Diet or Die ?

I think that most of us would pick the diet. It seems that everywhere you look today; we have become an obese society. I see the photos on the TV news of kids and adults walking along the busy streets or playing in the school yard with their “love handles” protruding over their belt line.

Recommendations from the FDA and the Surgeon General have sighted the need to lose weight and exercise as a means of controlling your weight, reducing heart disease and living longer. Restaurants are now downsizing their food quantities and schools are serving more nutrition meals to school children. Even the chow lines in the military services have reduced the amount of fatty options we are feeding our soldiers.

Every year we make our New Year’s resolution to go on a diet and loose weight and do more exercise and live healthier lives. However, after a few months of struggling we our back on the usual bad eating habits as well as less exercise.

However, this year I promised myself to try again but I do need some incentives and more help. It is very tough trying to diet on your own. At my annual physical, my family doctor gave me a general good bill of health but saw that I had gained about 20 pounds since last year. He urged me to diet and exercise more and also offered me to participate in some programs offered at my HMO. These involved a nutritionist and an exercise program. I had tried them before but with limited success.

Recently, I saw an APP on my iPod which is also available on-line at http://MyFitnessPal.com . It is a free program and has a bunch of on-line tools to help track your food intake and your exercise. It gives you daily progress reports and short incentive messages. Since I am a gadget person, I put the APP on my iPod and also synchronized it with my desktop computer. That way I can enter and see my progress with my iPod mobile devise or at home on the PC.

Since I know that I have to keep accurate records either on the iPod or PC, I try to stick to a diet and do some daily exercise so that I will have data to enter but also see some meaningful changes. The iPod has become my personal mentor. It has forced me to stay true to my set goals. It’s like someone is looking over your shoulder and reminding you of all the do’s and don’ts. However to my benefit, over the last 4 days I have lost 3 pounds and have successfully kept to a healthy diet and to some daily exercise.

When I started the program last week, I weighed 256 pounds. My ideal weight should be a max of 175 pounds. With the iPod program I could calculate my BMI (Body Mass Index) and BMR (Basal Metabolic Rate per day) so that I could set some practical goals. Using my age, weight and height, my BMR is calculated to be about 2400cal. I decided that for a minimum I wanted to loose at least 1 pound per week so by next year I would weigh about 200 pounds.

Normally, nutritionists have calculated that 1 pound of body weight is equal to about 3500 calories. Consequently if you eat 500 calories less per day than your body needs from your (BMR), then in 7 days you will have lost 3500 calories or 1 pound of body weight. The converse is also true for gaining weight.

Since I want to loose 1 pound per week, then I have to reduce my calorie intake by 500cal per day or 3500cal per week. With my calculated BMR (2400), I subtract the calorie deficit (500) and get my maximum daily calorie intake (1900). This is the maximum number of calories that I can consume each day so that I reach my goal of 1 pound per week. I can also reduce this even further with exercise.

The neat thing about the iPod program (MyFitnessPal) is that it has a data base of 630,000 food choices and their equivalent calorie amounts as well as thousands of exercises with their calorie equivalents. In addition you can adjust the actual amounts of food intake (cups, tablespoon, etc.) or exercises (reps, minutes, etc.) with a dial meter. The portion or amount is then adjusted automatically. You then hit the ADD button and it gets added to you daily diet chart. Everything is then automatically updated and synchronized with your mobile device and/or PC.

Of course some days I am under my calorie goals for the day which allows me to go over a little the next day. However, I have tried to stay under my maximum calorie intake so that I can loose more weight faster, as long as you are eating a balanced diet with all the needed nutrients.

I have included some snapshots below of some of my Diet Info so you can see the progress that I have made. One of the reasons for posting this info on my Blog is that I want to keep this program going for at least a year. I know that you all will be asking me if I have continued my regiment, with the same exuberance in a week or month from now. Wish me luck. If you like, please join me on this health quest. The program makes a claim that followers of the program have 3x more success when done in groups.

Teeth Whitening (Less than $ 1.00)

As people age, that bright and white youthful smile begins to fade and the yellow begins to show through. The change in teeth color is due to the warring away of enamel and the staining of teeth caused by dark colored foods.

Teeth have an inner dentin which is naturally yellow and pink covered with protective white enamel. As the enamel ages it wares away, its surface cracks and is filled with food debris and acidic fluids like tea, coffee and carbonated beverages. Smoking, chewing tobacco and dark wines also contribute to the staining process.

Keeping teeth clean with frequent brushing and flossing is the best method to help teeth maintain their natural whiteness. Dental hygiene and periodic dental checkups are the best medicine. However, some cosmetic assistance can also brighten that smile. This can be accomplished with tooth pastes, creams and take home kits from the drug store or treatments done at the dentist’s office.

The following is a list of approximate costs - tooth paste ($3), take home kits ($30 +) and in office treatments ($300 +). You can see a full description of these different methods at the following online links … Webmd.com
http://www.webmd.com/oral-health/guide/teeth-whitening?page=4
and Yourdentistryguide.com
http://www.yourdentistryguide.com/teeth-whitening/

After doing some research on this subject, I found that the active ingredient for all these treatments was hydrogen peroxide with the concentration higher in the dentist’s office than at home. If you have dentures, a lot of fillings or severe gum problems, it is best to have whitening treatments done in the dentist’s office.

Since I wanted to see if this method would work with me, I purchased a small 1 pt. bottle of hydrogen peroxide (3% Solution) at the super market for ($ 0.89). This product is used as a topical solution for a first aid antiseptic and oral debriding agent. Read the directions carefully before using.

After brushing and flossing, I swished the hydrogen peroxide around in my mouth for a minute and then spit it out. This is not to be swallowed. I later rinsed with antiseptic mouthwash to get rid of the taste. After just a few days I noticed my teeth getting whiter.
Although I don’t expect that movie star or million dollar smile, at least I have got rid of some yellow stains.

Remember, read the label before you try this and consult your dentist if you are not sure.

Chicken Soup & The Common Cold

My mom always gave me chicken soup when I had a cold. It was hot and soothing and made me feel much better. The neighbors called it Jewish Penicillin and have prescribed it for generations. WebMd.com also lists a recipe for chicken soup that will help with cold relief. http://www.webmd.com/cold-and-flu/cold-guide/chicken_soup_and_recipes_for_cold
In addition, a homemade recipe is listed below.

New medical research has shown that hot soup doesn’t cure the common cold but helps open sinus passages and loosens mucus which allows you to breathe better and eases coughing, sneezing, sore throat, runny nose, chills and fatigue. “The fact is, there is no cure for the common cold, and for the most part it's not considered a dangerous condition. Caused by more than 200 different viruses, most notably rhinoviruses, the cold makes you a sniffling, sneezing, coughing, aching, stuffy-headed and feverish patient, but it passes in a week or two.” http://www.missoulian.com/articles/2007/10/30/news/local/news05.txt

Doctors now advise parents to lay off the sweet tasting cold medicines and antibiotics and instead prescribe rest, hot soup and plenty of fluids. Last year parents spent $500 million on over 95 million bottles of child cold medicines.

Besides making you feel better and help ease cold symptoms, soups are also a good choice for a healthy diet. Most can soups sold today are tasty, contain meat and vegetables, minerals and vitamins and have low calories and low salt. A look at the soup counter at the local grocery store reveals lots of choices. You can see some photos at the link … http://picasaweb.google.com/markryan312/Soup1809


Although there are many different brands, I prefer Progresso Soups. They sell a variety of can soup choices that have 60 calories per serving and 45% less sodium. Most can soups contain two servings, so you have to double the calorie and sodium figures.

A bowl of hot soup is now part of my daily diet. I have found that a diet of 1000 calorie per day allows me to lose weight although 2000 calories a day is recommended for a normal diet. To maintain this weight loss goal, I try to stick to the following diet menu: Breakfast – Cereal (300 cal), Lunch – Salad w/ Chicken (400 cal), Dinner – Soup (300 cal). In addition, I add plenty of fruits and vegetables.

A quick variation to homemade soup is to add a small package of frozen mixed vegetables to a can of chicken stock like College Inn. Bring to a boil and simmer a few minutes. Each can of chicken stock will make two servings. Fresh vegetables can also be used instead of frozen. Season to taste.

I also try to vary the choices of soup by periodically switching from can soup to the home made variety. Homemade soups are better in the long run since you can season to taste and use less salt. Although I help, my wife is the chief cook. She has learned all those time honored recipes from my mother and her family. The secret to a good soup is the amount of seasonings and that only comes from experience.

Although she has used many family soup recipes, I recently asked her to make a “15 Bean Soup” that I saw at the grocery store on a package of dried beans. You can see the recipe in the photo link above or the simple description below.

Pour the package of dried beans in a pan of water and let soak over night. This swells and softens the beans and breaks the skin to allow the flavors out when you cook the soup. Discard the soak water and add about 3 quarts new water with the following ingredients (small smoked ham shoulder, carrots, celery, onion, 6 cloves garlic, small can of diced stewed tomatoes, chili powder, pepper, 2 large handfuls of barley). No additional salt is needed since some comes out of the ham shoulder. Cook and stir occasionally for 2 hours.

Comments are always welcome. Do you have any soup recipes?

Elliptical Machine - Exercise Program

Keeping healthy is a life-long activity which involves proper diet and exercise. Since I have already described my low calorie diet in a previous blog, I will spend more time in this blog describing my exercise program.

The exercise program that I follow involves a daily 60 minute walk and a 30 minute indoor exercise workout. I use a pedometer to track my walking and shoot for 10,000 steps per day (5 miles). The indoor workout program, which I have nicknamed SEAR, involves a combination of starter stretches (S), elliptical machine (E), ab lounge (A), and power rider (R). I spend about 5 minutes on each of these parts for a total of 30 minutes. You can see photos of my fitness equipment at the link …………..
http://picasaweb.google.com/markryan312/ExcEqpt12608?authkey=2NisB8whw28

I start off slow with some stretches that limber up all the tight muscles (calves, ham string, quadriceps, groin, lower back and abs. It is important to stretch these muscles gradually and strengthen them before any physical exercise, in order to reduce possible stress injuries. You can see some online videos describing these stretches at the link below …..
The first video shows how to do five of the stretches and the second video shows the ab stretches. (Because the video info is free, you will see a 30 second commercial first from the sponsor.) …….
http://video.about.com/exercise/LOWER-BODY-STRETCHES-mov.htm

Although I have had some fitness equipment for several years, I recently purchased an elliptical machine to increase my cardio vascular exercise. I first did a search online to find various brands of ellipticals and found the list at Walmart.com to be most helpful and also within my price range. You can see the list of elliptical machines offered by Walmart at the link below ……
http://www.walmart.com/search/search-ng.do?search_query=elliptical&search_constraint=0&tab_value=19_All&ic=48_0&ref=&search_sort=4&selected_items=+ The prices listed at Walmart are $100 to $200 less then the same machines listed elsewhere.

Before buying the elliptical machine I compared it to a treadmill and found that the elliptical has less impact stress to the feet, legs and hip joints than the treadmill. The elliptical also burns more calories in half the time than the treadmill. You can see some comparison info at the link below …….
http://exercise.about.com/cs/exercisegear/a/treadelliptical.htm

I finally decided to buy the elliptical machine from Walmart and went to the Salem, NH store to look. After looking at several models I picked the Weslo Momentum 620 which lists online at Walmart.com for $194.00 and at Weslo.com for $259.00. To my surprise, the one at the Walmart store must have been on sale, since it was priced for $99.00.

After bringing it home, I decided to assemble it myself, although Walmart offers an in-home assembly for $199.00. The box weighs about 160 pounds and I carried it to the basement. I opened the box and laid everything out on the floor in neat order. I then read the direction booklet and began the assembly process. With a few mistakes, it took about 2 hours to assemble. You can see the assembly photos at the link ……
http://picasaweb.google.com/markryan312/EllipticalMachine12608


The Weslo 620 elliptical machine has a digital LCD panel where you can select two workout programs lasting 20 and 30 minutes respectively.. The panel also reads your elapsed time, calories, and heart rate. You can also adjust the resistance for a harder workout program. After a few minutes you can feel the stress on your leg muscles. I try to do my workout just after breakfast at about 7:30 AM. After a week of using the elliptical machine I have increased my time and found it to be a little easier. However, your heart rate certainly goes up quickly strengthening your cardio vascular system .

The Benefits of Walking

I have been walking for exercise for about two years now. During that time I have lost 60 pounds and taken 4 inches off my waist line. I feel better and have more energy to do other things that bring richness to my daily routine. Research has shown that walking will add another ten years to your life.

In addition to walking, I also maintain a healthy 1200 calorie diet. The diet includes cereal with fruit or an egg and toast for breakfast, salad with dressing or a tuna sandwich for lunch and soup and crackers for dinner. For variation, I substitute fish, chicken or beef with a vegetable for lunch. Portion size is also important. If you are looking for additional info on a low calorie diet go to About.com at the link ….
http://walking.about.com/cs/walkoflife/a/walkoflife.htm

In order to maintain my diet, I count calories and record everything that I eat in a journal. I also record my weight, waist measurement and daily exercise times. The journal gives me motivation to keep going each day, as I see the improvements made each week. Besides walking, I also do 30 minutes of indoor exercise using a bicycle, ab-machine, bench and glider.

My wife and I take our daily walk 10 AM each morning. There is less traffic and less noise at that time. We try to walk about 3 miles while keeping a steady pace of 20 minutes per mile. For variation, we try a new walking area every few days. We may walk around the neighborhood, or to the center of town, or around Silver Lake in Wilmington or Lake Quanipowitt in Wakefield or a local mall on bad weather days.

On a recent walk around Silver Lake in Wilmington and the local Shawsheen Elementary School, I took some photos of the changing fall foliage and some bird sightings. I also included a map of the walk. You can see the photos at the link ………
http://picasaweb.google.com/markryan312/SilverLakeWalk101408

You can also map your own walk and calculate your calories burned at the web site MapMyRide. Go to the link …….. http://www.mapmyride.com/create_new

If you are looking for general health information about walking you can go to the Mayo Clinic web site where you will see info about walking shoes, walking posture, calorie calculators and other helpful info. Go to the link …………
http://www.mayoclinic.com/health/walking/HQ01612

For additional info about using a pedometer, ideal weight and calorie calculators and diets, go to the web site About.com at the link ……… http://walking.about.com/cs/walkoflife/a/walkoflife.htm

Some things to research and think about
Before you start a walking program, do some research on the following topics. …….
(Health, Diet, Motivation, Keeping A Journal, Walking Shoes, Walking Posture, Calorie Counters, Pedometer or GPS, Mapping Your Route, Walking With A Friend For Support). Just type the word or phrase into Goggle.com and you will get plenty of links.

I also found some other related articles while writing this blog. See the links below …

Beating fatigue with moderate exercise. Boston Globe, 10-13-08, Health & Science, p13
http://www.boston.com/news/health/articles/2008/10/13/way_too_tired?s_campaign=8315

Doing 150 Minutes of Weekly Exercise Leads to less Sick Time. – UK Report
http://www.healthclubbenchmark.com/content/PressRoom/Articles/20060330UK-EN.aspx

National Bike Month (May 2008)

As a young boy fifty years ago, I lived in the city in a triple decker apartment building. Most of the kids on my block had bicycles that we would ride each day around the neighborhood bouncing up on the sidewalk or following one another in a parade.

We were always doing something with the bike. Adjusting this or that or trying out some new riding trick. One bike craze was to fasten a stiff playing card next to the spokes of the back wheel. As the wheel turned, it snapped the card and made a loud sound like a motor cycle. Some bikes had horns and lights built into the frame while others had attachments like bells, whip antennae or fox tails that flapped in the wind. Daniel Boone Raccoon Hats were also in fashion. The bike with all its attachments was your pride and joy.

Over the years, I taught my children to ride bikes and to enjoy them as I did. I showed them how to repair a flat tire, tighten the spokes, adjust the seat and put on all sorts of attachments. We took the bikes on short trips around the neighborhood or transported them by car on camping trips. We rebuilt old bikes and also bought new ones.

Now that I am retired, I have had the opportunity to take short bike trips with my grandchildren and pass on some bike information to them. A few years ago we took a trip to the Break Heart Reservation in Wakefield. The tarred trails are quite hilly and although the older grandchildren enjoyed riding fast up and down the hills, the younger ones were more cautious.

Presently, I am exploring some trails around town to ride that are not too taxing for me or the grandchildren. The bike rides take us along side streets and sidewalks with little car traffic and end at a destination that we can explore. I have mapped out a few bike rides around the neighborhood and have listed them on Google Maps. You can see some bike routes by going to Google Maps and then typing in (Bike Routes , Name of Town, Name of State) http://maps.google.com/

Since May is National Bike month, it would be appropriate to get out the old bike and take a trip. In the Boston area, it is also Bay State Bike Week, May 12-17, 2008. You can join in on the fun with a bike ride in Boston. All the details are at the link: http://baystatebikeweek.org/

With the price of gas for the car approaching $4.00 per gallon, people are looking for alternative methods of travel. Maybe the old bike can get you around town instead of the car and at the same time save you money and be good for the environment.

If you want to explore other bike trails around the area you can go to the following web sites for trail maps or road directions. Click the links below:

Resources:
http://www.pedaling.com/index.asp - Trails and Resources around the US
http://www.trails.com/ - Free Trial Memberships (Some info w/o memberships) Maps
http://www.localhikes.com/MSA/MSA_1123.asp Local Hikes and Bike Trails
http://www.bikely.com/listpaths Find a trail with Google Maps
http://www.fellsbiker.com/riding/ Middlesex Fells Trails & Maps
http://trails.mtbr.com/ Mountain Bike Trails and Maps
http://www.mapmyride.com/ Local rides and Google Maps