Kitava is a Melanesian island that has maintained an almost entirely traditional, non-industrial diet until very recently. It was the subject of a study by Dr. Staffan Lindeberg and colleagues, which I have written about many times, in which they demonstrated that Kitavans have a very low (undetectable) rate of heart attack, stroke, diabetes and overweight. Dr. Lindeberg described their diet as consisting mostly of yam, sweet potato, taro, cassava, coconut, fruit, fish and vegetables. Over the seven days that Dr. Lindeberg measured food intake, they ate 69% of their calories as carbohydrate, 21% as fat (mostly from coconut) and 10% as protein.
I recently received an e-mail from a Kitavan by the name of Job Daniel. He's working at the Papua New Guinea Institute of Medical Research in Madang, studying the social and economic impacts of malaria and related health issues in Papua New Guinea. He recalls many details of Dr. Lindeberg's visit to Kitava, which Dr. Lindeberg has confirmed are correct. Job generously offered to answer some of my questions about the traditional Kitavan diet. My questions are in bold, and his responses are below.
How many meals a day do Kitavans eat?
People on the island eat mostly two meals a day. But nowadays, breakfast is mainly comprised of tubers (yam and sweet potato and greens all cooked in coconut cream and salt) and dinner is the same with the inclusion of fish as protein most often. In between these two meals, lunch is seen as a light refreshment with fruits or young coconut only to mention these two popular ones. In between the morning and the evening, we mostly eat fruits as snack or lunch. Generally speaking, there are only two main meals per day, i.e breakfast and dinner.
Do Kitavans eat any fermented food?
There are fermented fruits and nuts like you've said for breadfruit, nuts, yams and not forgetting fish. We ferment them by using the traditional method of drying them over the fire for months. And this fermented foods last for almost one to two years without getting stale or spoiled. Food preservation is a skill inherited from our great grand fathers taking into consideration the island's location and availability of food. Foods such as bread fruit and fish are fermented and preserved to serve as substitutes to fresh food in times of trouble or shortage. Otherwise, they're eaten along the way.
Is this really fermentation or simply drying?
To your query about the fermentation methods we use, apart from drying food over the fire, we also use this method like the Hawaiians do with taro [poi- SJG]. For our case we bury a special kind of fruit collected from the tree and buried in the ground to ripen, which takes about 2 - 3 days. I don't really know the English name, but we call it 'Natu' in vernecular. There's also a certain nut when it falls from the tree, women collect them and peel off the rotten skin, then mumu [earth oven- SJG] them in the ground covered with leaves to protect them from burning from the extreme heat of the fire, both from the open fire on top and hot stones underneath. After a day, the nuts are removed from the mumu and loaded into very big baskets which are then shifted to the sea for fermentation. This takes a week (minimum) to ferment or be ready for consumption at last. After the fermentation period is over, i.e one week some days or two
weeks to be exact, then the nuts are finally ready for eating. The length of time it takes before the nuts are no longer edible is roughly one week.
What parts of the fish are eaten?
As islanders, we eat almost every creature and body part of a sea creature. Especially fish eggs, it is one of the favorites of children. They always prefer it burnt on the fire and consumed greedily. Every part of the fish is eaten except for the feces, gall bladder, bones and the scales.
Is food shortage really rare on Kitava?
Generally speaking it is rare. BUT sometimes we run out of food only if there is a drought and the sea is useless. Otherwise, we tend to use the preserved or fermented foods on the dryer in the kitchen. As you would understand, we have seasons and they affect the type and availability of food on the island. In the beginning of the year, we eat sweet potato, cassava and mostly tuna for protein. During mid year, before yam comes in to replace sweet potato and cassava, taro is then ready for harvest. And then yams are ready for harvesting so the food supply is continued on. OK when yams are harvested, some are eaten, some are stored away for reserve and seedlings. In this way, we don't run out food towards the end of the year before sweet potato would be ready for harvest. So as you can see, the food supply on the island is somewhat planned by our ancestral economists where it continues throughout the year without stopping.
Do Kitavans traditionally eat pork, and if so, how often?
We do eat pork but not that often because pork meat is chiefly regarded important on the island. We only eat pork on special occasions so I'd rather say that pork is only eaten occasionally. In most cases in the middle of the year when the yams are harvested (yam harvest celebrations and towards the end of the year for certain rites and activities). Otherwise the everyday meal is always topped with fish.
How long are infants breast fed on Kitava?
Women breast feed for a minimum of 2 years. But breast feeding is again determined by the size and health situation of the baby. If the baby is looking healthy and big, it is most likely that this baby would be adopted temporarily by someone else so as to be removed from breast milk after two years of age minimum. Child care nowadays is paramount as people start to realize the importance of health and hygiene in general. But Kitavans are well known in that part of the country for their hygiene practices. They also got the provincial and district awards for a 'clean community' in early 90s and right now, they still maintain their hygiene level and awareness.
Are there any other foods that are commonly eaten on Kitava that I might not be aware of?
Bananas, pineapple, corn and watermelons. For watermelon and corn, they are plentiful especially at this time of the year.
Thanks for your help, Job! I know many people will appreciate reading these responses.
Sunday, December 5, 2010
More about Weight Watchers PointsPlus
I know this is only Day Two of me following the new PointsPlus Weight Watchers plan, but I'm totally in love with it. It makes so much more sense than the old plan.
Counting calories works for losing weight. Eat less, move more. Of course it works. With the old Weight Watcher plan there were ways to "cheat". I had been doing it for so long that I figured out how to stretch my Points (but this also increased my empty calories). The problem was I would sometimes (probably too often) choose foods that weren't as healthy because they were lower in Points than a more healthy version of that food. Well, Weight Watchers fixed this problem. Foods that are fake are no longer the better choice because of lower Points.
A perfect example are the Oroweat Sandwich Thins* versus Dave's Killer Bread** (check out the ingredients for both at the end of this post). Two slices of paper thin fake bread, the sandwich thins, were one Point on the old plan. Dave's Killer Bread, 21 Whole Grain (and delicious) was two Points. On the new PointsPlus plan they're both 3 Points. Now I'll always choose the one I like the most and is healthier, Dave's Killer bread!
By the way, Dave isn't a "killer" and he is a real person. He served quite a bit of jail time over the years for drug possession and he was a drug dealer for a while, the lowest form of humanity. However, he's totally turned his life around with the family bakery business. I've actually emailed him a couple of times, and he responded. He's a super nice guy and makes "killer" bread (now available at Costco and Winco). Here's a video on his life story, Dave's Story. It's very interesting how he changed his life.
Anyway, back to the PointsPlus plan...the Points earned for activity have increased dramatically. I earned 14 APs yesterday. Seriously, there's no way I could eat all of those and lose weight. My heart rate monitor (which I think lied to me) said I burned 800 calories in two hours at the gym. Maybe, but probably not. That just doesn't sound realistic, the 800 calories or the 14 Points. According *Bitch Cakes* (who wrote a much better post about the new plan than me), we can only cash in a total of 42 activity Points a week, regardless of how many we earn.
So far, I love this plan. I ate well yesterday and exercised hard. I weighed this morning and saw a small loss from yesterday. I even ate three Clementines and a banana at midnight. Zero Points. This is just so cool. I can hardly wait for Saturday's weighin. I'm expecting great things from myself. J
The Big Climb
I'll probably end a lot of posts talking about The Big Climb in the next few months. I hope I can get some fellow bloggers to join me in doing The Big Climb. If you live in the Seattle area (or even if you don't), let me know if you're interested. I think it would a lot of fun to meet and do The Big Climb together. Start training now!
Also, I've set a weight loss goal for myself:
Which would you choose for the same Points?
*Oroweat Sandwich Thin ingredients (not listed on their website!). Seriously, this stuff is disgusting.
Whole wheat flour, unbleached enriched wheat flour [flour, malted barley flour, reduced iron, niacin, thiamin mononitrate (vitamin B1), riboflavin (vitamin B2), folic acid], water, cellulose fiber, wheat gluten, yeast, sugar, cracked wheat rye, polydextrose, salt, ground corn, canola and/or soybean oil, preservatives (calcium propionate, sorbic acid), grain vinegar, guar gum, cultured wheat flour, brown rice, oats, mono-glycerides, soybeans, triticale , barley, flaxseed, millet, citric acid, sodium stearoyl lactylate, sucralose (note...sucralose is Splenda!), soy lecithin.
**Dave's Killer Bread, 21 Whole Grain ingredients (listed on his website). I know what every single one of these ingredients are without Googling them. J
Organic whole wheat flour, organic cracked whole wheat, water, organic evaporated cane juice, grain mix (organic whole ground flaxseeds, organic whole flaxseeds, organic sunflower seeds, organic oats, organic pumpkin seeds, organic millet, organic rye, organic brown rice, organic triticale, organic barley, organic unhulled sesame seeds, organic black sesame seeds, organic amaranth, organic buckwheat, organic spelt, organic blue cornmeal, organic yellow corn, organic kamut, organic poppy seeds, organic quinoa, organic sorghum), organic wheat gluten, organic oat fiber, organic molasses, sea salt, yeast, organic cultured wheat.
Counting calories works for losing weight. Eat less, move more. Of course it works. With the old Weight Watcher plan there were ways to "cheat". I had been doing it for so long that I figured out how to stretch my Points (but this also increased my empty calories). The problem was I would sometimes (probably too often) choose foods that weren't as healthy because they were lower in Points than a more healthy version of that food. Well, Weight Watchers fixed this problem. Foods that are fake are no longer the better choice because of lower Points.
A perfect example are the Oroweat Sandwich Thins* versus Dave's Killer Bread** (check out the ingredients for both at the end of this post). Two slices of paper thin fake bread, the sandwich thins, were one Point on the old plan. Dave's Killer Bread, 21 Whole Grain (and delicious) was two Points. On the new PointsPlus plan they're both 3 Points. Now I'll always choose the one I like the most and is healthier, Dave's Killer bread!
By the way, Dave isn't a "killer" and he is a real person. He served quite a bit of jail time over the years for drug possession and he was a drug dealer for a while, the lowest form of humanity. However, he's totally turned his life around with the family bakery business. I've actually emailed him a couple of times, and he responded. He's a super nice guy and makes "killer" bread (now available at Costco and Winco). Here's a video on his life story, Dave's Story. It's very interesting how he changed his life.
Anyway, back to the PointsPlus plan...the Points earned for activity have increased dramatically. I earned 14 APs yesterday. Seriously, there's no way I could eat all of those and lose weight. My heart rate monitor (which I think lied to me) said I burned 800 calories in two hours at the gym. Maybe, but probably not. That just doesn't sound realistic, the 800 calories or the 14 Points. According *Bitch Cakes* (who wrote a much better post about the new plan than me), we can only cash in a total of 42 activity Points a week, regardless of how many we earn.
So far, I love this plan. I ate well yesterday and exercised hard. I weighed this morning and saw a small loss from yesterday. I even ate three Clementines and a banana at midnight. Zero Points. This is just so cool. I can hardly wait for Saturday's weighin. I'm expecting great things from myself. J
The Big Climb
I'll probably end a lot of posts talking about The Big Climb in the next few months. I hope I can get some fellow bloggers to join me in doing The Big Climb. If you live in the Seattle area (or even if you don't), let me know if you're interested. I think it would a lot of fun to meet and do The Big Climb together. Start training now!
Also, I've set a weight loss goal for myself:
Lose 20 pounds in time for the Big Climb
March 20, 2011
The Big Climb Goal weight: 158 pounds
15 weeks - 1.3 pounds per week
I hope everyone is enjoying the new plan as much as me. Here's to a great day and a great week for all of us!
~~~~~~~~~
Which would you choose for the same Points?
*Oroweat Sandwich Thin ingredients (not listed on their website!). Seriously, this stuff is disgusting.
Whole wheat flour, unbleached enriched wheat flour [flour, malted barley flour, reduced iron, niacin, thiamin mononitrate (vitamin B1), riboflavin (vitamin B2), folic acid], water, cellulose fiber, wheat gluten, yeast, sugar, cracked wheat rye, polydextrose, salt, ground corn, canola and/or soybean oil, preservatives (calcium propionate, sorbic acid), grain vinegar, guar gum, cultured wheat flour, brown rice, oats, mono-glycerides, soybeans, triticale , barley, flaxseed, millet, citric acid, sodium stearoyl lactylate, sucralose (note...sucralose is Splenda!), soy lecithin.
**Dave's Killer Bread, 21 Whole Grain ingredients (listed on his website). I know what every single one of these ingredients are without Googling them. J
Organic whole wheat flour, organic cracked whole wheat, water, organic evaporated cane juice, grain mix (organic whole ground flaxseeds, organic whole flaxseeds, organic sunflower seeds, organic oats, organic pumpkin seeds, organic millet, organic rye, organic brown rice, organic triticale, organic barley, organic unhulled sesame seeds, organic black sesame seeds, organic amaranth, organic buckwheat, organic spelt, organic blue cornmeal, organic yellow corn, organic kamut, organic poppy seeds, organic quinoa, organic sorghum), organic wheat gluten, organic oat fiber, organic molasses, sea salt, yeast, organic cultured wheat.
Speeding Up Your Metabolism: How to Speed Up Your Metabolism Plan
Speeding Up Metabolism: Perfect for Women who are too Busy to Diet
New science reveals the food formula that speed up your metabolism and trains cells to burn 32 percent more fat - and keeps those metabolic fires burning 'round the clock.
- Burn 32% more fat than with Zone, Atkins or South Beach
- Cut Cravings by 81%
- Lower LDL cholesterol by 23 points
Over the years, as experts have debated the best way to lose weight, two strategies have stood out as superior: consuming more protein and eating five or six mini meals per day, thus, speeding up metabolism. And now ground-breaking research reveals that combining these two approaches guarantees unrivaled results.
Scientists at the University of Wollongong in Australia found that eating a high-protein meal triggers a 35 percent spike in metabolism that lasts four hours. "Harnessing this power five or six times daily keeps metabolism high, so the body is burning fat at its peak 24/7", says nutrition researcher Tom Venuto, author of The Body Fat Solution (Avery, 2009). And studies at Tufts University at Boston suggest that spreading protein intake over five or six meals is so effective in speeding up metabolism that it results in 32 percent more fat loss than traditional low-carb plans.
How Speeding Up Your Metabolism with Protein Mini Meals Pare Pounds
When women consume frequent protein-rich meals, they effortlessly cut their daily caloric intake by as much as 55 percent. That's because the meals suppress the stomach's production of the hunger-triggering hormone ghrelin and simultaneously increase the small intestine's formation of peptide YY, a powerful appetite-controlling compound. "What's more, some of the amino acids in protein, including phenylalanine and glutamic acid, are absorbed right into the brain, where they dampen carbohydrate cravings and reduce appetite for up to three hours straight," adds David Heber, M.D>, Ph.D., a professor of medicine and public health at UCLA.Even better, one of protein's building blocks, leucine, specifically targets belly fat. Research in the journal Diabetes reveals that this amino acid switches on weight-controlling genes within the omentum, the fat-laden abdominal tissue that is so difficult to shrink. This prompts the body to release- and burn - 25 percent more fat from this region than it does on low-protein diets.
Another boon for the body: Women who adopt this dietary strategy retain three times more metabolism-revving muscle tissue during weight loss, according to research at Purdue University in West Lafayette, Indiana. "If you maintain 12 pounds of metabolically active muscle as you lose weight, you'll burn 130 more calories every day just sitting still", says Venuto. "And that saved muscle will make you look sleek and toned, so you won't end up with that skinny yet flabby look that's common with low-protein plans".
All told, speeding up your metabolism with protein mini-meal method is so effective; it's helped thousands of women shed up to pounds of stubborn body fat every week.
And a Slim Body is just the beginning...
Protein-rich mini meals also spur dramatic improvements in health and well-being. USDA scientists report that eating frequent meals lowers cholesterol levels by 23 points - enough to cut heart disease risk in half. And according to researchers at the University of Alabama at Birmingham, mini meals also:-Increase energy by 75 percent
-Cut risk of indigestion by 32 percent
-Reduce food cravings and hunger pangs by 81 percent
-Lower risk of insulin resistance by 50 percent
-Reduce heart-harming triglycerides by 40 percent
Next >>
High Protein Diet Plan: A Meal Plan that Helps You Lose Weight Fast and For Good
Saturday, December 4, 2010
Post cherry cobbler weighin, Weight Watcher love, the Big Climb
Post cherry cobbler weighin
I seriously think I have mental issues. How else would you explain my bipolar weight loss attempts?
One day I'm 100% on track, nothing can derail me. I am PERFECT.
Then the next day, I'm once again 100% on track. I'm so proud of myself, I'm superwoman. Nothing will make me go off my diet.
Then that same day the clock strikes 11pm, and I, the person who claims to desperately want to lose weight, decides to whip up a cherry cobbler. Not only did I make a cherry cobbler, I ate the WHOLE THING. I wish I could say it tasted horrible, and it made me sick. I can't. It tasted wonderful, and I didn't get one bit sick. A massive influx of sugar, and I slept like a baby.
I woke up this morning with my first thought, "I have to weigh in today. What in the hell was I thinking last night?!" Mental illness is the only conclusion I can some to. There simply is no other explanation.
I almost blew off Weight watchers today, but I was so excited to find out more about the new program that I couldn't skip it. My girlfriend was going too so I couldn't be a no-show.
The weighin wasn't what I expected. When I stepped on the scales I told the receptionist that I knew I had a gain, and I was okay with it. I waited to hear the bad news, dreading another gain. Instead, I had a loss!
Down 2.2 pounds!
Current weight: 178.6 pounds
You know what I was thinking. If I just hadn't eaten that cobbler, imagine what a really great weight loss I could have had today. I shut that thought right out of my head. My goal is lose two pounds a week through the end of the year. So far, so good.
Weight Watcher Love
I totally and completely love what they've done with the program. I love how they're not even looking at calories anymore. Food is really so much more than calories.
For example, those stupid 100-calories snack packs of cookies are no longer two Points, they're three Points. They're just junk food in small packages. I'll never forget my first 100-calorie pack of cookies. I bought a big box of them. I think there were ten packages. I can't even remember what kind of cookies were in there, but I do remember I ate all ten packages in one sitting (see, I told you, mental illness). I never bought them again.
Now Weight Watchers is looking at the Fat, Protein, Fiber and Carbohydrates in food to calculate Points. This makes total sense to me. 100 calories of Carbs is not the same as 100 calories of Protein. I don't care what you say, but they are NOT created equal. I've known this for a long time, but to have Weight Watchers come out and say it makes me super happy.
Now I get 29 Daily Points on the new plan. The best part, I'll never get less than 29 because 29 Points is the minimum. I was getting 22 (or 21 under 180 pounds). That's not a lot of food. Of course some of the food has more Points now, like those Sandwich Thins that I didn't like anyway but for 1 Point you couldn't beat it. Now they're 3 Points, the same as a slice of my favorite bread.
My most favorite thing, fruits and most vegetables are ZERO Points. Yes, that's right, ZERO! Even bananas are ZERO Points! Now that doesn't mean you can go crazy and eat a case of Clementines or ten Honeycrisp apples or a bunch of bananas, but you can have reasonable portions without dipping into your precious Daily Points quota.
I'm really excited that most vegetables are zero Points. I eat a ton of vegetables, and it really made me mad that a cup and half of Brussels Sprouts were a Point on the old plan. I never liked that it was the same Point value as one of their junk food Weight Watcher 1-Point bars (which are now 2 Points). Now the Brussels Sprouts are zero Points. Even ten cups are zero Points. Butternut squash, zero Points. Again, ten cups of Butternut squash, zero Points.
I know I'd gain weight if I ate ten cups of Brussels Sprouts or ten cups of Butternut squash. What is so exciting about this is I can eat the foods I love, again, reasonable portions. I don't have to weigh and measure my fruits and veggies anymore because they have a big, fat zero Point value. I totally love it.
The Big Climb
I was on the StairMaster today listening to Lady Gaga singing Poker Face for the millionth time. I was thinking this has to be the most boring exercise in the world. Climbing up stairs to no where so I can see nothing and sweating to death in the process (or having a heart attack).
Then I started thinking about the Big Climb and how much I really want to do it. I want to be able to do it without feeling like I'm going to die. I started thinking about the purpose of the Big Climb.
WHY?To find a cure for leukemia, lymphoma, Hodgkin's disease, and myeloma and to improve the quality of life for patients and their families. Funds raised through the Big Climb go directly to support research, patient aid, patient services, education, and advocacy.
It made me think about how lucky I am to never have had a major illness. I know these diseases must be horrible. I've seen shows about St. Jude's and their kids. Absolutely the saddest thing in the world. I remember seeing one a few days ago about a little seven year old girl being diagnosed with leukemia when she was a year old. It broke my heart.
Then I remembered a guy at work, Steve. He has MDS and just underwent a stem cell transplant. MDS is Myelodysplastic syndromes. MDS has been known as "smoldering leukemia," or "preleukemia." It's a very serious disease and without treatment MDS always leads to leukemia.
Steve is a truly awesome person. Everyone loves him. Even though I don't work on his team I know him, and the people that work with him love him to pieces. So I had this great idea. I'm going to get a team of people together from my company and we're all going to do the Big Climb.
Plus, if there are any Seattle area bloggers that would like to join us, please email me (ww.lady@gmail.com) and let me know. I think it would be super fun to meet.
Grace has already sort of committed to it. She's thinking about it. Seattle Runner Girl....Pounds Off Playoff (Allan). What do you say? We have until March 20 to train. I'd love to meet you. I'm sure there are others out there too.
This really lit a fire under me today during my workout. I had my best all-time ever workout:
45 minutes on the StairMaster - 190 Flights!
Step rate of 67. Weight Watcher Activity Points of 10! Which I did NOT eat.
1 hour lower body workout, with lunges, squats, leg presses, calf raises, leg extensions, leg curls, bent knee squats and more lunges.
I've never worked out as hard as I did today. According to my heart rate monitor I burned 800 calories. My normal is 350-400.
Steve (the guy that made my heart beat fast today...on the StairMaster):
I seriously think I have mental issues. How else would you explain my bipolar weight loss attempts?
One day I'm 100% on track, nothing can derail me. I am PERFECT.
Then the next day, I'm once again 100% on track. I'm so proud of myself, I'm superwoman. Nothing will make me go off my diet.
Then that same day the clock strikes 11pm, and I, the person who claims to desperately want to lose weight, decides to whip up a cherry cobbler. Not only did I make a cherry cobbler, I ate the WHOLE THING. I wish I could say it tasted horrible, and it made me sick. I can't. It tasted wonderful, and I didn't get one bit sick. A massive influx of sugar, and I slept like a baby.
I woke up this morning with my first thought, "I have to weigh in today. What in the hell was I thinking last night?!" Mental illness is the only conclusion I can some to. There simply is no other explanation.
I almost blew off Weight watchers today, but I was so excited to find out more about the new program that I couldn't skip it. My girlfriend was going too so I couldn't be a no-show.
The weighin wasn't what I expected. When I stepped on the scales I told the receptionist that I knew I had a gain, and I was okay with it. I waited to hear the bad news, dreading another gain. Instead, I had a loss!
Down 2.2 pounds!
Current weight: 178.6 pounds
You know what I was thinking. If I just hadn't eaten that cobbler, imagine what a really great weight loss I could have had today. I shut that thought right out of my head. My goal is lose two pounds a week through the end of the year. So far, so good.
Weight Watcher Love
I totally and completely love what they've done with the program. I love how they're not even looking at calories anymore. Food is really so much more than calories.
For example, those stupid 100-calories snack packs of cookies are no longer two Points, they're three Points. They're just junk food in small packages. I'll never forget my first 100-calorie pack of cookies. I bought a big box of them. I think there were ten packages. I can't even remember what kind of cookies were in there, but I do remember I ate all ten packages in one sitting (see, I told you, mental illness). I never bought them again.
Now Weight Watchers is looking at the Fat, Protein, Fiber and Carbohydrates in food to calculate Points. This makes total sense to me. 100 calories of Carbs is not the same as 100 calories of Protein. I don't care what you say, but they are NOT created equal. I've known this for a long time, but to have Weight Watchers come out and say it makes me super happy.
Now I get 29 Daily Points on the new plan. The best part, I'll never get less than 29 because 29 Points is the minimum. I was getting 22 (or 21 under 180 pounds). That's not a lot of food. Of course some of the food has more Points now, like those Sandwich Thins that I didn't like anyway but for 1 Point you couldn't beat it. Now they're 3 Points, the same as a slice of my favorite bread.
My most favorite thing, fruits and most vegetables are ZERO Points. Yes, that's right, ZERO! Even bananas are ZERO Points! Now that doesn't mean you can go crazy and eat a case of Clementines or ten Honeycrisp apples or a bunch of bananas, but you can have reasonable portions without dipping into your precious Daily Points quota.
I'm really excited that most vegetables are zero Points. I eat a ton of vegetables, and it really made me mad that a cup and half of Brussels Sprouts were a Point on the old plan. I never liked that it was the same Point value as one of their junk food Weight Watcher 1-Point bars (which are now 2 Points). Now the Brussels Sprouts are zero Points. Even ten cups are zero Points. Butternut squash, zero Points. Again, ten cups of Butternut squash, zero Points.
I know I'd gain weight if I ate ten cups of Brussels Sprouts or ten cups of Butternut squash. What is so exciting about this is I can eat the foods I love, again, reasonable portions. I don't have to weigh and measure my fruits and veggies anymore because they have a big, fat zero Point value. I totally love it.
The Big Climb
I was on the StairMaster today listening to Lady Gaga singing Poker Face for the millionth time. I was thinking this has to be the most boring exercise in the world. Climbing up stairs to no where so I can see nothing and sweating to death in the process (or having a heart attack).
Then I started thinking about the Big Climb and how much I really want to do it. I want to be able to do it without feeling like I'm going to die. I started thinking about the purpose of the Big Climb.
WHY?To find a cure for leukemia, lymphoma, Hodgkin's disease, and myeloma and to improve the quality of life for patients and their families. Funds raised through the Big Climb go directly to support research, patient aid, patient services, education, and advocacy.
It made me think about how lucky I am to never have had a major illness. I know these diseases must be horrible. I've seen shows about St. Jude's and their kids. Absolutely the saddest thing in the world. I remember seeing one a few days ago about a little seven year old girl being diagnosed with leukemia when she was a year old. It broke my heart.
Then I remembered a guy at work, Steve. He has MDS and just underwent a stem cell transplant. MDS is Myelodysplastic syndromes. MDS has been known as "smoldering leukemia," or "preleukemia." It's a very serious disease and without treatment MDS always leads to leukemia.
Steve is a truly awesome person. Everyone loves him. Even though I don't work on his team I know him, and the people that work with him love him to pieces. So I had this great idea. I'm going to get a team of people together from my company and we're all going to do the Big Climb.
Plus, if there are any Seattle area bloggers that would like to join us, please email me (ww.lady@gmail.com) and let me know. I think it would be super fun to meet.
Grace has already sort of committed to it. She's thinking about it. Seattle Runner Girl....Pounds Off Playoff (Allan). What do you say? We have until March 20 to train. I'd love to meet you. I'm sure there are others out there too.
This really lit a fire under me today during my workout. I had my best all-time ever workout:
45 minutes on the StairMaster - 190 Flights!
Step rate of 67. Weight Watcher Activity Points of 10! Which I did NOT eat.
1 hour lower body workout, with lunges, squats, leg presses, calf raises, leg extensions, leg curls, bent knee squats and more lunges.
I've never worked out as hard as I did today. According to my heart rate monitor I burned 800 calories. My normal is 350-400.
Steve (the guy that made my heart beat fast today...on the StairMaster):
Writing & Weight Loss
Are you curious why I've been talking about writing on my weight loss blog? Let me take a moment to explain how they are connected.When I started blogging about weight loss last year, I was in the middle of my 2009 challenge of working out 365 days in a row. I successfully finished that challenge December 31, 2009. *throws confetti*
During my daily workouts, I found my time on the elliptical as a perfect reading opportunity. It also passed the time. I was going through a lot of books and it was my love of reading that began to spark my interest in writing.
Writing has become an activity I have grown passionate about. With passion, grows new habits. While working on a story, my mind is consumed with plot, characters and setting, not food. :) Unfortunately, editing and revision sometimes brings snacking. :( [I'm still working on this]
As the title of this blog suggests, I write about my weight loss journey. The lessons learned, habits created and new interests found I share here with you because they are a part of the journey, my journey.
A cheaper doctor’s appointment
Got a cough that won’t go away? Stop by the health clinic at your local supermarket or drugstore.
These walk-in clinics can offer the same quality of care as doctor’s offices and emergency rooms for routine problems, according to a new University of Pittsburgh study.
“The nurse practitioner or physician assistant at the facility can diagnose the problem and prescribe a medication,” says Ateev Mehrotra, M.D., the study’s lead researcher. And at between $20 and $120, the fee is usually hundreds of dollars less than a doctor’s visit or ER trip. Although many clinic accept health insurance, they don’t require it—making them an affordable option for everyone.
These walk-in clinics can offer the same quality of care as doctor’s offices and emergency rooms for routine problems, according to a new University of Pittsburgh study.
“The nurse practitioner or physician assistant at the facility can diagnose the problem and prescribe a medication,” says Ateev Mehrotra, M.D., the study’s lead researcher. And at between $20 and $120, the fee is usually hundreds of dollars less than a doctor’s visit or ER trip. Although many clinic accept health insurance, they don’t require it—making them an affordable option for everyone.
Myth of the monthYou don’t need to drink as much during winter workouts“Bundling up in all of those layers can cause you to sweat more than usual,” says Kim Mueller, R.D., a sports nutritionist and the owner of Fuel Factor in San Diego. But you may not feel the need to drink, since cool temperatures can mask your sense of thirst by about 40 percent. To avoid getting dehydrated (which raises your risk for frostbite), sip water during your workout. For most moderate sessions, Mueller says 8 ounces is enough. Drink more if you’re skiing; the dry air at high altitudes increases your fluid needs. | Depressed? Why you should seek helpWork stress. Hormones. A fight with your boyfriend.There are plenty of reasons for a blue mood, but if yours has lasted for more than two weeks, you may be suffering from depression and need help. According to a new Harris Interactive survey, most people waited six years, on average, to see a doctor about their symptoms because they felt like they could get over it on their own. “If left untreated, depression can become more severe over time,” says Susan Kornstein, M.D., a professor of psychiatry at Virginia Commonwealth University. A mental health professional can help identify the causes and find the right treatment, such as therapy and/or medication. |
Is that pain in your knees early arthritis?
It could be. Nearly 1 million women under the age of 40 suffer from this degenerative joint disease. Take these steps to lower your risk.- Work up a sweat
Not only will you maintain joint flexibility, you’ll also shed pounds. “Being overweight puts stress on joints, which may lead to arthritis,” says Leslie Campbell, D.P.M., a podiatrist in Plano, Texas. - Seek support
“More than half of all people under-or overpronate, which can wear down cartilage over time,” says Campbell, who recommends slipping an over-the-counter insole, like Dr. Scholl’s Arthritis Pain Relief Orthotics, in your shoes. - Walk in flats
A new study published in Artbritis & Rbeumatism found that women who wore high heels often were more likely to suffer from heel and ankle pain later in life.
Dirty little health secret
Whether you spend the morning gardening or a few minutes searching for four-leaf clovers, find a way to get grubby today. “The germs in all kinds of soil trigger your body to produce more immune-boosting white blood cells,” says Mary Ruebush, Ph.D., author of the new book Why Dirt is Good. “That means you’ll be better able to fight off colds and more serious illnesses down the road.” So go ahead and start digging!Friday, December 3, 2010
The dirty truth about showers
There’s nothing like that freshly scrubbed feeling, but a new study suggests your shower may be making you sick. Researchers at the University of Colorado at Boulder found that up to 30 percent of showerheads are harboring Mycobacterium avium, a bacteria that can cause lung infections. “Showerheads are an ideal breeding ground for microbes,” says study author Leah Feazel. To protect yourself, let the water run for a few seconds before you step into the shower. And consider trading your current showerhead for an all-metal one—plastic components harbor more bacteria.
The lasting effects of those extra 10 poundsFitting into your high school jeans may make you the most envied person at your 10-year reunion—and one of the healthiest at your 25th. | Not-so-sweet news for your heartFrom the sugar in your coffee to that 4 p.m. brownie. Chances are you easily exceed the 6 teaspoons of added sugar recommended daily. That habit may put your heart at risk, report University of Colorado researchers. They found that when people consumed more than 42 teaspoons of added sugar a day, their blood pressure rose five points in two weeks.“An excess of fructose [found in table sugar and high-fructose corn syrup] causes cell damage, which may increase blood pressure,” says researcher Richard Johnson, M.D. A good start: Sprinkle less sugar in your coffee and tea. |
The germ strategy that keeps you healthy
Although you can’t avoid all cold-causing microbes on a daily basis, there are some research-proven ways to keep them from invading your home.- Use a humidifier
Oregon State University researchers found that cold and flu viruses flourish in dry air: Aim to keep your home at around 50 percent humidity. - Clean common areas
Viruses can live on surfaces for up to 24 hours once that leave the body. If someone in your household is sick, wipe down door knobs, refrigerator handles, and remote controls with disinfectant. - Kick off your shoes
Change into slippers at the door of your house to avoid tracking in germs and bacteria.
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