Health Talk Today

Weight Loss

How Much is a Pound of Fat?


How Much is a Pound of Fat?

Are You Ready to Do a 180? 90 Days to Lose the Weight. 90 Days to Learn How to Keep it Off.

Marilyn Kvasnok

February is American Heart Month

American Heart Association
According to the American Heart Association

  • More than one in three adults has some form of cardiovascular disease.
  • The good news is 80% of heart disease and stroke can be prevented.

Life’s Simple 7 keys to prevention

Control cholesterol
Cholesterol is more than just a number. One important factor is the ratio of good cholesterol (HDL) to bad cholesterol (LDL). The more HDL in your blood, the better the ratio. Keep your cholesterol in check by reducing and/or eliminating the bad fats in foods like greasy burgers and bacon.

Manage blood pressure
Blood pressure can be controlled with medication or try these low blood pressure tips.

Reduce blood sugar
Prevent diabetes by living a healthy lifestyle outlined here. Check your blood sugar with a simple blood test. If you have diabetes, control it with diet and exercise. And take your medicine if your doctor prescribes it.

Eat right
Eat less red meat. Eliminate boxed, prepared and over processed food. Stop eating white flour and sugar.
Eat more fruits and vegetables. Follow the food pyramid or go vegan.

Lose weight
There’s no magic to losing weight. To lose one pound, you need to …
Eat 3,500 calories less
Burn 3,500 calories more
Or a combination of both
You’re invited to do a 180 turnaround. 90 Days to lose the weight. Then 90 days to learn how to keep it off.

Get moving
Walking is one of the best exercises. All you need is a good pair of shoes and get moving.

Stop smoking
There are lots of good reasons to stop smoking. And NO good reason to continue smoking. Top 10 Reasons to Quit Smoking

What Are My Chances of Getting Heart Disease

References:
Make the Effort to Prevent Heart Disease with Life’s Simple 7
What Are My Chances of Getting Heart Disease?
American Heart Association

Leave a comment with YOUR heart healthy tips.

Marilyn Kvasnok

Secrets of the Skinny

Doctor OzI’ve been very impressed with The Doctor Oz Show. I like his common sense approach to getting healthy and staying healthy. This morning’s show was no exception. Three women were guests on his show. They each lost over 100 pounds and kept it off. They found the “Secrets of the Skinny” that worked for them. And they’re willing to share those secrets with Doctor Oz and his audience. Here are the secrets . . .

Cravings Killers

  • Brown rice tortilla, lightly toasted (baked) with salsa or parmesan

Metabolism Boosters

  • Cayenne pepper, sprinkle on food or supplements
  • Vitamin B Complex
  • Cinnamon, 1/2 teaspoon a day.

Must Have Meals

Weight Loss Secret Weapons

  • Learn to grade food.

          A = Fresh green beans out of the garden
          B = Frozen beans changed a little
          C = Canned green beans cooked – A little altered
          D = Processed
          F = Grandma’s green bean casserole

  • Use cans of food as weights. Lift weights while watching TV
  • Work out with a weighted vest. The more weight you have on your body, the more calories you burn.

The women had words of wisdom for the audience:

  • Becky’s advice: “I changed the way I looked at food. Food became nutrition.”
  • Cari’s advice: “Start slow and stick with it. Make plans and hold yourself accountable. Definitely have support … Have supportive people around you.”
  • When Doctor Oz asked what kept her motivated, Caroline answered, “There’s no such thing as the impossible.”

Becky’s Story on The Secrets of the Skinny
Cari’s Story on The Secrets of the Skinny
Caroline’s Story on The Secrets of the Skinny

What’s your Secret of the Skinny?

Marilyn Kvasnok

Top 10 Weight Loss Secrets

Losing weight isn’t so hard if you do it a little at a time. Find a sensible plan that fits your needs and follow it. Sounds simple, but simple isn’t always easy.

I found a free ebook that sounds like it has solid information. I’ve just skimmed the book and plan to read it soon.

Free download: The Hacker’s Diet and the spreadsheets.

Top 10 Weight Loss Secrets

  1. Surprise! There’s no secret. There’s no shortcut to losing weight. If you want to lose weight and keep it off, you need to change your lifestyle.
  2. Eat less and do more. You gain weight when you take in more calories than you burn. To lose weight, you need to burn more calories than you take in.
  3. Keep a food journal. Knowing what you eat and seeing it in black and white is the first step to making good food choices. A food journal can be as simple as paper and pencil. Or as sophisticated as a computer program. I use CinchCoach as part of my weight management system.
  4. Make eating an event. Plan what you’re going to eat, prepare a plate or bowl, sit and enjoy your meal or snack.
  5. Chew, Chew, Chew. Take small bites and chew well. This helps break down the food. And the saliva starts to break it down. This will help your digestive system.
  6. Find a support system. This could be a spouse, sister-in-law or trusted friend. Make sure it’s someone you can confide in and who will give you encouragement. Stay away from negative people. You don’t need to be nagged or feel like a failure.
  7. Join a support group. Find a local meeting or start one. Or join an online support group.
  8. Walk 10,000 steps a day. Wear a pedometer to monitor your walking. If you’re sedentary, you may only walk 2,000-3,000 steps a day.
  9. Park your car away from the store or building. Walking the extra steps burns more calories. find other ways to add more exercise like taking the stairs instead of the elevator, walk 15 minutes with a friend before eating lunch or take a Sunday morning bike ride thru the park.
  10. Think thin. Keep a positive attitude. Don’t expect to lose a lot of weight in a short amount of time. About 2 pounds a week is a good target. To lose one pound, you need to burn 3,500 calories more than what you eat.
Marilyn Kvasnok

Inch By Inch Weight Loss

I have dieted my whole adult life. I’ve tried it all: Eating sensibly (HA!), fasting, giving up desserts, not eating between meals, eating only salads and vegetables, eating only protein, drinking lots of water and lots more that I can’t even remember. I thought one of the best diet plans was “eat less and do more.” Sounds like it should work. But, I think the problem with it was . . . There were no guidelines and no boundaries. How much food is less? How much exercise is more? It wasn’t easy to measure.

Eureka! I’ve finally found the answer. I’ve now lost 40 pounds and I’m keeping it off. It’s been over a year since I hit that goal. I know my eating habits have changed. Now, I’m much more aware of everything I eat.

My starter kit included a software program. I entered my stats and preferences and the program customized my plan. By following the personalized meals that were set up or designing my own menu thru the system, I lost about 2 pounds a week. Slow and steady.

The best part is that I lost fat, not muscle. With most diets, you lose muscle along with the fat. When you stop the diet, you start gaining the weight back, but it’s all fat. Diet after diet, you keep losing muscle until your metabolism is shot.

The secret with the Inch Loss Plan is Leucine. Leucine helps retain muscle as you lose weight. It’s a secret that athletes have known for years. Call me a believer. But, losing pounds isn’t the focus of the Inch Loss Plan. It’s the inches I lost! I lost 29 inches and they’re never coming back.

Marilyn Kvasnok

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