Trimming the Fat!

Guidelines for a healthier body and a happier you!

With the Summer fast approaching, we tend to take a longer, harder, look at ourselves in the mirror.  Some of us are satisfied with our general physique, while others will see various areas that might need a little refining, and feel the need to get rid of a few extra pounds.

The following general guidelines will help you work toward a healthier body and a happier you!

Calorie Deficit

Many commercial diets toot their own horns as having the right strategy to shed unwanted weight; however, while most do provide initial results, most also fail to provide the long-term results needed to help keep the weight off.  Following are two very important points to keep in mind:

1. Your body must burn more calories than it is taking in to lose weight.
2. One pound of fat equals 3,500 calories, so if you want to lose 1 pound per week, you need to average a caloric deficit of 500 calories per day.

NO! You do not have to run on the treadmill faster than the speed of light until your legs buckle (or you end up somewhere in the Twilight Zone) to burn the 3,500 calories to lose a pound. You will however, need to combine increased activity with changes to your diet/meal plan.

Going nowhere fast?  Re-evaluate your workouts, and achieve success! 

Basal Metabolic Rate and Calories Burned in a Day

To manage your weight, you need to know the number of calories you consume and the number of calories you burn. Your body has what is referred to as basal metabolic rate (BMR), which is the amount of calories you burn at rest in order to survive. Your BMR accounts for approximately 60 to 75% of all the calories you burn in a day. Yes—even while you are sleeping, your body continues to burn a small amount of calories.

Once you’ve determined your daily caloric needs, it’s time to set a realistic weight loss goal of 1-2 pounds per week and also calculate how many calories you need to eliminate your unwanted weight.
BE REALISTIC! Set a goal you can achieve. Crash diets and extreme workouts are not the way to do this. Work within your lifestyle and time constraints. Moderate changes will yield great results, and if done correctly, permanent positive lifestyle changes.

What to Eat

Managing your weight is easier than you might imagine. There is no need to spend hours planning your diet. Just follow several simple guidelines and keep the calorie deficit in mind.

You are what you eat. Choose to eat healthy.

• Reduce your portion sizes by 10 to 15% each time you prepare or order a meal.
• Eat smaller meals more frequently throughout the day and avoid skipping breakfast.
• Consume a variety of fruits and vegetables, whole grains, and non-fat or low-fat dairy products to get the nutrients your body needs.
• Aim for two or three servings of dairy products daily (e.g., milk, cheeses, yogurt).
• Select low-fat foods and avoid trans fats. Limit your total fat intake to 20 to 35% of daily calories, with no more than 7% of your total calories coming from saturated fats.
• Avoid eating too many salty foods.
• Limit alcohol beverage intake.

Cardio: Burn the Right Fuel

Research shows that lower-intensity exercise uses a larger percentage of fat as fuel compared to higher-intensity exercise. However, it does not burn as many calories as higher-intensity exercise and, consequently will not result in as much body weight or fat loss. Therefore, gradually increase the intensity to increase your caloric deficit while continuing to burn fats. Higher-intensity exercise also has a greater impact on keeping your metabolism elevated after your workout, which keeps your body burning calories, thereby allowing you to eliminate a few more calories. REMINDER! Always check with your doctor before starting any exercise program, and choose the intensity that is appropriate for your current health and physical capabilities.

Burn More Fat by Increasing Muscle

Strength training offers numerous health benefits, including an increase in the number of calories burned. Muscle tissue burns more calories than fat tissue, and building muscles utilizes a lot of energy. As you increase the amount of muscle you have, you will also increase your resting metabolic rate.

Build muscle ...Burn calories even when sleeping!

To prevent injury and develop consistency, it is suggested that you start off with one to two sets of 12 to 15 repetitions for all major muscle groups. ~Sharon Gayle

Notice: This article is for your reference only. Please consult with you Physician prior to starting any exercise program.
Additional Reference Source: ACE-American Counsel on Exercise
Photographs: Courtesy of MSTemplates

Blood Disorders and Public Health

America's public health system encompasses governments, healthcare providers, and others working to improve population health. The lack of a public health framework for many blood disorders, both rare and common, is a particular concern.

• For example, even a relatively common blood disorder such as venous thromboembolism (VTE), with a U.S. prevalence of at least 1 million people, lacks an established mechanism for surveillance. Little is definitively known about the magnitude of the public health burden of VTE. Although VTE is an important cause of mortality and may account for more than 100,000 deaths per year, fewer than 40,000 deaths associated with VTE are recorded  each year in vital records. That underestimate reflects in part the low use of autopsies, which are required to detect many fatal pulmonary emboli.
• Hereditary hemochromatosis is a genetic disorder present in about 1 million Americans, although few individuals at any point in time have symptomatic iron overload disease. The opportunity to detect iron overload at an early stage and intervene through therapeutic phlebotomy to prevent the development of clinical disease, specifically liver cirrhosis and cancer, remains a challenge.

• At least 3 million Americans have sickle cell trait. They are carriers of the sickle cell gene mutation, also known as Hb AS, but the extent to which the carrier status poses health threats is not well established.
• In the U.S., rare diseases are defined as disorders affecting fewer than 200,000 people (about 1 in 1500 people), although in the European Union, the cutoff is a prevalence of 1 in 2000 people. Medications that are targeted to rare diseases are known as orphan drugs. The rare blood disorders considered in the remaining papers in this supplement are bleeding or coagulation disorders, the most common of which are hemophilia A and B, and the hemoglobinopathies: sickle cell disease and thalassemia.
• Globally, sickle cell disease and thalassemia are not rare, with more than 300,000 affected births each year. In the U.S., it is estimated that perhaps 100,000 people live  with sickle cell disease and a few thousand with clinically noteworthy thalassemia.

We propose a framework for public health to address rare conditions that affect relatively small numbers of people and are often neglected in public health programs.

Blood disorders have a vital importance to public health and vice versa. Whether relatively common or relatively rare, people with blood disorders have health challenges specific to their conditions that require knowledgeable healthcare providers, access to screening and diagnostic testing, and information to help them manage their conditions. Public health systems are responsible for the assessment of the frequency and seriousness of these conditions, the appropriateness of screening tests and preventive services, and barriers to access evidence-based services. Public health professionals should be involved in activities to inform and influence policy development in order to ensure access to cost-effective services that improve health outcomes. Public health is not just about intervening to reduce the burden of common diseases and exposures but also about giving appropriate attention to the needs of people with rare disorders.

http://www.cdc.gov/Features/dsBloodDisorders/

Provided Courtesy of Centers for Disease Control (CDC) "Blood Disorders and Publick Health"
Source: Grosse SG, James AH, Lloyd-Puryear MA, Atrash HK. A Public Health Framework for Blood Disorders. Am J Prev Med 2011; 41(6S4): S319–S323.

Obesity Estimated to Increase to 42.80% in 2018

Sadly, even with the abundance of health and wellness information available to the public, the latest stats indicate that obesity levels in America continue to rise. As the numbers increase, so do the chronic physical and mental illnesses; which are often synonymous with Obesity.

Calorie Lab’s 2010 State-by-State Rankings breaks down the numbers and provides statistics on just how much Obesity has increased in 2010.  Colorado continues to rank as the leanest state while Mississippi remains the fattest for the 5th year in a row.

Courtesy of Reuters/Toby Melville

While many industrialized countries have experienced similar increases, Obesity in the United States are among st the highest in the world.(ref.1) Estimates have steadily increased from 19.4% in 1997, 24.5%, 2004 (ref.2) to 26.6% 2007 (ref.3) An ABC Report cites that “Obesity puts a drag on the wallet as well as health, especially for women…”

THE MILITARY

An estimated sixteen percent of active duty U.S. military personnel were found to be obese in 2004, with the cost of remedial bariatric surgery for the military reaching $15 million in 2002.  Obesity is currently the largest single cause for the discharge of uniformed personnel.(ref.4)

In 2005, 9 million adults of ages 17 to 24, or 27%, were too overweight to be considered for service in the military.(ref.5)

Image Courtesy of Calorie Lab

OBESITY DEFINED:

Obesity in an adult is defined as:  a Body Mass Index (BMI) of 30 or more.

Overweight is defined as:  a Body Mass Index (BMI) between 25 and 30.

PROJECTED PREVALENCE OF OBESITY

Based upon data collected through the Behavioral Risk Factor Surveillance System (BRFSS) and the National Health and Nutrition Examination Survey (NHANES), the prevalence of obesity in the United States is estimated to increase from the current level of 31.30% obese to 42.80% obese in 2018.

CONFUSION OFTEN LEADS TO INDECISION

There are schools of thought, which believe that “Not being able to sustain big lifestyle changes that experts tell them they need for weight loss”, is one of the causes for failure to address obesity; with "sustainability" being the core of the problem. Another reason given for the continued downward spiral of American health is said to be “too many options can often make decision make difficult”.  With less choices we often make quicker, more spontaneous, decisions and feel confident that we have made the right one. Too many choices often creates confusion, which has been found to lead an individual to not make any changes.

Too much information can lead to indecision.

I agree that with an overabundance of health and fitness publications, cable TV. programs, and fitness websites/videos encouraging "fitness their way"; the information can be a little daunting and may create indecisiveness.  Nevertheless, deciding to live healthy, and to pursue a balanced lifestyle is one of the most important decisions you will ever make. It impacts your entire future and dictates your longevity! 

To be sure that you are on the right track:

• First and foremost, speak with your Doctor regarding your general health
• Find out how, or what you might do to improve your general health, and well-being
• If your Doctor recommends that you [implement] a fitness, nutritional, or wellness program; ask she or he to provide the name of a professional with the specific expertise
• Meet with this Professional and follow the program they prepare for you

Have patience and trust that they know what they are doing.  But most importantly, believe in yourself and envision a better you!  If you believe you can achieve your goals …you’re halfway there.

SIMPLE CHANGES, BIG DIFFERENCES!

A simply change such as walking up and down the escalators during your commute, rather than allowing the escalators to take you for a ride, can mean burning 100 – 300 calories per day (dependent upon your current level of fitness).  Another change to consider… When at the office and going less than 6-flights up or down to another floor; CHOOSE TO WALK using the interior stairwells; rather than taking the elevator. 

Taking the stairs at the office can make a world of difference.

Not only will you begin burning significant calories; your legs will gradually become stronger showing increased tone due to the weight-bearing muscle activation, which takes place as you go up and down the stairs. Additionally, your Gluteus Maximus (buttocks) will also respond to each step you take, becoming tighter and more lifted over time.

You’ll be happy to find that within weeks, your body and legs will adjust to the change of movement and intensity, and you’ll be proud of yourself for trying. 

The suggestion above and other very simple changes to your daily routine, can bring about significant positive change; which are all part and parcel of leading a healthy lifestyle! ~SG.

References:

Reference 1. [^ World's Fattest Countries - Forbes.com - http://www.forbes.com/2007/02/07/worlds-fattest-countries-forbeslife-cx_ls_0208worldfat_2.html)
Reference 2. [^ (PDF) Early Release of Selected Estimates Based on Data From the 2004 National Health Interview Survey, CDC NCHS, 2005-06-21, http://www.cdc.gov/nchs/data/nhis/earlyrelease/200506_06.pdf, retrieved 2008-03-15] to 26.6% 2007
Reference 3. [^ (PDF) Early Release of Selected Estimates Based on Data From the January–June 2007 National Health Interview Survey (12/2007), CDC NCHS, 2007-11-19, http://www.cdc.gov/nchs/data/nhis/earlyrelease/200712_06.pdf, retrieved 2008-03-15]
Reference 4. ^ Basu, Sandra (2004-03-25). "Military Not Immune From Obesity Epidemic". U.S. Medicine. http://www.usmedicine.com/dailyNews.cfm?dailyID=187. Retrieved 2008-03-08. [dead link]
Reference 5. ^ Shalikashvili, John M. (30 April 2010). "The new national security threat:obesity". Washington, DC: Washington Post. pp. A19. http://www.washingtonpost.com/wp-dyn/content/article/2010/04/29/AR2010042903669.html.

Definitions:

Gluteus Maximus (Buttocks) - definition

Websites:

www.Calorielab.com
www.abcnews.com
www.americashealthrankings.org
http://en.wikipedia.org/wiki/Main_Page

Focus on strengthening your Heart...

Take care of your Heart, and it will take care of you!

Let's Compare...

When meeting with a client who wishes to discuss how they can become healthier, they are usually concerned with garnering the information needed to enhance their physical appearance via working-out, correct nutritional intake, weight-loss, and functionality, etc.  Rarely, are they speaking in terms of the muscles they cannot see, but which are far more important for being healthy ...the Heart and other Vital organs.  

When you intend to by a car undoubtedly one of your top concerns will be; The Cost, The Look, and The Make; but quite possibly #1 on your list will be The Quality of the car, i.e. the engine and all of its moving parts.  Though there are those car buyers that will sacrifice quality for looks; the discerning car buyer will insist that the car be able to run well, made with quality parts, guarantee longevity, and provide safety to themselves and their passengers.
 

Choose to age gracefully!

Now, let’s look at the human body in much the same way as we might a car -- We vary in physical body types, torso-shape and length, color, overall size, and external accents such as our hair, eyes, nose, mouth; and as with cars, we too add bells and whistles such as jewelry, tattoo’s, and make-up. However, just as a car is only as good as the sum of its engine and moving-parts, so is the human body only as good as its healthy organs, strength, and ability to function optimally?  Much, if not all of our concerns should be placed on working from the inside out by strengthening our internal organs, so that we have the ability have the ability live fit, healthy, and long!  We all age, but aging gracefully, like a fine wine is the key to leading a successful healthy lifestyle.

The HEART is the human body’s most vital organ!

Three key ways in which you can build a healthy Heart:

1. Cardiovascular workouts 

2. Balanced and healthy Nutrition

3. Minimizing stress

Cardio Exercise Benefits

It is a well-known fact, that cardio exercises help an individual remain fit and fine. Cardio exercises have a long list of wonderful health benefits. Besides strengthening the heart and lungs, it burns calories and lowers body fat. Some of the benefits are listed below: 

• It promotes heart health
  
  

• Increases the metabolic rate
  
  

• Helpful for patients suffering from stress and depression
  
  

• Increases energy level and promotes sound sleep

The health of our heart in large part, dictates our ability to live vibrant and full lives. Be good to your heart and it will be good to you!  ~SG

Be good to your Heart and live healthy!

BELOW IS A LIST OF CONDITIONS OF THE HEART: 

Arrhythmia

An arrhythmia is an abnormal heart rhythm. Learn about the heart's structure and why abnormal heart rhythms may cause problems. Read more...

Cholesterol

It may surprise you to know that cholesterol itself isn't bad. In fact, cholesterol is just one of the many substances created and used by our bodies to keep us healthy. Some of the cholesterol we need is produced naturally (and can be affected by your family health history); while some of it comes from the food we eat. Read more...

Congenital Defects (Children & Adults)

The word "congenital" means existing at birth. The terms "congenital heart defect" and "congenital heart disease" are often used to mean the same thing, but "defect" is more accurate. The heart ailment is a defect or abnormality, not a disease…  Read more...

Diabetes

"Diabetes mellitus," more commonly referred to as "diabetes," is a condition that causes blood sugar to rise to dangerous levels... Read more...

Heart Attack

Every year, tens of thousands of Americans survive heart attack, go back to work and enjoy a normal life. You have every reason to be confident of a full recovery. Your heart is healing and with each passing day you'll get stronger and more active. The following questions and answers will help you better understand what has happened to you and how you get started on the road to recovery.  Read more...

Heart Failure

The term "heart failure" makes it sound like the heart is no longer working at all and there's nothing that can be done. Actually, heart failure means that the heart isn't pumping as well as it should be.
... Everyday activities such as walking, climbing stairs or carrying groceries can become very difficult. Read more...

High Blood Pressure

...However, high blood pressure, or hypertension, is a disease. Even though it typically has no symptoms, HBP can have deadly health consequences if not treated. 74.5 million U.S. adults have been diagnosed with high blood pressure. Read more...

Cardiac Arrest

Cardiac arrest is the abrupt loss of heart function in a person who may or may not have diagnosed heart disease. The time and mode of death are unexpected. It occurs instantly or shortly after symptoms appear.
Each year about 295,000 emergency medical services-treated out-of-hospital cardiac arrests occur in the United States. Read more...

Metabolic Syndrome

Metabolic syndrome is a serious health condition that affects about 35 percent of adults and places them at higher risk of cardiovascular disease, diabetes, stroke and diseases related to fatty buildups in artery walls. The underlying causes of metabolic syndrome are obesity, being overweight, physical inactivity and genetic factors. Read more...

Peripheral Artery Disease (PAD)

PAD is a narrowing of the peripheral arteries, most common in the arteries of the pelvis and legs. PAD is similar to coronary artery disease (CAD) and carotid artery disease. All three of these conditions are caused by narrowed and blocked arteries in various critical regions of the body. Hardened arteries (or atherosclerosis) in the coronary artery region, restricts the blood supply to the heart muscle. Read more...

Cardiovascular Conditions of Childhood

If your child has been diagnosed with a heart condition?  Find the answers to common concerns to many types of heart conditions. Read more...

Source: American Heart Association (AHA) www.Heart.org
Stats: All Conditions briefs and statistics provided by American Heart Association (AHA) www.Heart.org

Plateaus Help to Gauge your Progress.

Over time, as your body adapts to the intensity and energy required to get through your exercise routine, you may arrive at a state of "Plateau". To Plateau means: You have become efficient at getting through your routine, "efficient" meaning that your body will begin to burn less calories when you do the same activities. You have become stronger and fitter, thus, running 2-miles or, climbing 3-flights of stairs, is not as difficult as it was in the past. The only way to move beyond this plateau would be to change you workout, the intensity, time, or the routine itself.

Plateaus indicate progress ...a milestone!

How to continue making progress:

Intensity: Is how hard you workout. Changing the intensity is simple. Instead of running level on the treadmill, you might try setting it to an incline. However, if you do not feel ready for this, consider running a faster mile.

If your pace is a 9-minute mile, try your best to improve it. This way you will be able to run longer than a mile in 9-minutes and burn more calories. Note however, that running a faster mile alone may not increase your calorie expenditure.

Time: Is how long you work out. You can break your body’s improved efficiency by cycling longer. Instead of cycling for 1-mile, consider gradually increasing your endurance by adding an additional half-mile, or perhaps a mile every week.  The time you add would be dependent on the amount of time you can dedicate to your workout. Add what you are comfortable with. For you it may be ½ a mile; for others it may be 1.5 miles. Either way, in time, you should see positive change.

A Goal Achieved!

Be happy and try to view each plateau as a goal achieved!  With this in mind, you should not try to prevent the plateau as it helps to gauge your progress. The key is to know when you have arrived at a plateau, and how best to move beyond it.

You've achieved a goal!

IMPORTANT:  Dependent upon the frequency/amount of days you workout, the type, order, and intensity of your workout; you may need to change your routine every 4-6 weeks or so. If you are performing your workouts correctly, your body naturally gets used to what you’ve been doing, and eventually will not be (as) effective in meeting your goals, if it doesn't change.

Oftentimes, what’s needed is as simple as changing the order of your workout, as well as using different machines and weights.

SUGGESTION:  If you find that you’re having a difficult time giving up a routine; get rid of it all together!!! You’ve gotten so used to it that your mind and body fear the unknown, and the work you’ll have to put into something new. Keep in mind that when you do not change your routine as needed, you might find your workouts boring. "Boring" combined with a lack of additional progress due to a plateau, will almost definitely make you stop working out altogether. We do not want that!  Fear not - choose to renew your goals, change your routine and start fresh! ~SG

Merriam Webster Dictionary: Definition of "Plateau"

Guidelines for healthy adults under age 65.

Basic recommendations from ACSM and AHA:

1. Do moderately intense cardio 30-minutes a day, five days a week, or Do vigorously intense cardio 20 minutes a day, 3 days a week
   And Do eight to 10 strength-training exercises, eight to 12 repetitions of each exercise twice a week.
2. Moderate-intensity physical activity means: Working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation.

30-minutes a day, five days a week - highly recommended

It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary. The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease.

Tips for meeting the guidelines:

With busy work schedules, family obligations, and packed weekends, it can often be difficult to get the recommended amount of physical activity. Try these tips for incorporating exercise into your life:

1. Do it in short bouts. Research shows that moderate-intensity physical activity can be accumulated throughout the day in 10-minute bouts, which can be just as effective as exercising for 30 minutes straight. This can be useful when trying to fit physical activity into a busy schedule.
2. Mix it up. Combinations of moderate- and vigorous-intensity physical activity can be used to meet the guidelines. For example, you can walk briskly for 30 minutes twice per week and jog at a higher intensity on two other days.
3. Set your schedule. Maybe it is easier for you to walk during your lunch hour, or perhaps hitting the pavement right after dinner is best for you. The key is to set aside specific days and times for exercise, making it just as much a regular part of your schedule as everything else.
4. The gym is not a necessity. It does not take an expensive gym membership to get the daily-recommended amount of physical activity. A pair of athletic shoes and a little motivation are all you need to live a more active, healthier life.
5. Make it a family affair. Take your spouse, your children, or a friend with you during exercise to add some fun to your routine. This is also a good way to encourage your kids to be physically active and get them committed early to a lifetime of health. 

Above information provide by the ACSM-American College of Sports Medicine and the AHA-American Heart Assoc.
www.ACSM.org and www.Heart.org

Prevention is better than cure...

Flu is a serious contagious disease that can lead to hospitalization and even death. In 2009–2010, a new and very different flu virus (called 2009 H1N1) spread worldwide causing the first flu pandemic in more than 40 years. Flu is unpredictable, but the Centers for Disease Control and Prevention (CDC) expects the 2009 H1N1 virus to spread this upcoming season along with other seasonal flu viruses.

A little sniffle can lead to so much more!

CDC urges you to take the following actions to protect yourself and others from influenza (the flu):

1. Take time to get a flu vaccine.

• CDC recommends a yearly flu vaccine as the first and most important step in protecting against flu viruses. 
• While there are many different flu viruses, the flu vaccine protects against the three viruses that research suggests will be most common.
• The 2010-2011 flu vaccine will protect against an influenza A H3N2 virus, an influenza B virus and the 2009 H1N1 virus that caused so much illness last season.
• Everyone 6 months of age and older should get vaccinated against the flu as soon as the 2010-2011 season vaccine is available.
• People at high risk of serious flu complications include young children, pregnant women, people with chronic health conditions like asthma, diabetes or heart and lung disease and people 65 years and older.
• Vaccination of high risk persons is especially important to decrease their risk of severe flu illness.
• Vaccination also is important for health care workers, and other people who live with or care for high risk people to keep from spreading flu to high risk people.
• Children younger than 6 months are at high risk of serious flu illness, but are too young to be vaccinated. People who care for them should be vaccinated instead.

2. Take everyday preventive actions to stop the spread of germs.

• Cover your nose and mouth with a tissue when you cough or sneeze. Throw the tissue in the trash after you use it.
• Wash your hands often with soap and water. If soap and water are not available, use an alcohol-based hand rub.
• Avoid touching your eyes, nose and mouth. Germs spread this way.
• Try to avoid close contact with sick people.
• If you are sick with flu–like illness, CDC recommends that you stay home for at least 24 hours after your fever is gone except to get medical care or for other necessities. (Your fever should be gone without the use of a fever-reducing medicine.)
• While sick, limit contact with others as much as possible to keep from infecting them.

3. Take flue antiviral drugs if your doctor prescribes them.

• If you get the flu, antiviral drugs can treat your illness.
• Antiviral drugs are different from antibiotics. They are prescription medicines (pills, liquid or an inhaled powder) and are not available over-the-counter.
• Antiviral drugs can make illness milder and shorten the time you are sick. They may also prevent serious flu complications.
• It’s very important that antiviral drugs be used early (within the first 2 days of symptoms) to treat people who are very sick (such as those who are hospitalized) or people who are sick with flu symptoms and who are at increased risk of severe flu illness, such as pregnant women, young children, people 65 and older and people with certain chronic health conditions.
• Flu-like symptoms include fever, cough, sore throat, runny or stuffy nose, body aches, headache, chills and fatigue. Some people may also have vomiting and diarrhea. People may be infected with the flu, and have respiratory symptoms without a fever.

Source: CDC - Center for Disease Control
Visit CDC’s website to find out what to do if:
you get sick with the flu and how to care for someone at home who is sick with the flu.

Don't Yo-Yo ...Plan for Success!

Reason #1: Unrealistic Expectations
A desire to lose weight is commendable; however, too often this particular goal is driven by unreasonable expectations of weight you can lose per week.  You may even have an unrealistic goal-weight in mind for your height, frame, and lifestyle.  Unrealistic expectations usually come from a lack of information on what it will take to lose the weight and solid information on the various food groups.  Without a little research, or speaking with a professional dietician or nutritionist; you may be setting yourself up for disappointment, which could potentially lead to further weight gain.

Reason #2: You are not fully committed
Many times a person is not fully committed to the goal.  But again, this is most typical of those who have not done their research.  Yes, there are those who do their research and are initially very excited about their plans; but lose patience down the road.  They too were not committed.  Knowledge is an essential component to success; however, without commitment, you will not succeed.  A great deal of success in weight loss and lifestyle change is dependent upon personality.  Dieting, and maintaining your weight loss is typically a lifetime commitment; thus, you must think ahead and plan accordingly.

Reason #3:  One Size Does Not  Fit All! 
As odd as this may sound; your diet goals should be realistic, but most importantly, the must fit your lifestyle.  A diet that worked for your best friend, is by no means guaranteed to work for you.  A dress that looks good on your 5’8” frame may be totally wrong on your 5’1” best friend.  Just as one size does not fit all; neither does a cookie cutter diet.

If you are following an extreme weight loss program that is radically different from the way you normally eat; there is a big chance that even your best efforts will not end in success.  Subsisting on a liquid diet, shakes, or lettuce, is not “normal” eating.  We are all unique with various food preferences, activities, and life-goals.  If you view your diet plan as a short-term change in your usual eating habits, rather than a long-term lifestyle change and commitment; you will inevitably find it difficult to make headway or maintain your weight-loss.

Reason #4: Wrong Motivations
Diets often end in failure due to questionable motivations.  The prime reason for dieting should be for better health leading to optimal living and functionality; however, the majority of dieters do so for a multitude of incorrect reasons i.e. getting married and needing to fit into a dress 5-sizes smaller; high school reunions, a desire to look good for someone else, etc.  You name it; I have heard it.  Placing better health at the top of your list and as your priority, (and viewing all other reasons as secondary), provides a better chance for success!

Reason #5: Missing a Major Component
Though dieting (eating healthier) for optimal living is of utmost importance for weight loss, combining it with a well-rounded personalized fitness program establishes a lifestyle change, which will stimulate the weight-loss and encourage commitment.  Additionally, the combination of balanced nutrition and a well-rounded fitness program, brings about greater visual results.  And, liking the way you look and feel is great motivation to staying on track!

Reason #6: Lack of positive reinforcements
To achieve your diet goals you must be committed and determined; however, it does help to have positive reinforcement from family, friends, and
co-workers; along with their understanding and encouragement, when you find yourself straying of the path.  The people who care about you will be sympathetic to your cause.  If they are not; seek out a few individuals who will pick you up when you fall or deter from the course, and encourage you to press on.  And, feel free to call me!

Reason #7: Difficulty Forgiving Yourself
This is a very common dieting pitfall.  When people give in to temptation and subsequently “fall of the well-laid path” for one meal, or one day; they often tell themselves they’ve lost all chance of succeeding and give-up for good.  I actually believe this a subconscious excuse to got back to negative eating habits which might have compensated for other issues/concerns.  To be successful, you have to learn to overcome these temporary setbacks.  You cannot let one “binge” or one “off day” become a full week, or month, of splurging.  Try your best to stay focused and forgive yourself.  Otherwise, after a certain point, it can be extremely difficult for you to break the cycle of negative thinking and get back on track.

They key to making it work!
Don't yo-yo back and forth. The best approach to weight loss is an individual one that takes your preferences, lifestyle, needs, and attitudes into consideration.  Once you have a plan in place, how you feel will be the best indicator that you are eating well.


Many of the weight loss clients that I have worked with admit to perpetual dieting. They have tried every weight loss plan, scheme, or promise and failed repeatedly.  99% of their attempts fail because of one, or some combination of the seven reasons I discuss above.  That being said, awareness is very important.  Knowing you tendencies and the mistakes, you have made; in addition to being, honest with yourself, puts you a step closer to achieving this very important goal!

If you have been struggling with weight loss, or having difficulty finding the right combination of lifestyle change to achieve your goals, consider meeting with me for a consultation and assessment.  I will have you on track in no time!  (212) 947-7110 x290

I look forward to assisting you with your wellness goals! ~SG. 

Amy Palmiero-Winters ...No Limits!

So many of us try, we try hard, and some of us give it what we consider our all.  When we aren't able to accomplish the goals we've set; sometimes we give up and settle for less ...a lot less.

As Fitness Specialist and Wellness Consultant I've met many an individual who felt that they were simply not blessed with the genetics needed to run the marathon, climb the mountain, swim 10-laps, or simply change their body's to become healthier and stronger.

I often say that "genetics has nothing to do with it" because until we have pushed ourselves mentally and physically we cannot know our potential. It often takes many, many, years to push to our physical limits. However, within those years there are many levels of progress that one can achieve; it's simply mind over anatomy!  Read Amy Palmiero- Winters' story and be inspired to challenge yourself to meet your health, wellness, and fitness goals. If you want it ...you can achieve it! ~SG.

Amy Palmiero-Winters

Read complete Newsday Article
Image: Competitor Magazine, Sept. 2010

The Healing Benefits of Sunlight and Vitamin D.

When the sun is high overhead we often take cover to avoid the intense heat. However, sunlight is natural and has an multitude of benefits for humans. The sun not only provides both light and heat that sustains us, but I think we would all agree that that whether it’s strolling in the sun, sunbathing, sitting in a window daydreaming on a sunny day; sunlight affects how we feel, and often transfers positively into how we look.  New research supports those feelings, indicating that a short daily dose of midday sun is healthy!  

Of the two main wavelengths in sunshine, UVA and UVB, it’s the UVB rays that help our skin produce vitamin D.  While it is wise to avoid burning or excess solar or indoor tanning, solar UVB radiation (290-315 nm) is the primary source of vitamin D. UVA rays, which penetrate skin more deeply and causes oxidative damage, are constant throughout the day, UVB rays are much stronger during the middle of the day.  The health benefits of UVB through production of vitamin D are considerable, with experts finding more and more benefits as research is continued.

Midday Summer sun is the best source of UVB, since minimal exposure times are required, and the UVB to UVA (315-400 nm) ratio is highest.  For most people, exposing arms and legs to the midday sun (without sunscreen) for 10-15minutes can produce a day’s worth of vitamin D.

Positive Exosure
Vitamin D, often referred to as the “sunshine vitamin” has been shown to provide significant protection from the risk of:

• cardiovascular disease
• diabetes and metabolic syndrome
• bone fracture risk
• breast prostate
• colon cancers
• cognitive decline as we age

Negative Exposure
Excess exposure to sunlight may sometimes be destructive, as it can lead to ailments such as:

• eye damage, melanomas
• skin cancer
• change in the color as well as thickness of the skin
• appearance of irregular spots on the face
• itchiness or tenderness to the skin

Naturally, the benefits obtained from sunlight depends upon its usage.  Sunbathing and sun tanning are both effective means for getting sufficient sunshine, however, it is medically recommended that you use a quality after-sun lotion in order to moisturize your skin post sun tanning.  Wearing clothing that covers your arms and legs after sunbathing, will also protect you from further unnecessary exposure.

The Sun is your friend if you are responsible and use caution by avoiding chronic exposure!  Enjoy! ~SG.