EXCESS BELLY FAT

Reducing the size of abdominal fat cells takes more than just cutting calories, it takes exercise to reduce the size of these cells. Abdominal fat is associated with metabolic syndrome, a cluster of symptoms that increases the risk for heart disease and diabetes.
The metabolic syndrome is diagnosed when someone has at least three of the following:

1. abdominal obesity
2. high triglycerides
3. low levels of high-density lipoprotein ("good") cholesterol
4. high blood pressure
5. increased levels of sugar in the blood.

In addition, excess belly fat raises the risk of developing cancer, migraine headaches, dementia, Alzheimer's disease and a host of other health disorders.

Knowing the causes and some of the dangers of excess belly fat, lets talk about how to get rid of it. I know what you are all thinking, “Oh God, she’s going to say we need to exercise.” Well, yes I am going to say that because there is no other “magic pill.”

Now, if you have read some of my other posts in this blog, you are already aware of some of the causes of excess body fat and belly fat. You may want to refer to “GOOD FAT vs BAD FAT,” for a quick reminder.

One of the best and most effective ways to lose fat, besides making good food choices, is strength training exercise. Here is how it works.

Because your body is an adaptive system, it will adapt to whatever load you place on it. Let's say you are a person with a high percentage of body fat or obese. Underneath that fat you have a strong skeletal and muscular system. Your body actually has to build muscle to carry the extra fat. Just the very act of standing, walking across a parking lot or lifting your arms up and down requires more effort when you are carrying excess body fat. Now the one advantage you have in this situation is, while you are in the process of trying to lose body fat with strength training, you can maintain your muscle mass and bone density which will maintain a higher metabolism. That’s good news because a higher metabolism is directly associated with lean muscle mass even while you are losing body fat. The big mistake people make when trying to lose fat is they try starving or eliminating certain meals out of their day. This will cause you to also lose your lean muscle mass, therefore slowing down your metabolism. You may drop a few pounds, but you will gain it right back and usually some extra.

Remember, it's the lean body mass that's burning calories day in and day out, even when you're doing nothing. If you reduce that muscle mass by allowing it to go away (by not challenging your muscles), then your metabolism is going to slow down. The solution to all of this, the strategy I want to focus on here, is to engage in strength training while you are losing body fat. This will leave you with a greater proportion of lean body mass to body fat, meaning that you will be slimmer, yet not loose any muscles along the way.

THIS INSTEAD OF THAT

INSTEAD OF THIS                                  TRY THIS

White bread                                         Stone ground wheat bread

Whole wheat bread                              Ezekiel or sprouted grain 
                                                            bread
Cream of wheat                                   Old fashioned oatmeal

Cheerios                                              Kashi Heart to Heart

White rice                                            Brown or wild rice

White potato                                        Sweet Potato or Yam

Microwave popcorn                              Air popped popcorn

Cream sauce                                       Tomato based sauce

Cream soup                                        Clear or broth soups

Ranch dressing                                    Italian dressing

Corn oil                                              Olive or grape seed oil

Milk                                                    Almond or Soy milk

Soda                                                  Carbonated water

Cheeseburger                                     Boca burger with soy cheese

Cheddar cheese                                 Soy cheese

Hamburger                                        Grilled chicken burger

French fries                                        Baked sweet potato fries

Fried chicken                                     BBQ or broiled chicken

Pork bacon                                       Turkey or soy bacon

Iceberg lettuce                                   Romain lettuce, baby spinach

Chocolate bar                                    Carb Control bar

Doritos                                              Blue corn chips

Dessert                                             Yogurt with fresh berries

BONE PROTECTING BENEFITS OF VITAMIN D

Why most of us should be taking Vitamin D supplements
When it comes to vitamin D, a few minutes in the sun is all you need, correct? Well, that depends. As it turns out, that is easier said than done for many of us. Draw a rough line across the country from San Francisco to Richmond, Virginia. If you live north of that line, it’s impossible to get enough sun exposure during the winter months to maintain adequate blood levels of vitamin D. And even during the summer, you may not be getting enough vitamin D. That’s especially true if you spend a great deal of time inside, out of the heat—or, ironically, if you’re particularly meticulous about using sunscreen, covering up, and seeking the shade when you’re outside.
Aging and racial background also affect vitamin D status. As we age, our skin doesn’t synthesize vitamin D as efficiently, and our kidneys are less able to convert vitamin D to its active hormone form. As for ethnicity, melanin—the pigment that gives skin its color—reduces the efficiency of vitamin D synthesis from sunlight; therefore dark-skinned individuals require even more sunlight to maintain adequate vitamin D levels.
Compounding the problem of lack of sunlight exposure is that there are not many dietary sources of vitamin D. Supplements may be the most reliable way to achieve adequate vitamin D levels.

Why Vitamin D Is Critical for Bones
Vitamin D is actually a hormone that helps maintain bone strength by regulating the minerals calcium and phosphorus in bone. Vitamin D also regulates the absorption of calcium and phosporous from the intestines, thereby regulating bone turnover and mineralization. In children, a low blood concentration of vitamin D can lead to rickets. In adults, it leads to bone loss, osteoporosis, and an increase in fracture risk. Indeed, a number of studies have confirmed that vitamin D intake may help prevent osteoporosis in older adults and lower the risk of fractures.

The Role of Vitamin D in Preventing Falls
The lower risk of fractures may be due in part to another benefit of vitamin D: its role in muscle and leg strength. Leg weakness is a common symptom of severe vitamin D deficiency. But recent studies have found that even apparently healthy people may be negatively affected by less-than-optimal intake of vitamin D. In a study of more than 4,000 men and women age 60 years and older, people with lower vitamin D levels walked more slowly and had more trouble getting out of a chair than did those with higher levels. The study accounted for such variables as age, arthritis, and weight.

And in another study, of 1,200 older women, 400 IU of vitamin D per day cut a woman’s risk of being injured in a fall by more than 20%. Higher doses of vitamin D had an even greater effect.

How Much Vitamin D Do You Need?
The National Osteoporosis Foundation recommends 400-800 IU of vitamin D per day for those under age 50 and 800-1,000 IU pr day for men and women age 50 and over. Most people will need to rely on vitamin D supplements to ensure an adequate intake. (One note: Because of potential toxicity, the upper daily limit from supplemental vitamin D is currently set at 2,000 IU for all adults.)

Relying on fortified milk is an imperfect strategy, as studies over the years have found varying levels of vitamin D relative to the label claims. Moreover, many people don’t drink milk because of lactose intolerance, and cheese, yogurt, and other dairy foods often aren’t fortified. Many ready-to-eat cereals are fortified (albeit with modest amounts per serving), and some researchers are urging the government to institute mandatory fortification of more grain-based foods, such as breads and pasta. While the amounts are likely to be modest per serving, the overall number of servings per day might boost intake as much as 200 IU per day of vitamin D.
A serving of fatty fish—such as salmon, tuna, or mackerel—is another option for people interested in consuming foods high in vitamin D. In fact, it provides roughly two to three times more vitamin D than milk, depending on the particular fish. But taste and cost are considerations for many people.

Vitamin D Recommendations If You Have Osteoporosis
If you’ve been diagnosed with osteoporosis and are being treated with a bisphosphonate or another drug, that doesn’t excuse you from keeping an eye on your vitamin D intake. In a study of more than 1,500 postmenopausal women who were being treated for osteoporosis, researchers found that more than half of the women had inadequate vitamin D levels. This persisted across all age groups and geographic locations. The researchers noted that the women in the study, because of their osteoporosis diagnosis, “were expected to be more aware of the importance of vitamin D to bone health than the general population.” The fact that they let it slide might mean that they thought that whatever drug they were taking for osteoporosis was all they needed—or that vitamin D is still not getting the attention it deserves.
 -Johns Hopkins Health Alerts-

FOODS TO AVOID

I recommend not only avoiding these foods, but if you have any of them in your kitchen and you care anything about your health, throw them out. At the very least cut way back on them.

Hydrogenated Fats and Trans Fats - These are man-made fats used in bakery items and stick margarine. Studies have shown that it isn't so much how much fat there is in your diet that causes problems, it is more of what kind of fat you are eating, and hydrogenated and trans fats are the worst.

Nitrates - Many foods, especially cured meats such as bacon and hot dogs, use nitrates to preserve color and maintain microbial safety.

Alcohol This one item has created more problems than all the rest put together. Of course, it is possible to consume alcohol wisely and safely and enjoy it immensely, such as a fine glass of wine with a delicious dinner. I said a glass of wine not 3 or 4. But even if you exercise caution in no other area of your diet, this is the area where you should.

Saturated Animal Fats That means fatty meats, especially beef and pork, or the skin on poultry. It also includes full-fat dairy products such as cheese, milk and cream. Fatty meat and dairy products do have some contributions to make to a diet, but none that can't be found elsewhere.

Soda Drinking soda is a poor way to get fluids. They are full of sugar or artificial sweeteners and often contain caffeine, artificial colors and flavors. Substitute homemade soda by mixing sparkling water with fresh, 100 percent juice.

High-Fat Snacks, Chips These snacks are usually full of saturated fats and tons of salt. Instead, focus on fruits and non-fat whole grains for snacking.

White flour, salt, sugar, white rice, white potatoes.
These carbohydrate rich foods include, but are not necessarily limited to: bagels, breads, cakes, cereal, chocolate, cookies, crackers, danish, fruit juices, ice cream, potato chips, pasta, potatoes, pretzels, rice, pie, and sugar-sweetened beverages.
Whenever we have this commanding and powerful craving or hunger for carbohydrate rich foods, they may contain the ingredients listed above.  A regular and daily intake of these types of foods will only stimulate and escalate our insatiable need for junk food, sweets, starches, and prepared snacks. Carbohydrate cravings are actually caused by an imbalance in our body chemistry. The chemical imbalance is probably something that we have caused on our own. There is an over release of the hormone insulin when we ingest carbohydrate rich food, which helps make us fat, as I have explained in earlier blogs.

HEALTHY SNACKS

Did you know that snacking in between meals is actually good for you?   Here is a list of snacks to either keep on hand or take with you to work or just when you are on the go.  Remember one of the keys to weight loss and a happy body is to eat every 3 hours starting with breakfast.                                                                                                                                                                                                                         
Apple
Banana
Pear
Peach
Grapes
Plum
Orange
Berries
Watermelon
Raisins
Carrots
Celery
Broccoli
Mixed nuts (unsalted)
Tomato
Chicken noodle soup
Cauliflower
Green or red peppers
Natural nut butters & whole grain crackers
Almonds (raw)
Whole wheat cereal with skim, soy or almond milk
Trail mix
Oatmeal
Whole wheat bagel or toast
Pure bran muffins (no sugar)
Fruit smoothie
Spinach salad
Sweet potato
Broth-based vegetable soup
Light cheese stick and apple
Yogurt
Fruit cup

WHAT ARE ANTIOXIDANTS?

Antioxidants are nutrient rich molecules that boost the body's defense system against free radicals. These molecules or nutrients are in the foods we eat and they prevent or slow the oxidative damage to our body. When our body cells use oxygen, they naturally produce free radicals (by-products) which can cause damage. Antioxidants act as "free radical scavengers" and hence prevent and repair damage done by these free radicals. Health problems such as heart disease, macular degeneration, diabetes, cancer etc, are all contributed to by oxidative damage. Antioxidants may also enhance immune defense and therefore lower the risk of cancer and infection.

You are probably wondering where to get these important substances. The easiest and the best way of course is through the foods you eat. Some of the more commonly known antioxidant rich foods are the vitamin A or carotenoid group better known as carrots, squash, broccoli, sweet potatoes, tomatoes, kale, collards, peaches,cantaloupe, and apricots (bright-colored fruits and vegetables!) Then there is the vitamin C group also better known as citrus fruits like oranges and lime etc, bell peppers, broccoli, green leafy vegetables, strawberries and tomatoes. Last but not least the vitamin E and selenium group with foods like nuts, seeds, whole grains, green leafy vegetables, fish, shellfish, lean red meat, eggs, chicken and garlic. Other foods rich in antioxidants are oatmeal, flax seed and barley. Always look for brightly colored fruits and vegetables like the yellow in corn, yellow bell pepper or the deep orange in cantaloupe, butternut squash and mango, the red from lycopene in tomatoes and watermelon or the deep blues, purples or reds in berries.

So enjoy eating a variety of these foods. It is best to obtain these antioxidants from foods instead of supplements, but if you are not getting enough antioxidants in your diet then I do recommend adding supplements to your daily regimen. Vitamin C is an important antioxidant which protects against the harmful effects of free radicals. Vitamin C assists in the formation of collagen, which is important for the health of blood vessels and gums, development of bones and teeth, wound healing, resist infection, preventing and treating the common cold, has been found to decrease risk of cancer, heart disease, cataracts, and other diseases.

Co-enzyme Q10 is another antioxidant with important powers. Co-enzyme Q10 is considered a non-essential nutrient as it can be synthesized by our bodies. It is used by our bodies to produce energy. It also acts as an antioxidant protecting us from free radical damage. Its antioxidant effects are similar to those of vitamin E. Some studies also suggested that Co-enzyme Q10 stimulates the immune system.

Take these recommended antioxidants as directed and check with your doctor first to make sure they are safe with medications or other prescribed supplements.

OSTEOPOROSIS

Osteoporosis is a condition where there is a decrease in bone mass and bone density as well as an increase in the space between bones, resulting in porosity and fragility. A decrease in calcification or density of bone as well as reduced bone mass is a condition called Osteopenia which is a precursor to Osteoporosis. Osteoporosis is most prevalent in postmenopausal women. Osteoporosis commonly affects the neck of the femur and the lumbar vertebrae. These areas are considered part of the core and are located in the body where all forces come together. When there is a decrease in bone mineral density, the core is placed in a weakened state, therefore making it more susceptible to injury or fracture. Research has shown that the risk of hip fractures doubles every five years in postmenopausal women over the age of 50. Risk factors include a lack of physical activity, smoking, excess alcohol consumption and low dietary calcium intake. In order to maintain consistent bone remodeling, people must remain active enough to insure adequate stress is being placed on their bodies. This is imperative for adolescents and young adults in order to reach a high peak bone mass.

It has been proven that individuals who participate in a resistance training program have a higher bone mineral density than those who do not. For the elderly, it is recommended that fitness training focus on prevention of falling. A combination of strength training, flexibility, core and balance training best facilitate the needs of this population. Progression of exercise should be slow, well monitored and based upon postural control. Also focusing on proper breathing is very important.

You should aim for 30 minutes of weight-bearing exercise 4 to 5 days per week. Increasing leg strength may prevent falls and the hip fractures that accompany them. Resistance training should be done at least 2 to 3 days per week. Try to condition each major muscle group with at least one exercise. Balance exercises are also great and gentle on your bones and muscles, and can be done everyday. Specific attention to dietary calcium intake may also be warranted which may come in the form of increased food calcium or from specific calcium and vitamin D supplements.