140119 Control your eating by applying Paretos’ law, Hara Hachi Bu and other techniques 2/2
Briefly, Pareto’s law states that eighty percent of the resultant effects come from twenty percent of the involved parts. In the case of food it’s that piece of pie or cake that is calling your name after you’re already full. That’s the twenty percent you don’t really need to eat.
Now that you’ve got a handle on how to control your intake at the big meal let’s take a look at some other ideas to keep your weight at its pre-Thanksgiving meal level.
A half an hour before the meal eat a big apple along with a big glass of water.
Leave the liquid calories alone. This includes pop, sports drinks and alcohol. Try skim milk instead of full or reduced fat milk.
Eat an orange instead of a glass of orange juice.
Increase your water intake. Not to ridiculous levels but at least until your urine is a pale yellow similar in color to lemonade.
Take extra helpings of fruits and vegetables but without the whipped cream and added sugar.
Eat reduced fat light mayonnaise and fat free sour cream.
After all the dishes and food have been put away go for a nice walk. Doing so helps keep your cholesterol and triglycerides at more moderate levels.
Movement is wonderful for your body. Fidgeting is good because it burns calories. Be active and you’ll feel better.
090718 Brain activation results in those addicted to food
It comes as no surprise that if you are addicted to something there are going to be changes in brain activity that clearly shows up on brain scans. Nora D. Volkow, M.D. the director of the national Institute on Drug Abuse analyzed dopamine levels in obese adults. The results of these scans advanced the theory of potential addiction to food.
In October of 2011, researchers at the Oregon Research Institute in Eugene, Oregon updated the original 2001 research. They noticed during MRIs, that regions of the brain directly related to reward and the senses were brighter in obese who anticipated a chocolate milkshake more so than when they were actually drinking the milkshake. This was not the case with the MRIs of those leaner girls participating in the study.
This would indicate that people who find food to be exciting are more likely to eat more, which results in weight gain. Going back to the original research findings in October 2011, the results of the MRIs clearly show that the more you eat high-fat and high sugar foods the less your brain responds to these foods. The outcome of such a situation is a greater internal demand for these types of foods, which ultimately results in eating more to achieve the same feeling of pleasure.
At this point is important to note that not all members of the American Psychiatric Association subscribe to the food addiction theory and it has not been formally recognized as such by this association. The objective evidence that food addiction exists is presently lacking, which leads us down the road to a question of whether not the possibility of food addiction contributes greatly to the epidemic of obesity in our nation or not.
020418 Sport and lifestyle activity-range of motion exercising
Your joints and muscles are meant to function within standardized degrees of movement, commonly referred to as the range of motion (ROM). The stronger you are within these ranges, the better protected you will be in preventing injuries from occurring. Therefore when doing your exercise routine keep in mind the following two guidelines:
- You gain the most strength within the range of motion (ROM) at which you exercise.
- The smaller the range of motion you in the joint, the less will be the carry over strength throughout the rest of the movement.
The basis of every quality strength training or fitness program relies, in part, on these two premises. As an example, let’s look at the squat while explaining these principles.
Many lifters do short range squats, known as high squats, in the gym. They get into a machine or in rare cases under a bar and drop down a few inches and call it good. In many instances this isn’t even to a parallel position, let alone below parallel where they should be before starting back up again. Depending on the load of the bar or on the machine, strength may be increased within this small range of motion but its unlikely this will happen.
This range of movement is too little and does not support normal living activities such as sitting down in a chair and then getting back up. If the strength is not developed within a range that is vital to living an active lifestyle then it is not useful. This group of fitness enthusiasts would be better served by going deeper in their squats, thereby getting a transfer of useable strength into their daily lives. This naturally leads in to the second principle.
An individual or strength athlete will become stronger when training the full range of motion. This expands the strength curve and transfers more useable muscle activity across greater degrees of the joint angle. Greater degree angles of strength protect the joint from injury, especially at the far ranges of motion.
The take home message is don’t cut yourself short with limited range of motion exercises.
290118 Changing your physical activity habits
Here we are, into the New Year and already many people have broken at least one New Year’s resolution. Are you one of them? If so, now could be the perfect time to step back and reevaluate why you’ve fallen off the wagon and are about to end up under the wheels.
New Year’s resolutions most often involve changing habits and that takes time. Your old habits won’t change in a flash. They weren’t developed that quickly and won’t go away that fast either.
Here are a few suggestions that may help you successfully succeed in achieving this year’s resolutions. They involve creating new habits to replace the old ones that are not working for you.
- Use your resolutions as your goal list. It is already written down or should be. Take this readymade list and divide it up into long term, intermediate and short term relatively easy to achieve goals. Tell others about them and begin developing your support group to help your reach each one.
- Change takes time and if you try to change everything at once then nothing will change. Go slowly in making these changes.
- Pick out the smallest and easiest habit you want to get rid of.
- These changes will take upwards of three to four months to complete. Develop and secure one small success at a time and then move onto the next one on your list.
- Since you have decided, or at least considered deciding, to begin with the smallest change on your list let me give you an example of a small something that you can do immediately. Grab a pen and paper and write down what you most recently ate or drank. Do this for a week, you will be surprised at the stuff you are putting into your body.
- If you want to start exercising, start small. Ride or walk for five minutes every day. No excuses just get the time in. Soon these few minutes will become easier to do and you will want to increase the time spent doing them. These minutes, short as they are, are the future building blocks toward more physical activity.
- If you expect these habit changes to be a walk in the park you are setting yourself up for failure. Life brings with it setbacks. How you handle them will ultimately determine your success or failure at making these habit changes permanent.
- If you didn’t reach a goal, reset it and go at it again. Don’t give up. The world is full of quitters, figure out where and why you didn’t meet the goal, readjust and move on. You can’t change the past, it’s over but you can change your future. Don’t waste time looking back; instead, keep focused on the goal.
- If today is not changed then tomorrow will not be any different.