 Eggs have 6 grams of protein
Many Americans are looking to increase the amount of protein in their diet. Whether you're trying to build muscle, hit the hills harder in spin class, or simply maintain a sensible lifestyle, protein is a critical building block of any health and wellnes regimen. Here's why eggs are a smart protein option that's easy on the wallet, the waistline, and the planet: Eggs are a complete protein The 6 grams of protein found in an egg are made up of all 9 essential amino acids that are vital to our survival. Containing every essential amino acid makes eggs a complete or "whole" protein. Eggs are nutrient dense Eggs are considered nutrient dense, and for good reason: those 6 grams of protein plus 12 other essential vitamins and nutrients are all packed into a mere 70 calories. Needless to say, eggs are an ideal food for those seeking to bulk up, lose weight, or just stay fit. Eggs are an inexpensive source of protein Eggs are an incredibly affordable source of protein. Although meat is more commonly thought of as the best protein source, it can be much more costly per gram of protein, and tends to have a more deleterious impact on the environment. And, for those who avoid meat for dietary reasons, it's not an option at all.
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 What does it mean to age gracefully?
You can’t stand in a checkout line without seeing at least a few magazine headlines about how to look younger. While dreading some wrinkles and sagging isn’t uncommon, there’s so much more to aging well. Aging gracefully isn’t about trying to look like a 20-something — it’s about living your best life and having the physical and mental health to enjoy it. Like a bottle of wine, you can get better with age with the right care. Read on to find out what to do and what not to do on your quest to age happily. Tips for aging gracefully Use these tips to help you age gracefully from the inside out. 1. Be kind to your skin Your skin is your body’s largest organ. If you treat it with care, it can better protect your body from the elements, regulate your body temperature, and provide sensation. To keep it looking and functioning at its best:
2. Exercise Regular exercise significantly lowers your risk of diseases, such as heart disease and cancer, and helps you retain your mobility longer. Exercise also lowers stress and improves sleep, skin and bone health, and mood. The Department of Health & Human Services recommends that adults do:
Some examples of aerobic exercise include:
Muscle- and bone-strengthening exercises can be performed using weights or resistance bands. Older adults should also focus on activities that include balance training in addition to aerobic and muscle strengthening exercises. 3. Mind your diet Healthy foods are the way to go when it comes to aging gracefully. The Dietary Guidelines for Americans recommends that you eat:
Avoid using solid fats for cooking and use oils instead. Stay away from processed foods, refined sugars, and unhealthy fats. You should also keep your salt intake to a minimum to keep your blood pressure down. 4. Mental health matters Being happy and keeping your stress down goes a long way in helping you live and age well. To keep your mood elevated:
5. Stay physically active Numerous studies have linked a sedentary life to an increased risk of chronic illness and early death. Some options to stay active are going on walks and hikes, taking vacations, and participating in group exercise classes. 6. Lower your stress The effects of stress on your body are vast, ranging from premature aging and wrinkles to a higher risk of heart disease. There are a number of proven ways to relieve stress, including:
7. Quit smoking and decrease alcohol consumption Smoking and alcohol have both been shown to cause premature aging and increase the risk of disease. Quitting smoking isn’t easy, but there are resources available to help you quit. Speak to a doctor about how to quit. As for alcohol, limit your intake to the recommended amount to avoid health risks. That’s one drink per day for women and two drinks per day for men. 8. Get enough sleep Good sleep is important for your physical and mental health. It also plays a role in your skin’s health. How much sleep you need depends on your age. Adults over 18 should aim for seven to eight hours of sleep every night. Getting enough sleep has been proven to:
9. Find new hobbies Finding new and meaningful hobbies can help you maintain a sense of purpose and keep you engaged throughout the course of your life. Evidence shows that people who engage in hobbies and leisure and social activities are happier, experience less depression, and live longer. 10. Practice mindfulness Mindfulness is about acceptance and living in the moment by focusing on the present. Practicing mindfulness has many proven health benefits that can help you age better, including:
To practice mindfulness, try:
11. Drink plenty of water Drinking enough water helps keep you regular and improves your energy levels and brain function. Coincidentally, it’s also been proven to help keep skin healthier and reduce signs of aging. How much water you should drink depends on:
Speak to a doctor if you have questions or concerns about your water intake. 12. Take care of your mouth Not taking care of your teeth not only ages your smile, but also puts you at risk for gum disease, which has been linked to heart disease, stroke, and bacterial pneumonia. Along with proper oral care, it’s important to see a dentist regularly. According to the American Dental Association, a dentist can spot signs of nutritional deficiencies, infection, cancer, and other illnesses, such as diabetes. They recommend brushing twice a day, flossing once a day, and using a mouth rinse. 13. See a doctor regularly Seeing a doctor regularly can help the doctor find problems early or even before they start. How often you see a doctor depends on your age, lifestyle, family history, and existing conditions. Ask your doctor how often you should go in for checkups and screening tests as you age. Also, see a doctor anytime you experience concerning symptoms. Takeaway Aging gracefully is more about being healthy and happy than keeping wrinkles at bay. Maintain a healthy lifestyle, surround yourself with people you love, and do things that bring you joy. It’s natural to worry about the challenges that aging can bring, so don’t hesitate to speak to someone about your concerns.  5 Benefits of Cardio Training
Cardiovascular exercise is a form of aerobic activity that entails elevating your heart rate for a prolonged duration to condition the heart and lungs, as well as to improve endurance. It involves activities such as jogging, using the stair climber or rowing machine, swimming lengths, or cross-country skiing. Cardio has numerous advantages for the body, including: 1. Cardio Training Improves Heart Health and Endurance Increased cardio means increased aerobic capacity — the amount of oxygen your blood receives and uses. This improved cardiovascular health allows your heart and lungs to move oxygen through your body more efficiently, which increases your endurance to get through longer training sessions. 2. Cardio Exercise Reduces Body Fat Due to the elevated heart rate and continuous intensity, cardio burns more calories than strength training. This higher calorie burn is why cardio workouts are more often associated with fat loss. That said, there are two types of cardio for fat loss to consider. High-Intensity Interval Training (HIIT): For HIIT workouts, you want to get to at least 80% of your maximum heart rate during the high-intensity intervals and not allow it to drop below 50% for the low-intensity intervals or breaks. HIIT workouts help you to retain current muscle mass. HIIT fat loss is believed to be related to an increase in hormone-sensitive lipase (HSL), a fat-burning enzyme activated by the release of hormones. Low-Intensity Steady State (LISS): LISS workouts consist of aerobic activities (walking, jogging at a leisurely pace, swimming laps, etc.) performed at low intensity for an extended period. It’s the opposite of HIIT. Research suggests that LISS workouts may help burn fat at a higher rate than high-intensity workouts. As a result, LISS is often considered better for anyone with significant fat loss goals, especially since it’s suited for all fitness levels. 3. Cardio Workouts Increases Energy There’s a complex relationship between stress, hormones, and energy. When you do cardio, your body releases stress hormones (epinephrine and norepinephrine). When released in small amounts through exercise, these hormones give your body energy. 4. Cardio Regimens Lower Blood Pressure Levels Regular cardio activity makes your heart stronger, allowing it to pump blood with less effort, decreasing the pressure on your arteries while lowering your blood pressure. In addition, studies have shown that endurance exercises like running, cycling, or rowing are effective at decreasing blood pressure. 5. Cardio Activity Increases Mental Clarity The increased blood flow from your cardio routine is good for your body and brain. Improved circulation can lead to better memory, as well as increased alertness and brain function. 5 Benefits of Strength Training Strength training, also frequently referred to as weight training, involves engaging your muscles against resistance in order to boost muscle endurance and power. The muscles are tasked with counteracting forces generated from your workout gear, whether that's weight training equipment like YBells, kettlebells and dumbbells, specialized machines, or your own body weight. Some of the advantages of strength training include: 1. Strength Training Builds Muscle Lifting weights builds and sculpts your muscles through hypertrophy, which is an increase in the size of muscles. Weights put more resistance on your muscles, breaking down tissue quickly and triggering your body to heal and build muscle in the process. A study published in the Journal of Applied Physiology found that participants increased their lean mass through a weight training program. 2. Strength Training Burns Calories Even After the Workout While cardio training burns more calories during the actual workout, strength training burns calories long after the workout ends. Your muscle is constantly being broken down and built back up, which requires energy (calories). This after-burn leads to a more significant calorie burn throughout the day. 3. Weight Training Protects Bone Health Weight training helps to increase your bone density, which strengthens your bones. Stronger bones can slow down or help to prevent osteoporosis, not to mention avoiding breaking or fracturing your bones. 4. Strength Training Prevents Injuries Stronger muscles support your joints, increase your mobility, and reduce your risk of hip or knee damage or arthritis. Strong joints also prevent injury through better balance, coordination and improved posture, decreasing lower back and neck pain. A study from the National Library of Medicine showed that strength training reduced the risk of falling by 40% in older people (who are at higher risk of falling). 5. Weight Training Improves Cardiovascular Health Weight training increases lean muscle mass, allowing your lungs to process more oxygen as you breathe and your heart to pump more blood with less pressure. Lowered pressure on your arteries puts less demand on your heart, reducing heart-related health issues. If you regularly lift weights, you’ll reap the benefits of a lowered risk of a stroke or heart attack.  What Is a Calorie Deficit?
Calories are a measure of the amount of energy in food. All of the cells in your body require energy in order to work properly, just like a car needs fuel. They get that energy from the foods that you eat. Your body breaks down that food during digestion, releasing the energy that it contains. Those food calories – now converted to energy – power everything that you do: breathing, thinking, walking, sleeping, digesting, you name it. But your body may not need to use all that energy right after you eat. It stores those extra calories – mostly as fat but also as carbohydrates – for later use. When you go to the gym, study hard for a test, or find yourself involved in any other energy-demanding activity, those stores provide the energy you need to power through. If your activities burn fewer calories than you consume, those stores of extra calories will grow, and you will gain weight. But the opposite is also true: You will lose weight if you burn more calories than you consume. That’s because doing so creates a calorie deficit. It forces your body to burn through the stores of fat that you have built up. This leads to weight loss. In fact, you won’t lose weight without a calorie deficit. What Should Your Calorie Deficit Be? A good rule of thumb for healthy weight loss is a deficit of about 500 calories per day. That should put you on course to lose about 1 pound per week. This is based on a starting point of at least 1,200 to 1,500 calories a day for women, and 1,500 to 1,800 calories a day for men. It can be unhealthy to take in less than that per day. Talk to your doctor about the minimum calories you need. Keep in mind that you may not need a calorie deficit at all. You only need it if you want to lose weight for health or other reasons. Always talk to your doctor before you start a weight loss plan, especially if you have health problems. How to Reach a Calorie Deficit to Lose Weight Reaching a calorie deficit sounds simple: Eat fewer calories than your body needs. But to do that, you must first find out what those needs amount to: How many calories do you burn each day? Once you have established that, you take that total number of calories and subtract from it the number of calories necessary to achieve the calorie deficit you desire. An example: Let’s say you find that you need roughly 2,000 calories a day, and you want to lose about 1 pound per week. You could do this by eating about 500 fewer calories every day. Your goal, then, is to eat 1,500 calories daily. That creates a 500-calorie deficit. There’s another way. Instead of eating fewer calories on a daily basis, you instead increase the amount of exercise you do so that you burn 500 more calories every day. The result: You need 2,500 calories daily, but you keep consuming 2,000 calories. You have created that same 500-calorie deficit. You also can mix and match: Increase the amount of exercise you do daily to burn, say, 200 more calories while cutting 300 calories from your daily diet. Your calorie deficit: 500. These basic examples simply explain how it’s done. The best way to create – and maintain – your calorie deficit is the way that works for you. Keep in mind that your calorie needs depend on several things: your age, sex, height, weight, and exercise habits. This calculator can help you figure out your daily calorie requirements. Other things that determine your calorie needs: Your metabolic rate. This is how quickly or slowly you burn calories at rest. It varies widely from person to person. Some health conditions. Hypothyroidism, in which your thyroid gland is underactive, slows metabolism. So does Cushing’s syndrome, a condition that’s caused by having too much of the hormone cortisol. Remember, creating too much of a calorie deficit is a bad idea. It can cause several side effects, including:
It may also leave you feeling "hangry": angry because you’re hungry. Along with those side effects, an oversized calorie deficit will be harder for your body to adjust to and harder for you to maintain. You’ll likely be more successful over the long haul with a significant but sustainable calorie deficit. Diet Plan for a Calorie Deficit There’s no single best approach to cutting calories. In general, as long as you cut the calories and maintain a minimum amount, you will lose weight. One proven method is to replace all sugar-sweetened beverages with water, which has no calories. That means soda, sports drinks, energy drinks, sweetened waters and iced teas, and other high-calorie beverages. And don’t forget: Fruit juice contains abundant calories. A 6-ounce serving has 60 to 120 calories. Water not only keeps you hydrated. It may help you adapt to a lower-calorie diet. And keep in mind: When you feel hungry, it may actually be a sign you're thirsty, so reach for a glass of water rather than a caloric snack. The DASH and Mediterranean diets also show some success. These focus on eating:
These types of foods help you feel full longer, so you may be less likely to snack between meals. Just be sure to count your calories. Smaller portions can help, too, along with careful planning of your meals. A registered dietitian can help you figure out healthy ways to manage your portions and lower your daily calories. Other tips for maintaining a calorie deficit: Curb your simple carbs. White bread, white rice, regular pasta, and other low-fiber, high-carb foods won’t help you feel as full as high-fiber complex carbs like brown rice and other whole grains as well as whole fruits and vegetables. Go light at restaurants. Avoid large portions and high-fat menu offerings. Start with a small salad or a light soup to fill you up, so you don’t overdo it. Have fresh fruit or sorbet for dessert. Read food labels. Important info, like calorie counts and sugar content, can help guide your choices. Take time to compare. For example, some yogurts contain more sugar than others, even if they have less fat. Limit prepackaged meals. These often contain more fat, sugar, and salt than you want. Cooking meals made from whole foods puts you in greater control. What are the best calorie-deficit breakfast options? For your first meal of the day, focus on fiber and animal or plant protein, which both promote fullness. That may help you avoid snacking throughout the day. Here are a few examples:
Physical Activity for a Calorie DeficitResearch shows that diet changes alone raise your calorie deficit more easily than exercise alone. Still, you often get the best weight loss results if you combine diet changes with moderate to vigorous exercise. Shoot for 30 minutes or more on most days of the week, though 45 minutes or more may be better for keeping the weight off. You don’t have to do it all at once. You can do shorter bouts throughout the day. Think 10-minute spurts. For a brief moderate workout, take a walk around the block or do a bit of gardening or lawn mowing in the afternoon. Bike riding and swimming are also great options. More vigorous exercise includes running, heavy yard work, and aerobic dancing, like Zumba. Strength training also can help with weight loss. Make a plan to lift weights at least twice a week. You can use dumbbells, barbells, kettlebells, resistance bands, exercise machines, and even your own body weight (think pushups and planks). Be sure to talk to your doctor before you start a new exercise program, particularly if you’re over 50, overweight, pregnant, or have other health conditions or are on certain medications, such as those that treat diabetes. And remember: Regular exercise goes a long way in protecting your health even if you don’t lose weight. It stops your body from packing on the pounds. And if you have lost weight, it helps you maintain your weight loss. Other Ways to Reach a Calorie Deficit Certain eating disorders, like binge eating disorder, can prevent you from achieving a calorie deficit to help with your efforts at healthy weight loss. Such disorders lead to or are caused by complex relations to food and eating, and treating them requires more than just addressing the way you eat. Different approaches work for different people. A therapist may be able to help you change thought patterns about food and exercise. Methods include:
Smartphone apps can help you watch your food intake and remind you to exercise, among other things. Potential Calorie Deficit RisksWhile a calorie deficit can help you achieve your weight loss goals, it can be harmful if you don’t do it in a healthy way. The risks include: Too little nutrition. If you cut too many calories or if you don’t eat the right foods, your body won’t get all the nutrients it needs. For example, if you don’t eat enough calcium-rich food, you put your bone health at risk. Low energy. As you cut calories, your body tries to conserve its energy stores by slowing your metabolism. This can make you feel cold and sluggish. It also can lead to constipation. Brain drain. Just like the rest of your body, your brain needs calories for energy. Cutting too many calories may impact your brain function. Gallstones. Severely restricting calories can lead to rapid weight loss, a risk factor for painful gallstones. Disordered eating. Dieting can make you focus too much on food and bring other negative feelings, which may lead to problematic eating and, potentially, an eating disorder. Can you build muscle in a calorie deficit? Yes. But keep in mind that you build muscle with strength training exercises. Such workouts require energy, which means calories, so you may need to maintain only a small deficit. That will allow you to burn fat while still building muscle. Also, your calorie needs will be greater on the days you work out, so you’ll have to plan for that. Finally, make sure you don’t skimp on muscle-building protein when you cut calories. Instead, reduce the calories you get from carbs and fats. Takeaways Maintaining a calorie deficit will lead to weight loss. But don’t go overboard. You will struggle to keep up with an oversized calorie deficit, and you will put your health at risk. Instead, aim for a reasonable deficit that allows you lose weight slowly but steadily.  According to the latest weight-loss research, 95% of dieters end up regaining the weight they lost within two years. Calorie-restricting diets are often successful at helping people lose weight, but they’re very unsuccessful at helping people maintain that weight loss. So what are you to do if you want to lose weight but avoid regaining that weight? As a psychologist who specializes in eating disorders, I recognize many diets and weight loss programs as problematic. But there are ways to make lifestyle changes that lead to better health for you, both physically and mentally. Understand how and why diets often fail When diets fail, it’s not simply because of a lack of willpower or moral character in the dieter. Our bodies are wired for survival, and they interpret less energy availability (through dieting) as a threat to survival. Therefore, our bodies react to calorie deprivation with countermeasures that include metabolic, hormonal and neurological changes that overwhelm willpower. Calorie restriction can lead to slower metabolism, increased hunger hormone (gherlin) and decreased satiety — or ‘feeling full’ — hormone (leptin). You not only feel hungrier, but you’re less likely to feel full or satisfied by what you eat. It tends to increase the mind’s preoccupation with food and increases activity in the brain’s reward center when we consume high-calorie foods. Some of us also have genetic risk factors to respond to food restriction with binge eating (eating a significantly large amount of food in one sitting, combined with the compulsion to keep eating). For some people, binge eating is the direct result of dieting. Not only does binge eating decrease self-worth and feelings of control over one’s life, but this response to a diet also often leads dieters to end up at a higher weight than before they started a diet. Ask yourself some questions before starting a diet I often advocate for individuals to meet with a registered dietitian to develop sustainable meal plans that fit their unique needs, instead of following a restrictive diet plan that’s not designed specifically for them. Nutrition isn’t a “one-size-fits-all” concept. Make small, sustainable changes that fit in with your individual life circumstances to protect your metabolism and lead to health improvements that you’re more likely to maintain. Try asking yourself these questions that Katie Chapmon, a registered dietitian and public speaker, suggests when a patient is starting a diet:
I discourage fad diets, especially those with severe calorie restrictions, such as liquid diets, because they rarely lead to sustainable weight loss. They more often lead to feelings of frustration and hopelessness. I also discourage getting nutritional advice from anyone without training in the science of nutrition — personal trainers and coaches, for example, typically haven’t received the kind of training that gives them a full understanding of how nutrients work in individuals’ bodies. Adopt healthy ways of thinking about food, diets and the roles they play in our bodies In my practice, I often use cognitive-behavioral therapy that reveals problematic thinking patterns. Patterns that create distress include all-or-nothing thinking, such as dividing food into strict “healthy” or “unhealthy” categories and thinking of food in extremes. Dieters engage in all-or-nothing thinking when they believe they’re “good” if they eat zero cookies (restricting) and “bad” when they eat a whole bag of cookies (bingeing). We encourage finding the gray area between those extremes; one serving of cookies, for example, is a more balanced way of allowing yourself to enjoy foods without bingeing. There are several concepts that can help reframe the way we think about diets, food and weight:
Prioritize your mental health when it comes to body image and weight loss Positive body image is a skill to practice. I often ask my patients what they appreciate about their body, and have them list activities they enjoy because of their body. A book I recommend to practice this skill is The Positive Body Image Workbook, from Ohio State alumna Nichole Wood-Barcalow, PhD, Ohio State professor Tracy Tylka, PhD, and psychologist Casey Judge, PhD. We all experience sadness and anxiety in our lives. But it’s time to seek help from a mental health professional when a mental health disorder occurs — when there’s significant distress and interference with functioning in everyday life (health, work, school, sports, relationships). For example, if you’re excessively tired, irritable and food-focused because of the way you’re eating, that might be a time to seek help. If your negative body image is interfering with dating or work performance, or you’re avoiding all exercise because of fear of others judging your body, a mental health professional can help you sort out these feelings and function more fully in everyday life. It’s definitely time to seek assistance from a mental health professional and dietitian if you have symptoms of an eating disorder. You can find immediate help and screen yourself for symptoms at nationaleatingdisorders.org, the National Eating Disorders Association website. Weight isn’t the only determinant of health, and particular weight ranges may not be realistic for everyone. But if you’d like to feel more at peace with your body, sustainable lifestyle changes and positive body image are important to your success.  How many times have you thought – “I ate that cookie, I might as well finish the bag and start my diet again tomorrow” or “I don’t have time to do my 5 mile run, why bother running only 2 miles?” or “I’m trying to cut out all alcohol. I caved in and already had a glass – I might as well have another”. I hear these things all the time from my clients. So many of us are all or nothing people when it comes to behaviors including food, alcohol and exercise. The problem is that this mentality sets us up for failure – in addition to making us feel downright miserable much of the time. Who wants to feel that you have to live up to unrealistic standards 100% of the time? We are all human and this is just not possible! In order to be successful with weight loss and overall physical and mental health, we need to find a way to get out of the all or nothing mentality because it doesn’t work long term.
If you want to follow a very strict diet or engage in an intense exercise program 6 days a week for a short period of time, go for it. It can get you quick results which can be motivating. But trying to keep up with these behaviors long term won’t work. I can’t tell you how many clients I’ve had in my office who regained all the weight plus more after following a very rigid diet. They never learned how to live in the grey zone. The grey zone is an area that’s in between being really really strict with a behavior and eating/doing whatever you want. This is the middle ground we should strive to get to. Tips to avoid all or nothing thinking 1) Be aware that severely limiting your food intake and completely cutting out your favorite foods causes deprivation and increased risk of binging … and it’s just not fun! Why can’t you have a bowl of pasta on occasion? Setting unrealistic exercise goals also sets you up for failure. The more failures we have, the less confidence we have in ourselves. It is a known fact that a low self-efficacy will decrease our chances of being successful in health related behaviors like weight loss, maintenance after weight loss, regular exercise, etc. 2) Keep a journal. In addition to writing down what you eat (or drink or exercise), write down your thoughts – especially every time you catch yourself with this all or nothing mentality. It’s important to capture when these thoughts occur and exactly what you are thinking. For example, I planned to take the 7 pm spin class tonight. I missed the class and blew off the gym because I don’t get nearly as good a workout on the treadmill compared to the class. Why bother? 3) Examine your all or nothing beliefs. Why do you feel that way? Where did it come from? Are these thoughts valid? For example: If you ate one cookie, does this really mean you blew your chances for weight loss? In reality, the one cookie has 70 calories. Not a big deal. But eating the rest of the box and beating yourself will likely lead to poor eating the next day(s). This can be a big deal when it comes to losing weight. Why did you feel that eating a cookie was “bad”? Or if you’ve told yourself you need to avoid all carbs at dinner, and you end up eating 1 cup pasta, why do you think you blew your “diet” for the day? 4) Think about how the all or nothing mentality makes you feel. Strict deprivation … overindulgence … guilt … repeat the whole process. Is it working for you? How does it make you feel? Would you like to get out of this cycle? How would getting out of this cycle make your life better? It’s important to have a motivator as to why you want to make changes. Possible motivators: feel less stressed, feel less deprived, be in a better mood, feel more in control. 5) Reframe your all or nothing thoughts. It can be difficult to change the way you think, but it can be done. Once you’ve identified these thoughts, try to find a way to reframe them. For example: -All or nothing thought: I need to exercise 6-7 times a week for 1 ½ hours in order to lose weight. Exercising less than this won’t burn enough calories. My body needs this in order to lose weight My reframing suggestion: I don’t need to exercise this much.I feel tired a lot and have many cravings. I think my exercise program is contributing to this. I choose to give my body a break and will exercise 5 times a week. I will incorporate shorter intense sessions, High Intensity Interval Training (HIIT) for 30 minutes into my workout routine versus the 90 minute sessions. I have read that these can be just as beneficial (if not more so) as longer sessions. All or nothing thought: I can’t have any carbs at dinner if I want to lose weight My reframing suggestion: I enjoy eating carbs but know I have trouble controlling my intake. However I choose to let myself eat carbs at dinner 3 times a week. I will choose those carbs I feel confident I can control my portions of – sweet potato and quinoa. I will keep my portions to one cup. All or nothing thought: I am not allowed to eat any dessert if I want to lost weight. I REALLY want to have some of my favorite dessert tonight when eating out with friends, but I won’t let myself My reframing suggestion: I will allow myself small portions of my favorite dessert on occasion. Tonight is a special night so I will let myself enjoy a few bites of a shared dessert with my friends. I am in control and will eat it slow and enjoy each bite 6) Plan an “excursion” from your strict eating plan. If you find it really hard to live in the grey zone, start practicing. If this makes you nervous, the trick will be to plan. For example, pizza is one of your favorite foods but you made it off limits for yourself because one slice turns into three. But … you love it and feel deprived when your friends are digging in and you’re eating a plain salad. This usually leads to binging later in the night. So – what if you planned a night with your friends when you would have a slice of your favorite kind of pizza. You’ll eat it REALLY slow (“mindful”) and order a side salad to go with it. Your friends probably inhaled 2-3 slices while you ate your one slice. The key word here is to PLAN! It’s probably best not to order in a pie while home alone, but enjoy a slice with friends. 7) Don’t beat yourself up. If you end up eating or drinking more than you planned on, let it go. Does any good come out of dwelling on it and beating yourself up? Does it make you feel better? Chances are that it only makes you feel worse about yourself which will likely lead to more eating. Let it go and move on. One thing you can do is to learn from what happened. Maybe you went too long without eating, maybe you were with a “food pusher” friend, maybe your all or nothing thoughts provoked this episode. 8) Know yourself. While I’m suggesting that you allow yourself to eat your favorite foods on occasion, I’m not suggesting you open the floodgates. There may be some foods that you have serious trouble controlling your intake of. I call these trigger foods. You may be better off not keeping these foods in the house. Instead, enjoy a small portion when you go outside.Here is an example: I love chocolate and don’t want to deprive myself of it. But … I am REALLY bad with portion control. So I would never keep a box of chocolates in my apartment. But I do allow myself a few bites of a chocolate dessert in a restaurant or 1-2 mini chocolates like a Lindt truffle found in the check out lines of many NYC markets. This way I don’t feel deprived yet I’m not setting myself up for trouble. I truly believe that I would never be able to control my intake of chocolates if they were in my apartment! 9) Get the DIET word out of your head. Do your best to drop the “good” or “bad” food mentality. All foods can fit! 10) Seek help from a therapist/counselor if you are feeling very out of control with your eating or drinking.  Personal training isn’t just for the young — or the wealthy. Here’s how to make it work for you.
Karen Palmer, 76, travels frequently for pet-sitting and house-sitting jobs. That means packing and lugging suitcases, and having the strength to control skittish, heavy animals. Two and a half years ago, she wanted to improve her overall fitness while also protecting an arthritic shoulder and knee. “I wanted to have the ability, strength and confidence to take on whatever life might have in store,” she said. So she started exercising with a trainer she met through her physiotherapy clinic. The sessions have made a difference. Ms. Palmer has seen improvements in her joint mobility and range of motion, she said. “So many people accept everything as a part of aging, but it doesn’t have to be that way,” she said. “I’m going to fight to the bitter end.” As you age, strength training twice a week can help you stay healthy. It can slow age-related muscle mass and strength loss, help maintain bone density and improve stability. But starting a new fitness program can be challenging at any age, and all the more so if you have mobility issues or joint pain. That’s where trainers can help. Studies have shown that older adults perform better in key areas like balance, flexibility and core strength when they work out with a trainer instead of on their own. Having a “built-in guide” can also help with motivation, said Jennifer Heisz, an associate professor of kinesiology at McMaster University. By teaching you to move properly, a personal trainer can help you believe in your ability to exercise safely. “Ageism can hold people back from things they could be doing but don’t think they’re supposed to,” said Dr. Heisz. “We can start undoing this self-stereotype of ‘I can’t do that because I’m too old,’ to ‘Maybe I can do that,’ to ‘I can do that and actually I did that yesterday,’” Dr. Heisz said. Injury prevention and safe progression As you get older, the risk of falling and getting injured increases. Two of the primary risk factors for falling are lower body weakness and compromised balance. Resistance training can help, but to train for strength and balance, you need to push the boundaries of your ability to progress, said Dr. Amy West, a sports medicine physician at Northwell Health. A trainer can provide a safe environment, teach you to move correctly and suggest an exercise progression to make you stronger without risking injury, she said. “Most patients I see aren’t getting injured doing really cool athletic things,” Dr. West said. “They get injured putting dishes in the dishwasher or picking up their grandkids.” For Ms. Palmer, exercising with a trainer reassured her that she wasn’t damaging her joints. “She’s really good about pushing me to do things to make me stronger, but she knows there are limits,” she said. Hiring a trainer on a budget Personal training can be expensive: A single session might range from $50 to over $100, depending on the trainer’s credentials, experience and where they’re based. But many gyms — including some YMCA, Life Time and Crunch locations — offer discounts for older adults. Once you learn proper form and safety, you can ask your trainer to create a program for you to follow at home and schedule occasional check-ins to review your progress. Small group training is generally more affordable, and it offers the added benefit of exercising with your peers. More than one in three older adults in the U.S. reports feeling isolated, and that loneliness can lead to an increase in all-cause mortality. For older adults, exercising with others can also help them stick to a fitness routine. Look for groups with a one-to-four ratio of trainer to clients so your instructor can provide individual feedback, suggested Nsuani Baffoe, a personal trainer and gym owner in Toronto. As your skills and confidence improve, you can try larger fitness classes. Finding the right trainer for you Make sure your trainer is well qualified. Cedric Bryant, the president and chief executive of the American Council on Exercise, recommended looking for someone with an accredited certification from the National Commission for Certifying Agencies, and confirming their credentials through the searchable database from the Coalition for the Registration of Exercise Professionals. If you have chronic health conditions, not all trainers will have the expertise to properly create your fitness program, said Dr. Heisz. Clinical exercise physiologists are trained to work with people with medical conditions, and your doctor may be able to recommend one. It’s also a good idea to look for someone who has experience working with older adults and adjusting for common concerns like osteoarthritis and mobility limitations, Mr. Baffoe said. Ask if one of the trainer’s clients could provide a reference so you can see if they’re a good match for your needs, he added. Before beginning any exercise program, talk to your doctor about whether it’s safe for you, said Dr. Heisz. Your trainer should begin with an assessment to understand your goals and limitations. “Not all personal trainers are the same,” said Dr. Heisz. “You should shop around to find the one that you fit with best.”  It can seem really hard when you’re trying to lose weight/get fit and healthy. It’s hard to change your habits – it’s hard to reduce your calories, to reduce your alcohol intake, to increase the amount of fruit and veg you eat. It’s hard to go to the gym, go to workout classes or walk more or increase your activity – especially when you’re busy and stressed and tired. It’s even harder to prioritize sleep when you have so much going on and a thousand demands on your time.
But it’s also hard always being tired, being unwell because your immune system is wrecked or being at risk of cardiovascular disease and diabetes. It’s hard not fitting into the clothes you want to, it’s hard being out of breath going up and down stairs, or playing with your children. It’s going to be even harder when you’re older and unable to get up and down from the toilet unaided, or pick yourself up when you fall. It’s hard not feeling confident in your own body, strength and fitness. I know it’s never quite a straight forward as this but on some level you have to choose your hard. Neither option is easy – they’re both hard. Even when you reach the level of fitness you want or the dress size you want – it won’t magically become easy to maintain it. It’s still going to be hard some days. Choose your hard!  You know that really fit person that doesn’t even seem to try to stay in shape?
The person who confesses to actually crave vegetables and looks forward to her daily workout, yet never seems to obsess about every calorie and eats dessert without even feeling guilty? That person doesn’t just have really good genes. Whether knowing it or not, she has built up a set of habits over the years that allows her to stay in shape without putting in a lot of effort. And those habits can equal the difference between a really fit person—and a couch potato. Here are 7 things really fit people do to stay in shape: 1. They don’t diet. Have you ever known someone in really great shape who was constantly trying out every new fad diet? Yeah, I didn’t think so. Because for the most part, fit people don’t diet—they make healthy eating a part of their lifestyle. While I recommend sticking to an 80/20 nutrition plan, ultimately, the key to staying fit and eating healthy is learning to listen to your body. What makes you feel good? What keeps you feeling full and energized throughout the day? What helps you kick ass during your workouts? What keeps you feeling and looking fit? If you learn to answer these questions for yourself, you’ll soon be on the road to embracing healthy eating as a lifestyle, not following every new diet that comes along. 2. They find a way to enjoy exercise. If you’re one of those people who absolutely dreads every minute of your approaching treadmill workout, and hate it even more once you’re there, it’s time to find a different approach to exercise. Because more often than not, fit people find a way to actually enjoy—and even look forward to—their workouts. And while that may not always mean they’re excited to lace up their sneakers and go for a run on a rainy day, it does mean that they like the feeling of being fit and value that more than their desire to sit on the couch. If you really hate to exercise, the problem may be with your workout, not you. Everyone enjoys different things—I used to hate working out when running was all I did, but ever since I discovered HIIT, I can hardly go a day without working out. So find something you like—whether it’s HIIT, sports, boot camps, CrossFit, or something else entirely—and start looking forward to your workouts, not dreading them. 3. They prioritize their health and fitness. While most people let work, family, social engagements and other priorities get in the way of exercise, really fit people make exercise a priority no matter what. Yes, this may mean having to get up 15 minutes earlier when you’d rather be sleeping, working out on vacation, or fitting in a workout even when your life seems busier than you can handle. But once you build up the habit, it actually becomes harder to not exercise because you become so used to prioritizing it in your life. “People who are fit are the same as anyone else. The only difference is their level of commitment.” – Boxing champion Laila Ali 4. They don’t eat perfect 100% of the time. Sure, there’s that rare person with 5% body fat that refuses even a single bite of chocolate and seems to be ok with it. But most of us need to cheat a little in order to keep our sanity. Giving yourself a cheat meal or day every once in a while ensures you don’t feel bitter about your healthy diet and go crazy and binge on all the things you’re missing out on. So don’t feel guilty if you enjoy a cookie, some dark chocolate or your favorite treat once in a while—just don’t let it become too frequent of a habit or you’ll end up losing all that hard work you put in during your workouts. 5. They get a lot of sleep. If you still think being fit is only about how often you work out, you need to think again. Because one of the top things fit people do to stay healthy and fit isn’t exercise based at all—it’s sleep. Not only does sleep give you the energy you need to work out on a regular basis, it also helps regulate your metabolism, repair your muscles, boost your athletic performance and more. Aim for at least 7-8 hours each night, and you’ll be a healthier, fitter and a happier person overall. 6. They hang around other fit people. You know that saying, “you are what you eat?” Well, you are who you eat with (and socialize with) as well. Think about it: if all your friends are constantly getting fast food and donuts for dessert, and always choosing sedentary activities like going to movies or sitting around for hours, what do you think you’re going to do? Probably eat junk and sit around all day too. On the other hand, if your friends are into healthy cooking, or trying new restaurants with local, fresh ingredients, and want to go bike riding or organize a pick up game of soccer for fun, you’re most likely going to join in and be more active as a result. This may be difficult at first if you have old friends with unhealthy habits, but you can try and encourage them to be healthy too with small adjustments to your usual activities—and you can always try and meet some new more active, healthy friends as well. 7. They stay active outside of the gym While fit people always make it a priority to get in planned exercise on a regular basis, they don’t limit exercise solely to the gym (or home gym)—they do all they can do stay active outside of their workouts as well. So how can you start incorporating this into your own life? Here are a few ideas to get you started:
And most of all, believe in yourself. You can do it. Now go get started.  Your Sleep Schedule Is Off
If you get more than 9 hours of sleep a night, you may be the envy of your friends, but too much or too little sleep -- less than 5 hours a night -- can be linked to weight gain. Both can throw off the way your body makes the hormones that control your appetite and hunger. And if you don’t feel rested, you may skip your workouts, too. You Don’t Drink Enough Water Between 2 and 6 cups of clear, plain water each day can help you lose extra pounds. Water has no calories at all, so it satisfies your thirst without adding weight. And when you drink enough water, you may be less likely to grab sodas, juices, or coffee drinks packed with sugar. High calories in sweet drinks can add up to a big weight gain. You Wait Too Long to Eat When you space out your meals too much, your metabolism slows down and isn’t able to burn off all the calories you eat in your next meal. Those extra calories may wind up as extra weight. And you may overeat because you’re too hungry. Try eating smaller portions, and eat more often. You Eat Out Too Often OK, you hate to cook. But if you eat most of your meals at restaurants, it may be harder to keep your weight under control. Even so-called light dishes may have more calories than you realize. And we’re not just talking about dinner, either. People who eat lunch out daily can weigh up to 5 pounds more than those who brown-bag it. You Sit All Day Your desk job or TV obsession may make it harder for you to drop those pesky pounds. When you sit most of the time, your body can lose its ability to know when you’ve eaten too much -- you can overeat and gain weight. Even brief exercise breaks during the day can help you stay healthy. Get up for three 10-minute walks around meetings or your favorite shows. You Reward Workouts With Food Exercise is a great way to lose weight -- it burns calories and builds muscle mass. But if you indulge in a big dinner or smoothie after every workout, you can ruin all that sweaty work. Watch out for high-sugar sports drinks and protein bars, too. While they can help quench your thirst or give you an energy boost post-workout, they can be very high in calories. You Overdo the Alcohol Whether you like wine, beer, or mixed drinks, alcohol has calories that add to your daily amount. If you often have 3 or more drinks a day, you’re more likely to gain weight or be overweight, no matter what type of alcohol you drink. Stick to light or moderate drinking, like one glass of wine with dinner. That may actually help keep you from gaining weight. Stress Gives You Snack Attacks If you feel tense, you’re more likely to reach for unhealthy, high-calorie treats for a quick comfort fix. You may eat when you don't really need food. You Make Quick Food Decisions It’s worth your time to plan out your meals and healthy snacks so you’re not tempted to grab something on the go. Even if you get enough activity, you can gain an extra pound or two if you tend to eat fast food or sugary snacks or sodas. Your body doesn’t seem to treat these calories the same as energy you get from healthy foods -- it breaks them down too quickly. They’re also low in fiber, so you don’t feel full afterward and you’re likely to eat or drink more. Your Thyroid Is Sluggish If this tiny gland in the front of your throat lags on the job, you could gain as much as 5 to 10 extra pounds. Your thyroid makes hormones that control your energy level and how your body breaks down food. If you don’t make enough of them, it can be hard to shed pounds. You may also feel bloated because your body holds on to too much water and salt. If you think you might have a thyroid problem, talk with your doctor. Medication can help. You’re Pregnant Healthy weight gain during your pregnancy is a good thing. If you’re at an average weight before you get pregnant, it’s good to gain 25 to 35 pounds. Go for whole foods like fruits, veggies, grains, and proteins that nourish you and your baby. Your Medication Some drugs you take for health problems could make you gain a little weight. For example, steroids can change your metabolism and make you feel hungrier -- you may overeat and gain extra belly fat. Even antihistamines that calm your hay fever could cause weight gain. They lower a chemical your body makes to control your appetite, so you may sneeze less but eat more. You’re in Menopause If you’re like most women, you may find your weight creeps up during menopause. Changes in your hormones, less muscle mass, and too little sleep from hot flashes can all lead to added pounds. If you wake up tired, you’re more likely to want to munch on snacks for a boost of energy later in the day. Your genes may also make you more likely to get a “spare tire.” Check With Your Doctor Some health problems can make it really hard to lose weight even if you diet and exercise. Your genes can also play a role in how much you weigh or where your body stores fat. Talk to your doctor if you just can’t seem to lose weight. Tests can show if you have a health problem that makes weight loss hard, and you can get medicine or other help to overcome it. |
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