Category Archives: Exercise

5:2 Mediterranean Diet

Your Heart – Prevent & Reverse Heart Disease in Women, Men & Children

The 5:2 Eating Plan

Your Heart Book Cover- Final 1

♥ If you look to the future in defeat and say to yourself there is no way I can lose 20, 30, 50 or 100 pounds. Ask yourself this: Can I cut back my calories one day each week? How about cutting back two days a week?

On the 5/2 Plan you eat about 500 calories one day, then eat a regular healthy Mediterranean cuisine or plant-based cuisine the next one or two days, then you eat only 500 calories the next day, resume regular eating the rest of the week and repeat this ongoing. Your overall calorie intake drops gradually and you lose weight.

In 2012, Dr. Michael J. Mosley shared his concept of eating less than your usual intake for two non-consecutive days a week. With this plan, you reduce your calorie intake significantly but it is not as mentally challenging as setting out to sharply curtail eating for the indefinite future. His concept is to have men eat about 600 calories and women about 500 calories on two non-consecutive low calorie days.

Dr. Mosley’s examples of food choices on the low-intake days are: two eggs and lean meat with water, tea or black coffee; a second meal of grilled fish or meat, with vegetables. Vegetable Tray-1You can make breakfast healthier by throwing out the yolks and eating a side of non-processed protein choices, such as a heap of steamed veggies. (Veggies high in protein include broccoli, mushrooms, soybean sprouts, tomatoes and onions, to name a few.)

Although fasting has been advocated for decades in many groups, harsh diets often fail miserably because metabolic changes related to starvation trigger the body to store up calories and as soon as you begin eating normally, you regain weight.

To be effective and long-lasting, the manner of eating must be sustainable. It must be a way of life — something you can do for the rest of your life. If you have a lot of weight to lose, this would be a life-changing method of gaining control of your eating and reducing Weight control scale and tapeweight. To review: one pound = 3500 calories. If your normal intake is 2500 calories/day and you eat 500 calories two days/week, your weight loss each week would be more than one pound. This is approximately 4-5 pounds per month and 48-60 pounds in a year. In addition, if you choose lower calorie foods, less fat and sugar, you may lose more. Most people find this plan easy to follow for long periods.

Animal studies examining the effects of fasting have shown heart benefit with reducedBlood pressure.2 blood pressure and lower cholesterol levels. Intermittent fasting also lowered diabetes development in lab animals.

Because Dr. Mosley’s unique concept of marked calorie reduction for two out of five days lacked scientific evidence to support the process in reduction of heart disease and diabetes in humans, I was hesitant to include it in this evidence-based book. However, as I was writing this portion of the book a very exciting scientific review in the British Journal of Diabetes and Vascular Disease was published!

An Aston University team in the UK, led by Dr. James E.P. Brown evaluated various approaches to intermittent fasting, looking for any evidence of advantage for its use in treating Type 2 diabetes. In their review, they found intermittent fasting was just as effective, possibly even more effective, than daily calorie restriction and calorie counting. Other favorable findings: markedly low calorie days (not true fasting) can reduce inflammation, reduce both glucose and lipids, and reduce blood pressure.

True fasting lowers metabolic rate and making it harder to burn fat and lose weight. Reduced metabolic rate is protective in a prolonged starvation state and impacts the ability of people today to lose weight. Researchers believe the gene pool of those who were able to survive periods of starvation has been retained in today’s population. Examples are the American Indians and many Polynesian cultures that are experiencing obesity and Type 2 diabetes epidemics.

Their bodies evolved to become efficient in saving calories for harsh times. The problem today is, food is plentiful and the ability to efficiently save the energy in fat stores has become detrimental instead of life-saving.

In the 5/2 plan, eating less on two non-consecutive days is unlikely to lower your metabolic rate and trigger the starvation response. For example, choose Monday women walkingand Thursday as your low calorie days and add daily exercise to your weight loss plan, Exercise is an essential component to health improvement and longer life.

Pregnant women and people with Type 1 diabetes should not fast.

If you are interested in the 5/2 diet, check with your physician and obtain guidance regarding your medications during the low calorie days, especially if you are a Type 2 diabetic taking medications to lower blood glucose. Monitor blood glucose carefully and avoid readings that are too low.

There are many studies showing great benefit by delaying Type 2 diabetes, reversing glucose elevations and reducing insulin resistance with weight loss. Dr. Brown and his team are preparing clinical trials to evaluate the 5/2 dietary format as interventions in various clinical settings.

An excerpt from: Your Heart – Prevent & Reverse Heart Disease in Women, Men & Children

Betty and Bev

Your Heart Book Cover- Final 1

Your Heart

 

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♥ Protect Your Heart ♥

February is American Heart Month

Cardiovascular disease is the number one killer of women and men. February is a great time to review your health history and explore actions to reduce risks for dying of heart disease and stroke. Heart risk factors and actions:

♥ Tobacco use and cessation

♥ High blood pressure identification and treatment

♥ Cholesterol abnormalities paired with dietary modification and statin use when needed

♥ Low activity levels counteracted with exercise prescriptions

♥ Alcohol consumption history and limitation of use

♥ Heredity factors and recommended interventions

To help you take control and make 2018 a healthier year, we are offering our book free on February 13, 14 & 15. In just two-hundred pages, Your Heart will give you the science behind the disease, some actions to improve your health and common interventions that could save your life or the life of a loved one. This includes information on the Mediterranean 5/2 diet, a safe and easy way to reduce weight and maintain a healthy weight for life.

YOUR HEART –

Prevent & Reverse Heart Disease in Women Men & Children

♥ FREE FEBRUARY 13, 14 & 15♥ 

HAPPY VALENTINE’S DAY

BETTY and BEV

Improve Your Health

Springtime Weight Loss & Health Goals

KONICA MINOLTA DIGITAL CAMERAThe doldrums of winter have passed. With shorter nights and warmer days, the grass is greener, flowers are blooming and the birds are singing. It’s spring!

If you are an outdoor winter sports enthusiast, you may be fit and at your ideal weight. But, if icy weather kept you indoors and sedentary, you may have added a pound or two. If so, this is the time to get started on a healthy routine. Forget spring cleaning, instead, dust off your shoes and take a walk.

Before you begin, hop on the scale and record your weight. Use the baseline to track your progress to better health. According to the National Institutes of Health, excess weight can put you at risk for a multitude of health problems. Cardiovascular problems are at the top of the list, including heart attacks, strokes and high blood pressure. Close behind are: Type 2 diabetes, unhealthy pregnancies, sleep apnea and even some types of cancer.

Now that you have your weight, you need see where you are based on accepted parameters using the Body Mass Index (BMI) categories of weight:
• Normal = 18.5-24.9Scale, Tennis Shoes, Calculator
• Overweight = 25-29.9
• Obesity = 30 or higher

So, how do we measure BMI? The easiest way is to go to: BMI Calculator
Input your numbers and the internet program will give you the value.

If you like math and you’d rather calculate your BMI, you need your weight, height, a metric conversion multiplier and a calculator to square your answer and divide. It’s Easy – follow the steps below:

1. Multiply your weight in pounds by 0.45. Ex: 125 pounds x .45 = 56.25 kg

2. Multiply your height in inches by 0.025. Ex: 63” x .025 = 1.575 m

3. Square the answer from step 2. Example: 1.575 x 1.575 = 2.4806

4. Divide Step 1 answer by Step 3 answer. Example:56.25 divided by 2.480625 = 22.7 BMI

• If your BMI is normal, exercise is still important.
• If the BMI is elevated, get started on the Mediterranean 5/2 eating plan combined with walking at least 30 minutes a day plan to drop the unwanted pounds.

Go to: Your Heart, our other blog, to find details regarding both Mediterranean food choices and guideline for the plan of eating two low calorie days per week – allowing easy weight reduction.
Losing just 5 to 10 percent of your body weight may lower your chances of developing heart disease? If you weigh 200 pounds, this means losing as little as 10 pounds could prolong your life. Weight loss benefits include:
• Improved energy, sleep, sex life and self-image
• Lower blood pressure, lower cholesterol and lowered risk of heart attack
• Reduced cancer risk
• Fewer aches and pains
• Reduced risk of dementia
Spring Forward. Put on your tennis shoes and start walking. Listen for the sweet sounds of returning birds. Watch for spring flowers and pussy willow buds. Take a dog for a walk. Ask a friend to join you.

Lift your spirits and improve your health.

Betty Kuffel MD and Bev EricksonTall Grass

Lipstick Logic

Your Heart Book Cover- Final FINALMore information about heart health and losing weight can be found in our book: YOUR HEART

The Benefits of Daily Exercise after Menopause

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Women experience menopause with lost ovarian function due to aging or surgical removal. Loss of estrogen in the postmenopausal state affects the body in both obvious and subtle ways. Obvious effects are hot flushes, thinning hair and skin wrinkling, but there are many more silent harmful effects.

Early menopause contributes to osteoporosis. Gradual weakening of bones occurs without the estrogen stimulus to calcium metabolism and bone strength. Further bone loss may evolve to fractures and disability.

We also know the effectiveness of high-density-lipoprotein (HDL), the “good” blood fat, is reduced without estrogen effect. This transporter molecule is responsible for removing cholesterol buildup in arteries. HDL particles without the effect of estrogen are less efficient and the risk for heart attacks increases in women following menopause. Postmenopausal women can offset some of this effect by eating healthy and staying active. Statin medication to modify abnormal blood lipids may also be needed.

A study reported at the North American Menopause Society stated women after menopausal tend to weigh more, have larger waist lines, and a higher percentage of body fat than younger more active premenopausal women. Sedentary behavior correlated with a larger waist size – no surprise. But their findings showed regular exercise brought benefit to both pre- and post-menopausal women. When women increased their daily exercise – energy, mobility, and bone density all improved, along with reduction in waist size. Increased activity and weight control can also reduce the risk of developing Type 2 diabetes.

Last year, a journal of the American Association for Cancer Research reported a four year study examining women who walked the equivalent of thirty minutes per day had a lower risk of invasive breast cancer. The exact mechanism is unknown, but we do know exercise carries many positive benefits. Researchers stressed the benefit of lowered risk of invasive breast cancer was lost when exercise stopped — so daily exercise is key.

Walking daily can become a positive routine and is as important to overall health as brushing your teeth. Dogs love to walk. Our dogs provide encouragement to take a hike even in the rain. If you don’t have a dog, find a friend to join you. Exercise and social relationships correlate with happiness and longer life. Find a route that makes you smile and take a daily walk.

Some good advice from Dr. Seuss:
You have brains in your head.
You have feet in your shoes.
You can steer yourself in any direction you choose.

20151018_142608Betty and Bev

Healthy Lifestyle – 2015

MAKING CHANGES IN THE NEW YEAR

Lifestyle means different things to different people. In the past, a healthy lifestyle for hardworking farmers meant getting up before dawn to first milk cows before spending a long day of heavy labor in the fields. A breakfast of fried pork chops and eggs accompanied by homemade bread slathered with butter commonly provided the first meal of the day. A hard working man needed those heavy calories for energy to perform his daily job.

Scan old photos and it’s unlikely you’ll find a fat farmer. They ate food laden with fat and calories but they worked it off. They earned their calories. My grandfather was a farmer. I saw what he ate. My family enjoyed amazing meals, especially during threshing when friends helped friends and families helped families. Eating well was their way of life. For most of us it’s the same today—except now, many people don’t earn their calories.

The body is an efficient metabolic machine. When you eat more calories than you burn your body stores the excess as fat. So lifestyle today is different from the lifestyle of the past, and practices of the past are unhealthy today.

Exercise is the single most important activity that correlates with a long and healthy life. A close second are: your food choices and the volume of food you eat. We need to eat to live, not live to eat.

A new twenty year-long study of 70,000 women confirmed a healthy lifestyle could prevent 75% of heart attacks in young women. Death rates from heart disease in the US have slowly dropped over the past four decades, but in women ages 35-44, this is not true. The study published in the American College of Cardiology reported health habits make the difference. Women with unhealthy lifestyle choices began showing increased heart risks by age 47.

Below are seven top ways to improve your lifestyle and reduce risks for heart disease:

• Don’t smoke
• Consume a maximum of one alcoholic drink/day
• Maintain a normal body mass index (BMI)
• Watch seven or fewer hours of TV per week
• Exercise at least 2.5 hours per week (35 minutes per day)
• Eat a quality diet based on Harvard’s School of Public Health healthy eating plate.
• Have an annual physical that includes a lipid panel

Smoking: Quit. Ask your doctor for assistance if you can’t do it on your own.
Alcohol: Wine: 5 ounces, Liquor: 1.5 ounces, Beer: 12 ounces
Plate and portions: Healthy Eating
BMI: At the link below you’ll find health information and a BMI calculator to check your current BMI. For the calculation you need to know your weight in pounds and height.
http://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm

Make 2015 a healthy year for you and your family. Monitor your blood pressure, address your weight, add exercise every day and encourage others to do the same.

Betty Kuffel, MD and Bev Erickson

Lipstick Logic (TM)