Archive for June, 2012

Maintaining Simple Diet

Posted on June 14, 2012. Filed under: Uncategorized | Tags: , , , , |

Many of you have been on the Simple Diet for several months now. You are reporting, as our research shows, about 2.5 pounds per week over 8 weeks. However, between 2 months and 4 months, average weight loss drops to about 1.5 pounds per week. That is not fair, but it’s what happens. After 8 weeks, there is very little water loss and metabolism slows down. Also, there what we call “diet fatigue.” It’s extremely hard to sustain a diet for months and months. If this is what is happening to you, here are some suggestions.

First, review your goals and purpose. Your heart or passion for achieving and maintaining a healthy weight is the most important ingredient in your program. Second, review your records to assess how well you are meeting program goals. (Are you eating off the diet?) Consuming 3 shakes, 2 entrees, 5 fruits or vegetables is critical. Meet your physical activity goals. Maintain careful records. And, review your progress regularly with your buddy.

Third, EAT MORE! Eat more fruits, vegetables, shakes, entrees to avoid snacking. Add more volume from non-caloric beverages or higher volume shakes. And, add more variety to your diet to reduce some monotony.

If this is not working, transition to the Second Phase that brings in a variety of new food options.

You can do this!!! Best, Nutdoc (last post for 10 days– traveling!)

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BALANCE EXERCISES

Posted on June 10, 2012. Filed under: Uncategorized | Tags: , , , , |

Use chair, counter or bannister to grab for unsteadiness;

do all   exercises for 15 seconds or for distance indicated.

Foot

One foot R

R

Stand on 1 foot, lift other slightly in front; do small kicks

   with lifted foot; do small circles with lifted foot;

put raised foot on other   calf or thigh.

One foot L

L

Dynamic walking

Both

 Walk slowly for 10 feet,

   turning head slowly and looking fully to each side.

 Repeat this 10 times.

Eye track R

R

Stand on 1 foot, rotate opposite hand,

at eye level, from L to R

   and follow raised thumb with both eyes

Eye track L

L

High knee march

R

Stand on 1 foot and move the other leg in a march fashion;

 lift   knees as high as you can. Do this 15 times on each side.

High knee march

L

Tight rope stand

R

Stand with 1 foot directly in front of other foot,

heel to toe.   Repeat on other side.

Tight rope stand

L

Tight rope walk

Both

Walk 10 feet, heel to toe (sobriety test). Do this 10 times..

At the gym or with your own half ball

(like a Bosu ball), do   each of these for 15 seconds.

Balance ball both

Both

Balance with both feet   on the ball;shift from side to side; do the hula.
Balance ball R

R

Stand on 1 foot, lift other slightly in front;

 do small kicks   with lifted foot; do small circles with lifted foot;

put raised foot on other   calf or thigh.

Balance ball L

L

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Improve Your Balance

Posted on June 10, 2012. Filed under: Uncategorized | Tags: , , , , , , |

Keeping your balance is very important in your life, especially your postural balance and equilibrium. Everyone should do balance exercises almost daily to avoid falls. Falls are a leading cause of disability, injury and death for seniors. Also, obese individuals have more trouble maintaining their postural balance. Some say our bodies are like an inverted pendulum with the top of the pendulum being the ankles and the bottom being the trunk. In the Simple Diet, unfortunately, I did not recommend balance exercises. Since I started going to the YMCA 4-6 times a week, I see that less than 5% of people there regularly do balance training.

My wife and I are seniors and we have balance challenges. I don’t want to mention her age but we celebrated our 55th Anniversary this week. I have developed a worksheet and we plan to do balance exercises almost daily. Over the past 9 months I have become strongly convinced that regular balance exercises are very important health-promoting activities for everyone. These can be done without equipment and while in the kitchen, while waiting in line, etc.

Dr. Anderson’s New Guide to Total Fitness includes these recommendations: do home balance exercises for about 10 minutes for 6 days per week. I recently gave specific directions (BALANCE YOU FITNESS PROGRAM) on nutdoc.wordpress.com. Add this row of information to the Table on page 49 of The Simple Diet:

Balance Do standing and walking exercises 10 Balance Exercises, 6 days per week 60 minutes                (300 calories)

 

Remember, maintaining your balance is very important—especially for seniors. Best, Nutdoc

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Simple Lifetime Diet

Posted on June 9, 2012. Filed under: cholesterol, diabetes, diet, high blood pressure | Tags: , , , , |

The Simple Lifetime Diet is a health-promoting diet for everyone. It encourages use of high fiber fruits, vegetables and whole grain foods as well as protein sources such as low-fat dairy products and lean meats such as chicken, turkey, fish and very lean cuts of pork and beef. This diet is especially beneficial for persons with diabetes, high blood pressure or blood fat abnormalities. Our research, summarized at andersonsimplediet.com, documents these benefits: prevention and reversing diabetes, lowering blood pressure, and “fixing” blood lipid derangements. The Green Light Calorie Guide guides you in daily intake of at least five servings of fruits and vegetables, three servings of whole grain cereal, bread, pasta or rice, two servings of low-fat dairy products and two three-ounce servings of lean meat such as chicken, turkey, fish or pork tenderloin. Eat to your heart’s content. Best, Nutdoc

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SIMPLE DIET JOURNEY

Posted on June 8, 2012. Filed under: Uncategorized | Tags: , , , , |

Success with the Simple Diet weight management program is similar to planning a trip or a journey. This involves: GOAL, JUSTIFICATION, VEHICLE, FUEL, RECORDS, and SUPPORT. Let’s look at a theoretical physical journey and see how this resembles components for success with the Simple Diet.

If your brother had loaned you his car to drive to Boston for a temporary position and he announced his wedding date and needed the car back, this is what you probably would do. GOAL: drive 3000 miles from Boston back home to San Diego to return his car and attend the wedding. JUSTIFICATION: you would be very motivated to return car and attend wedding. VEHICLE: classy sports car. FUEL: gasoline. RECORDS: gasoline receipts for reimbursement that your family wants to provide. SUPPORT: frequent phone calls from sister.

SIMPLE DIET SUCCESS—GOAL: lose 30 or more pounds. JUSTIFICATION: you are committed to improving your health and enjoyment of life. VEHICLE: the Simple Diet. FUEL: your physical activity brings you energy and positive feedback that “fuels” or sustains your diet efforts. RECORDS: essential for tracking your progress and keeping score on how you are doing. SUPPORT: very important for sustaining your efforts over the 12 weeks of longer required, on average.

SIMPLE DIET SUCCESS requires establishing a firm goal and making the commitment to achieve the goal. Think long and hard about your commitment to health and the justifications. Just as you would not embark on a long journey without commitment and planning, you need similar passion and commitment achieving these health-promoting goals.

Best, Nutdoc

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    Nutrition solutions for dealing with cholesterol, diabetes, or weight management.

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