Not-So-Healthy Health Foods

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Excessively Sweetened Yogurt - The worst offenders here are the "fruit-on-the-bottom" style yogurts and the super sweetened, kid-friendly yogurts. If a cartoon character is on the box, beware of the sugar content. Fruit on the bottom yogurt is another example of taking a healthy food and turning it into something not healthy while still allowing people to rationalize to themselves that they have made a good choice. Don't fall for this trap.

Breakfast Cereals - The largest breakfast cereal makers are doing a great job of plastering the 100% Whole Grain label on all of their cereals, which is great, but don't be seduced into believing that makes Fruit Loops healthy. Consider the sugar content, as well. Flip over the box and look at the Nutrition Facts label. Glance at the grams of sugar and divide by 7. Each 7 grams of sugar is equivalent to 1 tablespoon of sugar. For example, Kelloggs Fruit Loops contain 1/4 cup of sugar. That's a heck of a lot of sugar for a 3/4 cup serving size!

Energy Bars - Need a "pick-me-up" when the afternoons doldrums hit? Walk on down to the nearest vending machine and grab a Power bar. Athletes eat them, why shouldn't you? Whatever! The fact is that the lack of energy you feel has nothing to do with a lack of energy. Even the leanest people out there have enough fat stored to run hundreds of miles. Do yourself a favor and start exercising. Get your body using those fat stores instead of growing them. And those energy bars, from a nutritional standpoint, differ very little from plain, old candy bars. If that's the case, which would you prefer, a sawdust textured power bar or a tasty candy bar?

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Cold Weather Running

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The leaves have almost completely fallen and the evenings are beginning to have a distinct, chilly bite to them. The mornings, well, they are downright frigid. So what's a runner to do to avoid having to resort to the forsaken "dreadmill" to get in those miles. Here are a few tips for keeping warm when the temperatures drop:

• Layer up - You've heard it before and I'm telling you again...the best defense against the cold is to dress in layers. Layering clothing traps air between the layers that insulates you against the cold. Think that fluffy down coat is warm because the down is a good insulator. Wrong! It's the air trapped between the feathers that does the heavy lifting to keep you toasty. A second benefit of layering is that as you begin to generate heat from running, you can remove layers that are no longer necessary. The only thing worse than being cold on a run is sweating in your own personal sauna when it's freezing outside.
  
• Beware the Wind - Remember that the air trapped around your body is the real insulator. Without a windproof jacket, that warm layer of insulating air surrounding your body is constantly stripped away leaving you chilled to the bone. Wind jackets vary dramatically in technical features, and in price, from a few dollars to hundreds of dollars. The cheaper jackets will stop the wind as good as the more expensive jackets, but they will also trap moisture leading to the dreaded personal sauna effect. The pricier jackets tend to be made with fancy technical fabrics like Gore-Tex that keep wind and water out, but allow moisture to escape. Personally, I'm incredibly cheap and opt for a less expensive wind jacket that contains a marvelous, technological wonder that allows me to control the amount of moisture release based on conditions. It's called a zipper. The mid-priced jackets tend to be made with water and wind resistant materials and have multiple zipper vents that lets you adjust the amount of ventilation depending on current conditions. For those looking for a functional jacket that won't break the bank, I would suggest one of these mid-priced items.
  
• Stay Away From Cotton - Cotton is the most common fabric used in clothing, but it is a terrible choice for athletic clothing. Cotton absorbs sweat and doesn't wick it away from your body. The sweat doesn't evaporate, the clothing sticks to you, then chafing ensues. Not good. There is a huge selection of shirts, socks, underwear, and pants, all made from moisture wicking technical fabrics available at your local sporting goods store. And it doesn't have to be expensive. Prices for this type of clothing have dropped dramatically in the last few years if you are willing to buy things that are not name brands. Don't expect to save a bundle buying things made by Nike or Under Armour.
• Don't Forget To Hydrate - Even though you can't feel yourself sweating in the dry, winter air, you must continue to hydrate. Dehydration is as big a problem in winter because people forget to drink. The more dehydrated you become, the more you will be susceptible to the cold and to hypothermia. Drink, drink, drink.

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Fast Food 4-1-1: Burger King

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	Calories	Fat(g)	Carbs(g)	Protein(g)	Fiber(g)
McDonalds Big Mac	540	29	45	25	3
Worst Choices*
Triple Whopper w/Cheese**	1230	82	52	71	3
BK Quad Stacker	1000	68	34	62	1
Double Whopper w/Cheese	990	64	52	52	3
Best Choices
Hamburger	290	12	30	15	1
Cheeseburger	330	16	31	17	1
Extras
King sized French Fries	600	33	69	6	6
Medium Chocolate OREO Sundae Shake	960	32	154	13	3

*All menu items are listed in their unadulterated form. You can cut down on fat and calories by leaving off the sauce, which is invariably mayo-based.

** Even w/o cheese, the aptly named triple whopper packs 1100 calories.

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Holidays are On the Way

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All of the articles that I've been reading on the Internet for the past few weeks have been discussing ways to handle the Thanksgiving holiday, carefully examining which foods are best to eat and which foods are forbidden. Here are some of the well-meaning suggestions that I've read...if you're into this sort of thing:

• Eat only the breast meat with no skin.
• Have a slice of that pumpkin pie, but only eat the filling. Leave the crust.
• Make those mashed potatoes with skim milk and no butter.
• Skip the pecan pie, it's got 500 calories per slice.
• Skip the cranberry sauce, it's just sugar.

Wow. Some holiday, huh. If you've read any of my posts in the past, you know that I'm definitely a proponent of eating healthy. But I'm also of the opinion that holidays and special occasions should be just that...special. If you want spend the holiday counting calories, knock yourself out. I won't fight you for that extra helping of steamed veggies, if you let me have your piece of the pumpkin pie.

Priorities

It doesn't matter what you do for 10 days out of the year, i.e. holidays, birthdays, anniversaries. What really matters is the other 50 weeks of the year. I think it's a case of mistaken priorities to freak out over the holidays, but ignore the remainder of the year. Most people mistakenly believe that they gain 10 pounds over the holiday season. The reality is that those who do gain weight, gain closer to 1.5 pounds over the end of the year holiday season. Not great, but not 10 pounds, either. When you step on the scale on January 1st and find yourself 10 pounds heavier than last year, most of that came from the first 10 months of the year, not the last two.

Pick 4 days during the months of November, December, and January (i.e. Thanksgiving, Christmas party, Christmas, New Years, etc.) and eat whatever you would like. Just don't use the holiday season as an excuse to lose control for 3 months and eat like crazy all day, every day.

Whatever you decide, remember to enjoy the holidays.

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Pimp Your Ride

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I consider myself pretty fit right now, but I've also been a fat slug in the past. Lots of people look at me with sorrow because I eat healthy and don't eat very much junk food. "Oh, Scott, poor thing, won't even allow himself to have a single dessert. That's no way to live." The irony is that during my fat slug period, I did eat whatever I wanted...with unabashed abandon. I frequented restaurants and loaded up on desserts of all kinds. As a result, I felt terrible. And I don't mean terrible in some Freudian guilt complex sort of way, I mean terrible as in lack of energy and lethargy. Feeling terrible was the norm.

Well, I had a epiphany and started exercising and eating healthier. I haven't looked back since and as a result, I feel better all the time. I do occasionally indulge in junk food, but the negative effects are even more pronounced. So the benefits of those fat-laden, sugary morsels are now outweighed by the costs...and I like it that way. Here is an analogy that I like about our bodies and the food that we eat.

If you drive a Yugo, you won't be able to tell the difference between regular fuel and premium fuel, either one means crappy performance because you've got a crappy car. If you drive a Corvette, premium fuel means better performance you can feel.

Do yourself a favor, upgrade your body to a "better" model through a better diet and exercise. You've got to pimp your ride.

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Fast Food 4-1-1: Starbucks

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Ok, ok, so Starbucks is not technically fast food, but lots of people, including me, frequent them and they are fraught with danger for those looking to make healthy choices. Most of the drinks contain plenty of calories, fat, and sugar and they pass under the radar because few people consider how many calories can be shoved into a drink.

	Calories	Fat(g)	Carbs(g)	Protein(g)	Fiber(g)
McDonalds Big Mac	540	29	45	25	3
Worst Choices
Strawberries and Creme Frappucino w/Whipped Cream (Venti)*	750	15	135	10	2
Eggnog Latte	630	30	69	21	0
Iced Peppermint White Chocolate Mocha	710	26 (5 g Trans Fat!)	109	14	0
Best Choices**
Coffee	5	0	0	1	0
Cafe Americano	25	0	4	1	0
Various Tazo Iced Teas***	130	0	31	0	0

* The highest calorie drinks are all Frappucinos. I only listed this one because it is the absolute highest calorie item on the menu, but all other Frappucino flavors have very similar numbers.

** The best choices are simple coffee drinks. If the drink contains milk, choose skim or lowfat milk. Use less sugar or an artificial sweetener.

*** The Tazo teas are sweetened with sugar, but given the other choices on the menu, I don't think they are a bad choice.

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The Number One Rule You Must Follow to Lose Weight

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One of the interesting things about running this site is that I get to see what people who end up here are searching for. Yesterday, someone asked the question: What is the number one rule the you must follow if you want to lose weight?

The answer: You must burn more calories than you consume. That's it. Whoa there, Scott? What about dieting? What about exercise? What about fat-torching weight loss pills? Well, here's why they are a secondary concern.

I've started to exercise, but I'm not losing weight. Why not?

Great. Starting an exercise program is a great start and you may lose weight as a result, but it isn't a guarantee. If you burn 1500 calories per day including your new exercise program, but continue to eat 2000 calories per day, you WILL NOT LOSE WEIGHT. That's the bad news. The good news is that you aren't gaining weight as quickly as if you didn't exercise. If this is you, and weight loss is a goal, you must eat less and/or exercise more.

I'm eating healthier, but I'm not losing weight. Why not?

Again, eating healthier foods is a positive change but eating "healthier" doesn't mean that you will be in a calorie deficit. If you are sedentary or only exercise a small amount, then your daily calorie requirements are quite low. Switching to healthier choices is a good start, but may not get you to consume fewer calories than you burn.

I'm taking the miracle pill being hawked by Richard Simmons. Why am I still not losing weight?

That's what you get for listening to Richard Simmons. Even the prescription medications available for weight loss, require that you follow a "sensible diet and exercise" program to work. If you are following a "sensible diet and exercise" program in the first place, you wouldn't need the medicine! So what is causing the weight loss, the pill, or the sensible diet and exercise program.

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Make yourself a slave to good habits!

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I can hear the groans now. Scott's gone off on another unrealistic tangent that "regular people" can't do. I know, I know, you don't have the time. When the day is done you are just a shell of your former self...totally devoid of energy. Let's face it...we are all slaves to our routines and habits. These daily rituals help us get through the day. Make sure that you are a slave to healthy habits, not unhealthy ones. Here are some healthy activities that you should do each day:

• Eat breakfast - I've said it a thousand times and I'll say it again, "Don't skip breakfast". A good breakfast sets the stage for a great day.
• Eat 5 to 9 servings of fruits and vegetables - Few people eat the recommended amount of fruits and vegetables each day. These foods provide the essential nutrients that our bodies need to be healthy and strong. They also tend to be very low calorie dense foods so they are great weapons in your weight loss arsenal.
• 30 minutes of exercise - Someone a lot busier than you is taking the time to exercise, right now. No excuses. I know you're busy. Take 30 minutes each day to do something. Go for a walk. Stretch. Do some quick strength training. Go for a run. Take a yoga class. Try cardio kick boxing. Whatever floats your boat, but make sure you do something each day.
  
• Drink more water - Water is necessary for each and every biological function. Don't shortchange yourself by being dehydrated. Aim to drink one gallon of water per day.
  

Remember, it's hard to start a new habit, but once it becomes a habit it will just be an everyday thing like brushing your teeth. Start making changes that will benefit your health and life, today!

"I am here out of habit."

Make sure "here" is where you want to be.

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Running Surfaces Rated

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Concrete - Without a doubt the worst running surface possible. The problem...it's hard. Really, really hard. A few miles a week on concrete sidewalks might not set you up for an injury, but as you increase your mileage, try to find a softer surface to run on, as lots of concrete running dramatically increases the likelihood of injury.

Asphalt - Now you would think that asphalt is just as bad as concrete, but it is not. It's actually about 8 times "softer". The real problem with running on asphalt roads is not the hardness, but the camber of the road. Roads are designed to shed water and are actually higher in the center and lower of the sides. This leads to a surface that isn't flat and can cause injuries.

Sand - Well, sand is nice and soft, right? Not when you run on it. It compacts into a hard unstable surface. Running on the beach is especially hard on your body because, like asphalt roads, the sand slopes toward the water, leading to an un-level running surface.

Dirt - Dirt trails are the best running surface. They tend to be softer and easier on your body than any other running surface. On some trails you may need to watch out for exposed roots and rocks. Well groomed dirt trails equal running nirvana.

Grass - Grass is also a very good surface to run on from an "injury avoidance" standpoint, but grass tends to hide uneven ground, so you should be cautious.

Treadmills - Treadmills are a good choice for running, but they do tend to change your stride, as you are propelling yourself up more than forward. Consequently, you will land harder, but treadmills can provide some extra cushion to accommodate. Some other good points are that temperature and weather are not an issue. But, in my not-so-humble opinion, that is offset by the fact that "dreadmill" running is so bor-ing.

So, here is my list of running surface, ranked best to worst:

• Dirt
• Grass
• Treadmill
• Sand
• Asphalt
• Concrete

Now, get out there and run.

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Alcohol and its effect on fat burning

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Alcohol is a powerful chemical depressant that effects our body in many ways. Here are a few reasons why alcohol and weight loss don't mix:

1. Empty calories

Alcohol has 7 calories per gram, less than fat, but more than carbs or protein. These are completely nutritionally empty calories that would be better spent on nutrient dense foods.

2. Lowered inhibitions result in greater food consumption, usually calorie-laden food

You can't go out for a drink without getting something to snack on. And we all know that nothing goes better with a beer than...a salad? Ha. I don't think so. How about some cheese fries, or nachos? Now we're talking. The types of food that people eat while imbibing certainly don't help the situation.

3. Alcohol halts fat metabolism

Your body cannot metabolize alcohol and burn fat at the same time. All fat burning stops until your body has processed and eliminated alcohol from your system. Went out on a bender on Friday night? It could take up to 3 days to eliminate the alcohol, and no fat burning is taking place during this time...only fat storage.

4. Lowers testosterone levels, raises estrogen levels

One of the many jobs of testosterone in the body is to synthesize protein into muscle tissue. Lowered testosterone levels halt this important repair process and over time can result in a lowered metabolism. Estrogen is partially responsible for the storage of fat in the body and increased levels help this process along. Alcohol causes increased levels of estrogen and with it, more fat storage.

Having a drink or two occasionally won't have a huge impact on your weight loss goals. But if you have a glass of wine or a beer every day, and you are not achieving your weight loss goals, consider cutting down on your alcohol intake. It may be holding you back.

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