Mens Health Blog. Medical Blog

As I have pointed out, according to research, the average American male is eating 216 more calories each day and the average female is consuming 112 more calories each day than they did twenty years ago.One of the reasons for this additional consumption is that Americans have become visually accustomed to a larger portion size on their plates. They seem oblivious to the fact that the larger portion equates to a greater number of calories. Many people are shocked when I tell them that they are simply eating too much food. They are truly not aware of the caloric value of what they are eating because they have become conditioned to consume these large amounts on a daily basis. What they see in front of them looks “right.” My weight-loss management firm had a client who has struggled with her weight for several years. When she came to us for help, she was eating a very healthy diet. However, even healthy diets can contain too many calories. Once we got her caloric consumption under control, she began to lose weight. Her problem, similar to that of so many others, was essentially “portion distortion” and lack of awareness. To reverse this trend, homework and planning are necessary.Recall the case of my client who was raised in Santiago, Chile. She and her family, none of whom were overweight, ate five-course European-style meals for lunch and dinner, including everything from meat to cheese to a sweet. Why weren’t they overweight? What this underscores is the tremendous difference that exists between American and European portion sizes. Self magazine did a great piece on this subject. Here are some of the comparisons highlighted:
EUROPEAN VERSUS AMERICAN PORTION SIZE AND CALORIC CONTENTFood item European AmericanFrench croissant 2 ounces, 215 calories 4 ounces, 430 caloriesChocolate truffles 25 ounce, 40 calories 1.5 ounces, 240 caloriesSteak 8 ounces, 545 calories 20 ounces, 1,360 caloriesCappuccino 4.5 ounces, 50 calories 12 ounces, 140 calories
Do you notice how substantial the differences are? If we were to reduce those portion sizes, we would reduce our body size. John Travolta has said that he lost weight by eating all the foods he previously ate, but now he eats only half-portions – half a cheeseburger, half a bagel. It worked for him, and portion control can dramatically work for you, too. Go back to your Balance of Energy Equation. Reduce the energy in and body weight will go down. In addition to reduced portions, Europeans, and many thin Americans, observe a few simple eating rules. *62/280/5*

Comments (0) Jul 14 2011

The interest in exercise is now much greater than many years ago, as it makes one feel better physically, mentally, gives one a feeling of accomplishment, discipline, helps with weight control and generally a lower rate of cardiovascular disease, and those that are inactive, have a higher rate. Exercise has a direct effect not only on ones weight but also on hypertension, blood levels of total cholesterol, HDL cholesterol and triglycerides.
There are mainly two types of exercises. Aerobic takes oxygen from the atmosphere to contract the muscles, e.g., brisk walking, running, swimming, cycling, etc.
Anaerobic takes energy from the stored energy sources-short-term exercises like sprinting, weight lifting, pushups, sit ups. These exercises end too quickly to benefit the cardiovascular system and therefore aerobic exercises are recommended.

Beneficial Effects of Exercises
1. Helps in weight reduction.
2. Gives more stamina for physical work.
3. One can perform work over a long period of time.
4. Heart rate and breathing rate comes down.
5. Coronary risk profile improves.
6. Reduction in blood lipid levels, blood sugar, blood pressure and body weight.
7. One feels and looks better, producing a positive change in attitude.
Exercises can make a big difference in one’s weight.
For example, if one exercises for 30 minutes four times a week, one will burn 1200 extra calories/week, about 4800 calories/month, i.e., 62,400 calories/year. If one continues to eat the same number of calories as before, one will lose approximately 18 lb in a year.
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Comments (0) Mar 16 2011

Anxiety, loneliness, and anger are common emotions, feelings that are part of being human.

What is a feeling? It’s a response that occurs on a non-intellectual level. Feelings are subjective experiences that can’t be verified by someone else.

Feelings can spur us into action, usually some form of self-preservation. If we touch something hot, we draw back our hand. Similarly, if something makes us unhappy, we may act by changing the situation or pulling away from it -whatever it takes to save our psychic skins.

Unpleasant feelings can actually serve a healthy purpose: They may prompt action that attacks a problem directly. Yes, an oral final in history can be terrifying, but one way of handling that feeling is to study. Someone who knows everything about the War of 1812 can walk into the exam with confidence. That person conquers anxiety by confronting it. The same with loneliness, or anger, or fear, or any of the dozens of other emotions we experience every day. Emotions can also help guide future actions. A student whose heavy course load causes anxiety may be more careful in planning her schedule the following semester.

Easy to say. But for some people with eating disorders, not so easy to do. Emotions spur them into action, sure, but sometimes in twisted and unhealthy ways.

For years now it seems as if everyone has been running around trying to “get in touch with their feelings.” The phrase has been the psychobabble cliche of the last two decades.

Cliche or not, for the person with an eating disorder, getting in touch with her feelings is exactly what she needs to do.

*80/35/5*

Comments (0) Apr 22 2009

Being elected to the U.S. House of Representatives was great for congressman Matt Salmon’s political career. But it was lousy for his health, not to mention his waistline.

The 41-year-old congressman from Arizona had been active for most of his life. Tennis, racquetball, and basketball were his favorite sports. But once he took office in 1994, his exercise program ground to a halt. Instead, he spent most of his time sitting—on airplanes, on the floor of the House, and in legislative hearings.

His eating habits went downhill, too. All of those political fundraisers and charity events provided ample opportunity for consuming all the wrong kinds of food. Between legislative meetings, he’d nosh on whatever was within reach—usually cookies or a piece of cake. “And I ate more than my share of Big Macs while waiting for flights between Washington, D.C., and Arizona,” he says.

Within 2 years of his election, Congressman Salmon added 70 pounds to his post-high school weight of 165 pounds. But it wasn’t only his waisdine that suffered. He developed back pain, and he had frequent nighttime bouts of heartburn. A visit to the doctor revealed that his cholesterol was too high.

Congressman Salmon hated the way that he felt. And he hated the way that he looked. As much as he loved being a public official, he wasn’t about to let it ruin his health. He committed to changing his lifestyle for the better.

His first step was to make time for exercise in his daily routine. Because his schedule was so hectic, he decided to get up earlier to work out first thing in the morning. He began his days at 6:00 A.M., with a 20-minute walk. Within a month, the walk became a run. Within 2 months, he dropped 40 pounds, and his physical symptoms all but disappeared.

Encouraged, Congressman Salmon looked for ways to improve his eating habits. He found out that he could request low-fat meals at most political dinners and fund-raisers, so he did. He carried an apple or a banana in his briefcase so he wouldn’t binge on junk food between meetings or during long congressional sessions. And if one of his frequent flights included meal service, he ordered a vegetarian or low-fat entree in advance.

Congressman Salmon’s renewed commitment to a healthy lifestyle paid off. Within 12 months, he lost 70 pounds. He decided to celebrate with a victory run in the grueling Marine Corps Marathon. After 7 months of training, he succeeded.

WINNING ACTION

Think in terms of permanent changes, not temporary fixes. Congressman Salmon believes that the key to weight-loss success is to acknowledge that you’re making permanent lifestyle changes. I couldn’t agree more. You can’t go back to your old, unhealthful ways once you achieve your goal weight. Eating healthfully and exercising regularly are for life. That may seem like

a tall order. But keep in mind that over time, the lifestyle changes that you make now will become second nature to you—so much so that you won’t think of them as new anymore.

*134\89\8*

Comments (0) Apr 22 2009