Archive for October, 2009

You Just HAVE to Work-Out!!

on October 18th, 2009 by Rob

No- you don’t HAVE to… but why not?!?! I mean, we want to get this done right?

I have recently been involved with a Weight Watchers class. It has been, overall, a great experience. However, I don’t think that anyone is really interested in working out. Well, I am not going to lie… I think that you can loose weight if you just go on a Weight Watchers. But I also think that the ONLY reason that I have been able to maintain my weight loss over this past year has been because I work out. I mean, really, I like to eat WAY too much to be on just 35 “points” a day!!! That is RIDICULOUS!!! ONE PIECE OF CAKE IS LIKE 12 POINTS!!!! CRAZY!!!

I want to make a point here also about how to work out. You HAVE to do both!! Now, lots of people think that the only way to lose weight is to do cardiovascular (aerobic exercise). So they run a lot- like I do- And that is a great way to loose some weight. Eventually, though, they notice that while their bodies are a little smaller, there are still a lot of flabby parts.  Aerobic exercise is important for good health, but it’s only half of the equation. I don’t want to downplay the roll of running in my overall success- I think it had a big part in it. But I think that an overall fitness program is very important- meaning running (cardio) plus lifting weights or resistance.

For optimal fitness, weight training is a must. If you avoid lifting weights because you’re afraid of getting “bulky,” – or you just don’t really like it… then you’re missing out on one of the best fat-burning methods around. Look at Bruce Almighty, he’s not bulky!!

When you’re weight training, don’t rely exclusively on the scale to gauge your progress. (When I did the People Magazine Weight Loss Challenge- I lost 12 inches in my waist- This might be better than the scale). You can use a body fat tester or a tape measure to track how many inches you’re losing. The size of your body will shrink as you shed fat and build muscle, but your weight may not change as dramatically as you expect. After all, the muscle will weigh more than the fat. And lets keep our heads in the game here… what is really more important? Your weight or your shape?

If you’re still not convinced that you need to lift weights and do cardiovascular exercise, here are some reasons why you should reconsider.

Burn more fat. Researchers at Tufts University found that when overweight women lifted heavy weights twice a week, they lost an average of 14.6 pounds of fat and gained 1.4 pounds of muscle. The control group, women who dieted but didn’t lift weights, lost only 9.2 pounds of fat and gained no muscle. When you do weight-training- your metabolism stays elevated and you continue to burn fat for several hours afterward. During regular cardio exercise, you stop burning fat shortly after the workout.

Change your body shape. You may think your genes determine how you look. That’s true to an extent, but weight training can slim you down and change the way you look. Dropping only 3 percent of your body fat could translate into a total loss of 3 inches off your body. If you keep to your Weight Watchers diet (or just eat sensibly), you’ll burn more fat.

Boost your metabolism. The less muscle you have, the slower your metabolism will be. When you diet without doing resistance training, up to 25 percent of the weight loss may be muscle loss. Weight training AND dieting can help you preserve and even rebuild muscle fibers. The more lean mass you have, the higher your metabolism will be and the more calories you’ll burn all day long.

Get stronger and more confident. Lifting weights increases functional fitness, which makes everyday tasks such as carrying children, lifting grocery bags, and picking up heavy suitcases much easier. According to the Mayo Clinic, regular weight training can make you 50 percent stronger in 6 months. Being strong is also empowering. Not only does it improve your physical activities, it builds emotional strength by boosting self-esteem and confidence.

Fight depression. (THIS IS ONE OF MY FAVORITE SUBJECTS!!!) You’ve probably heard that cardio exercise can help alleviate depression, well, weight lifting has the same effect. So do both. The endorphins that are released during aerobic activities are also present during resistance training. Many people find that regular strength training, in conjunction with psychological treatment, helps lessen their depression symptoms substantially.
I have gotten to where I can tell if it has been a couple of days since I worked out- simply by the way I “feel”.

Reduce injuries and arthritis. Weight lifting improves joint stability and builds stronger ligaments and tendons. Training safely and with proper form can help decrease the likelihood of injuries in your daily life. It can also improve physical function in people with arthritis.

Heart health. More than 480,000 people die from cardiovascular disease each year, making it the number-one killer of people over the age of 25. Most people don’t realize that exercise with weights can also keep your heart pumping. Lifting weights increases your “good” (HDL) cholesterol and decreases your “bad” (LDL) cholesterol. It also lowers your blood pressure.

Defend against diabetes. In addition to keeping your heart  strong, weight training can improve glucose utilization (the way your body processes sugar) by as much as 23 percent. According to the Centers for Disease Control and Prevention, 16 weeks of strength training can improve glucose metabolism in a way that is comparable to taking diabetes medication. The more lean mass you have, the more efficient your body is at removing glucose from the blood, which can reduce complications from diabetes or even help prevent type 2 diabetes in the first place.

Just some thoughts on exercise.

more

I’m not eating THAT!

on October 7th, 2009 by Rob

O.K.- This is going to sound kind of weird. Especially if you knew me way back when… I was eating beer and wings and pizza every meal. Well, I still eat this stuff, I just do it every once in a while.

What is going to sound weird is that I have gotten to the point that my taste has changed. THAT IS WEIRD!

A few months ago, I HAD to go to a bachelor party in Tunica. A buddy of mine was getting married and he wanted to go out and do it up… so, being the good friend that I am, I helped him. We went to one of the casinos up there and got the “Rain Man Suite” as Jeff put it and basically went out drinking and gambling all night. Well, about 2am these guys all wanted to get something to eat… as young drunk men sometimes like to do at 2am. We went over to the grill deal that they have set up there where a guy was flipping burgers. I have to tell you…. I really surprised myself. I took one look at it and just said…. “I can not eat that”.

I don’t even know how to describe that feeling, that I would pass on greasy burgers and fries. So strange!!! But, as the months have passed since that night, I have started paying more attention to what I am craving, and that is not it. I want trail mix now!!! WTH is that all about?

It has been subtle, in other words, not really happening all at once, but noticable over time. I think that you can get there too. Don’t get me wrong, I don’t think that there will ever be a day when I don’t want a Krispy Kream… but I think the day has arrived where I can turn it down.

Oh, what the heck, I am just feeling good today, I will probabally write an article tomorrow that refutes all of this nonsense.

more

The Top foods to help you loose weight

on October 6th, 2009 by Rob

O.K.- once again… I have started to dig these lists… feeling like David Letterman… without the bimbos.

So, here are the top 10 foods that are not only good for you, but pass the Rob Dyess taste test… which means that they better be good.

1. Salad- I know, I know… salad is is not really a guy food. But the thing is, you can put a lot of crap in there that gives you a lot of what you need. I am kind of a romain man, but if you want the “weed eater” you can do that too… or even just iceberg. Add some grape tomatos (a lot sweeter than cherry) and some cucumbers. Here is the key… get a good low fat dressing. I LOVE the honey mustard dressing at NEWK’S- give it a try.

2. Trail mix- I go to Whole Foods and get the stuff out of the bins. The best one is called dieter’s delight. Walnuts, raisins, sunflower seeds, cashews and pumpkin seeds. I just buy some pistachios and add them in. It rocks and is great for a between meal snack.

3. Cereal- HIGH Fiber- I eat Grape Nuts a lot! Sprinkle the bowl with granulated Splenda. This will get you filled up in the morning and get you going.

4. Water- Fills you up without the calories. A lot of times, I mistake hunger for thirst. If you find water boring… like I do, then add one of those Crystal Light packages to a half litre.

5. Popcorn- I eat this ALL the time. Even in the car when I am working it is perfect… because I can eat so much. Four cups of low-fat has only 100 calories…. so eat up!!

6. Cucumbers- Now, I have to admit, I am not the biggest cucumber fan in the world, but they do go a long way toward bulking up a salad- and I can deal with them. Also, my wife has gotten me started on the oil & vinagar cucumbers at Keifer’s— with a little of that dressing on them they are REALLY good.

7. Grapefruit- I friggin hate grapefruit, but it is on everyone’s list of foods that help you loose weight. I think it is because it is so wretched and hard for your body to digest that you burn more calories digesting than you take in eating it. I am kidding of course, but the grapefruit is worth a mention if you can stomach it.

8. Beans- O.K.- all the jokes aside here- Beans are great… lots of fiber. My wife is from New Orleans and the best are her red beans and rice.  She  always put them over brown rice and uses turkey sausage. One of my favorite things. Also, the Chili at Wendy’s is really good. I eat it a lot when I have to eat fast food.

9. Almonds- All nuts are healthy and loaded with good fats and other nutrients, but almonds are the ones to go for when you’re trying to loose weight. Lower in calories than many other nuts and the protien and fat help with cravings.

10. Whole wheat anything- Bread and pasta are the two that come to mind. Once again, here it is all about the fiber. Once you get used to it, it is really good. I like the Earthgrains Honey Wheat. Whatever one you try, read the lable and make sure that it is WHOLE wheat, not ENRICHED wheat flour.

more

The 31 Habits!!!

on October 1st, 2009 by Rob

Special favors come in 31 flavors… I’m out of mints, pass the LifeSavers!! Recognize that line?? If you went to high school in the 80’s you do!

Well, lets see, these are not as much fun as the 31 flavors, but I promise you will be better off.

By the way, did you know where the 31 flavors idea came from?? It comes from the days of the month… you know, a new flavor for every day. I had never heard that until very recently and it makes PERFECT sense. I mean, I would have no problem giving that a try.

O.K. – let’s stay on subject here. Keep our head in the game so to speak. I have developed a list… a list of habits that I think are good for weight loss and just over all good health. Because, remember, we are not on a diet, we are CHANGING our lives. I don’t WANT to stop eating ice cream. I love ice cream and it is just going to make me miserable if I can’t eat it and I don’t want to go on living!!!

O.K. – here they are- the habits:

1. Drink low-fat or better yet skim milk- try it for a week, you’ll get used to it. Move on.
2. Use a small glass for your o.j. in the morning and really for anything that has a lot of calories. You will drink less. Use a small plate for your food… it will look like you are eating more and you can trick yourself.
3. DRINK DIET SODA!!!! Once again… get used to it.
4. When you are looking at a food label, look at the serving size. If a serving size of something is 4 and there are 79 in the bag… this is most likely NOT a good thing.
5. Eat light or no sugar or no fat ice cream. I like the light the best. As a matter of fact, with Blue Belle- I can’t tell the difference between light and regular. And don’t have a cone… I know, the cones are good, but they are not the best part… if you will eat it without the cone, then you’ll save calories.
6. Light yogurt with Splenda is a good ice cream substitute.
7. While I’m on the subject, use Splenda or Equal in your tea and coffee. Also, use fat-free something in your coffee. You will save so many calories and you will get used to it. For God’s sake don’t use half and half like my Mother does (however, she does weigh like a buck ten sopping wet)
8. Fill up your omelets with vegetables instead of meat and cheese. Stack vegetables on your pizza instead of meat.
9. Switch to whole wheat bread. Watch out for anything that has enriched wheat flour or corn syrup in it… IT’S BAD!!
10. Use turkey instead of beef in spaghetti and other dishes calling   for beef. You have to watch it though… sometimes ground turkey can have a lot of fat and you will defeat the purpose.
11. Use light or low fat mayo on things. And use mustard instead of mayo to really cut down on calories. I almost always order sandwiches from restaurants without mayo because they often don’t have light options.
12. Every time you eat… leave one bite on your plate and remove it as soon as you are done. (The plate I mean).
13. Skip the croutons on salads. Either ask for them to be left off or push them to the side. They are like little dressing bombs… little calorie bombs that I can do without.
14. I know that this is a tough one, especially if you live anywhere near me in The South (notice the capitalization)- but just don’t eat fried food. Grill it, poach it, boil it, bake it… anything it but DON’T fry it. I let myself have fried food occasionally… and it is usually about 4 times a year… when I go to New Orleans…I like to get a fried shrimp and oyster po’ boy. I can live with that.
15. Drink Light Beer. I know, this can be a problem for some. But I have found that I have gotten used to it. I especially like Sam Adams Light.
16. Girls- drink wine instead of fruit drinks.
17. If you are going to have a Snickers bar- have a fun size. This is about one third the calories of the big one… and for the love of God don’t have the KING sized bar. Also, the almond version has fewer calories… not sure if you can get these in fun size.
18. Try baked chips instead of regular. I can not tell the difference between regular and baked Cheetos. Chester Cheetah should be proud of his product.
19. Use lemon on your fish instead of tartar sauce.
20. Share deserts at restaurants with somebody else. I mean someone at your table.
21. Cut down on the amount of butter and cheese in recipes. I can’t tell you how many times Beth has told me that she put about half as much butter in something than it calls for… and once again, I really can’t tell much difference.
22. Speaking of butter, trade it out for margarine or whipped butter that is lower in fat and calories.  In many cases olive oil will add flavor and is a more healthy choice.
23. Spice it up!! Sometimes when you remove fat and calories, you also remove taste. Use spices to replace some of that… think blackened red fish instead of grilled red fish.
24. Take off the skin. Even more important if it is fried chicken. Better yet, buy skinless chicken.
25. I know that this goes without saying, but skip the supersize stuff. Go rent the movie “Supersize Me”- you will have a whole new outlook on life.
26. If you are going to have soups… make it a broth-based soup, not a cream soup.
27. Eat breakfast!! You need to get your metabolism going in the morning and this is the best way. Let’s face it, sometimes having something to eat is the only reason to get up.
28. DON’T eat from the bag.
29. Have a sweet potato instead of a regular potato
30. Snack- make sure to eat something healthy between meals so that you don’t go nuts when you finally do get something to eat.
31. Exercise!!!! Last but not least. You have to do something… even if it is just walking. Get some friends and make it happen.

Well, there is the list. Use it well.

more
categories

archives

Newk's Express Cafe