Tag Archives: weight

How often should you eat – Infographic

I just stumbled across this infographic and it seemed intelligently constructed and  particularly informative. Enjoy!

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Tony

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Filed under good weight loss foods, ideal weight, infographic, infographics, Weight, weight control

Nuts Improve Cholesterol Levels – Tufts

“Nuts to you” used to be a way of putting someone down. But, according to Tufts, nuts might be a good way to get some of those pesky cholesterol levels down.

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At least part of the proven cardiovascular benefits of eating nuts can be explained by their effects on cholesterol and other blood lipids, according to new Tufts research. The meta-analysis of 61 controlled intervention trials totaling 2,532 participants found that tree nut intake lowered total cholesterol, LDL cholesterol, triglycerides and lipoproteins (particles that transport fats through the body). The major determinant of cholesterol lowering appeared to be nut dose rather than nut type, so you can eat your favorite nuts without worrying about nutrient differences.

“This meta-analysis provides the most comprehensive estimates to date of the effects of tree nut intake on major cardiovascular disease risk factors,” says Dariush Mozaffarian, MD, DrPH, dean of Tufts’ Friedman School and editor-in-chief of the Health & Nutrition Letter, who was a co-author on the study.

Lead author Liana C. Del Gobbo, PhD, adds, “Accumulating evidence indicates that nut intake lowers risk of cardiovascular disease events. Our findings showing that nut intake significantly improves the lipid profile provide critical mechanistic evidence to support a causal link between nut intake and lowered cardiovascular disease risk.” Continue reading

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Filed under cholesterol, HDL Cholesterol, LDL Cholesterol, nuts, tree nuts

Health and Fitness fun

Here are some more items I picked up in my web wandering. Have fun!

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Here is Pam Ayres reciting a delightful exercise poem from the ’70s. I thank Esme and her charming blog for this.

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Have a great Sunday!

Tony

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Filed under fitness funnies, fitness humor, lighter side of weight loss, Weight

Home cooking a main ingredient in healthier diet, study shows

This should come as no surprise to anyone who ventures in to fast food eateries or even regular restaurants.

People who frequently cook meals at home eat healthier and consume fewer calories than those who cook less, according to new Johns Hopkins Bloomberg School of Public Health research.

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“When people cook most of their meals at home, they consume fewer carbohydrates, less sugar and less fat than those who cook less or not at all — even if they are not trying to lose weight,” says Julia A. Wolfson, MPP, a CLF-Lerner Fellow at the Johns Hopkins Center for a Livable Future and lead author of the study.

The findings also suggest that those who frequently cooked at home — six-to-seven nights a week — also consumed fewer calories on the occasions when they ate out.

Wolfson presented the research at the American Public Health Association’s Annual Meeting in New Orleans, La., on November 17. The study was published online in the journal Public Health Nutrition.

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Filed under fast food, fast foods, home cooking, restaurant meals

Fitness fun

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Tony

 

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Early birds may make healthier food choices -Study

Benjamin Franklin famously extolled the virtues of early risers saying, “early to bed, early to rise, makes a man healthy, wealthy and wise” – and a new study adds scientific data to the claim that morning people may in fact be healthier. By comparing “morning type” people with “evening type” people, researchers found that morning people ate more balanced foods overall and ate earlier in the day. Published in Obesity, the scientific journal of The Obesity Society (TOS), this is the first study of its kind to examine what and when people with different internal time clocks eat, including macronutrients like carbohydrates, protein and fat.

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“Early birds may have an extra advantage over night owls when it comes to fighting obesity as they are instinctively choosing to eat healthier foods earlier in the day,” said TOS spokesperson Courtney Peterson, PhD, of the University of Alabama at Birmingham. “Previous studies have shown that eating earlier in the day may help with weight loss and lower the risk of developing diabetes and heart disease. What this new study shows is that our biological clocks not only affect our metabolism but also what we choose to eat.”

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The Sweet Truth About Chocolate

Herewith my reminder from last year on Valentine’s Day Eve.

Tony

One Regular Guy Writing about Food, Exercise and Living Past 100

In view of Valentine’s Day tomorrow and tons of chocolate being consumed in honor of it, I thought it might be useful to get a taste of chocolate’s impact on our health.

Medical News Today says, “Throughout the years, chocolate has been on the end of a lot of bad press because of its fat content, and its consumption has been associated with acne, obesity, high blood pressure, coronary artery disease and diabetes.

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“However, ‘the recent discovery of biologically active phenolic compounds in cocoa has changed this perception and stimulated research on its effects in aging, oxidative stress, blood pressure regulation, and atherosclerosis. Today, chocolate is lauded for its tremendous antioxidant potential.’
The potential benefits of eating chocolate may include:
▪    lowering cholesterol levels
▪    preventing cognitive decline
▪    reducing the risk of cardiovascular problems.

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Weight loss facts that work

Since eating temptations abound around Valentine’s Day, I thought I would share these observations on weight.

“…. There are facts about obesity of which we may be reasonably certain — facts that are useful today,” says researcher Krista Casazza, PhD, RD, from the department of nutrition sciences at the University of Alabama at Birmingham, in a prepared statement, WebMD reported.

Here they are:

1. “Your genes are not your destiny. Moderate environmental changes can promote as much weight loss as even the best weight-loss drugs.”

I love this one. So often people use ‘bad genes’ as an excuse for their weight problems, ignoring completely their own bad eating habits.

2.”Even without weight loss, physical activity improves health.”

Another winner. I have reiterated this statement in at least 25 different posts on this blog. Eat less; move more; live longer.

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3. “Physical activity or exercise in the right amounts does help people lose weight.”

Amen. Listen to Uncle Sam.

4. “Continuation of conditions that promote weight loss helps people keep the weight off. Think of obesity as a chronic condition.”

Likewise, I think of good eating and exercise habits as chronic, too.

5. “For overweight children, involving the family and home environment in weight-loss efforts is ideal.”

6. “Providing actual meals or meal replacements works better for weight loss than does general advice about food choices.”

Both 5 and 6 sound like first rate advice.

7. “Weight-loss drugs can help some people lose weight.”

I am not going to argue with the experts here, but I sincerely doubt that the weight stays off if they don’t change their eating and exercise habits. I repeat my recommendation to pay attention to what you eat and exercise regularly. That will melt the pounds away. You won’t need drugs.

8. “Bariatric surgery can help achieve long-term weight loss in some people.”

The study was supported in part by the National Institutes of Health. Our tax dollars at work.

I would like to say for the record that I don’t believe losing weight works. It is only temporary at best. If, instead, you get your head on straight and aim to live a healthy life by eating intelligently and exercising regularly, I can promise that you will never have a weight problem.

Tony

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Filed under ideal weight, Weight, weight control, weight loss, weight loss drugs

Bike love ❤️

I just ran across these in my web wanderings and wanted to share them. If you ride a bike you get it. If you don’t, maybe you should consider it.

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Maybe this is actually a yoga picture, or gymnastic shot more than a bike one, but I loved it.

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Tony

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Filed under biking, cardio exercise, Exercise, exercise benefits, regular bike riding

Why Should I Eat More Dark Chocolate?

With Valentine’s Day fast approaching, I thought it worth revisiting this post I did on eating more dark chocolate.

Enjoy!

Tony

One Regular Guy Writing about Food, Exercise and Living Past 100

Before starting, let me clarify that the word ‘more’ in the header assumes you are eating little or no dark chocolate at present because here in the U.S. we primarily eat milk chocolate. How much? Good question. Some 71 percent of the chocolate we eat is milk chocolate. And, how much total?

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The World Atlas of Chocolate puts the U.S. in 11th place worldwide in per capita chocolate consumption with a paltry 11.5 pounds per year. Switzerland is in first place with more than double that total.

As far as a definition of dark chocolate goes, the U.S. has no fixed percentage of cocoa content to define dark chocolate. In practice, however, it seems that 70 percent cocoa solids qualifies as dark chocolate.

But why eat more dark chocolate? Experience L!fe says, “Sure, chocolate’s exquisitely decadent. But its primary ingredient, cocoa, has triple the antioxidants of green tea, helps reduce…

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Tricking Your Brain Into Helping You Lose Weight

If, like many folks, you overindulged during the recent holidays, perhaps this item I wrote back when the blog was still in diapers might be of help.

Besides, I think the brain is amazing and we can’t know too much about it.

Tony

One Regular Guy Writing about Food, Exercise and Living Past 100

Regular readers know that I am retired and have been taking courses from The Great Courses for some time. Lately, I have become fascinated with the brain and how it functions.

The latest class I am studying is “The Neuroscience of Everyday Life” taught by Sam Wang, Ph.D, Associate Professor of Molecular Biology and Neuroscience at Princeton University. Additionally, Professor Wang is the co-author of the best-selling book Welcome to Your Brain which has been translated into 20 languages.

Here is the best-selling book Professor Wang co-wrote

I have only just begun reading the book, but I ran across a passage on page 36 that I thought would interest and benefit readers of the blog. The following is from a two-page write-up titled Tricking Your Brain Into Helping You Lose Weight.

This is the conclusion of those two pages:
“Early food exposure influences dietary preferences in adulthood, and eating habits…

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Filed under brain, brain function, Exercise, exercise and brain health, overweight, Snacking, Weight, weight control, weight loss

How to make exercise resolutions stick – The Gov

I am pretty much a believer that the words, “I’m from the government and I’m here to help,” are contradictory.  However, every once in a while when it comes to the subject of health, government agencies can prove helpful. I think one of the keys to living a long and healthy life is to exercise regularly.

Following are suggestions from the National Institute of Diabetes and Digestive and Kidney Diseases NIDDK).

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This is me riding my bike, an exercise that I love. If you find one you will look forward to doing it and very likely continue.

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Guys – Get that check up

I started writing this blog for guys nearly seven years ago. The idea was that women did a great job of keeping track of their health; men, not so much. Over the course of writing it, I have found that more than half of my readers are women who are paying attention to their  health, so the focus shifted from guys to simply good health and living past 100. But, according to this little infographic, guys still don’t do a very good job. With 34% of men over age 20 overweight or obese, guys need to wake up.

I hope this little Men’s Health 101 from Texas A&M University Health Science Center gives you a wake up call.

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Tony

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Filed under blood pressure, medical check ups, men's health, overweight, Weight, weight loss

Some midweek holiday food funnies …

The week between Christmas and New Year’s is always a limbo period. It’s shortened by the holidays and we are preoccupied by the social turmoil. So, here are some humorous items on holiday fare.

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Happy holidays!

Tony

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Filed under holiday eating, holiday weight gain

What is My Ideal Weight?

As we are in the throes of the holiday season, you may have been asking yourself that question lately. If so, you have come to the right place.

When starting writing this blog nearly seven years ago, I weighed 165 pounds. At 5’9″ tall, I was happy at that weight. It was the lowest I had been in the previous 20 years. At my worst, I weighed around 225 lbs. You can read about that in – How I Lost 50 Pounds in 52 Weeks.

Since starting the blog, I have become very aware of my consumption of food each day as well as my actions to burn off excess calories and to provide necessary exercise for my body. It is a fact that I have focused on my own health more since starting the blog than at any time in my life. As a soon to be 77-year old who has buried both parents as well as several other aged loved ones, I am very much aware of my own mortality and would like to forestall it as long as possible. I also have a 22-year old daughter whom I would like to see grow up.

Getting back to my ideal weight, because of my focus on good health, I have adopted healthy habits on the positive side and avoid negative ones. So, today, nearly seven years after starting this blog, I find myself weighing 150 pounds. Because I weigh myself every day, I am not surprised at that, but, considering that I thought I was at my ideal weight at 165 , I am a bit surprised. So, what should I weigh? One of the factors contributing to the complexity of this question is the testimony of the senses. What we see looking out at our fellow humans is a skewed population which has 60 percent overweight and 30 percent obese. You need to keep that in mind when thinking about your own weight.

Although I stand 5’9″ tall, I have a small frame. My wrist measures less than 7 inches around.

I found what I consider to be a really helpful web page on the subject and will share it with you here. It was created by Dr. Steven B. Halls in 2008.

According to this page, the average weight that other people of my age, height, weight and gender would describe as their ideal weight is 152 pounds.

The medical recommendation is a range of 129 to 169 pounds. This recommendation is based on a Body Mass Index (BMI) range of 19-25. My current BMI is 21.9. Just for the record, I don’t like BMI as a weight metric. You can check out my post Don’t Get Hung up on Your BMI if you want more info on it.

Other results, based on possibly out of date criteria, the weight look up tables of the Metropolitan Life Insurance company in 1979, offer 144 to 154 pounds. The Met Life tables show values that are too large for short people and wrong for tall folks and have no age modifiers.

So, even though I find myself nearly 20 pounds below what I thought was my idea weight back when we started writing the blog, I am actually right in the correct range.

If you are looking at this because it is near year end and you are thinking about ‘getting healthy’ in the coming year, this is a good starting point. Best of luck.

You can read some very useful guidelines on my Page How to Lose Weight (and Keep it Off) Page.

Tony

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Filed under aging, Exercise, exercise and brain health, exercise benefits, ideal weight, Weight

Merry Christmas and Season’s Greetings!

I couldn’t have said it better myself. Oh wait, I did.

Tony

One Regular Guy Writing about Food, Exercise and Living Past 100

I hope this edible Christmas tree will give you healthy ideas about your eating this holiday season and in the coming year.

While you are thinking about it, don’t forget that you need to exercise, too. You won’t be exercising just to burn calories. Exercise benefits your brain and body in many ways. Check out the exercise tags at the right to read further on this.

I hope you will enjoy all the benefits of good food and exercise! Eat less; move more; live longer. Healthy eating is healthy aging and we all want that. Okay, we seniors are more aware of it than you younger folk, but keep at it and you will come realize and appreciate it too.

Best wishes for this holiday season!

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Tony

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Filed under healthy eating, healthy foods, healthy habits, Weight, weight control, weight loss