We all have cravings for comfort foods. Whether yours are bagels, chips, cookies, chocolate, donuts, pizza or fast food, completely eliminating them from your diet is not only unimaginable, it’s also impossible to “feel” satisfied without having these refined carbohydrates in our diet.

Such cravings are very common, and the reason for them can vary. One of the most recurrent causes of carbohydrate cravings is our body’s ability to suffer from low blood sugar. Low blood sugar, or hypoglycemia, is defined as a serum glucose level (the amount of sugar or glucose in your blood) below 60 mg/dL. The body regulates its level of glucose, a primary source of energy for the brain, muscles, and other cells, by the actions of different hormones such as insulin, glycogen, and epinephrine. Insulin’s job in our bodies is to decrease the amount of glucose in the blood by causing it to be stored or used by other cells in our bodies. When we eat too many refined carbohydrates (white breads, pastas, pastries, etc.) blood sugar rises quickly, and when blood sugar levels drop, the urge to eat processed carbohydrates intensifies.

Another trigger that may contribute to food cravings, is stress. Epinephrine, or adrenaline, also known as the stress hormone, is made in the adrenal gland and in certain cells in the central nervous system. When stressed, our bodies attempt to boost the brain’s production of serotonin, a neurotransmitter, which produces a feeling a satisfaction or pleasure.

If you classify your carbohydrate cravings as “uncontrollable,” a diet that is low in sugar with a balanced distribution of protein from low-fat animal sources and vegetables could be the answer. Eating healthy fats like adding olive oil to a meat dish, avocado to a salad, or having a handful of organic almonds or nuts as a snack, will assist in keeping blood sugar at an even level and help prevent extreme carbohydrate cravings.

The concept of snacking isn’t alone an enemy to your healthy eating ways. Rather, it’s the type of choices you make when reaching for that snack that determine whether it hurts or helps you reach your nutritional goals.

Here are some snack facts you may not have known…

-    Eating a single carrot will satisfy your daily vitamin A needs.
-    Preschool-age children get nearly one-third of their energy from snacks.
-    Seventy-five percent of us snack at least once a day.
-    Watching TV tends to increase our cravings for high-fat, high-calorie “treats.”

Making the most of snack time

The right snack can be the perfect cure for those mid-afternoon blahs. Between lunch and dinner, your body will use up the carbohydrate stores in your liver, and a snack can quickly replace them. This is true especially for kids who typically can’t fulfill their energy needs with only three meals a day.

The higher your activity levels, the higher your snacks should be in carbohydrates. Items like sandwiches, bread, and fruit can fit that bill. Teenagers also require extra energy and nutrients to fuel their growing bodies—a requirement that the right type of snack is perfect to meet.

Selective snacking is actually very important for pregnant mothers, especially if they have morning sickness or always feel full. Older adults, meanwhile, who tend to eat less than they should at meals, can supplement with snacks.

However, for folks who may be considering lap-band surgery, a long history of harmful snacking practices may be one of the reasons they’re in the position they’re in. Be wary about mindless nibbling of such high-fat, high-calorie snacks as chips and dip and sweets in front of the TV. Overeating such foods can also lead to heart disease and cancer.

This doesn’t mean you can never eat potato chips again—just do it in moderation, not by the bag. Good choices are the difference between harmful and beneficial snacking. Take care to understand what you’re eating. Check out the nutritional label. Be conscious of portions. Use a bowl, and don’t refill it after you’ve eaten your fair share for that sitting.

In our last blog entry, we introduced you to isometric exercise, a form a strength training that consists of contracting and relaxing muscles independently or by pressing against a fixed object in a stationary position.

The following are examples of different forms of isometric exercises that help improve the strength of muscles such as the abdominals, shoulders, quadriceps, and calves.

The board - for abdominal strength

   1. Begin the exercise by laying with your belly flat on the floor.
   2. Slowly lift your body so you’re resting on your toes and forearms.
   3. Maintain a back flat while flexing your abdominals.
   4. Hold the position for 10-30 seconds.
   5. Repeat the exercise 2-3 times.

Isometric Shoulder Raises – for shoulder strengthening

   1. Stand with the feet shoulder-width apart and the knees slightly bent.
   2. Grasp a dumbbell or large book in each hand and raise the weight out towards your side until it is at shoulder length and your arm is parallel to the ground.
   3. Hold the weight in this position for 10-30 seconds.
   4. Repeat the exercise 2-3 times.

Isometric Squats – strengthening your legs

   1. Stand with your feet shoulder-width apart and your back firmly against a wall.
   2. Slowly slide down the wall until your thighs are parallel to the floor.
   3. If necessary, move your feet away from the wall to ensure your knees do not extend past your toes.
   4. Hold the position for 10-30 seconds.
   5. Repeat the exercise 2-3 times.

Isometric Calf Raises – build up your calves

   1. Stand next to a wall on one foot and touch the wall lightly for balance, if necessary, but do not allow yourself to rest against the wall.
   2. Rise up onto your toes.
   3. Hold the position for 10-30 seconds.
   4. Switch feet and repeat the exercise for the other calf.
   5. Repeat the exercise on both calves 2-3 times.

As with any exercise program, the key is consistency. Over time, adhering to a consistent program of isometric exercise will make a big difference.

Isometric exercise is a form strength training that consists of contracting and relaxing muscles independently or by pressing against a fixed object in a stationary position. It’s an ideal method of exercise for people with medical conditions such as obesity because it doesn’t require extreme movements or otherwise intense activity.

You don’t hear much about isometrics these days, but years ago, it was pretty popular. Around the 1950’s, bodybuilders Max Sick and Charles Atlas popularized the exercise as they said it was key to forming their fantastic physiques. However, when revelations that that the pair used steroids came out, isometrics fell out of public favor.

Many people do isometrics in conjunction with other types of exercise to further work certain muscle groups, but in and of itself—especially for folks who may have difficulty with other kinds of exercise—it can be the main component of a legitimate exercise program. Technique-wise, the most important aspect of  isometric exercise is breath control. One must assume a straight position where the spine is aligned, such as standing or sitting straight up with shoulders back and breath steadily to assure enough oxygen intake for proper muscle usage.

Another great thing about isometrics is you can do them anywhere and no one needs to know you’re doing them. For example, breathing in, holding it and squeezing one’s abdominal muscles is a form of isometric exercise…totally stealthy. Do it in your car, at school, at church—anywhere!

As with any exercise program, to see the full benefits, it is best to mix in some cardiovascular work like walking. Also, a healthy diet and good nutritional choices go a long way in helping you reap the benefits.
In our next blog entry, we’ll explore some of the various types of isometric exercise.

Low-impact aerobics are any activities that involve large muscle groups and continuous rhythmic activity with at least one foot on the floor at all times. This style of aerobics has developed over the years as a way for exercisers to reduce injuries caused by overuse often associated with higher-impact exercise.

For those of us considering lap-band surgery, this kind of exercise is ideal. Most low-impact aerobics include controlled arm and leg movements. As you get more fit, you can adapt low-impact aerobics to be more intense by using bigger movements with your arms and legs. So, after you’ve been walking for a few months and are more fit, increase the length of your stride or the speed of your steps and arm movement.

Low impact aerobics cover a wide range of activities:

- Walking

- Bicycling

- Swimming

- Dancing

- Racket sports

- Rowing

- Cross country skiing

- Aerobic machines

- Water aerobics

Whatever activity you choose, you should start with a mild warm-up and stretching and conclude with a cool-down period.

If you haven’t tried a low-impact aerobic program, you’re missing out. Low impact aerobics make you feel great and strengthen your heart and lungs. Low impact aerobics also help your body use oxygen more efficiently, which helps in fat burning. They also reduce your risk of developing diabetes and help you recover faster from being sick. Stressed out? Low impact aerobics can help there, too.

If you do start an exercise program, make sure you see your physician regularly, and make sure you’re aware of any implications that the current state of your health may have on an exercise regimen. And don’t overdo it when you get started for the first time…take it easy. The benefits of a low-impact aerobic regiment are realized over time…not from one crazy sweat-drenched morning that requires days to recover from and motivates us to never try it again.

We all know that paring our bodies down to a healthy weight is one of the best ways to prolong life, but did you know eating a low-calorie, high-nutrition diet—in and of itself—can help you live longer?

In the April 5, 2006 issue of the Journal of the American Medical Association (JAMA), Luigi Fontana, M.D., Ph.D., assistant professor of medicine at Washington University in St. Louis, said that their studies had shown that after an average of six years on a calorie-restricted diet, people’s hearts functioned like that of much younger people. In the same issue of JAMA, researchers at Louisiana State University reported that six months of calorie restriction reduced fasting insulin levels and body temperature, two key markers of aging.

However, the trick of a low-calorie diet is to still consume enough nutrients. Achieving that balance is the focus of a group called the Calorie Restriction Society. The group, which calls themselves CRONies (Calorie Restriction with Optimal Nutrition), have developed ways to achieve the balance consistently. The group’s focus is specifically prolonging life, not weight loss. Fontana has conducted research with the group and found that their hearts appeared more elastic than those of similar age and gender. Specifically, their hearts were able to relax between beats in a way similar the hearts of younger people.

Fontana and his team’s studies are still ongoing, but if their hypothesis proves true, it could be just one more reason to eat a diet packed with as much nutrition and as few calories as possible.

For those of us considering lap-band surgery, eating a low-calorie, high-nutrition diet could be a good lifestyle choice. Since eating less will be a fact of life after surgery, it would make sense that we get the most bang for our new stomach capacity. Our bodies need certain nutrients to function properly, and in our efforts to shed weight, we shouldn’t deprive them of what they need.

Last spring, Massachusetts state Rep. Byron Rushing sponsored anti-weight-bias legislation which would outlaw discrimination based on a person’s weight. While he’s proposed similar legislation in the past, this bill received much more attention.

“What was clear from the public hearing we had is there is a growing number of people who think this should happen and an even larger number of people who think we should at least be talking about it,” he said in the article. (You can read the article here.)

The argument against legislation: “Legislation happens when people are too childish to police themselves,” said Sue Ann Jaffarian, author of the Odelia Grey mystery series starring a 220-pound heroine who is a reflection of her creator.

“But, as a fat woman, I don’t want a green light,” said Jaffarian, 55, who worries that such a law would validate what some consider unhealthy weight. She added, “The downside of legislation is that the prejudice would go more underground.”

The argument for legislation: “I think it would help mostly because it would send a message that fat people are equal citizens. It’s not in the litigation rates, but the rights consciousness that comes after legislation,” said Anna Kirkland, an assistant professor of women’s studies and political science at the University of Michigan.

“Right now, fat is just a marker of bad character, an undesirable personal trait that people bring on themselves,” said Kirkland, who prefers the word fat to the ambiguity of overweight and the clinical-sounding obese. “What you’re doing is forcing the law to force social change.”

Your thoughts?

I’ve never been good at juggling. Once, during a nightmare experience at  Girl Scout camp, I tried to juggle three balls at once. Balls everywhere. Me, ducking. Laughter. It wasn’t pretty.

I still can’t juggle. And now that real life has replaced Girl Scout camp, I find that I have more balls in the air than I can manage. Husband. Toddler son. Extended family. Job. House. All those balls in the air. And, at times, they all come tumbling down around me.

It’s at those times that I find myself swinging through a drive-through instead of cooking at home, or skipping that walk around the block so I can clean my house.

I can tell when my priorities are out of whack. I’m cranky. Tired. I feel like I have sludge in my system—I’m not running efficiently.

It takes a few days to get back on track. I tell my husband that he’s in charge and I go for my walk. I insist on fixing a super-healthy meal and then I go to bed with orders that I’m not to be disturbed unless there’s a fire –or George Clooney calls.

What do you do to stay on track? Do you find it hard to keep your health a top priority?

Exercise will be a big part of your recovery and your life soon after your Lap-Band procedure. There are a myriad of choices when it comes to exercise, but the hands-down easiest, cheapest and most beneficial is walking.

It seems that putting one foot in front of the other for at least 30 minutes a day will increase your fitness level, burn calories and make your heart healthier. 

And the only equipment required: shoes.

Finding a good pair of shoes can be a challenge, but the good folks over at The Walking Site outlined what you should look for:

1. It’s important to remember that there is no best shoe. The best shoe for you is the one that fits your foot the best.

2. Look for a low, supportive heel that rounds (or bevels) in. A thick heel or one that flairs out will cause your foot to slap down rather than roll. This slows down forward momentum and increases the occurrence of sore shins.

3. A walker’s foot hits heel first and then rolls gradually from heel-to-toe. So, you will need a flexible sole and more bend in the toe than a runner. You should be able to twist and bend the toe area.

4. Next, look for a shoe that is light weight and breathable. The last thing you want is the clunky heavy leather walking shoe.

5. The most important thing of course is a shoe that fits properly. Be sure your foot has enough room in the toe box. There should be a thumbnails width (or about a half inch) between your toes and the end of the shoe. The shoe should be wide enough in the toe that your toes can move freely. Your heel should not slip, and the shoe should not pinch or bind, especially across the arch or ball of your foot.

6. Go shoe shopping at the end of the day or after your walk when your feet may be slightly swollen. Also be sure to wear the same socks you will be wearing during your walks. This can make a huge difference in how the shoe fits. Try on both shoes. Your feet may not be the same size (really!).

7. Do not shop when you are in a hurry. Be sure to walk around the store for a few minutes on a hard surface. If the store has an objection to this, find another store. It is worth the effort to find the right shoe for you and it is worth spending a few extra dollars.

8. Wear your shoes in the house for a few days to try them out. Don’t venture outdoors until you are sure the shoes are going to work for you. (If the shoes are not going to work out you will want to exchange them before scuffing them up outside.)

9. Keep track of how many miles you have put on your shoes, and replace them every 300 to 600 miles. (If you are wearing very light weight shoes, are overweight, or you are hard on your shoes stay toward the low end on mileage.) To extend the life of your shoes be sure to only wear them only for your walks. Also rotating two pair of shoes will give them time to “bounce back” between walks.

The Walking Site has some wonderful information and tips. Check it out.

Despite what they’d have you believe, your local gym isn’t the only place where legitimate exercise happens. In fact, in and around your house is a circuit-training course waiting to happen. The effectiveness of these exercise opportunities may surprise you. String a few together each day, and you’ve got a homemade exercise program that even Richard Simmons would dance about.

Walking

There are plenty of opportunities throughout your day where walking short distances to accomplish certain tasks can replace more sedentary alternatives. For instance, when you’re watching TV, place the remote beside the TV, and get up and walk over to change the channel. While you’re out, find the farthest parking space and make a little walk for yourself that way. Take the stairs instead of elevators. Walk instead of driving down to the corner store to pick up milk and bread.

Give your care some personal attention

No one—not even the highest tech automatic carwash—does a better job of cleaning your car than you, a bucket of suds, and a big microfiber towel. Not only can you pay extra attention to those stubborn bugs and sap, you’ll also work up a light sweat with all the “wax on, wax off” movements. Go ahead. Put some muscle into it. You’ll keep a few bucks in your pocket and, over time, drop a few pounds off your waistline.

Get into a sport

Your high school varsity jacket may be in mothballs, but that doesn’t mean the time has passed for you to be athletic. It could be softball, tennis, golf, swimming, or cycling, but whatever it is, make sure it’s fun and make sure you do it on a regular basis. Consistency is key!

Figure out what you’re burning

There are numerous other activities you can do to burn the calories. Check them out and find out how many calories you’ll burn by participating.