6 Simple Weight Loss Habits

by Contents Assembled by Coach Frank on 11/04/10

Well it's been a couple weeks since my last report. I've had so many things happen and so many questions I'm not sure where to start. Let's just begin with something basic; 6 simple eating habits to lose weight.

 

1. Eat Protein with EVERY meal and snack (numerous reasons behind this)

     RULE OF THUMB: Women should get 20grams/meal & 10g/snack

     RULE OF THUMB: Men should get 30grams/meal & 15g/snack

2. Get your Fiber, it does more than just make go poop.

     Amount Recommended for Women: under 50yrs/ 25grams; over 50yrs/21grams

     Amount Recommended for Men: under 50yrs/ 38grams; over 50yrs/30grams

3. Severly Limit Processed Food

     Especially Carbohydrates that come from a box, bag or package

4. Lower your Sugar Intake

     Stay at or below 10 teaspoons OR 40 grams per day. Regardless of it being natural or refined. Any sugar over 10 teaspoons is EXCESS.

5. Get Carbohydrates BUT good/favorable carbohydrates

     RULE OF THUMB: Women should get 30grams/meal & 15g/snack

     RULE OF THUMB: Men should get 30grams/meal & 15g/snack

6. Get used to drinking Filtered WATER

This is a very short simple list but it can be overwhelming. I always suggest starting with 1 or 2 of the habits and get inmersed in them for about a 3 to 4 weeks. Study on these new habits while you put them into practice and discover strategies that make them a part of your everyday life.

When you get 1 habit go to another one on the list, IT WORKS.

We'll explore some these habits individually in the next few weeks.

All for now, Coach Frank

The Breast Cancer Experts Are Frustrated

by Contents Assembled by Coach Frank on 10/19/10

These breast cancer posts have required a little more time than I expected. I thought I would just look a few things up, find some conclusive studies and move on to the next topic. This has not been the case. What is eye opening is the dissatisfaction the leading breast cancer experts are experiencing.

Let's look back at the US News and World Report Article, "Thinking Pink Hasn't Helped Find Causes of Breast Cancer". "I really don't feel like celebrating," wrote Fran Visco, she's president of the National Breast Cancer Coalition, a nonprofit organization that advocates for more research. "Twenty-five years ago, in the United States, 110 women died of breast cancer every day," she continued in her blog. "Twenty-five years and billions of private and public research dollars later, that number is 110. Every day. Not much progress, is it?" (She's right, but that doesn't take population growth into account. The death rate from breast cancer is about 15 percent below what it was in 1985.)

Breast cancer surgeon Susan Love expressed these same negative sentiments. She recently published the 20th-anniversary edition of her best-selling Dr. Susan Love's Breast Book. The chapters on causes and prevention of the disease haven't changed that much over the past two decades. "There's frustration out there that we don't know more," she says. "We're wearing pink, walking and running to raise money for research, God knows we're aware, and yet we still don't really have a clue what causes this disease."

There is some more encouraging news about exercise and breast cancer survival rates. We'll work on that next time.

All For Now, Coach Frank

 

Does Exercise REALLY Help Prevent Breast Cancer?

by Contents Assembled by Coach Frank on 10/12/10

As we all know October is Breast Cancer Awareness month. So very predictably I looked into writing or having written a Breast Cancer Blog on how exercise affects prevention.  As I've done the research I first asked myself the question,"what exactly do we need to be aware of?"  Was there some question that it does not exist?

Answer:  "Thanks to the Susan G. Komen Foundation pink ribbon campaign, which first launched 25 years ago, we are much more aware now about the importance of early detection via mammograms and regular breast exams."  Article from US News and World Report

 

While doing my homework I've read a ton of material and the same words kept popping up: may, might and could. Some examples:

•  Mayo Clinic, "Regular exercise can help you maintain a healthy weight and, as a consequence, may aid in breast cancer prevention."
•  National Cancer Institute, "Exercising four or more hours a week may decrease hormone levels and help lower breast cancer risk.

I regularly read various studies and reports on fitness and I'm always cautious when the results of a study have the phases "We believe there is a strong link... OR Exercise could have a positive effect on..." in there summary statements. I found no studies that definitively stated exercise would decrease your risk of cancer by xx%.  

They (the people who do the studies) always list exercising for 30 minutes, 4 days a week as a lifestyle activity that will lessen your chances of getting breast cancer. The researchers have found a link between exercise and breast cancer prevention BUT they are unsure why exercise helps. Is there a factor in women who do exercise that effects the risk rate or do these women have something else in common? One thing they can pinpoint is a healthy body weight does reduce your risk rate but again they are still exploring why. The researchers just don’t have the same strong evidence that exercise helps reduce your breast cancer risk like exercise reduces the risk of heart disease and diabetes. That last statement is straight from the National Cancer Institute.

KEEP EXERCISING. I didn't write this as an excuse or reason for you to stop working out. It covers your butt for too many things that can get ya. It's a matter of time before they find answers for more of the whys. Next time we'll look at the frustration the health experts are having concerning Breast Cancer. All For Now Coach Frank

Go for the WILD...its a Good Thing

by Contents Assembled by Coach Frank on 10/07/10

Written by Lauren Plumley

The American Heart Association recommends at least two servings of fatty fish per week to ensure getting plenty of heart healthy Omega 3 Fatty Acids - But if you think you're getting that from farm-raised fish you better pay attention.

Farm raised salmon are grown in over populated pens and fed meal that can be polluted with polychlorinated biphenyls (PCB) and infused with antibiotics to help combat the unsanitary condition of the pens. PCBs have been used as lubricants and coolants in electrical equipment because they don't burn easily and are good insulators. YUMMY, and you thought PCB was a seasoning! PCBs aren't manufactured any more but they damage to the environment is already done. Farm raised salmon have a much higher level of PCBs than wild (16 times higher)!, http://www.healthcastle.com/wildsalmon-farmraisedsalmon.shtml

If you must eat farm raised, it is recommended that you only eat it once a month or every two months due to the risks of cancer causing chemicals.

"Atlantic Salmon" come primarily from fish farms, so don't be fooled by that label. Eat only WILD ALASKAN SALMON!

Sunrise Run with the SON

by Contents Assembled by Coach Frank on 10/04/10

Wow my Sunday started out awesome. But before we get to that...I'm always telling clients to, "train like and athlete." Think about what you want your workouts and exercise sessions to accomplish. On this day I took my mind off the path in front of me.

At 6:45am stepped out for a simple jog. I was just planning to do a simple 3 mile run, get a good stretch and head on to church but something happen.

I was feeling great. My  legs were moving, arms swinging, breathing just right, ya'll have been there, I wasn't in the zone but man I was close. Just then I had this thought, "This would be a great time for a little quiet time with God". At that point I realized HE and I hadn't spent much focused time together. It became clear very quickly we needed this time together.

I've been spending a lot of time and energy on my business. GOD revealed to me that lately I've trying it all on my own, in my own strength (classic Christian trap). I have not been going to HIM with any of the burdens. Of course I was talking back, asking, "Well how do I just let go and trust." About that time I became conscious of the fact I was about 3 miles away from the house. I was a little alarmed. I wasn't planning to run this long or far. I had 3 miles to return. I did not bring any water. Distress and doubt began to fill my head. Very quickly I had a Calm feeling, "What were we just talking about?" The Calm said, "You didn't get here on your own so just trust I'll help get you back."

Wow the rest of the run was great. For some of you 6 miles may not seem like a big deal, it was a mountain until God got a hold of it. My mind, body and most importantly my soul sure did need that run with the SON. I look forward to the next one. All for now, I'll see ya on the trail.

Coach Frank