Why Worry About Your Waist?

Because it’s a really strong predictor of a number of chronic diseases from diabetes to heart disease, plus a host of other problems. The December issue of Nutrition Action Newsletter had 8 tongue-in-cheek tips that can bulk up your belly. Here are the highlights:

1. Don’t bother getting up. OK, long ago man moved a LOT to survive. Today’s modern conveniences provide for minimal movement, if we choose. Bad choice. Our bodies were meant to move. Muscle is metobolically active tissue and it you are not doing some kind of resistence exercise, your muscle size is decreasing. Less muscle means your body needs fewer calories–although many folks continue to eat the same…thus adding more fat. Most Americans gain 1-2 pounds a year on average. It’s kind of a vicious circle. Cardio-resistence-flexibility. All 3 of these aspects should be built into your weekly routine.

2. Keep eating as much as you ate in your 20’s. Back to age related muscle decline which means your body needs less calories. Combine less muscle and activity, you definitely need fewer calories or….yeah, you guessed it. You put on more fat.

3. Bump up your calories per bite. All of our processed calorie-dense foods pack a lot of empty calories into each bite. Cutting calorie density is a good way to eat less. Try it by eating less fat and increasing your water-rich foods like fruit and veggies. Look at Men’s Health Mag or Women’s Health for articles on eating this vs. that. The provide many good options.

4. Drink your calories. OK, this one gets at “liquid candy” –you know, big gulps. Nuttin’ but sugar, honey–sugar, chemicals and bad for your body.  Along these lines are also some of those wonderfully advertised chocolate mochas with whipped cream on top! juices can be just as bad regarding sugar content. Read your labels and if given the opportunity, opt for the whole orange vs. the juice.

5.  Eat out more often…it’s so convenient. Yeah, and it’s also loaded with calories and creates major “portion distortion”!  Folks can easily consume 1000 calories on popular entrees…and then add another 1000 easily with dessert, if you aren’t careful.  Lucky us, we are served portions that feed 3-4 people and this often makes us think we need larger portions even when eating at home.

6. Look for trans fats. NOT. This stuff is awful. It adds to a product’s shelf life and bacteria won’t even eat. What’s worse, though, is what it does to you weight.  When monkeys were fed calories to maintain weight but which included trans fats…guess what?  Yep, they gained weight. Nix it.

7.  Surround yourself with food. I bet there’s a lot of this one going around due to the holidays. If it’s tempting avoid it. Like those mint M&M’s I used to buy and keep in a bowl at the house around Christmas. Not any more. They kept calling my name…! Put it out of sight or don’t even buy it at all. Avoid co-workers’ desks if they contain candy you like and stick to calls/email.

8. Get less sleep.  By now you have seen the reports on this one. Want to lose weight? Get more sleep. Sleep deprivation is often a contributor to weight gain.  When you are deprived of sleep, your appetite goes up.

Have a great weekend and take good care of yourself!

Any Oprah fans out there? Occassionally I catch her show when it’s repeated in the evening, but man does that woman and her producers get it RIGHT!  That team covers the entire mind-body-spirit connection spot on. The show is usually great, the experts are good, her book recommendations are good, the magazine is a well balanced read, her web site is good ( www.Oprah.com ) and boy, oh boy, don’t I LOVE Dr. Oz….! He’s amazing!

CoQ10 is an awesome antioxidant that not only fights free radical damage, but also drives production in our cells AND keeps our hearts pumping strong. A lot of women over 40 notice a decline in energy, but there is an easy way to combat that….first and formost…EXERCISE is my #1 remedy.  Truly, it is.  In fact, exercise, a good night’s sleep and sound nutrion can combat a SLEW of health issues.  And, when it comes to supplements, CoQ10 is one in my arsenal for healthy living because it helps fuel the process that turns fatty acids into energy.

For Dr. Oz’s recommendations for nutrients, vitamins and other supplements recommended for healthy living, you can visit Oprah’s site:  http://www.oprah.com/health/oz/programs/young/solutions/solutions_vitamin.jhtml .

 or visit with your nutritionist or dietician.