Dr. Fat

A blog reader recently made me a Wordle from Whole Health Source. A Wordle is a graphical representation of a text, where the size of each word represents how often it appears. Click on the image for a larger version.

Apparently, the two most common words on this blog are "Dr" and "fat." It occurred to me that Dr. Fat would be a great nom de plume.

running burn fat, 9 tips to burn more fat effectivly.

Do not eat before running for an one hour to 2 hours.  

2- Drink 2 cups of water before running by 2 hours and another cup directly before starting.

3- Running after sunset in my opinion the best so as to provide air and also after the practice run will be easier for you to sleep.

4 - Walk a quick walk before running for 10 minutes, to warm the body because it is wrong to practice running or any sport without heating the body.

5- Do not compare yourself to any other person .. For example, a friend of yours in running, such as your companion may harm you
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6 - Keep on Running in the beginning of a certain rate every two weeks, simple or 3 weeks, then increase the rate by low degree

7 - At the beginning of streaming does not raise the speed .. To test your speed and you are running, try to speak "If you understanding the words, increase the speed  ... However, if your words hard to understand from the lower speed.

8- Do not worry if your day is not as the yesterday, but try make more efforts and do not punish your self.

9- After finishing running try to prolong your muscles specially muscles of legs.  

What Type of Running Benefits You the Most?
Interval training, is the form of running that is most efficient for fat burning. It includes alternate sessions of intense workout and resting exercise. Ideally, a 4 minute intense workout session is most efficient in controlling weight. However, if you are over weight, then a 12 minute interval training will suit you the best. It includes, alternate sessions of walking and running for 12 minutes. This type of running gives you the same result, as a 4 minute intense workout.

How to Start Burning Fat with Running?
If you are already engaged in any kind of sport and have the required stamina, then you can straightway start with a 4 minute intense training program. Else, you can go for 12 minute interval training. Brisk walk for about a minute, then increase your speed and jog for 30 seconds to 1 minute. Slow down and again walk for a minute. Keep repeating the procedure for 12 minutes. Gradually, you can increase the duration of both the intense periods and the resting periods. Do this exercise for about 2-3 times a week.

How Does Running Burn Fat ?
Many people are of the opinion that walking exercise on the tread mill, at a moderate pace, burns more calories than running. However, one must understand that when you walk on the treadmill, the calories that you burn come only from the fat, whereas when you run, the amount of calories you burn come from the entire body mass. Obviously, it means that although you burn less calories from the fat, you still burn more calories when it comes to the total number of calories burnt. Thus, running helps you to burn excess calories and eventually results in fat loss.

Is Running the Best Way to Burn Fat?
Yes and no. Running is the best way to burn fat if you a have only a few pounds in excess, or already have a toned body which you wish to maintain. However, if you are overweight or downright obese, then running can do more harm than good. You are at the risk of damaging your joints by subjecting them to a lot of stress. Overweight people can benefit more from combination exercises, than running. Exercises such as brisk walking, skipping, stationary bicycle etc. performed every few days a week, alternately, can be more efficient in burning fat than running.

If you are running to burn fat, there are number of ways in which your body will be benefited. Not only running boosts your metabolism, it also regulates the fat-muscle ratio and helps to tone your body. However, while running, always make sure to run on a soft surface. Hard surfaces like concrete can give you a lot of foot problems. Similarly, buy a pair of good quality running shoes to give your feet maximum comfort

 article source http://www.howtoloseweighthealthy.com/

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SOS: I just don't care

Yesterday I was talking to a friend at work. She's someone I've known for over twenty years, in different jobs at the same company. I really like this person. She's funny,  kind, and sweet. She also struggles with her weight, just like me.

About four years ago we did Weight Watchers together at work. It was my first time with WW and the weight fell off. I lost sixty pounds in seven months. The plan works if you work the plan (I know, a very trite but true saying). My friend also lost a lot of weight. When we both stopped Weight Watchers we both quickly gained the weight back.

I went back to Weight Watchers almost three years ago, lost 80 pounds and then gained back 25. I still go to Weight Watchers but I'm sitting  at 180.2 today (I want to be 135). She never went back and has gained a few more pounds.

As we were heating up our lunches in the lunchroom yesterday the topic of weight came up. It always does. She said she can be perfect all day every day until she gets home. Then she doesn't care anymore. She's a single mom, with a young teenager, her job is very stressful. Much more stressful than my own. As we talked she told me when she gets home she's totally exhausted, and at that point, she really just doesn't give a damn about her weight. If she wants white toast with butter on it she's going to have it. If she wants a glass of wine or cookies, well, she's going to have that too. She said at that point she just doesn't care.

I totally feel the same way lately. When 10 p.m. rolls around, honestly, I just don't care. I'm tired, I've eaten healthy all day. I've even tracked my food all day, but at around 10 p.m., my husband is asleep and I'm struggling with sleep. I'm always feeling hungry. A small snack just doesn't cut it. I want volume. That's when I go off my plan and eat.

I eat things like fruit (three bananas or a few pears), another chicken breast, maybe some almonds or pecans (those damn nuts are still on the counter--my husband's food--I have to do something about this). If there are any sugar-free ice cream bars (the only kind I buy now), I'll eat a couple of those (there was a box in the freezer that I found last night). If there's leftover dinner, I'll eat that too.

I had some Pop Chips last night that I was going to try later. I ate a few of those, which by the way are totally gross. All these years I've been reading about them on blogs and people raving about how good they taste. Nasty food. They're made out of potato flakes and chemicals. I'll never buy them again and no chance I'd ever binge on them.

I ate all of this last night and for kicks I added up the calories afterwards. It was over 700 calories. I may as well have eaten cake and I would have if there was any in the house (there never is stuff like that anymore, but if there was I would have eaten it).

My point is that I just can't seem to change this pattern and it's making me crazy. Anyone watching me eat all day and evening, watching me carefully measure and weigh everything, put it all in the online tracker, would wonder what the hell was wrong with me when 10 p.m. rolls around. It's like there are two people living in one body. One that's really concerned about her health and weight and the other one that just doesn't give a damn.

I've been doing this pattern since I came back from vacation and I just can't seem to break it. It's depressing and sad and I'm hating myself because of it. If I could padlock the kitchen and have my husband hold the key, I would do it. He has no idea what's going on with me (he sleeps like a rock). He only knows the woman that goes to the gym every day and works out like crazy, and who eats very carefully because she's on a diet. He's puzzled as to why I'm not losing weight. I know why.

Any ideas on how to fix me?

Almond flour the new superfood ?

Try a healthier twist on baking by swapping out wheat flour for this protein-packed alternative.

JUST BECAUSE YOU’VE DECIDED TO DROP pounds or go gluten-free doesn’t mean you have to give up carb-rich foods, like pancakes and pizza. Instead, you can transform them—and make them healthier in the process—by trading wheat flour for almond flour (simply blanched, ground almonds). You’ll get more protein and fiber, plus hefty doses of calcium, magnesium, and antioxidant vitamin E.

DIET STRATEGY make meals more nutritious with almond flour. The combo of protein and fiber in pancakes with blueberry-peach sauce will keep you full until lunch!



True, almond flour has about 50 percent more calories than wheat flour and is higher in fat—but that can work to your advantage. The fat is the heart-healthy monounsaturated kind, and almond flour is low on the glycemic index scale—scoring less than 1 versus 70 for whole-wheat flour. That means it’s digested slowly, keeping blood sugar levels steady, so you eat less and stay satisfied longer. If you want to improve your health and take a few inches off your waist, give these easy high-protein dishes a try.

beyond wheat flour

Almond flour helps lower cholesterol and blood sugar.

Branch out and try some of the other super-flours on the market.

ALMOND FLOUR	CHICKPEA BEAN FLOUR	OAT FLOUR	RICE FLOUR
22 Grams protein* 560 calories 49 g fat 19 g carbs 10 g fiber 216 mg calcium	19 Grams protein* 364 calories 6 g fat 60 g carbs 17 g fiber 105 mg calcium	15 Grams protein* 404 calories 9 g fat 66 g carbs 7 g fiber 55 mg calcium	6 Grams protein* 366 calories 1 g fat 80 g carbs 2 g fiber 10 mg calcium
HOW TO USE IT Trade equal amounts of almond flour for wheat flour in cookies, cake, quick breads, and pizza dough, or use half wheat flour and half almond flour.	HOW TO USE IT Try it in meat loaf and meatballs in place of flour or bread crumbs to help hold the ingredients together and add fiber.	HOW TO USE IT Oat flour alone can be dense; you’ll get a lighter texture if you use it to replace about one-third of the wheat flour in recipes.	HOW TO USE IT Rice flour can be grainy, so it’s typically combined with potato and tapioca flour (along with xanthan gum) in gluten-free baking.

*All nutritional values are per 3½ ounces of flour

WHERE THE HECK DO YOU FIND THIS STUFF?

• Almond flour is sold in health food stores, but you’ll pay about $15 a pound.
  
  


• Always buy blanched almond flour; it’s better for baking than the unblanched kind or almond meal.
  
  


• Store almond flour in the fridge or freezer and it will keep for six months to a year.
  
  

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Almond flour the new superfood ?

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Best weight loss pills - ALLI, THE REAL SCORE

Alli, the truth behind the only FDA approved over the counter fat burning pill has taken all the weight conscious personas out there by storm. As compared to its predecessor, like other fat burning pills e.g. Xenical or Orlistat, it carries 50% effectiveness or more strength rather. Seriously, are they for real? Recent studies have shown that among the weight loss pills in the shelves, Orlistat has been the least effective. But unlike the others who can really put up the heart on the execution chair, side effects are only up to the gastrointestinal area. But we’re not saying that’s good okay? Anything that can negatively affect the body is not good. But since we don’t want to get all one sided here, lets explore both the pros and cons. Alli, the truth behind the drug that has been selling like hot cakes since its market release in June 2007 shall be dealt with on a piece by piece basis. Maybe you have long been asking yourself what’s been the big fuss over the new Alli diet pill and you are wondering about the real deal behind its fast weight loss effectiveness. Well friend, you need to get yourself together in this huge revelation.
The said diet pill is actually nothing new compared with the other hundreds of weight loss pills. Despite its small difference from fat burning pills though (pills that literally ‘burn’ the fats and calories that you acquire from fatty foods and sweets), there are other things to look upon Alli. The truth could range from being a diet pill which is still widely considered today as one of the best weight loss pills to being one of the worst. Various people who subscribe on weight loss programs generally have two options of pills to choose from, if they ever decide to attain fast results in weight loss. The first one is the above said fat burning pills and the second one are the appetite suppressants. Both are considered as best weight loss pills, but we shall be focusing on the latter because this is where this OTC Orlistat falls under. Moreover, we shall be talking about Alli, the truth behind this pill’s well criticized modest effect on weight loss.
Whether you are a weight loss newbie or veteran, this is for you to read. The real score behind the drug is that, aside from being another addition to the wide array of appetite suppressants, it is the very first FDA approved over-the-counter-purchase pill. Sounds simple? Hell, no. Let us first go over the basics. What are appetite suppressants anyway? Appetite suppressants, to put it simply, are pills that help you acquire the ‘control’ over your monstrous appetite on almost every edible food you see. They give you extra ‘restraint’ from your everyday ritual of wolfing down your favorite cake. Sounds awesome, yeah, but have you ever asked yourself what is the main thing behind Alli? The truth which can possibly make you settle for the run for miles diet instead of the lazy one? One word I got for you there dear reader, its Orlistat. Aside from its appetite suppressant ordeal, this active ingredient actually works on the intestinal enzymes by breaking down the excess fat which could be twice dangerous than calories. The gastrointestinal concern may seem mild but take heed though that the anomaly happening there can cause colon cancer, which could be deadly as a cardiovascular arrest.
Another thing, Alli works in modest ways so don’t expect to shed fat al instantly. It may take a long period of six months of active dieting and exercise to go with it. I hope this has been a brief but informative discourse on Alli. The truth you see can never be suppressed, no matter how hard the manufacturers try to conceal it.

10/365 - Sleep

I am SO tired. Maybe with the freezing temperatures lately, my body is trying to hibernate after all the holiday busyness? Yesterday after church I was freezing so I curled up with a blanket and just after I reached a nice level of toastiness, I conked out for about 30 minutes.

If you know me, I don't take naps. I just don't. First, I have four children and the opportunity rarely presents itself. Second, I don't feel good after taking them and third, I have a hard time getting to sleep at night if I do.  Naps aren't appealing to me, I would rather read.

So last night, it was really weird for me to be exhausted at 9pm.  I could have crashed the moment my head hit the pillow but I had things I wanted to do before retiring for the night.  I ended up falling asleep at 11, which is still "early" for me. You can imagine my surprise when 9am rolls around this morning and I am still exhausted.  I had to pry myself out of bed I was so tired. Tired after 10 hours of sleep?!?!?

All this sleepiness got me thinking.  It's been MONTHS since I've had a regular sleep pattern.  For the last six months I've been busy writing and editing and revising and revising all while taking the crash course approach in learning about the craft.  Very rarely do I get to bed when I should--actually, it's never--and every morning at least one child wakes me up at 7 by bouncing on me or some part of my bed.  I think I am feeling a bit of the repercussions of not keeping a regular sleep schedule.

Sleep. It's just as important as food and water to our bodies and yet it's the one thing we most tend to neglect.  We live in busy times and it's easy to put off that hour of sleep so we can get more done in a day. It's okay to do once in a while when there is a deadline or something important.  But to do it on a constant basis is just abusing your body and since our body is a living organism, it will fight back.

When trying to get healthy, sleep has to be as important as exercise and eating the right foods.  Of course, if our bodies aren't getting the right nutrients, it's not going to function properly.  It also won't work right if it's lacking sleep.  A body that gets everything it needs, will work the way it was intended to.  Having a body that is working against your efforts is futile and pointless.  Take care of the body and it will take care of you.

I've learned that if I go to bed and wake up at the same time every day, my Circadian Rhythm will work with me.  I'll get the sleep I need and I will wake up feeling refreshed and ready to take on the day.  The challenge is to do it, to get into a routine. I'm going to try to work on being regular over the next few weeks. Waking up to a day that's kicking my bum has to end. It never feels good to wake up tired. Never.

Satisfy any craving for 100 calories or less!

IT’S 3 P.M. AND THE VENDING MACHINE IS CALLING YOUR NAME.

Before you blow your diet, try one of these totally satisfying picks we prepared with the help of Sally Sampson, the author of the 100-Calorie Snack Cookbook. Whip them up at home for an after-dinner nibble, or pack them for an instant office treat.

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IF YOU’RE CRAVING SALTY

• ½ CUP EDAMAME sprinkled with a pinch of sea salt (95 calories, 4 g fat)
  
  


• 1 LARGE HARD-BOILED EGG. sliced and sprinkled with salt and cumin, celery seed, or nutmeg (80 calories,6 g fat)
  
  


• 3 OUNCES DELI TURKEY spread with ½ teaspoon Dijon mustard and rolled in 2 romaine lettuce leaves (90 calories, 1 g fat)
  
  


• 1 MEDJOOL DATE, sliced and stuffed with 1 teaspoon blue cheese and 1 pecan half (86 calories, 2 g fat)
  
  


• 1 CUP CAMPBELL’S SELECT HARVEST LIGHT SOUP Roasted Chicken with Italian Herbs (80 calories, 2.5 g fat)
  
  

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IF YOU’RE CRAVING SWEET

 

• ¾ CUP MANGO tossed with lime juice and red pepper flakes (86 calories, 0.5 g fat)
  
  


• ½ LARGE PINK GRAPEFRUIT sprinkled with ½ tablespoon brown sugar and broiled for about 5 minutes (69 calories, 0 g fat)
  
  


• 1 SHEET (4 SMALL) GRAHAM CRACKERS spread with 1 teaspoon each part-skim ricotta and jam (86 calories, 2 g fat)
  
  


• ½ CUP STRAWBERRIES dipped in chocolate (microwave 1 tablespoon chocolate chips in 10-second increments until melted) ( 93 calories, 4 g fat)
  
  


• 1 HOSTESS 100 CALORIES PACK CUPCAKES Lemon (100 calories, 2.5 g fat)
  
  

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IF YOU’RE CRAVING CRUNCHY

 

• 1 CUP JICAMA STICKS with 1 tablespoons hummus for dipping (96 calories, 3 g fat)
  
  


• TORTOLLA CHIPS (cut 1 corn tortilla into triangles and drizzle with ½ teaspoon olive oil) with 2 tablespoons salsa for dipping (80 calories, 3 g fat)
  
  


• 16 POPCHIPS Parmesan Garlic Potato (96 calories, 3 g fat)
  
  


• BAKED APPLE CHIPS (thinly slice 1 small apple and toss with 1 teaspoon each cinnamon and sugar; bake at 250 degrees F for 1 hour or until crispy) (99 calories, 0 g fat)
  
  


• 1 RYE CRISPBREAD topped with 1 tablespoon cream cheese and 1 tomato slice (91 calories, 5 g fat)
  
  

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IF YOU’RE CRAVING CREAMY

 

• SMOOTHIE (blend ¾ cup nonfat milk, 1 tablespoon unsweetened cocoa powder, ¼ banana, and 3 ice cubes) (72 calories, 1 g fat)
  
  


• ¼ CUP CANNED PUMPKIN mixed with ½ cup nonfat Greek yogurt, 1 teaspoon maple syrup, and ½ teaspoon pumpkin pie spice (100 calories, 0.5 g fat)
  
  


• 1 JELL-O MOUSSE TEMPTATIONS CUP Dark Chocolate Decadence (60 calories, 3 g fat)
  
  


• ½ SMALL WHOLE-WHEAT PITA spread with 2 tablespoons guacamole (77 calories, 4 g fat)
  
  


• ½ MEDIUM BAKED POTATO (pierce and microwave for 4 minutes) topped with 1 tablespoon each fat-free sour cream and salsa (81 calories, 0.5 g fat)