be an aphrodisiac or maybe just very smart marketing. in any case be good to your loved ones and yourself by  remembering that in regards to chocolate-dark matters.

ps: for valentine's day you might want to try the raw, hemp brownie recipe, 12/18 post

Diet Daze

the other day, looking through the new books section at the library what do i see but another new diet book. this should not have surprised me as diet books are a multi- million dollar industry. and why is this possible? we want someone to discover the secret to weight lose and unfortunately,  even amongst those who do lose weight, many gain it right back within a year and get on the roller coaster once again.

i am not a dietician or nutritionist and am not endorsing any particular book but am writing about my own experiences and making several suggestions. i have probably read most of the diet books (partial list below) especially those written by doctors but diets don't work long term-you need to change your eating/ lifestyle habits and find what works for you. i happen to be very carb sensitive so  low carb eating works for me. portion control is also very important. one bowl of cereal shown in an ad usually contains about 2 cups of cereal and that is not a serving-read the box. calories count but not all calories are equal in the sense that eating an apple with 80 calories is different than eating the same number of calories in sugar. even small changes can make a big difference.

it is all so confusing-no wonder many people just give up. one day this food group is good for us, the next week it is not. although the one item that most experts seem to agree upon is that sugar is bad for us. also that to be successful with weight lose and maintenance we  need to engage in regular exercise.

here is a partial list of some of the more recent diet books* that you might want to check out:

• the omni diet-tans amen
• the fast diet-dr. michael mosley
• the dukan diet-dr. pierre divan
• the paleo diet-loren cordain
• grain brain-david perlmutter
• wheat belly-william davies
• why we get fat-gary taubes
• the south beach diet-arthur agatston
• the duke diet-howard eisenson
• eat more, weigh less-dean ornish

*many of these also have web sites and the fast diet was featured in a PBS show that was quite interesting