OVEREATER’S AFTERMATH Bad days don’t have to sabotage your weight loss. Get back on track ASAP with these simple steps EAT WELL, LIVE LONG Dr. Ashish Malhotra of Choice Medical Group and Choice Physicians Network offers great advice on food choices for a healthy diet SAFE WEIGHT LOSS PLAN Desert Valley Medical Group suggests the first step to a healthier lifestyle for you is a simple plan COMMON SENSE Heritage Victor Valley Medical Group reminds you how to get on the right track to losing weight Weight Loss Planner Shrink the Change Eating healthier and exercising more are two big goals to undertake at the same time. Find out what it takes to be successful in your quest for a healthier body Live Well! Live Well! Health • Fitness • Lifestyle Go Online to view this section! www.vvdailypress.com/specialsections www.vvdailypress.com www.desertdispatch.com MAY 29, 2014 A SPECIAL SUPPLEMENT TO
Transcript
OVEREATER’S AFTERMATHBad days don’t have to sabotage your weight loss. Get back on track ASAP with these simple steps
EAT WELL,LIVE LONGDr. Ashish Malhotra of Choice Medical Group and Choice Physicians Network offers great advice on food choices for a healthy diet
SAFE WEIGHT LOSS PLANDesert Valley Medical Group suggests the first step to a healthier lifestyle for you is a simple plan
COMMON SENSEHeritage Victor Valley Medical Group reminds you how to get on the right track to losing weight
Weight LossPlannerShrinkthe ChangeEating healthier and exercising more are two big goals to undertake at the same time. Find out what it takes to be successful in your quest for a healthier body
Live Well!Live Well!Health • Fitness • Lifestyle
Go Onlineto view this
section!
www.vvdailypress.com/specialsections
www.vvda i lypress.com www.deser td ispa tch .com
MAY 29, 2014
A SPECIAL SUPPLEMENT TO
LIVE WELL 2014Page 2 Thursday, May 29, 2014
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4 B-12 Bingo6 Crossfit 1018 Get Back in the Weight-Loss Saddle Again10 4 Steps to Maintain a Successful Diet and Exercise Regimen12 Sustain, Maintain, Change14 Frugal and Skinny16 Strengthen Your Weekend18 Apps Rule for Digital Kids20 Ask the Expert: Pump You Up23 The Secrets of a Long Life: Eating Well25 Step One: Get Started on a Safe Weight-Loss Plan26 A Common Sense Approach to Weight Loss
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SEE B-12 BINGO • PAGE 22
LIVE WELL 2014Page 4 Thursday, May 29, 2014
BY BEV BENNETTCTW Features
I f you’re eliminating foods from animal sources to lose weight
or improve your heart health, your good intentions could put you at risk for a vitamin B12 deficiency — especially if you’re a mature adult. Even if you aren’t a vegetarian or vegan, your age could mean that your body isn’t absorb-ing enough B12.
“People who are hitting age 50 should ask about their B12 status,” says Netty Levine, a registered dietitian and cer-tified diabetes educator with Nutrition Counseling Ser-vices at Cedars-Sinai Medical Center in Los Angeles.
It’s important that you’re consuming and absorbing adequate B12. The vitamin, which is found in animal foods (and added to many processed products), plays a role in red blood cell formation and neu-rological function.
Being deficient in vitamin B12 could leave you fatigued and weak. You could develop cognitive changes, such as confusion or memory loss.
As you age you may be producing less stomach acid necessary to absorb vitamin B12. That’s especially true if you’re on acid blockers.
In addition, if you’re on certain diabetes medications or if you’ve had gastric by-pass surgery you also may be at greater risk for a B12 shortfall.
A simple blood test can determine whether you have a deficiency. If you’re low on the vitamin, ask your physi-cian whether a change in diet
B-12 BingoVegan, vegetarian and Paleo eating are all the rage, but these ‘healthy elimination’ diets can cause serious deficiencies, too
LIVE WELL 2014 Page 5Thursday, May 29, 2014
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LIVE WELL 2014Page 6 Thursday, May 29, 2014
BY JEFF SCHNAUFERCTW Features
Where can you find firefighters, senior citizens and teenag-
ers exercising together to im-prove their quality of life?
CrossFit is a burgeoning strength and conditioning pro-gram that utilizes functional movements from weightlifting to gymnastics even as it tran-scends age, gender and socio-economic boundaries.
“My youngest client was 13 and my oldest is 66,” says Danielle Edmundson, who owns CrossFit Santa Cruz, Calif. “Many are middle-aged
working people with families, some are non-athletes and some have competitive athlet-ics backgrounds. Some of our members are college or high school-level competitive ath-letes wanting to get help with their sport conditioning, a few are firefighters and police of-ficers.”
“CrossFit is an approach to fitness that is broad, gen-eral and inclusive,” says Tony Budding, former director of media and content for Wash-ington, D.C.-based CrossFit Inc. “CrossFit is not a specific exercise program. It’s a sys-tem that maximizes fitness. All CrossFit exercises are func-
tional movements. Functional movements are the natural, es-sential, ubiquitous movements of life. Outside the gym, we move our bodies and move ex-ternal objects in three-dimen-sional space. “ So in CrossFit, participants move their bodies and external objects in three-dimensional space.
“CrossFit’s aim is to in-crease an individual’s work capacity over broad time and modal domains, regardless of their starting point. Everyone needs to know how - and prac-tice how - to pick things up, get in and out of a chair with-out using their hands, and put things away on the top shelf,”
Edmundson says. “Children, elderly, middle-aged, well-con-ditioned, couch potato, elite athlete, and novice trainee can all do CrossFit as the workouts can be modified and scaled for fitness level and physical limi-tations.”
What comprises a CrossFit workout?
“It’s constantly varied in the sense that we feel routine is the enemy,” says Tim Thackrey, owner and trainer at CrossFit HighVoltage, Burbank, Calif.
“That means running, jumping, throwing, moving the way your body was meant to move. We do lots of Olym-pic lifts (clean & jerk, snatch),
CrossFit
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dead lifts, tons of pull-ups, gymnastic rings, medicine balls, kettle bells, barbells. Just no machines. We don’t use ma-chines.”
These movements are done for either a set amount of rep-etitions as quickly as can be done safely, Thackrey says. Or they are done for a set amount of time with the goal being how many repetitions or rounds can be completed. Other days par-ticipants try to see how much they can lift.
“Our workouts are short, mostly under 20 minutes, many between 5-10, some even less than that,” Thackrey says. “But if you do it right, in that 10 minutes you’ll not only have completed more work than you used to do in two hours at a regular gym, you won’t
SEE CROSSFIT 101 • PAGE 26
LIVE WELL 2014Page 8 Thursday, May 29, 2014
BY BEV BENNETTCTW Features
At some point in your diet, you’ll overeat.Maybe you won’t resist an extra
piece of cake at a birthday celebration, or you’ll dive into a family-size bag of potato chips when you’re stressed.
It’s not the slip however, but how you recover — if you do — that’s the key to dropping pounds and maintain a health-ier weight, say nutrition experts.
Think of it like the stock market, says Judy Caplan, a Vienna, Va.-based regis-tered dietitian nutritionist and spokes-woman for the Academy of Nutrition and Dietetics. “The stock market will go up and down while moving upwards. You want to have a trend of losing weight, but you may have blips,” Caplan says.
Having a plan will help you focus on your long-term goals while you manage
any indiscretion. You’ll also avoid negative self-talk that can undermine your diet.
First, get some perspective.Say you consumed 600 extra calo-
ries on a “bad” day. Will it matter three months from now?
No, say the experts.“It’s not a big deal in the long run. You
can’t get fat or skinny on a single meal or a single day,” says Jill Weisenberger, reg-istered dietitian nutritionist in Newport News, Va.
But you don’t want one day’s 600-calorie indulgence to turn into an ongoing binge. That’s why you need a different response for next time, “because there is going to be a next time,” says Weisenberger, author of “Diabetes Weight Loss Week by Week” (American Diabetes Association, 2012).
For example, at a party take a small portion of your favorite dessert and move away from the food table. At home, count
out one serving of chips, then put the bag away, out of sight.
You can take small steps to compensate for the extra calories, such as adding 10 minutes to your workout, but avoid puni-tive behaviors, such as intensely working out for three hours straight or starving the day after your splurge. These tactics only continue the negative mindset, ac-cording to Weisenberger.
As part of your strategy determine whether your diet is sabotaging you.
If you’re not allowing yourself an oc-casional treat you could be susceptible to future binges, say nutrition experts.
“When people are restricted they want to get out of that restriction. I want to give people some wiggle room,” says Caplan.
She recommends you “reward your-self when you need to but basically stick with the plan.”
GET BACK IN THE WEIGHT-LOSS SADDLE AGAINBad eating day? Week? Month? Here’s how to rebound
from a low point to keep your goals on track
LIVE WELL 2014 Page 9Thursday, May 29, 2014
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Combat Negative Self-TalkIf you beat yourself up whenever you eat something that’s not part of your diet, you could be dooming your weight-loss efforts.
You’ve decided you have no control over your body, so you give up. Snap out of it. Block those dark thoughts.
Overeating at one meal isn’t the end of your diet, and it certainly doesn’t make you a bad person.
“It’s just one day. It’s not a moral failure,” says Jill Weisenberger, registered dietitian nutritionist.
You’re more likely to succeed with your diet if you eliminate any emotional value food has for you.
“As soon as people get rid of the ‘good and bad’ attitude toward food, it is so liberating. They do end up eating better,”
1 Walk before you runDr. Richard Kreider, di-rector of the Exercise and
Sports Nutrition Lab at Tex-as A&M University, says that doing too much too quickly can be the biggest obstacle to a meaningful workout.
“Somebody gets excited, joins a facility and it’s too much, they end up getting very sore and end up quit-ting,” he says.
Kreider advocates getting a fitness test before starting any workout regimen, and if that proves impossible, talk-ing to a certified trainer. In the meantime, the U.S. De-partment of Health and Hu-man Services recommends moderate physical activity for at least 30 minutes a day to maintain overall health. This could mean anything from gardening to snow shoveling, and when broken down into 15-minute blocks, it’s easy to make physical activity a part of your day.
2 Check portionsIf losing weight is a workout goal, health
has to become an important part of a person’s lifestyle. That requires a closer look at staple foods.
“Every ounce of a grain product in general counts as a grain,” explains Dr. Jack-ie Buell, director of sports nutrition at the Sports Medi-cine Center of Ohio State
4 STEPSto Maintain a Successful Diet & Exercise Regimen
CHECKING YOUR DIET AND PLANNING YOUR EXERCISE CAN EFFECT LASTING CHANGE
Diet and exercise go hand in hand as part of a healthy lifestyle. However the number of machines, classes and workouts offered at the
gym can leave a newcomer bewildered. The world of nutrition is another information overload; the amount of diets, supplements and programs is overwhelming.
So whether you’re starting a new diet or joining a gym for the first time, it’s important to remember that a little planning can go a long way.
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University. “I think our por-tion distortion is something that we’re not as aware of as we could be.”
A bagel, she explained, counts as four grains, but many people will assume that it counts for just one. This misconception can lead to overeating.
Dr. Kreider recommends cutting back on fats and in-creasing lean proteins such as chicken breast and fish, or soy and bean proteins for vegetarians.
Fruits and vegetables con-tain complex carbohydrates that help refuel the body af-ter a workout, but they do prove an obstacle for people trying to improve their eat-ing habits. The 2013 State Indicator Report on Fruits and Vegetables released by the Centers for Disease Con-
trol and Prevention showed that the median consumption rate of vegetables among U.S. adults was a median 1.6 per day. Fruit consumption was even lower, with a median consumption rate of 1.1.
Substituting fruit or veg-etables with snacks is a good way to make sure that you’re getting enough of both while satisfying the hunger crav-ings that might come up after cutting back on sweets.
3 Prepare a planWhen looking at a weight-loss plan,
there’s no end to the miracle pills and diet plans promising the ability to lose weight while eating whatever is desired. But unless the plan incor-porates hard work and good nutrition, it won’t cause any lasting change in a person’s
lifestyle. “I don’t think there are any
magic pills… that someone should be relying on,” says
Dr. Buell. “It really comes down to hard work and
SEE 4 STEPS • PAGE 25
LIVE WELL 2014Page 12 Thursday, May 29, 2014
BY BEV BENNETTCTW Features
You know your eating habits contributed to the shape you’re in.
You heaped on the calories with ice cream snacks before bedtime, midmorning dough-nuts instead of breakfast and supersized pasta dinners.
But now that you’re on a diet, you’re vigilant.
Indulge? Never again!Not so fast, say health ex-
perts.You could be sabotaging
your weight-loss efforts.“There is some evidence to
suggest that you don’t want to make such big changes that you can’t sustain them. You’re potentially setting yourself up for rapid regain after the weight loss,” says J. Graham Thomas, Ph.D., researcher in the weight control and diabe-tes research center, The Miri-am Hospital, Providence R.I.
If you instead take smaller steps, gradually developing healthier habits and building on them, you’re more likely to be successful for a lifetime.
Start by setting goals.“Having a long-term goal
in weight control helps with sticking with small changes,” says Elisabetta Politi, regis-tered dietitian, director of Duke Diet and Fitness Center, Durham, N.C.
For example, you want to be less winded when you play with your children or you re-ally want to bypass the "big” section in the clothing depart-ment.
Neither will happen over-night, but you’ll move toward your goal, say nutrition ex-perts.
Working with a registered dietitian may help you pin-
Sustain, Maintain, CHANGE!A change could do you good, but too much change all at once could sabotage your health-improvement efforts
LIVE WELL 2014 Page 13Thursday, May 29, 2014
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point the specific changes that will keep you motivated, says Politi, who oversees nutrition and food service programs for the diet and weight manage-ment clients at the center.
Perhaps you’ve decided you wouldn’t mind reducing the sugar you add to coffee from one tablespoon to one teaspoon, saving 32 calories with each cup.
While you adjust to the switch, you may wonder how long to wait before making more changes.
That varies with the indi-vidual.
“Eating habits are learned over decades. For some peo-ple, breaking [unhealthy] hab-its can take months or even years if it’s going to be sus-tainable,” Thomas says.
One group of scientists studied how long it takes for
new behaviors to become habits.
In an experiment, 96 vol-unteers chose a new eating, drinking or activity to per-form over 12 weeks.It took from 18 to 254 days for the new action to become part of the participant’s routine, according to the study pub-lished in the European Jour-nal of Psychology.
However, one month is
often recommended. “Start with the sugar [ex-
ample]. Do it for a month. You feel better,” says Sarah L. Francis, Ph.D., registered dietitian, assistant professor, State Nutrition Extension and Outreach Specialist, Iowa State University, Ames.
As you adjust to less sugar, you’ll discover surprising ben-efits beyond cutting calories.
By taking small, doable ac-tions you’ll develop “self-effi-cacy, ” the confidence in your ability to make changes.
With greater confidence you’re more likely to adopt a new habit, not abandon it, according to Francis, who works with midlife and older adults offering them strate-gies for improving their diets and health.
But don’t rush.“I tell people to not make
every change at once. Make one at a time to build self-ef-ficacy,” she says.
The small steps build on each other. When you’re com-fortable with one adjustment, you’re ready for another.
Maybe you next decide to switch from half-and-half to reduced-fat milk in your cof-fee, cutting 30 calories for ev-ery ounce of coffee lightener you use.
This approach also leads to greater resilience, which is essential for those times when you slip.
Instead of allowing an off day to become a downward spiral “you can step back and be proud of the good steps you did take,” Francis says.
LOSE WEIGHT FOR LESS WITH THESE 3 EASY, IMPACTFUL TIPSBY ANNA SACHSECTW Features
If Jennifer Hudson wants to lose weight, she can join Jenny Craig for packaged low-cal meals and weekly meetings with a personal diet consultant. But for the average overweight American, pricey diet programs
and personalized training are less of a financial priority than, say, feeding the kids or paying the rent.
If this scenario sounds familiar, don’t fret just yet. Here, the experts weigh in on ways to slim down without thinning out your wallet.
1. INCORPORATE THE TRICKS OF THE TRADEKeeping a food journal (a key component of Weight Watchers) is one of the
most helpful things you can do if you want to lose weight. “Sometimes we don’t realize what and how much we are eating, and especially the calories that we’re drinking, until we see it on paper,” says Kerry Neville, a registered dietitian and spokeswoman for the American Dietetic Association. Record what you consume, the amount, the time of day and your mood, paying attention to any patterns that develop.
Your next goal is to limit the items that are high in fat, sugar and sodium, and start incorporating more fresh foods. Loaded with vitamins, minerals, antioxidants and fiber, fruits and vegetables are naturally low in calories. They also tend to have higher water content.
“Research shows that water-rich foods, such as watermelon, help fill you up,” Neville says. Because produce is so abundant during the summer months, you can often find great deals at the grocery store, but also consider checking out your local farmer’s market, Community Supported Agriculture (LocalHarvest.
org/csa) and U-pick options. Stock up and freeze for the winter months.Once you’re eating better, it’s time to exercise portion control — the key to diet programs like Jenny Craig. If you need help determining
a proper portion, read labels and then measure or weigh your selections according to the appropriate serving size. Or just
try using a smaller plate. “They only hold so much food, but it will feel like you
are getting more,” Neville says. “Divide the plate into four
Frugal and skinny
LIVE WELL 2014 Page 15Thursday, May 29, 2014
quadrants, one each for protein, starch, vegetables and fruit.”
2. PUT IN THE TIMEAlthough research shows that watching what you eat is more
likely to help you lose weight, exercise is fundamental to keeping those pounds off, Neville says. It also can help burn off calories if you fudge on your diet, and boost whole-body health.
A good goal to start with is getting 30 minutes of exercise a day, either all at once or broken up into 10 or 15 minute in-crements. Some of the best activities to burn calories during the spring and summer months include gardening (approxi-mately 150 calories per 30 minutes), jogging (270 calories per 30 minutes), bicycling (240 calories per 30 minutes) and walk-ing (150-plus calories per 30 minutes), says Brad Simpson, a physical therapist at Life’s Work Physical Therapy, Portland, Ore. “But you should walk like you have somewhere to go.”
In fact, it may be easier to motivate yourself to head out for a walk if you actually do have a destination in mind, such as hand delivering your mail to the post office or getting a cup of coffee, as long as you don’t opt for the king-size mocha frappe. For even more inspiration, ask your spouse, child or a couple of friends to join you, suggests Simpson. It will help you stick to a routine and provides support, similar to having a trainer or participating in a group class.
SEE FRUGAL AND SKINNY • PAGE 21
LIVE WELL 2014Page 16 Thursday, May 29, 2014
BY JEFF SCHNAUFERCTW Features
When the weekend used to roll around, Julia Griggs Havey
would walk to the freezer and pull out a pint of Baskin and Robbins Expresso ’n Cream Light — over and over again.
“I would have a spoonful, then go back and back until most of it was gone,” recalls the St. Louis resident, who used to weigh 300 pounds. “Then I would go out and buy another one to replace it so my husband would not know how much I ate.”
Looking back, Griggs Havey says her cravings were partly based on boredom — one of several factors nutrition ex-perts say can stop your diet cold on a weekend. People also cheat on their diets during the weekend because they are fa-tigued, eat out more on week-ends or feel a need to reward themselves after a hard week of work or strict dieting.
But there are ways to keep the weekend from turning into a diet-breaker.
“If you feel like your eating on the weekend is getting out of control, my first two pieces of advice is get enough sleep and get out and move around,” says Donna Feldman, a registered dietitian in Boulder, Colo.
“A lot of people think that if they are fatigued, food will give them energy,” Feldman says. “That is an inappropri-ate response to being sleep deprived. Food isn’t want you really need. Instead, be aware and get enough sleep.”
Some people see the week-end as a reason to forget get-ting up early and going to the gym. Instead, they head for the refrigerator.
StrengthenYour WeekendHere’s how to live-it-up on the weekends without the extra pounds
LIVE WELL 2014 Page 17Thursday, May 29, 2014
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“If you’re just hanging out just mindlessly eating whatev-er you find, you need to put on your running shoes and get out of the house,” Feldman says.
When it comes to control-ling your portions, weekends also can be tricky. Restaurants may serve more than you re-ally need to eat. And if you are eating over at a friend’s house on the weekend, you may fear offending them if you do not eat what you are served.
The key, says Feldman, is to be assertive and aware. That means choosing not to eat at one of those restaurants that specialize in large portions. And learning what is worth eating on the menu and what is not.
“When it comes to portion control, the person needs to make that commitment seven days a week so that it becomes second nature,” Feldman says.
Bringing something healthy for you to eat to a friend’s din-ner party or special event can take the fear out of your visit. And it may even be appreci-ated by fellow dieters.
“It’s a good deed. It’s also a good self defense of your diet,”
Feldman says.But what about your favor-
ite foods or drinks like beer, chips or ice cream? Can’t you cheat a little on weekends?
Feldman recommends light beer or alternating between beer and sparkling water, which still feels like a treat. Also, stock the refrigerator with healthy snacks like cut up vegetables and low-fat dips. And if you do indulge in an ice cream sundae, consider it a meal in itself. Or better yet, find someone to share it with.
For her part, Griggs Havey lost more than 130 pounds in 15 months by giving up her greatest food vices: ice cream, fast food and soda. An author of two books, including “The Vice Busting Diet” (St. Mar-tin’s, 2007), Griggs Havey be-lieves the key to losing weight is to identify your food vices and remove them from your meals — even on weekends.
“If someone is addicted to a particular food, they cannot indulge in consuming it be-cause it’s the weekend,” Griggs Havey says. “Health doesn’t take weekends off.”
T eens may filter out nutrition messages coming from parents or other adult authority figures. But that doesn’t mean he’s not interested in improving his
diet. Instead of trying to play nutrition cop, experts suggest allowing teens to make healthful changes using applications on his smartphone.
Teens are one of the fastest growing user groups of mobile technologies, according to a recent study on smartphone tech-nology and apps for health promotion from New Mexico State University.
However, parents should still get involved in the selection process to make sure teens are getting appropriate guidance from credible sources, says Kristi King a registered dietitian and spokeswoman for the Academy of Nutrition and Dietetics.
Know what’s available, what information is provided and how teens can use the app.
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An appropriate program can go a long way to help a teen follow a healthful diet, according to King, senior dietitian at the Texas Children’s Hospital in Houston.
Parents will want to make sure the app is providing sound nutrition advice, says King. Parents also will want the app to be targeted to the teen audience.
“Kids and teens do better with a visual,” says King, who uses apps with some of her patients.
She also recommends food logs, charts and graphs. These help a teen keep track of what he’s consuming, such as a graph or chart that follows his vegetable intake or calories from soft drinks.
Accountability and goal setting are valuable tools as well.“Look for an app that allows you to set goals and timelines.
You want your teen to take ownership of his health,” King says.
At the same time parents can talk to teens about setting healthy nutrition goals, she adds.
Some apps offer access to an online community where a teen can chat with other subscribers.
Cross that app off the list if you don’t want your teen to be involved with an online nutrition community.
“You may not want a child participating in this,” King says.Once parents and teens have agreed upon an app choice,
don’t be surprised if a teenager doesn’t provide frequent feed-back. Having a little privacy is part of the lure of an app.
But “In my own personal experience with patients, teens love it, ” King says.
Apps are particularly helpful when making food selections at fast food establishments and vending machines.
When a teen is next in line to place her order at a fast food restaurant she may wonder whether to splurge on 200 extra calories. An app can help her decide whether to “have fries with that”.
The Eat-and-Move-O-Matic app can show teens calorie
SEE DIGITAL KIDS • PAGE 21
LIVE WELL 2014Page 20 Thursday, May 29, 2014
Eric ‘The Trainer’ Fleishman, Gold’s Gym spokesperson and a Hollywood physique expert with more than 20 years of experi-ence in physical transformation, works with with A-List actors, MMA fighters and musicians to give them the bodies they’ve al-ways dreamed of having. Here’s his kick-starter guide to getting in shape today
BY MAGGIE FLYNNCTW Features
HOW DID YOU GET YOUR START IN PERSONAL FITNESS AND WHAT LED YOU TO HOLLYWOOD?
I grew up on a farm in Maine where we had pigs and sheep; it was a real farm and physical beauty was never focused on in that environment.
After college I moved to New York and when the people I was with worked out, they weren’t interested in physical training as a means to aesthet-ic beauty. I began trying to cre-ate a method of changing the body by using fitness as a tool rather than using exercise and hoping for the best.
My dream was to be a world-renowned fitness guy, and I knew I had to be in Los Angeles for that to happen. So I moved out and things really started happening fast.
As soon as I started train-ing actors, the word got out, and that was 15 years ago.
WHAT ARE THE MAIN COMPONENTS OF YOUR WORKOUT PROGRAM, “GET HOLLYWOOD MUSCLE”?
You need only three things to change the body: you need specific exercise, specific di-ets, and specific sleep. The most important part of physi-
cal transformation is sleep. It’s to the body what the oven is to cookie dough. You can have the best diets and the best ex-ercise, but without sleep, you’ll never see that amazing trans-formation of the body. Sleep is the key to everything.
HOW FIT SHOULD A PERSON BE BEFORE STARTING A PROGRAM LIKE THIS?
There is a gradient, so people who are beginners can find a way to do certain easier things of the versions that we’re doing. But the program is designed around working with actors who have to change in 21 days or less.
My program is designed for almost any level, but the average actor is in really good shape to start with and we have to make them extraordinary … because the camera does not hide anything. We hold them to very high standards here, which have nothing to do with athleticism.
WHAT ARE SOME OF THE BEST FOODS TO EAT WHEN YOU’RE TRYING TO TRANSFORM YOUR BODY IN A 21-DAY PERIOD?
For my program there is a very strict diet regimen. It’s meat, it’s fruit, it’s vegetables and not a lot of starch carbo-hydrates because through the workout we’re looking to burn out body fat.
The foods in the program are animal-based protein sources along with water-based carbohydrates (fresh fruits and vegetables) and great hydration — water and green tea.
There’s sort of a natural look that’s yielded through the program that focuses on good looks and good health as op-posed to athleticism.
AFTER THE 21 DAY PERIOD, HOW DO PEOPLE STAY IN SHAPE?
The way that we transform people is that we take them from a certain point that we’ll call normal and, though sleep, diet and exercise bring them to extraordinary. Once people hit that level, they want to stay there. The good looks and good health that you get from the program are obtained, they’re a big motivator to remain at that level of fitness. Getting there is the hard part.
CAN YOU DESCRIBE YOUR OWN FITNESS ROUTINE?
Well the first thing I can tell you is that I like to drink a lot of water. A lot of men and women don’t realize the importance of hydration. Especially for women, a lot of people look for that glow, and that comes from high-level hydration.
Also the notion that stay-ing active four to six times a week as part of your lifestyle is really important. Exercise is not something you should do as a special unusual thing. It helps you keep young and helps you avoid the chasm of health issues that come as you get older.
I have to maintain my level personally to inspire the rel-
evance of others around me. For me it’s very personally re-warding to help these people look and feel their best. If I can help people through physical-ity seek and find that inspira-tion, that’s really cool.
YOUR WORKOUT PROGRAM IS AT-HOME AND INTERNET-BASED. WHAT ARE SOME OF THE BEN-EFITS OF AN EXERCISE PROGRAM THAT CAN BE FOLLOWED AT HOME? WHAT ARE SOME OF THE DOWNSIDES?
The benefit of following a program at home is that there’s no expensive gym membership, you don’t have to wait for equipment and there’s no expensive personal train-ers. Even if you go to the gym and hire a trainer, they won’t always take you to a specific place. This is a specific pro-gram that superstars use to look and feel their best.
It’s a training video, so it gives the user the experience of working and training with me directly. I’m excited to share these messages with normal people so they themselves can look great. The highest levels of fitness should not be just for the elite, they should be for ev-eryone.
WHEN STARTING A NEW FITNESS REGIMEN, WHAT IS THE MOST IMPORTANT THING TO KEEP IN MIND?
The most important thing to keep in mind is that if they emulate the form that we’re doing and eat the diet that we would want them eat and sleep – they too will get Hollywood results, and that’s about as good as it gets.
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3. INVEST IN SOME AFFORDABLE EQUIPMENTIn addition to a good pair of running or walking shoes, there
are a few at-home tools can help you reap major rewards at minor expense. Simpson recommends an aerobic step (from $50, at sporting goods stores), a light dumbbell set (a single weight can cost as little as $2) and a stability ball (from $20). You can use the stability ball to perform complete workouts, including core work, leg strengthening and arm exercises, Simpson says. Or substitute the ball for your chair while sit-ting at the computer or watching TV. “It will force you to sit more upright and continuously work your core musculature in order to maintain balance.”
Neville also likes jump ropes (from $8) and resistance tubes (from $10).
“But there are a lot of things you can do with just your body weight,” she adds. Hoof it to a park and do step-ups, triceps dips and squats with the help of a bench, in addition to lunges, push-ups and sit-ups in the grass. Keep at it for a month and you can use all the money you saved to buy a new — and small-er — bikini.
counts in their favorite foods, varying by size, and lets them know how much physical activity they need to burn off those calories.
The app, which went through 15 to 20 iterations of design before being brought to market, was developed at New Mexico State University with 4-H to support a national youth program.
“You can use the app before you make the food choice, or you can make the choice and decide how to work it off,” says Barbara Chamberlin, a New Mexico State University extension instructional design and education media specialist in Las Cruces, N.M.
A nutrition specialist identified the foods users can refer to, but there are limitations.
These are items your teen is probably eating, not necessarily what health experts recommend, according to Chamberlin.
For more information on the free app, visit the 4-H website at: http://bit.ly/1lyYIII
You’ll find plenty of foods to help you meet the rec-ommendation for daily 2.4 micrograms of vitamin B12 health experts recommend for adults.
Make low-fat beef, seafood, eggs and dairy products part of your menus, if you’re not a vegetarian or vegan.
“Fish is a good source of vitamin B12 and it contains omega-3 fatty acids, so you get more bang for the buck,” Levine says.
Cooked clams are a top source for the vitamin. Sock-eye salmon and trout also are rich in vitamin B12.
Beef is an excellent source of vitamin B12. Choose lean cuts, such as top sirloin steak
or eye round steak. Low-fat milk or yogurt and
eggs supply good amounts of vitamin B12.
You can meet your require-ments by choosing fortified processed foods. Check the label of your favorite break-fast cereal for B12 content.
“Look for cereal with 100 percent of B12,” Levine says.
For vegans and vegetar-ians, fortified soy milk and meat analogues are options, too.
In the following recipe for clam chowder, don’t discard the broth from canned clams. It also provides vitamin B12, according to research pub-lished in the Journal of Agri-cultural and Food Chemistry.
Easy Clam Chowder1 medium red potato, unpeeled, cut into bite-size
pieces1 cup diced carrots1 tablespoon unsalted butter1 large celery rib, finely chopped1 small onion, finely chopped 2 tablespoons flour2 cups reduced-fat milk1 (10-ounce) can baby clams with broth 1⁄2 teaspoon salt 1⁄4 teaspoon pepper1⁄4 teaspoon dried, crushed thyme1 tablespoon minced Italian parsley, optional
Place potato and carrots in a small pot. Add water to cover. Bring to a boil over high heat. Reduce heat to medium and cook until vegetables are tender, about 15 minutes. Drain and set aside.
Heat butter in large heavy-bottom pot over medium-high heat. Add celery and onion. Cook, stirring frequently, until vegetables are tender-crisp, about 5 minutes. Add flour, constantly stirring. Gradually add milk, stirring until slightly thickened. Add clams with broth, salt, pepper, thyme, cooked potato and carrots. Stir. Reduce heat to low and simmer until chowder is hot and celery is tender, about 10 minutes. Sprinkle on parsley.
Makes four 1-cup servings.
Each serving contains: 200 calories; 6 grams total fat; 12 grams protein; 25.5 grams carbohydrates; 52 milligrams cholesterol; 620 milligrams sodium and 2.75 grams dietary fiber. Each serving also provides more than 100 percent of the daily recommendation for vitamin B12.
Your diet, along with food and recipe choices, has a ma-jor impact on your overall
health and wellness. Knowing how to select healthy foods, read labels, stock your kitchen and prepare healthy recipes is a good start. Some basic food choices to include in your healthy diets would be the following:
1: Olive oilFour decades ago, researchers concluded that the monounsaturated fats in olive oil were largely
responsible for the low rates of heart disease and cancer. Now we know that olive oil also contains polyphenols, powerful antioxidants that may help prevent age-related diseases.
2: YogurtIn the 1970s, Soviet Georgia was rumored to have more centenarians per capita than any
other country. Reports at the time claimed that the secret of their long lives was yogurt, a food ubiquitous in their diets. While the age-defying powers of yogurt never have been proved directly, yogurt is rich in calcium, which helps stave off osteoporosis and contains “good bacteria” that help maintain gut health and diminish the incidence of age-related intestinal illness.
3: FishThirty years ago, researchers began to study why the native Inuit of Alaska were remarkably
free of heart disease. The reason, scientists now think, is the extraordinary amount of fish they consume. Fish is an abundant source of omega-3 fats, which help prevent cholesterol buildup in arteries and protect against abnormal heart rhythms.
4: NutsStudies show that those who eat nuts gain, on average, an extra two and a half years. Nuts
are rich sources of unsaturated fats, so they offer benefits similar to those associated with olive oil. They’re also concentrated sources of vitamins, minerals and other phytochemicals, including antioxidants.
5: WineDrinking alcohol in moderation protects against heart disease, diabetes and age-related
memory loss. Any kind of alcoholic beverage seems to provide such benefits, but red wine has been the focus of much of the research. Red wine contains resveratrol, a compound that likely contributes to its benefits-and, according to animal studies, may activate genes that slow cellular aging.
6: BlueberriesCompounds in blueberries (and other berries) mitigate inflammation and oxidative damage, which are associated with
age-related deficits in memory and motor function.For more information on this topic or any other health care topic, you may contact the Marketing Department at Choice
Medical Group/Choice Physicians Network at 760-242-7777, Ext. 228.
The Secrets of a Long Life:
Eating Well!
Ashish Malhotra, M.D., is an exclusive physician with Choice Medical Group and
Choice Physicians Network. Dr. Malhotra is proud of his fellowship training in Geriatrics and believes in the medical and emotional well-being of his patients. Medical School: American
University of the Caribbean School of Medicine
Residency: Family Medicine North Oakland Medical
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Irvine, Calif.
LIVE WELL 2014Page 24 Thursday, May 29, 2014
You’ve probably heard that most weight-loss diets fail.It’s the sort of “conventional wisdom” that can upend
your good intentions. Less often discussed are the success stories.The National Weight Control Registry (NWCR) is an
ongoing research study that tracks diet winners who have lost at least 30 pounds, kept the weight off for at least one year and are willing to share their strategies.
In a new observational study registry participants were followed for 10 years to see how well they kept their weight off and to find strategies for weight-loss maintenance.
Here are some of the behaviors participants who best kept weight off have in common.
1 LIMITING FOOD VARIETY Successful participants aren’t filling their kitchens with every new food item that comes along.
Instead they eat “the same safe foods over and over,” says J. Graham Thomas, Ph.D., lead author of the study and researcher at The Miriam Hospital.
With less variety, people are more aware of what and how much they’re eating.
2 BEING CONSISTENT “They typically don’t go off pattern and splurge on high-fat food on holidays or weekends,” Thomas says.
However, this doesn’t mean avoiding fun foods. A weekly treat could fit into a participant’s consistent eating pattern.
3 SELF-MONITORING “Most [registry participants] are weighing themselves regularly. They’re also calorie counting,” Thomas says.
4 PATIENCE Although it may never become a pleasure, after about two years people report that maintaining healthful habits feels “less effortful. It’s
Go on an extremely low-calorie diet and you’ll get fast results.
The quick pay-off can be motivating, according to Elisabetta Politi, registered dietitian nutritionist, director of Duke Diet and Fitness Center, Durham, N.C.
Unfortunately, that regimen is hard to keep up, experts say.
The alternative of taking small steps is a better long-term approach, but you don’t get immediate gratification.
It’s a dilemma, Politi says. Electronic devices that track calories or physical activity
can give you positive reinforcement without the extreme measures.
Although you won’t drop a pound by walking 1,000 steps,
“you will get a reward daily through the number on your [step] counter,” says Sonya Angelone, registered dietitian nutritionist in the San Francisco Bay Area and spokesper-son for the Academy of Nutrition and Dietetics
“If you’re getting immediate feedback, you’re more likely to take action,” Angelone says.
You don’t need an expensive gadget for motivation, however.
Write down what you eat and how much exercise you get in a journal.
By reading your entries you can find positive reinforce-ment, according to Sarah L. Francis, nutrition specialist at Iowa State University.
We want to help you adopt a healthier lifestyle so you can lose weight safely and learn the skills you need to keep
it off in the long term. This article is not intend-ed as medical advice and you should always follow the recommendations of your doctor regarding a weight loss program.
You can apply a very simple principle to los-ing weight. Take in less calories every day than you burn. Sounds easy but for most of us the temptation to eat one more slice of pizza, or that scoop of ice cream is simply too much to ask.
If you normally eat a lot more than the rec-ommended 2,500 calories for a man and 2,000 calories for a woman you may find it hard to cut back to the following recommended calorie limit.
• Men should eat and drink no more than 1,900 calories a day
• Women should eat and drink no more than 1,400 calories a day
If people are overweight, it’s usually because they eat and drink more calories than they need. Try to reduce your calorie intake gradu-ally over a few weeks.
You will need to lose weight at a safe rate like one to two pounds each week by sticking to a daily calorie allowance. For most men, this will mean consuming no more than 1,900 calories a day, and 1,400 for most women. If you go over your limit one day, don’t worry it means you’ll
have to reduce your calorie intake the follow-ing days. For example, if you’re a woman and you have 1,700 calories on Tuesday — that’s 300 more than your daily calorie allowance of 1,400. To stay on track, you’ll need to remove 300 from your remaining calorie allowance over the rest of the week.
It is important to know that not all diets are suitable for anyone. Some may not be suitable for children and young people or pregnant women. If you suffer from any medical condi-tion you should consult your doctor before starting. Again, you are urged to seek the ad-vice of a health professional before starting any weight loss program.
Recording your calories, exercise and weight loss on a chart will keep you honest. Print and post the chart somewhere you can see it, such as the fridge or a kitchen cupboard, and update it at the end of each day.
In addition to a healthier diet, regular physi-cal activity is a vital component of your weight loss journey. Not only will it help you lose more weight but it will also keep you motivated and improve your general health and wellbeing. As you work through your program, find ways to exercise that are fun — walking 20 minutes each day, join a yoga or Pilates class, go dancing, ride a bike — there are plenty of physical activi-ties you can incorporate into your lifestyle.
The most important thing is to start a weight loss or maintenance program that works for you, so set your goals and stick with it.
Good luck!— Desert Valley Medical Group
The First Step:
Get started on a Safe Weight Loss Plan
moderation.”For optimum weight
loss, Dr. Buell recommends counting calories and mak-ing sure that the amount of calories consumed is 300 to 500 calories less than those burned in a workout. Different workouts will burn different amounts of calories. According to the Department of HHS, moderate physical activity, such as hiking, will burn 370 calories per hour on a 154-pound individual. More powerful forms of exercise, such as running or bicy-cling, can burn 590 calories in the same time frame.
4 Water, water everywhereHydration is crucial
to good health, especially if intense physical exercise is part of your daily routine. Dr. Buell and Dr. Kreider explain that while water is sufficient for short work-outs that last an hour or less, longer workouts of greater intensity will re-quire greater supplements like sports drinks.
“People who work out-side a lot, you not only de-hydrate but you lose a lot of sodium through sweat and electrolytes. The hot-ter and longer you are out-side, the more important it is to have sports drinks,” Dr. Kreider says. “If you’re thirsty while you’re exer-cising, it’s too late; you’re already hydrated.”
With all the informa-tion about weight loss and how to lose
weight, why is that so many struggle to lose weight? One reason might be that we have forgotten how to lose weight. The following tips will help you get on the right track to a healthy weight.
Don’t buy into the hype As previously mentioned,
the weight loss industry is constantly touting the latest weight loss fad. It might be a pill, a diet strategy, an exercise machine, or a host of other get slim fast gimmicks. The truth of the matter is there no quick fix. Thinking that a pill, diet, or supplement is all you need to be skinny is set-ting yourself up to fail. Some information from the weight loss industry may have some merit to it but make sure to do your research. Also know that, although this pill or supple-ment may help, you still have to eat right, ex-ercise, and take care of yourself.
Get back to basics Remember your old high school health
class? Nutrition hasn’t changed, our lifestyles have. In our fast-paced, prepackaged, fast food world, we have gotten away from real unprocessed food. It is best to choose food in its natural state. Fresh veggies and fruit, lean cuts of meat and chicken and fresh caught fish are top choices. Remember, the more processed a food becomes, the less nutrition it has in it. If you focus on choosing real, un-processed foods most days of the week, you will see the scale tip in your favor.
Write it down Ever wonder how much you are actually
eating? Research suggests that most Ameri-
cans overeat by 30 percent at most meals. By writing down every morsel of food that you eat, you will get a clear pic-ture of what you are putting into your body. You can write your food in a journal, on a pad of paper, or on an app on your smartphone. The important part is writing it down.
Heed your mother’s advice Mothers everywhere have
been saying for years “eat your vegetable.” And mother was right! Non-starchy vegetables such as broccoli, cucumber, lettuce, celery, tomatoes, and mushrooms provide vital vita-mins and minerals essential for weight loss and appetite suppression.
Get fit You mustn’t forget about
using the calories you are eat-ing. It is important to incorporate fitness into your new healthy lifestyle. Combine strength training and cardio workouts into your daily routine. Over time, it will become a healthy habit that you can’t live without.
Eliminate the word diet from your vocabulary
When we think of a diet, most people pic-ture the end point. We might say “once I lose the weight, I can go off this diet.” Remember, you are creating a healthy lifestyle. By say-ing “I eat healthy, nutritious foods,” you are making it a part of your everyday life, not just something to suffer through.
Good luck on your road to a healthy, fit life. The road is long but the rewards are great.
Holly Handorf, RN, BSN Heritiage Victor Valley Medical Group Health Education Nurse
A Common Sense Approach to Weight Loss
HOLLYHANDORF
be able to do another workout that day.”
Thackrey was drawn to CrossFit after he left the US National Taekwondo Team. One “normal gym routine” later, he was starting to think he would never work out again. Then, Thackrey says, he tried a workout from the online site and “got through about half of it before I was crushed. Crushed and extremely happy. I’ve never worked out a differ-ent way since.”
Soldiers, police and firefight-ers have been attracted to Cross-Fit exercises, which help prepare anyone for the unexpected.
“(CrossFit) enables you to actually do things when it counts, not just look like you can do something when it counts,” Thackrey says. “Add this with constant variance, and you’re creating someone who can pretty much handle anything you throw at them.”
Increased muscle mass, de-creased body fat, improved met-abolic conditioning, improved bone density, greater strength, power, flexibility, and endurance are all benefits attributed to CrossFit, Budding says.
“But perhaps more impor-tantly, the skills and competen-cies developed in functional movement translate to almost all activities in life. Indeed, there is a marked improvement in the quality of life,” Budding says. “Learning how to move your body and external objects in the most efficient, effective and safe manner is just as im-portant for the office worker as for the soldier.”
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