Is Eating 5 Small Meals Bad For You

Weight Loss Guide issued a press release today, with 7 "myths" about weight loss. The problem with this is that it is a Press Release, designed to get the reader to go to its site. So it's all about generating money.  I always mistrust press releases of this nature.

But anyway, here's one thing they had to say:
1. Eating 5 small meals throughout the day will result in weight loss. The idea behind this myth is sound advice but it doesn’t seem to work in practice. Most people who follow this diet plan eat more in these 5 small meals than they would in 3 regular-sized meals.

That may be true, but only because those folks who try it don't do it right! You don't eat 5 regular sized meals, you eat 5 small meals that are the equivalent to 3 regular sized meals.

As long as people bear that in mind, they'll be fine.

It all comes down to what people learn about themselves based on their journal keeping.  

And of course, the last meal of the day is important. That shouldn't be a bowl of ice cream before you go to bed.

(If all you eat is 1,500 calories a day, you might think that 500 of those calories can be consumed at night in the form of ice cream. Not so. Have your ice cream about 6 pm or so, and your last meal of the day should be carrots or crackers - just enough to take off the edge of hunger so you can go to sleep.)

Is it cold at Wimbledon or what?

I haven't watched tennis since Chris Evert and Martina Navratilova retired.  I've seen it in the sense that my dad watches it and I've walked past while he's watching a match...but none of the names - at least on the women's side - are familiar anymore.

So I've got "early morning Wimbledon" turned on, and its Falconi of the U S vs Azarenka of Belarus.

I don't know which is which, but one girl is tall and slender, and appears to have the upper half of her shirt glued to her breasts. She is wearing a skin tight shirt, that reveals everything, and there's these breasts, well outlined, and it just looks so weird. Presumably she does this - or her fashion designer has done this, to give all the male viewers a good look at those breasts.   (Well, at least she's not wearing the skintight outfit and plunging neckline that the Williams sisters seem to favor....).

(Not that I have any objection to small breasts. My life would have been much better  if I'd been a size A instead of a size 36 C, I can tell you.)

The other woman also is wearing a skin tight shirt - which reveals a bit of chunkiness...or solidness...whatever the appropriate term, below her breasts. And there is nothing wrong with that, by the way. Good for her to not buy into the "you have to be skinny as a rail to play professional sports" attitude. (Unfortunately, you can't have large breasts and play professional sports.  ; (     )

What is it with all this skin-tight stuff. Do female athletes really need to pander to the male urge for eye candy?

Of course they do. Take the track runners. Guys wear full body suits, or at least shorts that go down to their thighs. Women? Bikinis. Got to show off that flat stomach and belly button.

I've never really understood that obsession with the belly button, but I guess that just proves I'm straight rather than gay....

Phew

So sorry to have missed so many days of posting. Time just got away from me.

Let that be a lesson to you - even at the age of 52 (that's me) you can still fall prey to issues you should have solved years ago - in my case, procrastination. I'd gotten a freelance writing job that I didn't want to do...and so I didn't do it and didn't do it...until finally I had to do it.  And the pressure of having it sit tehre, and me not working on it, while my client was waiting for it - not a pleasant experience.

Well, I've learned my lesson this time!

So...it's 100 degrees in many parts of the US, or if not a hundred degrees it certainly feels like it.

If you're out jogging or biking in this weather, make sure you drink plenty of liquid.  Water for choice. Also wear sunglasses and a cap so as not to get sunstroke. And do that even if you're just gardening or doing work you normally don't associate with exericse.

Don't let the oppressive heat keep you from getting outside and running or jogging. As long as you keep well hydrated, and have skin protection and eye protection, you'll be fine.

Change Displacement Activitiy From Eating to Action

I think I've mentioned this a few times.... currently I"m pouring all my energy - and money - into the garden outside my first floor (I live on first floor, my parents live on second floor of a two story house) because I have no control over what's going on in various rooms in my "apartment" if I may call my first floor that  - I had 4 holes in my ceilings thanks to a plumber, and a guy has been sheet-rocking these four holes for 17 weeks now, with at least 5 weeks to go. He didn't come at all last week (he only comes on Saturday).  [Yes, you heard me, he started this project 17 weeks ago and is still not finished.]

And there's stuff I'd like to be doing here that I can't do because everything's pulled apart  to give the guy access to each of the holes, because I'd covered those holes to my own satisfaction a year ago with poster board, which admittedly didn't look too nice if you looked up at it, but there was no reason to look up at it because there weren't these gaping holes to draw your eye anymore...and put in all my furniture had it was looking just fine until 17 weeks ago my dad said, "Oh, he's going to start sheet rocking now. I said no, he said yes, and so 17 weeks later...here I am.)

So since I'm out of control with what's happening on first floor, and extremely angry about it (the guy probably would have taken 17 weeks anyway, but each time he didn't show up or worked for only an hour and left my dad would say, "Oh, hell, there's no hurry," and "Oh, hell, take your time" which certainly didn't give him the idea that there was any urgency about his little project...) and having to keep all that bottled up inside - I'm taking out all my frustration, and spending all my money - on the outside garden. Which of course angers me even more because there's a lot of stuff I"d rather be buying than this garden stuff....

So, anyway, my displacement activity is to be active and create an environment that I do have control over, namely my garden. Others buy stuff like shoes they'll never wear, or wear only once. Others eat.

Well, buying shoes you don't need is bad, but not quite as bad as eating to assuage your anger. And really, if you eat even though you're not hungry, but just because it makes you feel good - that's displacement activity for something.

So get control of your environment if you can, if not, do something constructive rather than destructive. Start a garden, go biking, etc.

Don't be afraid of feeling hungry

Although I preach that, over the course of time your appetite will grow smaller as you eat less, you do have to do some work.

Frankly, don't be afraid of feeling hungry! As long as you don't feel like you're starving. You don't want to wait so long between meals that, when you finally do eat, you'll eat twice as much as normal because you feel so hungry.

That's why it's actually okay to snack between meals - as long as you're doing something like carrots or an apple...something more healthy than a candy bar - which should never be a snack, it should always be a dessert. Or even drink a bit of water, that will take the edge off the hunger as well.

The reason why don't want to starve yourself - for example limiting yourself to two meals a day or whatever...is because the hungrier you feel, the more chances there will be that when you eventually do eat, you'll over eat.

Summer Fun

Well, it's June. Is summer finally here?

I knew sort of what to expect in Hampton Roads, Virginia, but I'm still learning the ropes here in Cheyenne, Wyoming. It's been getting cold at night, takes a while to warm up during the day, and of course there's the incessant wind.

I've been working on my garden in fits and starts. Well...garden is perhaps a grandiose term. I've got two large pots, in which I've put a few flowers, flanking a bird bath. I've got a ....can't remember the name... a large metal pole with two hooks on which I'm eventually going to hang some hanging baskets full of flowers, or perhaps a bird feeder.

But I'm getting my exercise with this, because I've got about 20-30 feet of dead ground that I'm covering over with rock - which I'm carrying from both a big rock pile on the front lawn of my house, and from the cast-off - each side of the dirt road that goes past my house.

I haven't had a chance to work on it for the last couple of weeks...things just keep coming up!

It's when things get hectic that our weight training regimen and eating habits can get out of whack.I strive to never let things get hectic...advance planning does wonders...but sometimes you just can't help it!

At such hectic times, the thing is to try to limit how far things get out of hand. If you don't have time for a real sit down meal, try to cut down chocolates and deserts at this time. Save those for when the hectic times are over.

And if possible, always get out and get some exercise. Exercise - a brisk walk, job or bike - always helps to settle the mind and refresh oneself for the rest of the day.

If Results are "Not Typical" - Why Brag About Them?

I just saw a commercial for Ageless Male. Showed a 50-ish, flabby guy in one photo, and the same guy, very nicely muscled and wearing a singlet to show it off, in the other photo.

Down at the bottom of the screen? In tiny letters, "Results not typical."

That's typical of all advertising, of course. They always show the exceptions, the top 10%, never the average results.

And I'm seeing more and more ads now for 5-Hour Energy. I was going to advise against it - but if Wikipedia is to be believed it's not that bad.

I looked it up at Wikipedia:

The ingredients of the drink are, in order of listing, taurine, glucuronolactone, malic acid, N-Acetyl L-tyrosine, L-phenylalanine, caffeine, and citicoline. The maker claims the product "contains caffeine comparable to a cup of the leading premium coffee."

Caffeine
An October 2010 analysis by ConsumerLab.com found the caffeine content of a full bottle of 5-Hour Energy is 207 mg. The maker claims the product "contains caffeine comparable to a cup of the leading premium coffee." The directions on the 5-Hour bottle recommend taking half of the contents (103 mg of caffeine) for regular use, and the whole bottle for extra energy. A regular cup of coffee has less than 100mg/250 ml cup). The Mayo Clinic recommends daily caffeine intake remain below 200-300 mg a day and suggests that consumption over 500-600 mg a day can lead to nervousness, restlessness, irregular heartbeats and insomnia.

However, another source (energyfiend.com) claims that they have been told directly by the company that makes 5 Hour Energy, and quotes the company as saying that a standard bottle of 5 Hour Energy contains 138 mg of caffeine. With a full bottle of Extra Strength 5 Hour Energy being reported to contain 50% more caffeine than a standard bottle, the Extra Strength bottle should contain the previously quoted 207 mg, which would be exactly 50% more than the original 138 mg. It is unclear at this time which is the correct measurement of caffeine for a regular bottle of 5 Hour Energy.

B vitamins
B vitamins are water soluble and easily eliminated in the urine. The Linus Pauling Institute comments that "No toxic or adverse effects have been associated with large intakes of vitamin B12 from food or supplements in healthy people," whereas B12 deficiency can lead to a wide variety of conditions such as depression, cancer and Alzheimer's disease. Their recommended daily dose of B12 is 30 mcg, much lower than the amount found in 5-Hour Energy.

For vitamin B6 supplements, the FDA defines a safe upper limit of 100mg/day. While one 5-hour Energy contains less than half this amount, excessive intake of vitamin B6 supplements can cause partially irreversible neuropathy. This information should be considered if you are already taking vitamin B6 supplements or are drinking more than one 5-hour Energy a day.

Citicholine
Citicholine is a naturally occurring brain chemical that has been found to be important to brain function and circulation in the brain. It is used to treat dementia, heat trauma, memory loss and Alzheimer's disease. Citicholine has been shown to help with age related memory problems and brain focus. For memory decline, 1000-2000 mg a day is advised

Qi Gong For Weight Loss To Premiere In June On New York Area Public Television Stations

PR: Qi Gong For Weight Loss To Premiere In June On New York Area Public Television Stations

NEW YORK, June 4, 2012 /PRNewswire via COMTEX/ -- New York-area residents will soon find out that Chinese medicine and exercise practices offer hope for those struggling to lose weight. The television program Qi Gong for Weight Loss(TM) uses the ancient mind-body exercise of Qi Gong, or what some call "Chinese yoga," and will be coming this month to public television stations in the New York metro area. Qi Gong for Weight Loss will premiere Tuesday, June 5 on THIRTEEN, and will continue to air throughout the month of June (check local listings for THIRTEEN, WLIW21 and NJTV). Qi Gong is a gentle form of exercise consisting of slow, fluid movements, deep breathing, and a meditative state of mind. Qi Gong delivers a complete workout for the body, mind, and spirit.

"While I don't know if banning sugary sodas in New York City will help people achieve their ideal weight, I do know that a healthy, gentle form of exercise that is safe for all is one way to help get there," says Lesley Workman, executive producer and founder of Exercise To Heal, the producer of the programs. "Many people need help taking that first step toward exercise, and we've found that Qi Gong offers a perfect first step."

"The 'yoga boom' of the last ten years has opened the eyes of Americans to the idea of mind-body exercise," says Lee Holden, Qi Gong master and the host of this Exercise To Heal television program. "With its gentle, flowing movements, Qi Gong offers a nice alternative to yoga, with similar benefits."

Holden began studying Qi Gong over 25 years ago as a student athlete in college, traveling to China to become a Doctor of Chinese Medicine, studying with self-improvement leader Deepak Chopra, and even teaching Qi Gong to Hollywood celebrities. Through his television programs airing on public television stations nationwide, he has been instrumental in introducing Americans to the practice of Qi Gong.

According to a joint survey by the Center for Disease Control and the National Institutes of Health, in 2007 there were 625,000 Americans regularly practicing Qi Gong. That is a 16% increase from just six years earlier.

The National Institute of Health recommends Qi Gong as a safe way to exercise and enhance wellness, and various recent medical studies have confirmed Qi Gong's effectiveness in managing various medical conditions, including arthritis, diabetes, and depression.

Exercise To Heal, the producer and distributor of Lee Holden's Qi Gong DVDs, offers 19 Qi Gong and related DVDs, many of which offer specific medical benefits, such as help with sleep, digestive aid, and relief from back and neck pain. All of these titles can be purchased directly from Exercise To Heal's website, http://www.ExerciseToHeal.com .

About Exercise to Heal, LLC

Exercise To Heal produces exercise and wellness programming and products, including instructional Qi Gong videos featuring Lee Holden and programs for seniors hosted by Karen Holden. The company sells its DVDs direct-to-consumer through www.ExerciseToHeal.com , and through PBS stations throughout the country, as well as to corporate human resources departments to improve employee wellness.

About Lee Holden

Lee Holden is an internationally known instructor in meditation, Tai Chi and Qi Gong, lecturing and teaching workshops in the United States, Europe, and Asia. Holden also works as a stress management consultant to many corporations in Silicon Valley, including Apple, 3COM and Cisco. Holden's videos have aired on at least 105 PBS stations nationwide, reaching more than 50 million households. He appears in more than 15 Exercise To Heal DVDs. Holden is a graduate of U.C., Berkeley, with a BA in Psychology. A "Doctor of Chinese Medicine," Holden is also a graduate of Five Branches Institute in Santa Cruz, widely considered the leading acupuncture college in the U.S.

Weight-Loss Expert JJ Smith Helps 5 People Lose 50 Pounds in 2 Weeks ... Find Out How!

This is a press release from Market Watch - thought I'd share it. Weight-Loss Expert JJ Smith Helps 5 People Lose 50 Pounds in 2 Weeks ... Find Out How!

WASHINGTON, June 5, 2012 /PRNewswire via COMTEX/ -- Last month 5 lucky participants were selected to participate in a 90 Day Weight Loss Challenge with JJ Smith, Nutritionist and Certified Weight-Loss Expert. In the first two weeks, she helped them lose a combined total of 50 pounds by following her Detox-Eat-Move (DEM) System(TM).

The DEM System(TM) is a three-phased system that allows you to get rid of stubborn body fat and reverse some of your health issues and ailments, restoring your body to optimal health. JJ says, "One of the goals of the DEM Weight Loss Challenge is to help others learn how to help their own body burn fat effortlessly. I share my notes on exactly what guidance I gave to each of the 5 participants to help them get healthy, fast weight loss. This allows others to apply the same strategies to their own weight loss journey!" To see photos of the 5 participants and read their weekly reports to learn how JJ Smith has helped them shed 50 pounds in 2 weeks, click here: http://jjsmithonline.com/winners

The DEM System(TM) is a nutritionist-designed program that provides easy-to-follow guidelines for eating "clean and balanced" foods that not only help you lose weight, but cause you to look and feel younger and healthier than you have in years. Unlike other weight loss programs that focus on the typical advice of "eat less and exercise more," the DEM System(TM) features methods to detoxify the body, balance your hormones, and speed up your metabolism so you can burn more fat effortlessly. You can learn more about the DEM System at http://jjsmithonline.com/products/lose-weight.html .

About JJ Smith:

JJ Smith, www.JJSmithOnline.com , is the author of the #1 Amazon Bestseller and USA Today Bestseller, Lose Weight Without Dieting or Working Out. JJ is a nutritionist and certified weight-loss expert who has been featured on The Steve Harvey Morning Show, The Montel Williams Show and The Jamie Foxx Show and on the NBC, FOX, CBS, and CW Network television stations, as well as in the pages of Glamour, Essence, and Ladies Home Journal. Since reclaiming her health, losing weight, and discovering a "second youth" in her forties, bestselling author JJ Smith has become the voice of inspiration to women who want to lose weight, be healthy, and get their sexy back! JJ may be contacted on the web at www.JJSmithOnline.com , by email at info@jjsmithonline.com, on Twitter: jjsmithonline and Facebook Page: RealTalkJJ or at 202-558-5543.

It's that old appetite again

As you know yourself, you could very easily lose weight if you weren't so hungry all the time.

There are a few solutions.

In the long term, remember that as you eat less food every day, eventually your stomach will shrink so that you don't feel hungry all the time.

Until that day comes, try drinking water instead of snacking. (Although, don't drink too much water the hour before dinner, because you do want to eat a nice healthy dinner with adequate portions) then drink water afterwards to lessen any hunger pains that might arrive later that night...

New York Bans Sales of 32 Oz Big Gulps

Mayor Bloomberg has decided that New Yorkers - who are comprised of people who have immigrated from practically every other country there is - are too fat.

Too combat this, he's going to ban the sale of 32 oz cups of pop.

Which will enrich the city's coffers because folks who want to drink 32 oz cups of pop at one sitting are still going to do so - they'll just buy two 16 oz cups.

It may well be a stupid thing for someone to drink 32 oz of pop at a time - and I'd be willing to bet that it's mostly guys who do it! - but does the government really have the right to ban their sale?

Alcohol has calories too, you know! I hope they ban the sale of those gigantic beer and wine bottles.

Yes - everything in moderation is the key to weight loss, but should that moderation be forced on people?

Time to check your progress

Since your goal is to lose weight gradually, I advise you not to step on your scale every day. Once a week is fine - usually first thing in the morning, after you go the bathroom, when you will weight the fewest pounds that you will all day.

So - have you lost a pound or two? Holding steady? Gained weight?

If you've gained weight, don't panic, evaluate. How much have you gained? Why? Have you been working out - so that you've gained a couple of pounds of muscle? This is good. When you're working to increase your muscle mass, you will gain weight before you lose it. And since muscle looks so much better than flab - as long as you aren't over-muscled, like super-body builders rather than body sculptors - what does it matter if you haven't lost weight.

If you're holding steady, this is also not a reason for despair. It just means your body is at an equilibrium. Add an extra few reps on weight training days, cut back another portion of food, or another can of Pepsi or Coke or whatever, and you'll be on the downward trail.

And if you're losing weight - keep on doing what you're doing.