Along with its wonderful health benefits olive oil has many uses here are a couple.
Shave with it in place of shave cream. Shine stainless steel. Prevent wax from sticking to the candle holder. Pet care, add a little (1/8-1/4 tsp) to prevent hair balls. Moisturize cuticles. Treat dry skin. Unstick a zipper (avoid the fabric). Dust wood furniture. Lubricate squeaky doors.
I don't do any of these things but know some people who do. Check with your doctor, vet or manufacture before you do any of these things.
Monday, January 25, 2010
Thursday, January 14, 2010
2010 Weight Lose Series No. 4
The most common question I get regarding weight loss is how many calories (Kcal) can I have to eat a day. The first thing you need to understand is a formula is only as good as the information that goes into it. Everyone is different. Even your twin sister is different regardless of your DNA match will be different.
There are lots of formulas for weight loss. I use The Harris-Benedict Principle when calculating Basal Metabolic Bate (BMR). Here's the formula.
Men
66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.76 x age in years)
Women
655 + (4.35 x weight in pounds) + (4.7 x height is inches)
Then multiply in a factor for daily activity
Little to no daily Exercise BMR x 1.2
Light Exercise (1-3 days per week) BMR x 1.375
Moderate Exercise (3-5 days per week) BMR x 1.55
Heavy Exercise (6-7 days per week) BMR x 1.725
Very Heavy Exercise (Twice a day, extra heavy workouts) BMR X 1.9
A Male Example
35 years old, 5' 10" 180 pounds
66 + 6.23 x 180 (pounds)= 1121.4
+ 12.7 x 70 (inches)= 889
- 4.7 x 35 (years)= 164.5
BMR=1911.9
X Moderate Activity (3-5 Days per week)
1911.9 x 1.55=
2963.45 Calories per day
To maintain current weight
If you want to lose weight you must have a negative Kcal balance or burn more Kcal each day than you eat. Many trainers encourage people to reduce your Kcal intake by 500 a day. I want my people to eat 250 fewer and burn 250 more to achieve the 500 total calorie negative balance.
The important factor for you to know is what percent of each macro nutrient do I need daily. What is my body's need in terms of fats, protein and carbohydrates?
What should I eat?
There are lots of formulas for weight loss. I use The Harris-Benedict Principle when calculating Basal Metabolic Bate (BMR). Here's the formula.
Men
66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.76 x age in years)
Women
655 + (4.35 x weight in pounds) + (4.7 x height is inches)
Then multiply in a factor for daily activity
Little to no daily Exercise BMR x 1.2
Light Exercise (1-3 days per week) BMR x 1.375
Moderate Exercise (3-5 days per week) BMR x 1.55
Heavy Exercise (6-7 days per week) BMR x 1.725
Very Heavy Exercise (Twice a day, extra heavy workouts) BMR X 1.9
A Male Example
35 years old, 5' 10" 180 pounds
66 + 6.23 x 180 (pounds)= 1121.4
+ 12.7 x 70 (inches)= 889
- 4.7 x 35 (years)= 164.5
BMR=1911.9
X Moderate Activity (3-5 Days per week)
1911.9 x 1.55=
2963.45 Calories per day
To maintain current weight
If you want to lose weight you must have a negative Kcal balance or burn more Kcal each day than you eat. Many trainers encourage people to reduce your Kcal intake by 500 a day. I want my people to eat 250 fewer and burn 250 more to achieve the 500 total calorie negative balance.
The important factor for you to know is what percent of each macro nutrient do I need daily. What is my body's need in terms of fats, protein and carbohydrates?
What should I eat?
Sunday, January 10, 2010
2010 Weight Lose Series No. 3
So lets identify your demon. What or who is the cause of your weight gain.
I always ask people about their job. What do they do during the day and week. Is their job active or do they spend the time at a desk. How do they spend lunch, work, exercise, skip it because the "job" requires your lunch time. Does the culture of the job encourage or reward fitness in the work place. If the company has vending machines what's in them? Does the job offer gym memberships, nutritional counseling or fitness at the site? So its not just the activity on the job that may effect your weight gain. The obvious factor (labor on a construction site or desk worker) is not always the only factor.
Screen time used to be the amount of time you spend watching television. Today its, computers, smart phones, iPhones, Playstation or XBox, not to mention the TV, DVD and movies we watch. The amount of time people spend in front of a screen is going up. We now tell people to chart the time they spend doing any screen activity. Some are just amazed. If you do you may want to make the time more productive. Set schedules for email, voice mail, etc (no more than 2 times a day). Tell people when you will answer email (if you do). If you do this at work you'll be more productive. Do the same with voice mail. Limit how much time you spend watching TV, playing Xbox, (you pick) or get rid of it. My wife and I never used the digital converter boxes for our TV and haven't missed it at all.
Eat the wrong food. When I say eat the wrong food it's usually processed or fast food. One thing I have learned is that fast food often tastes great. But that doesn't make it healthy or provide nutrients you need. People often wonder why after the consume a lot of food they are still hungry. First the brain will tell you that you are not hungry about 20 minutes after a meal. So wait 20 minutes. Many still feel this way after an hour or two and don't know why. Often it's because you eat but the food you eat is so broken down and processed that it no longer offers the nutrients you need daily. Our bodies need quality protein, carbohydrates, fats, vitamins, minerals and water and if it's not getting them it will ask for them (more Kcals).
Emotional eater. We all know one. Bad day, comfort food, break-up means ice cream or beers. Pick your emotional food. I can't fix this stuff and would refer you to a professional who can. Bottom line is the food is not the problem food is how people deal with a problem in the short turn. The only thing I know is that I don't know, but food isn't the answer.
Lack of sleep. Hard to deal with especially a young family. Parents will lose sleep with a new born and there are nights when the boogie man will be real to your 3-year old. We lose sleep unfortunately many studies link loss of sleep and weight gain. Sleep loss decreases deep sleep and that decreases our Human Growth Hormone (HGH). HGH is a protein that helps our body regulate proportions of fat and muscle. Loss of sleep may reduce your body's ability to metabolize carbohydrates as well.
Friends vs. foes. Sometimes it who we hang out with that will cause weight gain. Look at your friends if they always want to eat (socially) find some who ride bikes, run, hike with their spare time.
I always ask people about their job. What do they do during the day and week. Is their job active or do they spend the time at a desk. How do they spend lunch, work, exercise, skip it because the "job" requires your lunch time. Does the culture of the job encourage or reward fitness in the work place. If the company has vending machines what's in them? Does the job offer gym memberships, nutritional counseling or fitness at the site? So its not just the activity on the job that may effect your weight gain. The obvious factor (labor on a construction site or desk worker) is not always the only factor.
Screen time used to be the amount of time you spend watching television. Today its, computers, smart phones, iPhones, Playstation or XBox, not to mention the TV, DVD and movies we watch. The amount of time people spend in front of a screen is going up. We now tell people to chart the time they spend doing any screen activity. Some are just amazed. If you do you may want to make the time more productive. Set schedules for email, voice mail, etc (no more than 2 times a day). Tell people when you will answer email (if you do). If you do this at work you'll be more productive. Do the same with voice mail. Limit how much time you spend watching TV, playing Xbox, (you pick) or get rid of it. My wife and I never used the digital converter boxes for our TV and haven't missed it at all.
Eat the wrong food. When I say eat the wrong food it's usually processed or fast food. One thing I have learned is that fast food often tastes great. But that doesn't make it healthy or provide nutrients you need. People often wonder why after the consume a lot of food they are still hungry. First the brain will tell you that you are not hungry about 20 minutes after a meal. So wait 20 minutes. Many still feel this way after an hour or two and don't know why. Often it's because you eat but the food you eat is so broken down and processed that it no longer offers the nutrients you need daily. Our bodies need quality protein, carbohydrates, fats, vitamins, minerals and water and if it's not getting them it will ask for them (more Kcals).
Emotional eater. We all know one. Bad day, comfort food, break-up means ice cream or beers. Pick your emotional food. I can't fix this stuff and would refer you to a professional who can. Bottom line is the food is not the problem food is how people deal with a problem in the short turn. The only thing I know is that I don't know, but food isn't the answer.
Lack of sleep. Hard to deal with especially a young family. Parents will lose sleep with a new born and there are nights when the boogie man will be real to your 3-year old. We lose sleep unfortunately many studies link loss of sleep and weight gain. Sleep loss decreases deep sleep and that decreases our Human Growth Hormone (HGH). HGH is a protein that helps our body regulate proportions of fat and muscle. Loss of sleep may reduce your body's ability to metabolize carbohydrates as well.
Friends vs. foes. Sometimes it who we hang out with that will cause weight gain. Look at your friends if they always want to eat (socially) find some who ride bikes, run, hike with their spare time.
Thursday, January 7, 2010
2010 Weight Lose Series No. 2
So what causes weight gain. It's really simple to understand but for some difficult to accept. If you put more gas in your car that it can hold in the tank it will just spill. If you eat more calories than you burn on that day you're going to store them some where at fat. Thus, weight gain is a positive (increase) calorie imbalance.
So what causes that imbalance. Lets begin with Metabolic Rate Change, as we age we need fewer calories. As children our bodies change with growth and development daily. We need a lot of nutrients and energy delivered in our food. But just like when a building is completed you don't keep the crew around adding bricks to the walls. You hire a leaner maintenance crew. They repair and keep the building in good shape. Well once you're an adult you can forget about that one more growth spurt. That means you don't need the same calorie intake you did as a kid. Eat fewer calories and stop adding bricks to your stomach and hips!!
That means we often gain weight through our behavior. How much do you move during the day? How much do you eat. Do you go out after work for a "cold one?" Do you eat that last doughnut so it won't get stale (we don't want to waste food). Eat seconds and thirds at dinner and then not eat breakfast because they're not hungry. I know some people who would leave work stop for some fast food on the way home and then have dinner with the family. All bad behavior. Stop it, food is chemistry.
Culture is a factor with some. If you watch the show "the biggest loser" you may remember two cousins who are Tongan. They spoke about the Pacific Islanders, "their people" and how eating a lot and being fat is the norm. What they went though at the shows' campus motivated them to work with their people and teach them about fitness and health. Now before you write something nasty and say I'm pointing fingers at race or color think about the culture the holidays bring. How many people talk about weight gain during the holidays. Think about the blogs and articles that are written with a focus on holiday weight gain. That's culture as well but some just eat everything in site no matter, just because it's the holidays.
Environment is also a factor with some. Where some work can lead to weight gain. I often wonder if people who work at fast food places eat too much of the food there because it's available. I do believe that many create their own environment with the things they do, the people they hang out with and the places that they live.
According to studies people in a lower socioeconomic class are more likely to eat too much, and or eat less nutritious food. Unfortunately, people with less education, money and access to information are more likely to become obese and stay obese.
Lastly is the one I hear as an excuse the most. Gene disorder, well true in some cases. I feel for kids diagnosed with Prader-Willi and some other disorders. But people tell me that their parents are or were fat and that's why they're fat. Fat parents are not a genetic disease. They ate too much and if you're fat so do you. So stop blaming your parents.
So there are the most common causes people who have gained weight do it. Is it that you are older today and haven't changed your behavior. Is culture, environment or socioeconomic status an issue. Or is it your parents. If it is a genetic disorder then see a doctor who specializes in it as soon as you can.
So what causes that imbalance. Lets begin with Metabolic Rate Change, as we age we need fewer calories. As children our bodies change with growth and development daily. We need a lot of nutrients and energy delivered in our food. But just like when a building is completed you don't keep the crew around adding bricks to the walls. You hire a leaner maintenance crew. They repair and keep the building in good shape. Well once you're an adult you can forget about that one more growth spurt. That means you don't need the same calorie intake you did as a kid. Eat fewer calories and stop adding bricks to your stomach and hips!!
That means we often gain weight through our behavior. How much do you move during the day? How much do you eat. Do you go out after work for a "cold one?" Do you eat that last doughnut so it won't get stale (we don't want to waste food). Eat seconds and thirds at dinner and then not eat breakfast because they're not hungry. I know some people who would leave work stop for some fast food on the way home and then have dinner with the family. All bad behavior. Stop it, food is chemistry.
Culture is a factor with some. If you watch the show "the biggest loser" you may remember two cousins who are Tongan. They spoke about the Pacific Islanders, "their people" and how eating a lot and being fat is the norm. What they went though at the shows' campus motivated them to work with their people and teach them about fitness and health. Now before you write something nasty and say I'm pointing fingers at race or color think about the culture the holidays bring. How many people talk about weight gain during the holidays. Think about the blogs and articles that are written with a focus on holiday weight gain. That's culture as well but some just eat everything in site no matter, just because it's the holidays.
Environment is also a factor with some. Where some work can lead to weight gain. I often wonder if people who work at fast food places eat too much of the food there because it's available. I do believe that many create their own environment with the things they do, the people they hang out with and the places that they live.
According to studies people in a lower socioeconomic class are more likely to eat too much, and or eat less nutritious food. Unfortunately, people with less education, money and access to information are more likely to become obese and stay obese.
Lastly is the one I hear as an excuse the most. Gene disorder, well true in some cases. I feel for kids diagnosed with Prader-Willi and some other disorders. But people tell me that their parents are or were fat and that's why they're fat. Fat parents are not a genetic disease. They ate too much and if you're fat so do you. So stop blaming your parents.
So there are the most common causes people who have gained weight do it. Is it that you are older today and haven't changed your behavior. Is culture, environment or socioeconomic status an issue. Or is it your parents. If it is a genetic disorder then see a doctor who specializes in it as soon as you can.
Wednesday, January 6, 2010
Where are all the Trans Fats
A study published in the J of the American Dietetic Association in February 2009 by R. H. Eckel reported that 73% of Americans know trans fats are bad but only 21% could name three trans fats. That really doesn't surprise me because I don't know if people could identify saturated fats either.
Why are trans fat so bad for us? Well one reason is the double wamy, it raises LDL or bad cholesterol and lowers the good cholesterol, HDL.
So where do you find trans fats. You will find them on labels sometimes. Unfortunately the government allows a 20% margin of error on food labels and if is less that 1 gram per serving it will go unreported (or 0) on a label. So check out the servings per and the ingredients for more accurate information. You can find trans fats in some of our favorite comfort foods like french fries, cookies, pastries (they are also high in saturated fat) think about that next time you ask for a scone at your favorite coffeehouse. Crackers, doughnuts (my favorite white flour, deep fried and covered with simple sugar, healthy), vegetable shorting are all sources of trans fats.
So should you go cold turkey and give every thing up, heck no. Just be aware of what goes into your mouth and educate yourself on foods and how "your" body uses them ( or doesn't).
Eckel, R.H. Journal of the American Dietetic Association, February 2009; vol 109: pp 288-296. Robert H. Eckel, MD, professor of medicine, physiology, and biophysics, University of Colorado, Denver; lipid clinic director, University Hospital, Aurora, Colo.
Why are trans fat so bad for us? Well one reason is the double wamy, it raises LDL or bad cholesterol and lowers the good cholesterol, HDL.
So where do you find trans fats. You will find them on labels sometimes. Unfortunately the government allows a 20% margin of error on food labels and if is less that 1 gram per serving it will go unreported (or 0) on a label. So check out the servings per and the ingredients for more accurate information. You can find trans fats in some of our favorite comfort foods like french fries, cookies, pastries (they are also high in saturated fat) think about that next time you ask for a scone at your favorite coffeehouse. Crackers, doughnuts (my favorite white flour, deep fried and covered with simple sugar, healthy), vegetable shorting are all sources of trans fats.
So should you go cold turkey and give every thing up, heck no. Just be aware of what goes into your mouth and educate yourself on foods and how "your" body uses them ( or doesn't).
Eckel, R.H. Journal of the American Dietetic Association, February 2009; vol 109: pp 288-296. Robert H. Eckel, MD, professor of medicine, physiology, and biophysics, University of Colorado, Denver; lipid clinic director, University Hospital, Aurora, Colo.
Tuesday, January 5, 2010
2010 Weight Lose Series
Recently I began a project of research on weight loss. So I sat down at my computer and Googled "weight loss." Bam, 103,000,000 hits in 0.41 seconds. I looked at a few and decided that I would look for blogs and in 0.18 seconds I had 19,500,000 blogs to check out. Not finished I checked out books on weight loss using Google, 65,848 in 0.26 seconds. Since Google offered so many books I went to Amazon.com to find out what books they offered on weight loss. Result 83,217 items. Books also provided me with CDs, tapes, DVDs etc. Including the book "Idiots guide to eating well after weight loss surgery," I had to laugh.
Why so many items, sites and blogs, can the market really be that big? Who's buying this stuff?
So I went to the CDC site and found that 23.7% of California (my healthy state) adults are obese. That means people twenty years old or older are 30% (or more) body fat. Today some say that California has a population that is 34% obese. That doesn't count the overweight group. So what happened. When I was young I remember see California as a healthy, fit or athletic state. In fact according to the CDC in 1985 <10% were obese. In 1988 we moved up to the 10-14% range and then in 1998 we bulked up to the 15-19% obese group.
It gets worse. In a 30-year study the CDC reported our US kids were also getting fat. In 1976 kids aged 2-5 years were only 5% obese but by 2006 the same group was 12.4% obese. The kids 6-10 years old grew from 6.5% in 1976 to 17% in 2006. Wow, that's almost three times the number of kids. Finally kids 12-19 years old went from 5% to 17.6 by 2006. That's more than three times the number of kids.
Now I know why Google had 103 Million sites on weight loss. That's one site for every three people in the US or 33% (that's about one for every obese American).
Why so many items, sites and blogs, can the market really be that big? Who's buying this stuff?
So I went to the CDC site and found that 23.7% of California (my healthy state) adults are obese. That means people twenty years old or older are 30% (or more) body fat. Today some say that California has a population that is 34% obese. That doesn't count the overweight group. So what happened. When I was young I remember see California as a healthy, fit or athletic state. In fact according to the CDC in 1985 <10% were obese. In 1988 we moved up to the 10-14% range and then in 1998 we bulked up to the 15-19% obese group.
It gets worse. In a 30-year study the CDC reported our US kids were also getting fat. In 1976 kids aged 2-5 years were only 5% obese but by 2006 the same group was 12.4% obese. The kids 6-10 years old grew from 6.5% in 1976 to 17% in 2006. Wow, that's almost three times the number of kids. Finally kids 12-19 years old went from 5% to 17.6 by 2006. That's more than three times the number of kids.
Now I know why Google had 103 Million sites on weight loss. That's one site for every three people in the US or 33% (that's about one for every obese American).
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