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Tuesday, November 29, 2011

How do successful dieters make weight release permanent?

Recently a new study was presented at the Obesity Society  ( a subset of the National Weight Control Registry ). 3000 people who successfully  managed their weight were asked to answer yearly questionnaires over a 5 year period. These 9 techniques seemed to stand out:

1) Tracked their food intake.
2) Counted calorie or fat grams or used commercial weight-loss programs to track food intake.
3) Ate about 1800 calories a day, and less than 3000 calories a day.
4) Ate breakfast regularly.
5) Ate similar foods regularly and didn't splurge much on holidays or special occasions.
6) Walked about an hour a day or burned the equivalent calories on another activity.
7) Watched fewer than 10 hours of TV a week.
8) Weighed themselves at least once a week.
9) Limited the amount they ate out ( average of only 3 times a week).     

click here for description of Your Wellness Buddy  coaching package designed to help with sustaining change

Why is saliva important?

Saliva begins the digestive process and keeps the mouth lubicated. During one lifetime, a person can produce enough saliva to fill two swimming pools.

Monday, November 28, 2011

Do women's hearts beat faster then men's?

Yes, they do because women tend to be smaller then men and also have less mass to pump blood to.  Medical research has also found that many treatments (for heart attack) that work for men have to be adjusted to work for women.  

Do our feet have sweat glands?

Feet have 500,000 sweat glands which can produce about a pint of sweat a day. THis may help explain why gym shoes can smell. Men also have more sweat glands  then women do.  

How many functions does the liver have?

It is said that the liver has over 500 different liver functions, and is one of the busiest organ in the body. It produces bile, helps in the decomposition of red blood cells, synthesises plasma protein, and aids in detoxification, and many more.  

How fast is a sneeze?

We can sneeze at speeds of 100 mph, which is a good reason to cover our mouths when sneezing. Have you ever tried keeping your eyes open when sneezing?  

Sunday, November 27, 2011

How often does the stomach lining replace itself?

The reason why the stomach lining keeps replacing itself, every 3 to 4 days,  is that it would, otherwise,  dissolve due to our strong digestive acids.  An ulcer is when the stomach acids burn through the lining quicker than it can replace itself. Ouch!! 

Does physical activity trump genetic expression?

The Institute of Metabolic Science in the UK report that even small amounts of exercise (30 minutes a day for 5 days a week) can counter the DNA predisposition to obesity. This physical activity can include walking the dog, gardening, or commuting to work by bike.

This study focused on the FTO gene which was first linked to obesity in 2007; people with this gene were measured to have a 30% higher risk of obesity. This gene is common: 74% Europeans, 76% African Americans, and 44% of Asian descent carry this gene.

They found that if people exercised the risk of obesity could drop by 27%.

In order to confirm this statistic, the researchers went back to all FTO gene studies (both published and unpublished) in order to standarize the data.  They found that more than one hour of moderate to vigorous activity a week, was enough to influence this particular gene.

The researchers were not able to determine how exercise trumped the effects of genes, just that it did.        

Saturday, November 26, 2011

What's the difference between being trapped and being stuck?

A most respectable psychologist, Ben Michaelis, recently pondered on the difference between being trapped and being stuck. He wrote that being trapped, is when struggling to get free, sinks you deeper into trouble...like ignoring debt generates even more debt via fines, interest, and penalties.

Being stuck, though, even though it may feel as if trapped, still allows one to get free with enough patience and effort.  

Dr Michaelis's three tips to avoid falling the trap of feeling trapped is to:

1) Reframe the situation. Say, "I am not trapped, just stuck".  say it over and over again.
2) Take one action. Do one small thing to begin getting unstuck. One small step is a reminder that change is within reach.
3) Commit to doing one thing the next day. Write it on a piece of paper and  put it somewhere prominent so you will sure to see it.   

Repeat numbers 2 and 3 each day until momentum is yours and the feeling of being trapped has faded. 

What is the best way to keep hunger hormones balanced?

Hunger hormones are leptin and grhelin. Permanent weight control involves maintaining balance between these two hormones. Here are the 7 ways to keep hunger hormones balanced:
1) Eat 3 meals a day
2) Space calories throughout the day; no food bingeing.
3) Pay attention to hunger.
4) Sleep 8 hours a night.
5) Exercise.
6) Ger treatment for stress, depression, pain, and substance abuse.
7) Never stop.