Movement is the Key

Everything, regardless of what it is, will eventually wear out.
All things regardless of whether naturally derived or man made will deteriorate with time.

All people, regardless of who they are, will wear out.
Everyone, as we are a product of the natural phenomenon known as birth, will deteriorate with time.


This process is known as aging.


From the day of birth, we start the aging process. As an infant, we refer to the process as maturing. As a mature and full grown adult we refer to the process as getting old. Its going to happen. Its happening now.
Americans as a culture don’t like that small slice of reality. Nonetheless we are contributors to perhaps the worlds most unhealthy nation in 2010; outside of tragedy stricken countries.


Obesity is at epidemic proportions as well as diabetes and cardio vascular conditions. In African American and Hispanic culture, the statistics are even higher than the national average. And as we speak of diabetes, we are not just speaking of a condition that strikes the over 40 age group. We are talking about youngsters and teens. Breathing problems(asthma and other cardio conditions) are the norm amongst children in pre school, middle school and high schools through out the country.


Slowing the process down means that we must look in the mirror and realistically decide to take care of ourselves. We as mere humans don’t possess the ability to reverse or stop the process. But we do have the ability to slow the process down.


At some point, we have to get up off the couch and or bed, stop making and using excuses and move!!!! I didn’t say join a gym or find a personal trainer. You don’t have to buy a Wii unit to use.


You’ve got to move.


It is my own thought that 85 percent of aging is not aging at all. It is purely non usage (Sitting on your behind).


You’ve got to move!!!


Movement is key. Use your body.


I over emphasize walking. It is a non expensive investment. Its very effective and something everyone ( barring any physical limitations ) can do.
I always emphasize dancing. Turn on the radio or strap into the iPod and go for it.


Movement is the key!!!


The body needs 60 minutes of concentrated exercise per day. When I say concentrated, I am referring to exercise that is continual for a suggested time period (Movement that takes place for an entire 60 minutes). If you can’t do 60 minutes per day……at least do a portion of it. Perhaps you can only do 15 or 20 minutes. Its better than nothing and if you are CONSISTANT you will start to achieve results. Walk the stairs instead of taking the elevator. Don’t always take the closest parking space at the mall; walk a little. Get in the mind frame of moving. Don’t always complain when you have to make those extra trips up and down stairs when doing laundry.


Simple house hold duties and extra stair cases at work are not concentrated exercise, but it is movement and it gets the mind, at the very least, accepting that movement is key.


Start moving. Move everyday! Increase your movement weekly. Get off the couch and start living.

Lets Talk about the Tummy

Readers constantly ask me the same age old question. “What can I do about my Tummy”. “It is the number one weight problem area amongst men and women in the world”.


That’s not an actual statistic, but by the amount of questioning it produces…its high on the list….Women also ask about the hips…another killer area.


Belly fat is very noticeable and at some point can’t be hidden by pulling and tucking….so it gets the attention of a person that’s carrying that extra bulge.


Everyone and anyone will have to contend with belly fat if they do not make a conscious effort to work on the body.


It’s not only a matter of outward appearance. There are some solid health issues that are related to Belly Fat.

Carrying extra pounds in the midsection is not a good thing. Belly Fat is more dangerous than fat around your hips and thighs. It is a form of Visceral Fat which is different than Subcutaneous Fat which attacks the upper body. The properties of the two forms of fat are different.


Belly Fat is associated with inflammation and a higher risk of health problems such as cardiovascular disease, diabetes, metabolic syndrome just to start.


According to a recent study in Circulation, belly fat appears to boost inflammation and is linked to hardening of the arteries.

But...riding yourself of this silent killer is very possible.


According to Penn State researcher Penny Kris-Etherton, PhD, RD, “Visceral fat, the kind tucked deep inside your waistline, is more metabolically active and easier to lose than subcutaneous fat under the skin, especially if you have plenty of it," Simply put…..that means there is hope. Since it is metabolically active…activity can and will make a difference.


Foods are the number one difference maker in attacking belly fat.

Besides becoming militant about acquiring your "Living Foods"..Fruits, Vegetables, and Leaner Meats, its important to be conscious of our grains. Yes...grains are part of the "Living Food" vocabulary.

Its importanrt to know that refined foods such as white bread is absorbed differently than whole grains.


When you eat refined foods like white bread, it triggers a series of events, starting with elevated blood sugar levels followed by an increased insulin response, which can cause fat to be deposited more readily. But eating a diet rich in whole grains (which also tend to be higher in fiber) helps improve insulin sensitivity. This, in turn helps the body more efficiently use blood glucose, lowers blood glucose levels, and reduces fat deposition. (This is noted from 2008 WebMD)


The U.S. Department of Agriculture's Dietary Guidelines recommends that half of your grain servings come from whole grains.


Warding off all “White Flower” is not the magic trick. Exercise is a key factor.
If you really want to get rid of the Tummy Bulge it takes a consistent diet and “regular” not “spot” exercise.


A week of doing crunches before your high school reunion or your Best Friends Wedding will not change your dress size.


We need 45 to 60 minutes of concentrated exercise per day. (Being busy at the office doesn’t count).

Movement is key. Try walking…Dancing….an Exercise Class if possible. All these activities attribute to fitness and weight loss. Going to a Gym and lifting weights is not going to get you the result you desire.

You’ve got to move. A person can lose some Belly fat with diet alone. The more movement and activity you put in…the faster and more successful the process will be. Belly fat reacts to metabolic change.


Be patient and have fun finding ways to get yourself moving. Change your eating lifestyle and the Belly Fat will start to go away.

Sometimes our Diet can Stall

Last week a reader asked, “Why has her weight lost suddenly stopped”. She described her self as a healthy eater that exercises everyday and has lost 15 pounds on her own. She is frustrated because she can’t seem to get things going any further. She wanted to know if I had any food recipes that would be helpful


When we think hard about it, such things as food recipes and special dishes may have gotten us to where we are now; needing to make a change.
May I emphasize again…..its about “Lifestyle Change“, and not about food diets and recipes. That “Balanced Diet” that we learned about as a kid growing up (meat, vegetables and a Starch topped off with a frosty glass of milk) may have been a great idea for a growing 10 year old but doesn’t quit do it for someone at 25 plus that’s getting a little soft around the edges.


“Change your lifestyle”.


I think that we can agree, “If you really want to see the results of weight loss your going to have to make changes”. Change is not easy. Change is not always comfortable. And yes..... your going to have to take the accountability for the changes.


People love “Diet Plans” because on some level they take away part of the accountability. If the diet plan doesn’t work( get the results we dreamed of ) we can always blame it on the diet plan itself.


A diet plan is a script. Which can be a good thing. But after the plan or script such as Weight Watchers or Nutri System is completed, “What do we do and where do we go”? There’s no one to lead us.

You’ve got to have a “Life Style Change”.

Learn to love foods that are “Giving Back” to you. Vegetables, fruit, grains, all put life "Back" into the body. Nobody ever had to lose weight because the were eating to much vegetables and fruit. Don’t make these “Living Foods” a side bar of your diet.


Make them your diet.


We didn’t say go crazy making salads. Salads can be boring and non filling and frustrating because your hungry all the time. Learn to acquire a taste for a variety of vegetables and fruit. Experiment. Try something new. Try somethings you never had before. There are dozens of vegetables choices in the produce section besides broccoli.
Of course you can continue to enjoy meat, but learn to find leaner (non fatty) types of meat.
 Fish is fantastic. Eat it.
No.. it doesn’t always have to be baked or broiled. Enjoy it. And yes tuna fish does counts. Eat it.


How can you go wrong if your constantly seeking, vegetables, fruit and leaner meats.


Season foods the way you like but learn to acquire a taste for the food itself.
Don’t over cook vegetables; something we constantly do. By over cooking we lose many of the nutritional values in the food.


Microwave Streamer bags are like a magical invention. Get some. Take them to the office. Use them at home. They are easy to use and force us to have no excuse in getting our fresh vegetable quota for the day. With steamer bags we can have fresh vegetables any time and any where there is a microwave. The age old question of “What to take for lunch” gets answered in full if you have Steamer Bags. The excuse of “Being to busy to cook” gets thrown out the window, if you have steamer bags.


Most important, take responsibility for your food choices. Be accountable to yourself. “Keep your food on your mind”. You’ll be successful if you challenge yourself. And of course, enjoy the foods you eat.