That's the video of the Day.
Tuesday, February 19, 2008
Dynamite Legs
Friday, February 15, 2008
Stop the Insanity!
This journey is not about quick fixes & big weight losses. It's about finding a way to live healthfully for the rest of my life. If that means I only lose 2 ounces a week then that's all I will lose. I'm jealous of everyone who loses 3-6 pounds in a week but I know my body well enough to know that everytime I have lost quickly I gain it back even quicker. Yo-yoing up &down on the scale isn't the way I want to live my life. I don't want to be worried about eating a slice of pizza or celebrating my childrens b-day's with a piece of cake. As long as I do portion control & limit these not as good for me foods I think I will be just fine.
I'm tired of worrying what my weight will be in the morning ... I'm tired of planning out my meals & sticking to an every 2-3 hour food schedule. It's just to much for me to deal with. It's also not the way I want to live my life.
My daughter will be 11 on Tuesday ... the age where weight starts impacting her vision of her self worth. I don't want her to constantly see how unhappy I am about my weight & then have her think that she needs to be rail thin to matter. I want her to know that she's beautiful inside & out no matter her shape or size. That's a lesson I need to put in place for myself & live it ... be her example.
Thursday, February 14, 2008
Body Composition
Body composition is the amount of fat vs. lean muscle tissue in the human body. This is commonly expressed as a percentage of a person's total weight. Body weight alone is not a clear indicator of good health because it does not distinguish how many pounds are from fat and how many are from lean body mass. The popularity of body composition (as a measure of progress) is growing as people realize its value in determining health risks.
If you’ve read Body Composition Measures Results, then you know how helpful it is to track your body fat, rather than relying on weight alone to measure your fat loss.
There are several methods of measuring fat in the body—some are simply estimates based on a formula, and others are more invasive. Use this reference guide to find an option that best suits you.
Height/Weight Tables
What is it: In 1953 the Metropolitan Life Insurance Company developed the first height/weight tables to calculate how overweight or underweight individuals were. The data were based on "averages" from its client base for both men and women. In 1999, the tables were revised based on updated data.
How it works: The function of a height and weight table is to help determine if weight is within an appropriate range for height and frame size. Frame size is an important, subjective factor in the development of the tables; small, medium and large frame determinations change the "ideal weight" recommendation.
Accuracy: On an individual basis, height/weight tables can provide very inaccurate conclusions about an individual's health risk. But they can be a good indicator of whether or not you are within an average range. If you outside of the range, have another kind of test conducted to confirm if you are at risk for health problems related to your weight.
Limitations: Scales cannot determine the lean-to-fat ratio of a certain weight. An individual can be "over-weight" and not "over-fat." A bodybuilder, for example, may be 8% body fat, yet at 250 pounds, considered "over-weight" by a typical height-weight chart. Therefore, these charts are not a good indication of a person's ideal body weight for optimal health, much less for athletic performance . Also, much of the data collected for the Life Insurance tables came from upper and middle-class Caucasians, and therefore may not reflect an appropriate weight for other races and socioeconomic groups.
Where you can get it: http://www.bcbst.com/MPManual/HW.htm
Body Mass Index
What is it: Body Mass Index is a quick and easy method for providing a general guide in determining if one’s weight is appropriate for one’s height. It has recently been used to quantify an individual's obesity level.
How it works: The equation for BMI is weight (in kilograms) divided by height squared (in meters). To convert pounds to kilograms, divide by 2.2. To convert inches to meters, multiply by .0254. For example, if you weigh 170 lbs and are 5’6 (66 inches), your BMI would be (170/2.2)/(66*.0254)(66*.0254), or 27.5. The USDA healthy weight guidelines are a BMI ranging from 19-25 for women and 14-20 for men.
Accuracy: Since only an individual's height and weight are used, BMI does not provide a differentiation of fat and nonfat weight. For most adults, however, there is a clear correlation between higher BMI and negative health consequences.
Limitations: BMI is an average based on population studies. Because it does not differentiate between fat and nonfat weight, it may overestimate body fat in athletes and others who have a muscular build. In the same way, it may underestimate body fat in older persons and others who have lost muscle mass.
Girth Measurements
What is it: The use of girth and length measurement is a quick, easy and inexpensive method to estimate body composition or describe body proportions. It is based on the assumption that body fat is distributed at various sites on the body, such as the waist, neck and thigh, so that is where measurements are taken. (Muscle tissue, on the other hand, is usually located in places such as the biceps, forearm and calf.) The subject’s weight, height, girth size and body part comparisons are used to calculate percent body fat.
How it works: Using a cloth tape, girth and length measurements are taken from specific points on the body. The waist-to-hip ratio is one of the most commonly used values to reflect the degree of abdominal obesity.
To calculate your waist-to-hip ratio, use a measuring tape to measure the circumference of your hips at the widest part of your buttocks. Then measure your waist at the smaller circumference of your natural waist, usually just above the belly button. To determine the ratio, divide your waist measurement by your hip measurement.
Most people store fat in two distinct ways- they are often called 'apple' and 'pear' shape. These terms refer to the weight around your middle ('apple') and around your hips ('pear'). If you carry more weight around the middle then this puts you under additional risk from heart disease and diabetes.
Accuracy: Using this method gives a high-level assessment of an individual, and the accuracy is typically within 5% of the value measured using underwater weighing (the “gold standard” for body composition analysis).
Limitations: The major disadvantage of this method is that the measurements provide little information about the fat and nonfat components of the body. For example, a body builder may have a thigh that has a larger circumference (yet less fat) than an obese individual.
Skin Fold Measurements
What is it: Skin fold measurements require the use of a "caliper device" to measure the thickness of fat stores. The assumption is that these stores are proportional to overall body fat, and thus by measuring several sites, total body fat may be calculated. Little equipment is needed, the test can be done quickly, and the interpretation is simple. Therefore it is one of the most common ways to measure body fat.
How it works: Calipers are devices that pinch your skin, pulling fat away from muscles and bones. Typically, the tester pinches three or four different sites on your body, such as your abdomen, arm, and back. The thickness of each pinch is plugged into a formula to determine your body fat level. There are many sites on the body where skin fold measurements can be taken. Currently, over 100 different equations are available to estimate body fat with the use of skin fold calipers.
Accuracy: The American College of Sports Medicine states that skin fold measurements, when performed by a trained, skilled tester, are up to 98% accurate. Because of the consistency in results, the high success rate, and the low margin of error, this is generally accepted as the best field test, outside of clinical testing, such as hydrostatic weighing.
Limitations: The estimation results obtained from skin fold measurements vary widely from technician to technician. The "art" of skin fold measurements requires the technician to properly identify a site measurement and pinch the skin gathering only the fat store and no other tissue. If the tester does not pinch exactly the right spot, or pull all the fat away from the muscle, the test will be inaccurate. When skin fold calipers cannot open wide enough to measure the total fat thickness, this technique tends to grossly underestimate body fat percentage in the obese population.
The wide variety of equations (number and location of sites tested) reflects the problem with the accuracy of this method.
Where you can get it: Many local gyms, YMCA’s, and community centers offer this as a free service free or charge a minimal fee. This test should be done by a trained professional to ensure accurate results.
Bioelectrical Impedance
What is it: This method is based on the fact that the lean (muscle) tissue of the body is much more conductive due to its higher water content than fat tissue. The more lean tissue present in the body, the greater the conductive potential, measured in ohms.
How it works: While you’re on your back, the bioimpedence meter is attached to your body at the extremities (one electrode attached to the foot and one on the hand). A small 500-800 micro-amp (50 kilohertz) signal measures the body's ability to conduct the current. The current flows through the body, finding varying resistance depending on the density of the muscle, the amount of body fat encountered, and the hydration of the tissue. The slower the signal, the more fat is present, because fat interferes with the signal.
This technique is commonly used with a hand held device (found at many local gyms) or a digital scale (found at most retail stores). The limitation with these instruments is that the hand held device only measures upper body fat, and the scale only measures lower body fat.
Accuracy: Bioelectrical impedance can have a large margin of error, especially if the subject is extremely obese or extremely lean. In one study, female distance runners averaged 20 percent body fat using this method, but more reliable methods showed that they were actually closer to 10 percent. Dehydration can also skew the results; the signal slows down, and the subject appears to have more fat than they actually do. Compared to other testing methods (girth, skin-caliper) this is the less accurate.
Limitations: If protocol is not followed (no eating or drinking 4 hours prior to the test, no exercising 12 hours before the test, etc.), the test will be inaccurate. Inconsistency in hydration, body fluids and intestinal content can result in high degree of variation from day to day. This makes this method less suitable for repeated testing when measuring small changes in body fat level. The test also tends to overestimate percent body fat in very lean individuals and underestimate body fat in obese people.
Where you can get it: Bioelectrical impedance testing can be found at local gyms, YMCAs, community centers and universities. Prices range from free to $30 per test. Home machines can be purchased for anywhere from $100-$400.
Hydrostatic (underwater) Weighing
What is it: Hydrostatic measurements are based on the assumption that density and specific gravity of lean tissue is greater than that of fat tissue. In other words, lean tissue will sink in water and fat tissue will float. By comparing a test subject's mass measured under water and out of the water, body composition may be calculated. A person with more bone and muscle will weigh more in water than a person with less bone and muscle, meaning they have a higher bone density and lower percentage of body fat.
How it works: A large tank of water, usually 1000 gallons, must be maintained at a constant temperature. Equipment to measure residual lung volume, and a scale connected to an "under-water chair" are also required. Test subjects are asked to exhale as much air as possible and be immersed for 10 to 15 seconds for an underwater weight measurement to be taken. This procedure is repeated 7 to 10 times. Total test procedures may require 45 minutes to one hour.
Accuracy: Hydrostatic weighing is currently considered the "Gold Standard" of body composition analysis. It is the most accurate way to measure body fat.
Limitations: The equipment required to perform hydrostatic measurements is bulky and maintenance intense. The procedure is also time-consuming and complicated, especially if the subject is unable to expel all of the air from their lungs. Fear of immersion in a tank of water, fear of infection and obesity are additional barriers to this technique.
Where you can get it: This test is usually only available at research institutions and universities. Typical cost is $10-$75 due to the involved nature of the test.
Considerations Related to Body Composition
Although two people can have the same body fat percentage, that doesn't mean they face the same health risks. Where body fat is located can place a person at far greater risk for fat-related health conditions such as: cardiovascular disease, high blood pressure, stroke, diabetes and even certain types of cancers.
Fat around the abdomen may present the greatest risk for health problems. Abdominal fat is most common in males and is associated with increased risks for heart disease, stroke, diabetes and high blood pressure. In contrast, fat around the hips and thighs is most common in females and seems relatively harmless with respect to these health problems.
It is important for good health and well-being to not only know your body fat percentage, but to pay attention to where that fat is located.
So which test is the best one for you? If you are looking for an average estimate of your body fat percentage and how you compare with the population, BMI and girth measurements are easy to do at home. For more accuracy and personalized results, the skin fold test is best. It’s usually easy to find somewhere that does skin fold testing for a minimal cost. Bioelectrical impedance and hydrostatic weighing are more complicated tests that are more costly and harder to find.
If you’ve read Body Composition Measures Results, then you know how helpful it is to track your body fat, rather than relying on weight alone to measure your fat loss.
There are several methods of measuring fat in the body—some are simply estimates based on a formula, and others are more invasive. Use this reference guide to find an option that best suits you.
Height/Weight Tables
What is it: In 1953 the Metropolitan Life Insurance Company developed the first height/weight tables to calculate how overweight or underweight individuals were. The data were based on "averages" from its client base for both men and women. In 1999, the tables were revised based on updated data.
How it works: The function of a height and weight table is to help determine if weight is within an appropriate range for height and frame size. Frame size is an important, subjective factor in the development of the tables; small, medium and large frame determinations change the "ideal weight" recommendation.
Accuracy: On an individual basis, height/weight tables can provide very inaccurate conclusions about an individual's health risk. But they can be a good indicator of whether or not you are within an average range. If you outside of the range, have another kind of test conducted to confirm if you are at risk for health problems related to your weight.
Limitations: Scales cannot determine the lean-to-fat ratio of a certain weight. An individual can be "over-weight" and not "over-fat." A bodybuilder, for example, may be 8% body fat, yet at 250 pounds, considered "over-weight" by a typical height-weight chart. Therefore, these charts are not a good indication of a person's ideal body weight for optimal health, much less for athletic performance . Also, much of the data collected for the Life Insurance tables came from upper and middle-class Caucasians, and therefore may not reflect an appropriate weight for other races and socioeconomic groups.
Where you can get it: http://www.bcbst.com/MPManual/HW.htm
Body Mass Index
What is it: Body Mass Index is a quick and easy method for providing a general guide in determining if one’s weight is appropriate for one’s height. It has recently been used to quantify an individual's obesity level.
How it works: The equation for BMI is weight (in kilograms) divided by height squared (in meters). To convert pounds to kilograms, divide by 2.2. To convert inches to meters, multiply by .0254. For example, if you weigh 170 lbs and are 5’6 (66 inches), your BMI would be (170/2.2)/(66*.0254)(66*.0254), or 27.5. The USDA healthy weight guidelines are a BMI ranging from 19-25 for women and 14-20 for men.
Accuracy: Since only an individual's height and weight are used, BMI does not provide a differentiation of fat and nonfat weight. For most adults, however, there is a clear correlation between higher BMI and negative health consequences.
Limitations: BMI is an average based on population studies. Because it does not differentiate between fat and nonfat weight, it may overestimate body fat in athletes and others who have a muscular build. In the same way, it may underestimate body fat in older persons and others who have lost muscle mass.
Girth Measurements
What is it: The use of girth and length measurement is a quick, easy and inexpensive method to estimate body composition or describe body proportions. It is based on the assumption that body fat is distributed at various sites on the body, such as the waist, neck and thigh, so that is where measurements are taken. (Muscle tissue, on the other hand, is usually located in places such as the biceps, forearm and calf.) The subject’s weight, height, girth size and body part comparisons are used to calculate percent body fat.
How it works: Using a cloth tape, girth and length measurements are taken from specific points on the body. The waist-to-hip ratio is one of the most commonly used values to reflect the degree of abdominal obesity.
To calculate your waist-to-hip ratio, use a measuring tape to measure the circumference of your hips at the widest part of your buttocks. Then measure your waist at the smaller circumference of your natural waist, usually just above the belly button. To determine the ratio, divide your waist measurement by your hip measurement.
|
Most people store fat in two distinct ways- they are often called 'apple' and 'pear' shape. These terms refer to the weight around your middle ('apple') and around your hips ('pear'). If you carry more weight around the middle then this puts you under additional risk from heart disease and diabetes.
Accuracy: Using this method gives a high-level assessment of an individual, and the accuracy is typically within 5% of the value measured using underwater weighing (the “gold standard” for body composition analysis).
Limitations: The major disadvantage of this method is that the measurements provide little information about the fat and nonfat components of the body. For example, a body builder may have a thigh that has a larger circumference (yet less fat) than an obese individual.
Skin Fold Measurements
What is it: Skin fold measurements require the use of a "caliper device" to measure the thickness of fat stores. The assumption is that these stores are proportional to overall body fat, and thus by measuring several sites, total body fat may be calculated. Little equipment is needed, the test can be done quickly, and the interpretation is simple. Therefore it is one of the most common ways to measure body fat.
How it works: Calipers are devices that pinch your skin, pulling fat away from muscles and bones. Typically, the tester pinches three or four different sites on your body, such as your abdomen, arm, and back. The thickness of each pinch is plugged into a formula to determine your body fat level. There are many sites on the body where skin fold measurements can be taken. Currently, over 100 different equations are available to estimate body fat with the use of skin fold calipers.
Accuracy: The American College of Sports Medicine states that skin fold measurements, when performed by a trained, skilled tester, are up to 98% accurate. Because of the consistency in results, the high success rate, and the low margin of error, this is generally accepted as the best field test, outside of clinical testing, such as hydrostatic weighing.
Limitations: The estimation results obtained from skin fold measurements vary widely from technician to technician. The "art" of skin fold measurements requires the technician to properly identify a site measurement and pinch the skin gathering only the fat store and no other tissue. If the tester does not pinch exactly the right spot, or pull all the fat away from the muscle, the test will be inaccurate. When skin fold calipers cannot open wide enough to measure the total fat thickness, this technique tends to grossly underestimate body fat percentage in the obese population.
The wide variety of equations (number and location of sites tested) reflects the problem with the accuracy of this method.
Where you can get it: Many local gyms, YMCA’s, and community centers offer this as a free service free or charge a minimal fee. This test should be done by a trained professional to ensure accurate results.
Bioelectrical Impedance
What is it: This method is based on the fact that the lean (muscle) tissue of the body is much more conductive due to its higher water content than fat tissue. The more lean tissue present in the body, the greater the conductive potential, measured in ohms.
How it works: While you’re on your back, the bioimpedence meter is attached to your body at the extremities (one electrode attached to the foot and one on the hand). A small 500-800 micro-amp (50 kilohertz) signal measures the body's ability to conduct the current. The current flows through the body, finding varying resistance depending on the density of the muscle, the amount of body fat encountered, and the hydration of the tissue. The slower the signal, the more fat is present, because fat interferes with the signal.
This technique is commonly used with a hand held device (found at many local gyms) or a digital scale (found at most retail stores). The limitation with these instruments is that the hand held device only measures upper body fat, and the scale only measures lower body fat.
Accuracy: Bioelectrical impedance can have a large margin of error, especially if the subject is extremely obese or extremely lean. In one study, female distance runners averaged 20 percent body fat using this method, but more reliable methods showed that they were actually closer to 10 percent. Dehydration can also skew the results; the signal slows down, and the subject appears to have more fat than they actually do. Compared to other testing methods (girth, skin-caliper) this is the less accurate.
Limitations: If protocol is not followed (no eating or drinking 4 hours prior to the test, no exercising 12 hours before the test, etc.), the test will be inaccurate. Inconsistency in hydration, body fluids and intestinal content can result in high degree of variation from day to day. This makes this method less suitable for repeated testing when measuring small changes in body fat level. The test also tends to overestimate percent body fat in very lean individuals and underestimate body fat in obese people.
Where you can get it: Bioelectrical impedance testing can be found at local gyms, YMCAs, community centers and universities. Prices range from free to $30 per test. Home machines can be purchased for anywhere from $100-$400.
Hydrostatic (underwater) Weighing
What is it: Hydrostatic measurements are based on the assumption that density and specific gravity of lean tissue is greater than that of fat tissue. In other words, lean tissue will sink in water and fat tissue will float. By comparing a test subject's mass measured under water and out of the water, body composition may be calculated. A person with more bone and muscle will weigh more in water than a person with less bone and muscle, meaning they have a higher bone density and lower percentage of body fat.
How it works: A large tank of water, usually 1000 gallons, must be maintained at a constant temperature. Equipment to measure residual lung volume, and a scale connected to an "under-water chair" are also required. Test subjects are asked to exhale as much air as possible and be immersed for 10 to 15 seconds for an underwater weight measurement to be taken. This procedure is repeated 7 to 10 times. Total test procedures may require 45 minutes to one hour.
Accuracy: Hydrostatic weighing is currently considered the "Gold Standard" of body composition analysis. It is the most accurate way to measure body fat.
Limitations: The equipment required to perform hydrostatic measurements is bulky and maintenance intense. The procedure is also time-consuming and complicated, especially if the subject is unable to expel all of the air from their lungs. Fear of immersion in a tank of water, fear of infection and obesity are additional barriers to this technique.
Where you can get it: This test is usually only available at research institutions and universities. Typical cost is $10-$75 due to the involved nature of the test.
Considerations Related to Body Composition
Although two people can have the same body fat percentage, that doesn't mean they face the same health risks. Where body fat is located can place a person at far greater risk for fat-related health conditions such as: cardiovascular disease, high blood pressure, stroke, diabetes and even certain types of cancers.
Fat around the abdomen may present the greatest risk for health problems. Abdominal fat is most common in males and is associated with increased risks for heart disease, stroke, diabetes and high blood pressure. In contrast, fat around the hips and thighs is most common in females and seems relatively harmless with respect to these health problems.
It is important for good health and well-being to not only know your body fat percentage, but to pay attention to where that fat is located.
So which test is the best one for you? If you are looking for an average estimate of your body fat percentage and how you compare with the population, BMI and girth measurements are easy to do at home. For more accuracy and personalized results, the skin fold test is best. It’s usually easy to find somewhere that does skin fold testing for a minimal cost. Bioelectrical impedance and hydrostatic weighing are more complicated tests that are more costly and harder to find.
Number on the Scale
Body composition. We hear a lot about it... but what exactly is it? Well, to be considered "fit," you have to meet minimum standards in 5 different areas, known as the Components of Fitness. Body Composition is one of them (in addition to flexibility, muscular strength, muscular endurance, and aerobic fitness). Body composition itself deals with four areas: weight, fat mass, lean mass, and fat distribution.
Weight measures total body mass. We're all too familiar with this one, in most cases. But weight alone doesn't tell you the whole truth about your progress or fitness level. For example, it doesn't tell you how much fat you carry. People want to lose "weight." You could start lifting weights and actually gain weight...but that doesn't necessarily mean you are tipping the scales towards obesity.
How to use it: Forget your preconceptions about the number on the scale. Knowing your weight is good, but not crucial--you want to lose fat, not necessarily weight. If you must weigh yourself, don't make it a daily habit. Weight tends to fluctuate throughout the day, and from day-to-day, by as much as 5 pounds or so. Most of these regular changes are due to food and water. If weight is an important record to you, then do it under the same circumstances (no clothes or shoes, first thing in the morning before eating, etc) and no more than every 1-2 weeks.
Time Involved: A few seconds, once every couple weeks
Body Benefit: Look for trends in your fitness level
Frustrated. Disappointed. Hopeless. Skeptical.
Whichever you choose, these emotions are enemies of people trying to lose weight—especially when you feel like you have done everything right. For many trying to shed pounds, the elation from that initial weight loss is brought to a screeching halt when the scale stops moving. But, instead of viewing this as a setback, look for other ways to measure your progress besides the scale. After all, good health isn’t always measured in pounds.
Losing weight usually involves a relatively simple calorie equation: burn off more calories with daily activity than you consume through food. So what happens when these numbers indicate progress, but the scale doesn’t? Before the aggravation sets in, consider why this might be the case. If you’ve been hitting the gym on a regular basis, participating in both cardiovascular and strengthening exercises, then chances are good that you have shed some fat. But the scale might not indicate this because you have also been building lean muscle. Since muscle is dense (a small volume of muscle weighs more than the same volume of fat), the scale might not reflect your hard work.
Non-Scale Signs of Progress
- See results by taking a trip to your very own closet. Take out a pair of pants that fit snugly before you began your new, healthy habits. Are you able to ease into them, when before you had to sit (or lie) down and yank them up your legs? This is a sure sign of progress toward a leaner you! What about an old shirt? Is it now a little loose around your waist or arms? Also look for improved muscle definition when you check out your body in the mirror. There are many everyday indicators that you are firming up your body, from how your clothes fit to sitting more comfortably in a booth or small chair.
- Aside from weight, use other numerical signs of progress. When you first start your program, take measurements of your waist, arms, neck and hips. Even if you are not losing pounds, you very well may be losing inches all over your body as your figure slims down and tones up with muscles. Measuring your body is more reliable than the scale alone. Other numerical indicators include a reduction of blood pressure or cholesterol, BMI, and body fat percentage.
- Monitor how a healthy diet and regular exercise affects your energy levels. Not only will you be able to work out for longer intervals of time, but everyday chores will also become easier. Whether cutting the grass or simply walking up the stairs, these behaviors will come effortlessly. Think of all the daily activities you could use more energy for—grocery shopping, house cleaning, playing with your kids, and more. Pretty soon you’ll be training for your first 5K!
- Lastly, be conscious of how you feel emotionally. You’ve been working hard to reach your goals. Hopefully, the hard work will come with a boost in self-esteem, confidence, and happiness. Are you beginning to feel more comfortable in your own body? Work to build a positive vocabulary to stay motivated.
Just because the scale has stopped moving doesn’t mean that you’ve hit a plateau in reaching your goals. Don’t give up out of frustration—all healthy behaviors are well worth the effort. Whether it’s better sleep at night or more energy throughout the day, start listening to the signs your body gives you that all of your hard work is paying off!
Facts & Myths of Chocolate
Whether you prefer a gooey chocolate truffle or a mug of hot cocoa, chocolate is the number one indulgence for most of us—especially on Valentine’s Day. But this indulgence comes at a price, right? After all, isn’t chocolate is bad for us, full of caffeine and saturated fat? Not so fast—new research has shown that chocolate can be a part of a healthy diet after all.
Here are some common myths about this Valentine’s Day (or any day) treat, along with the facts to set the record straight.
Myth: Chocolate is high in caffeine.
Fact: While eating chocolate may perk you up, chocolate is actually not very high in caffeine. A 1.4-ounce chocolate bar or an 8-ounce glass of chocolate milk both contain 6 mg of caffeine, the same amount as a cup of decaffeinated coffee. (For reference, regular coffee contains about 65-135mg of caffeine.)
Myth: Chocolate is loaded with saturated fat and is bad for your cholesterol.
Fact: Stearic acid, the main saturated fat found in milk chocolate, is unique. Research has shown that it doesn’t raise cholesterol levels the same way that other types of saturated fats do. In fact, eating a 1.4 ounce chocolate bar instead of a carbohydrate-rich snack has been shown to increase HDL (good) cholesterol levels.
Myth: Chocolate lacks any nutritional value.
Fact: Chocolate is a good source of magnesium, copper, iron and zinc. It also contains polyphenols (an antioxidant also found in tea and red wine) that have been associated with a decreased risk of coronary disease. An average chocolate bar contains about the same amount of antioxidants as a 5-ounce glass of red wine.
A daily serving of dark chocolate, which contains more antioxidants than milk chocolate, can also help lower blood pressure and improve insulin resistance according to a joint study between Tufts University in Boston and the University of L’Aquila in Italy. The findings do not suggest that people with high blood pressure consume dark chocolate in lieu of taking their prescribed medication, but that the flavonoids in dark chocolate may have a positive effect on blood pressure and insulin resistance. Learn more about the health properties of chocolate.
Myth: Chocolate causes cavities.
Fact: Candy alone is not responsible for cavities. Cavities are formed when bacteria in the mouth metabolize sugars and starches from any type of food (soda, candy, juice, bread, rice and pasta) to produce acid. This acid then eats through the enamel of the tooth, causing a cavity.
The protein, calcium and phosphate content of milk chocolate may actually protect tooth enamel, and its naturally-occurring fat content means that chocolate clears the mouth faster than other candy, reducing the amount of time its sugars remain in contact with tooth surfaces.
Regular fluoride use, proper oral hygiene to remove fermentable carbohydrate residue and the application of plastic sealants can all help prevent the formation of cavities—whether you avoid chocolate or not.
Myth: Chocolate causes headaches.
Fact: While sited as a common cause of migraines, a study by the University of Pittsburgh has shown no link between chocolate and headaches. The results of that double-blind study of 63 participants known to suffer chronic headaches were published in the neurology journal Cephalalgia. Chronic headaches were once thought to be caused by amines in foods (including histamine and beta-phenylethylamine) such as cheddar cheese, peanuts, cured meats, chocolate and alcohol, but this study eliminated chocolate as a possible headache cause.
Myth: Chocolate causes acne.
Fact: Regardless of what your parents or grandparents may still say, studies in the past twenty years have eliminated chocolate as a cause of acne. In fact, many dermatologists doubt that diet plays any significant role in the development of acne. Acne is now believed to be caused by a combination of high bacterial levels and oil on the skin. For more information about the causes and treatment of acne, click here.
Myth: Chocolate causes weight gain.
Fact: Any food can be part of a healthy diet if consumed in moderation. An average chocolate bar contains 220 calories, which is low enough to be a part of a weight control diet if other high-calorie foods are eliminated. Enjoying the occasional piece of chocolate may reduce the risk of severe bingeing, which can occur when you feel deprived of your favorite foods.
Chocolate’s bad reputation is slowly changing and research now shows that chocolate can be a part of an overall healthy lifestyle, when consumed in moderation. If you keep your portion sizes small and select dark chocolate whenever possible, the occasional treat can be a guilt-free part of your diet.
Wednesday, February 13, 2008
Sick of food
Feels like no matter what I eat or how I exercise I am doomed to fail. The scale was up yet again today ... 201! If I had it in me to give up I would ... I feel like I'm spinning my wheels for nothing. Sure I gained lean mass but what good does that really do me if the scale keeps going up & my clothes keep getting tighter. There' only so much I can stand of DH telling it's ok, I love you no matter what.
Evil tells me I need to cut out fruit/juice, just for a few days to see if that will help me so that's what I'm gonna do. As long as it isn't anything close to Atkins I'll try it. I tried Atkins 3 times in the past & I gained big time after not being able to stick with it.
 | |||||
| Cal | Fiber | Fat | Carbs | Ptn |
|---|---|---|---|---|---|
| Bread, whole wheat 2 slice | 200 | 6 | 2 | 34 | 6 |
| Regular Coffee, 2 cup (8 fl oz) | 5 | 0 | 0 | 0 | 1 |
| Cream substitute, 2 tbsp | 20 | 0 | 0 | 4 | 0 |
| Fiber Choice Supplement | 16 | 4 | 0 | 4 | 0 |
 |
241 | 10 | 2 | 42 | 6 |
 | |||||
| Fat Free Pudding | 34 | 1 | 0 | 8 | 1 |
| V8 V.Fusion Light 8 oz | 50 | 0 | 0 | 13 | 0 |
| Fiber Choice Supplement | 16 | 4 | 0 | 4 | 0 |
| Smart Ones Ravioli Florentine | 250 | 4 | 5 | 40 | 11 |
|
350 | 9 | 5 | 65 | 12 |
 | |||||
| Chicken Breast, no skin, 3 ounces | 94 | 0 | 1 | 0 | 20 |
| Cauliflower, cooked, 0.5 cup (1" pieces) | 14 | 2 | 0 | 3 | 1 |
| Brown Rice, medium grain, 0.5 cup | 109 | 2 | 1 | 23 | 2 |
| Broccoli, cooked, 0.5 cup, chopped | 27 | 3 | 0 | 6 | 2 |
|
244 | 6 | 2 | 31 | 25 |
 | |||||
| Popcorn, air-popped, 4 cup | 122 | 5 | 1 | 25 | 4 |
| Peanut Butter, smooth style, 2 tbsp | 190 | 2 | 16 | 6 | 8 |
| Milk, nonfat, 1 cup | 86 | 0 | 0 | 12 | 8 |
|
398 | 7 | 18 | 43 | 20 |
 |
1,216 | 30 | 29 | 181 | 63 |
 |
1240 - 1590 | 25 - 35 | 33 - 58 | 168 - 242 | 60 - 130 |
5 Fitness Myths ... BUSTED
Even if you’re determined to get in shape, it can be quite difficult to sort through the long-standing fitness myths and misnomers. Whether you’re a believer in spot reduction or are afraid to lift heavy weights for fear of becoming bulky, it’s time to separate fact from fiction.
Myth: No pain, no gain.
Reality: Exercise should not be painful. Even at the height of your workout, you shouldn’t be so out of breath that you can’t carry on a conversation. It’s also important to distinguish between muscle fatigue (feeling "the burn") and muscle/joint pain (sharp and uncomfortable pain during movement). Pain is your body’s way of telling you that you’re doing something wrong. Listen to your body. If something hurts, stop.
Myth: Big weights mean big, bulky muscles.
Reality: Fitness experts agree that when it comes to strength training, everyone responds differently, depending on their body type, existing muscle, body fat, age, and gender. If you’re an endomorph, a body type characterized by a more rounded, voluptuous shape, you’ll probably need to lose body fat in order to see a change in shape from lifting weights, according to the American Council on Exercise (ACE). For mesomorphs, ectomorphs, or people who are a combination of these body types, a regular routine of strength training will produce different results. Women’s testosterone levels are also much lower than men’s, so in most cases, they’re not capable of building large muscles. In fact, since muscle takes up less room than fat, women tend to lose inches when they strength train. So in addition to the physical benefits (increased metabolism, decreased risk of osteoporosis, increased power), strength training will help you slim down, too.
Myth: If you can’t exercise hard and often, there’s no point in exercising at all.
Reality: Even moderate activity is shown to reduce your risk of heart disease and stroke. If you don’t have 30 minutes in your day to exercise, try splitting it up into 10-minute increments instead. There are also simple things you can do to increase your activity without having to go to the gym: take the stairs instead of the elevator, get off the bus a stop early, or take a short walk after lunch. Remember, any exercise is better than none.
Myth: Crunches will give you a six pack.
Reality: This is an example of the spot reduction myth, another common fitness misnomer. While it’s true that exercises such as these may be good for you, it’s probably not in the way you think. Crunches or leg lifts, for example, will build muscle—but they won’t burn fat, which is key to reshaping your body. To burn fat, you must elevate your heart rate through cardiovascular work. As you dance, bike, or run, the body draws upon fat for energy, say ACE experts.
Myth: Running on a treadmill puts less stress on your knees than running on asphalt or pavement.
Reality: Although running is an excellent workout, it can impact the knees. And since it’s the force of your body weight on your joints that causes the stress, it’s the same whether you’re on a treadmill or asphalt. The best way to reduce impact to your knees is to vary your workout, say experts. Trying mixing it up with other cardiovascular activities such as the elliptical machine or a stationary bike.
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