Book Review: "The Culprit and The Cure" by, Steven Aldana

I just finished reading "The Culprit and the Cure - why lifestyle is the culprit behind America's poor health" by, Steven Aldana. It was a very interesting read. He outlines, in an easy to follow format, the negative affects of many of the lifestyle patterns of the modern age, such as sedentary living and excessive consumption of processed foods. He then goes on to offer healthier alternatives and suggestions on how to implement them. Most of what he talked about in the book was pretty basic stuff that is not new. It's widely known that eating whole grains, fruits and vegetables and exercising regularly is the best way to maximize our body's potential.  But he backed up the things we already know with lots of studies and statistics to emphasize them to the readers more forcefully, and show them clearly the affects their lifestyle choices have on disease prevention and fitness levels. He also shared some interesting new findings that I had previously not heard of. I was interested to learn that taking supplements of individual "good" things can actually sometimes be harmful. I was also interested to learn that the recommendations on exercise have changed recently from a certain number of minutes of sustained workouts in a row to more of a daily accumulative number. He uses personal anecdotes from his own life to help illustrate points and principles as well. It was a well documented and educational book that I would highly recommend.

Week One of the Thirty Day Shred!

Just finished the first week of Jillian Michael's 30 Day shred! It was great!!! I only lost one pound which was not too exciting, BUT my endurance level went up dramatically. By the end of week one I was able to complete all of the moves at high intensity and go up to heavier weights for the strength training segments. Sweat literally pours off of you when doing this workout. None of the moves are particularly hard to do, so this program is accessible to people from all age groups and fitness levels. You can gear the intensity to what works best for you. Even after the first week I can see a difference in muscle definition in my legs and arms. I am amazed. Moving up to level two on Monday! I'll let you know how it goes. Gonna watch my food intake more closely this week and hopefully lose two pounds this time. Wish me luck!

Arithmetic

Much of the mystery of losing weight is not as complicated as it seems. For instance...1 pound of weight equals 3500 calories. So if you are interested in losing a pound in a week you need to either consume 3500 fewer calories than usual that week OR burn 3500 extra calories. Or some combination of both. Either way works. BUT...when you put your energy toward building muscle that's best, because the muscle will continue to work for you, burning calories even when you are at rest. Seems the most efficient use of your time and effort.

Step one is tracking what you eat on a typical week and totaling up the calories. Keep a log and don't forget to add in the small bites of this and that...they add up. Also, don't forget to add the calories from condiments and dressings. Once you have a baseline of what is usual for you, things will be clearer in terms of how to proceed. If you are eating way too many calories, than cutting some out is your best bet. But if you skip a lot of meals and aren't eating enough, it may be better to actually ADD more calories to your diet in order to boost your metabolism and energy level for workouts.

This is really more about math than magic. 500 calories a day restricted or burned equals one pound lost. To lose two pounds, double that number.  Please remember thought hat not all calories are the same. You can eat a diet of 1100 calories a day of only hostess cupcakes and you'll probably lose weight. But your body will not be getting the nutrition it needs. Over time you'll lack energy, your hair and skin will lose their vibrance, and you'll be at risk for many diseases including diabetes. So cut calories wisely. Drop 500 a day from sugary, high fat processed foods, and keep filling up with whole grains, fruits, vegetables and lean meats. It not just about the weight on the scale after all. It's about optimal health and vitality. Your body will thank you!

Jillian Michaels 30 day Shred

Ok so I have put back on about 15 pounds that I desperately need to take off before I climb Kilimanjaro in July. So Saturday I started the Jillian Michael's 30 day shred and signed up for her free 30 days of tips and calculators online. I have always been a die hard beachbody fan and still am, but my 16 year old daughter wanted to try this one so I'm doing it with her. Will give you all a weekly report on how well it seems to be working. Second workout day today (on level one) and we are both SORE! It's definitely doing something. Not too tough while you are in the middle of the workout, but you wake up the next morning to muscles you forgot you had. :-) Feels good so far!!!

The New Super Fruit by, Barbara Christensen

Thank you to Barbara Christensen of  Eat Fresh In The City  for contributing this article. Reprinted by permission.

                                                     The New Super Fruit

 The pomegranate is native from Iran to the Himalayas in northern India and was cultivated and naturalized over the whole Mediterranean region since ancient times. It is widely cultivated throughout India and the drier parts of southeast Asia, Malaya, the East Indies and tropical Africa. The tree was introduced into California by Spanish settlers in 1769. In this country it is grown for its fruits mainly in the drier parts of California and Arizona.

POM Wonderful 100% Pomegranate Juice is a little bit sweet, a little bit tart and a whole lotta healthy. And as it turns it – this little bottle of juice could be just the change your bulging belly has been searching for. Grown for ornamentation and for the delicious edible fruit it produces, the Wonderful or Red Wonderful is the most common variety, plus smaller plantings of Early Foothill. The fruit is about the size of an apple, and has a leathery, deep red to purplish red rind. And a new study from scientists at the University of Edinburgh has linked pomegranate juice to fat belly reduction. You heard it here first. You could drink some POM and find yourself with reduced belly fat. Sweeet!

The test subject were asked to consume a bottle of 500ml of pomegranate juice everyday for a span of 4 weeks. What they found after the trial period was that the people who have consumed the pomegranate juice were found with lesser number of NEFA (Non Esterified Fatty Acid) levels in the blood. This promotes the kind of belly fat that we all know and hate. NEFA has the capability of storing higher amounts of fat around the stomach region, and that is what Dr. Oz says it the worst sign of your health.

So I recommend that we all reach for a little POM over the next four weeks and see what you can find. It may be a smaller belly, or maybe just a boosted immune system. Either way, I say it’s a yummy trial to take part in. 

What To Do About Cravings?

Overall you're doing ok on your weight loss program. Eating right and exercising on plan. But then you suddenly find yourself hit with a craving that you can't overcome, and it all goes downhill from there. Been there? Me too. So what to do when the cravings hit?

Here are a few suggestions of things I have found helpful over time:

- Identify your tempters and banish them from the house. If Twinkies are what does you in, be sure not to buy them...ever. That way they aren't readily available during a weak moment. This can be tough if other family members also like the same things that you do. Sit them down, talk to them about your goals and ask for their support. Find a way to compromise by buying some snacks that they love that don't excite you as much.

- Figure out what your most vulnerable time of day is and plan for it. Late afternoon binging? Bedtime snacking? Be sure to plan activities that keep you busy during those times, so your mind isn't on food. Boredom is often our downfall isn't it? So stay active. Structure your diet plan to accommodate for these tough times of day. Maybe eat lunch a little later so you aren't starving in the afternoon. Or save enough calories in your daily plan to allow for a small snack at bedtime. Find low calorie options like fat free hot chocolate or a popsicle to eat while the family snacks, so you don't feel deprived watching them.

- Drink some water!!! Many times our bodies mistake dehydration for hunger. Drinking water quenches our thirst and also fills your stomach so you don't feel as hungry.

- Be sure you are spreading out your daily food allotment into many small meals throughout the day, so you never get too over hungry in between. Eat enough calories that your body doesn't think it's starving. This is usually what triggers binge eating - being too stingy on calories in the first place. Kinda can backfire if you take that too far in an effort to lose weight quickly, and then end up scarfing everything in sight to compensate.

- If there is a particular goodie that you love, offer it to yourself as a reward for reaching a particular fitness goal. Or give yourself one free day a week when you are free to indulge. That way you won't feel as deprived, because you know the special treat is coming soon!

-Fill the pantry and refrigerator with healthy, easy to access snacks. In the midst of a craving you never feel like taking the time to fix something. You want FAST satisfaction. So have yogurt, carrots and almonds on hand to grab and go when feeling desperate!!


If you give in to a craving don't beat yourself up. Just adjust and start again! Plan ahead, so next time YOU will control your cravings, rather than let THEM control you!

Facebook Page

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-Laura

Mother Daughter "Walk N' Rock" Team

Kim and Rachel Nunn

What a great way to spend the day with your children - teaching them lessons about fitness and charity for others at the same time. Way to go Kim and Rachel:

  On May 29th in Sacramento, CA - Hope Productions Foundation will be sponsoring “Walk N’ Rock For Kids” to benefit local children’s charities. That morning there will be a fundraising walk for families and local business teams, followed by an evening concert featuring the rock band KISS, which will also be for charity.  My friend Kim Nunn will be walking with her 8 year old daughter Rachel, who is a sponsored participant in this year’s walk. Rachel will be raising money for The Keaton Raphael Memorial in Sacramento whose mission is to help the families of children who have been diagnosed with cancer. She is walking in honor of her cousin Nik (16) who was diagnosed at the age of 13 with with a cancerous brain tumor. Nik is doing well and the family is excited to be able to say he is officially in remission in 2012, but are mindful of the many families battling childhood cancers.  I’m so impressed with Rachel and her mother for their terrific example of getting out into the community and taking the time to make a difference in the lives of others. Please consider becoming one of Rachel’s sponsors and helping out with this wonderful cause by visiting her donation page by clicking on this link. Thank you for your generosity. http://bit.ly/dNRd6I