Dieting - How much dieting is actually necessary to achieve results?

Q

"Hello!

I have noticed in the past that sometimes people don't actually diet or exercise that much and yet still manage to shed the pounds they were looking to shed. What are they doing differently? How much dieting [or exercising] is actually necessary to achieve results?

- Vanessa R."

A

Hello Vanessa!

Honestly, it varies with the person obviously, but the quick and easy answer is "not that much".

People can sometimes achieve amazing results just by reducing their caloric intake to the recommended amount for their body type (if they were over eating this will be more difficult for them to do because they will get cravings for their favourite foods) and combining their new "reasonable and balanced diet" with an exercise routine - something simple like jogging for 30 minutes every day or doing yoga for 30 minutes, or swimming, bicycling, or any kind of cardio activity.

30 minutes out of every day is a tiny portion of the 1,440 minutes a person has available in a day - we use 480 minutes just for sleeping. 30 minutes is only 2% of your day, but that 2% can make amazing differences if you use it for exercising.

For food it is all about calories in and calories out. The average female only needs approx. 1800 calories per day, and the average male only needs about 2000 calories per day. The exact number a person needs varies with their body type and their level of physical activity, which is usually based on their occupation. Athletes for example often consume 2500 to 3000 calories per day because they need the extra energy. But for the Average Joe, those numbers are unnecessary extra calories.

Unfortunately many people often eat out at restaurants, order pizzas, snack on junk food, etc - and their diet might be closer to 3,000 to 4,000 calories per day.

Let's pretend you're a man who we will call Average Joe who only needs 2,000 calories per day. At his normal weight he weighs 170 lbs.

But Joe likes eating junk food regularly and consumes closer to 2,100 calories per day, but he is only burning 2,000 calories per day during his daily activities.

Now here is the important part: 1 lb of fat is 3,500 calories.

Ergo if Joe keeps eating an extra 100 calories per day he will gain 1 pound every 35 days. He would gain roughly 11 lbs of fat in a year - and possibly start developing health problems if he does this over many years without changing his routine. In a single year (plus overeating during Xmas) he might go from 170 lbs to 185 lbs.

But lets pretend that Average Joe decided he wanted to reverse the process. By going on a healthy diet, and only eating 2,000 calories per day.

Joe's weight would then stabilize and stop going up. He would stay at 185.

Now he could try reducing his diet to 1,900 calories (or lower, which is problematic for your health if you go below 1,500) and would lose weight doing that (some of that would be muscle mass however, due to a loss of protein in his diet).

A better solution for Joe is to maintain that 2,000 calories / day routine - but ADD more exercise to his routine.

So for example if Joe weighed 185 lbs and then got into cycling and cycled 6 miles (or 10 km) every day then he would burn approx. 350 calories each time. (Note: It takes approx. 25 to 30 minutes to cycle that far at a leisurely pace - it isn't even cycling that fast.)

At 350 calories per day Joe would lose 1 lb (3500 calories) every ten days.

Which means Joe could be back at being 170 lb "Average Joe" in only 150 days.

And have more muscular legs to show for it. So truth be told he might actually be closer to 175 lbs, because he might put on 5 lbs of muscle (or more).

Note also that Joe could have also just skipped the diet and gone straight to cycling. At 2,100 calories - 350 calories, Joe would be losing 250 per day. Or 1 lb every 14 days. Thus it would take him longer to lose the weight, but he would eventually achieve his results (and still be able to enjoy the snacks he loves).

Eventually Joe would reach his goal and then would actually need to either decrease his cycling or increase his eating habits to balance his exercise activities with his diet. Preferably with healthier food so he puts on more muscle.

He might even add weightlifting to his exercise routine later - becoming a cycling and weightlifting aficionado. No longer is he "Average Joe". He would become "Hunky Joe".

So yes, back to Vanessa's question, people can make dramatic changes with relatively minor (but permanent) changes to their diet and exercise routine. It is really just a matter of math. Calories in vs calories out.

Note - The guy in the photo below is just a model. His legs are too skinny to be a cyclist.

The Hidden Dangers of Your Excess Abdominal Fat

Did you know that the vast majority of North Americans have excess abdominal fat? If you've been following the obesity epidemic in the USA and Canada then you know what I am talking about.

The most common thing that most people think of is that their extra abdominal fat is simply ugly, that it is covering up their abs from being visible, and makes them self conscious about showing off their body.

However, what most people don't realize is that excess abdominal fat in particular is also a dangerous risk factor to your health. Scientific research has clearly demonstrated that although it is unhealthy in general to have excess body fat throughout your body, it is also more dangerous to have excess abdominal fat.

There are two types of fat that you have in your abdominal area. The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles.

The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Visceral fat also plays a role in giving certain men that "beer belly" appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it.

Note - There is also "baby fat", which most people lose when they are kids or teens, but for people who are obese when they were children they might still possess some of their baby fat because they never used any of it as energy.

Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but having excessive visceral fat is even more dangerous than subcutaneous fat because of its proximity to your internal organs. Visceral fat dramtically increases your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases.

Another reason visceral fat is particularly dangerous is that it releases more inflammatory molecules into your body on a regular basis.

If you care about the quality of your life and your loved ones, reducing your abdominal fat should be one of your TOP priorities! There's just no way around it. Besides, a side-effect of finally getting rid of all of that excessive (and ugly) abdominal fat is that your stomach will flatten out, and if you lose enough stomach fat, you will be able to visibly see those sexy six pack abs that everyone wants.

So what gets rid of extra abdominal fat?

There really is only one solution: Exercise, in particular cardio exercises like swimming, cycling, running, jogging, etc. (Or more specifically, exercise + a healthy diet. You need to do both to fix this problem.)

You aren't going to find any cheap/quick fix solutions like a diet pill or anything like that which only targets your abdominal fat. [Ignoring liposuction, which is expensive and not recommended - especially in a day and age when you can get gastric bypass surgery to reduce your stomach to the size of an apple so you are forced to eat smaller meals and have no choice but to cut down on over-consumption.]

Thus, ignoring elective surgery, your only real option is exercise and a healthy diet.

Which honestly doesn't take that much time. Read any of the 6 Minute Cardio Workouts posted on my website.

Or read my recent post in which I answer the question "How much dieting is actually necessary to achieve results?"

And here is an important bit:

The people who only diet often end up yo-yo dieting and their weight going up and down.

The people who eat a healthy diet and exercise - no yo-yo-ing because the changes they make become lifestyle changes. Just straight results in which they make changes in their lifestyle by exercising more and eating more healthily, and they achieve results faster and safer than any fad diets ever could.

Want fast results that are permanent? Change your lifestyle.

And if you pick a sport that you enjoy, you will find the new lifestyle is a lot more enjoyable than you ever could of expected because the sport will help motivate you and make it fun to exercise.

The Crisis of Enablers

Q

"Hello! How do I get rock hard abs when my wife keeps feeding me such tasty (and unhealthy) food all the time?

- Jamie F."

A

You are preaching to the choir buddy. If it is not the wife doing it, then it is often your girlfriend, your mother, your mother-in-law, or even your grandmother - they all seem to want to 'fatten you up' on purpose, as if that would somehow be healthier in their mind's eye.

There are a number of ways you can get those "rock hard abs" you are dreaming of, but it is going to require a lot of work, a great deal of self-control, and a few dieting tips never hurt either.

Here are some tips that will help you.

Healthy Diet Vs The Enabler Spouse

#1a. If your spouse is spoon feeding you things you know to be unhealthy start limiting your portion sizes. Yes, okay, eat some of their cooking - it tastes good and it is polite - but don't pig out on it. Same thing goes for anything being pushed at you from in-laws.

Case in Point - This past weekend I went to Catholic baptism and the party afterwards - which had a great deal of food. One of the relatives apparently thought I needed more food and brought me not 1, but 2 beers to quench my thirst - and he brought me an extra helping of pasta without me asking for it. I did eat the pasta, but I did not finish my rice or the beef patty. In this case not finishing my plate basically signaled that I did not want any more - he did try and come back offer me more food, but I had the unfinished food still on my plate so I had a valid excuse for not accepting his ever generous offer of fattening me up.

#1b. So take that as a lesson. If you don't finish your plate it will be easier to limit how much you are eating when people try to give you more.

#2a. Eat when you are hungry and do not eat when you are not hungry. This is an easy one to follow, in theory. The problem however is that many people have a tendency to crave snacks when they are bored. I am craving a snack right now while I am writing this, but I have the smarts to realize that I have spicy kimchi in the house. So I eat something spicy and suddenly I don't want to eat any more. Instead now I feel thirsty. And once I have drank something, I don't feel hungry any more.

#2b. Spicy snacks are good - especially healthy spicy snacks. However filling up with water and spicy food is not always a solution. But healthy snacks in general make a great solution.

#2c. Thus if your spouse is pushing a snack towards you and it is a healthy one - and you are hungry - then go ahead and eat it. If it is an unhealthy snack then try a small portion of it, provided you are hungry currently. If you are not hungry then say so. "I am not hungry right now." Easy. Their feelings will not be as hurt as you might think they are.

#3. Know what you are eating. Know your enemy. If it tastes good, find out what is actually in it so you have a better idea of how healthy or unhealthy it is. Vegetables or fruits, it is probably healthy. If it is covered in sauce, gravy, sugar-coated or syrup then it is probably unhealthy. Knowing what things are good for you and what things are bad is half the battle.

Exercising to get those "Rock Hard Abs"

#4. Don't do ab exercises if you cannot even see your abs under a layer of fat. Why? You will be basically wasting your time doing weightlifting exercises to build muscle, when what you really need to be doing is cardio exercises in order to shed fat off your entire body. You cannot lose fat through "spot treatment". Spot treatment works for building muscle, it does absolutely nothing for losing fat. If you want to lose fat, then you need to be doing cardio exercises.

#5. When it comes to cardio exercises the more intense, the longer the duration, the better they will be at shedding fat from your body. It is really all about burning as many calories as you can during your workout period - and the longer your workout is, the more intense it is, then obviously you will be burning way more calories. Thus running burns more calories than jogging, but if you can only run for short periods of time then jogging can actually burn more because you can jog for longer distances and longer periods of time because of the sheer length of time. Running for 3 minutes vs jogging for 10 minutes, which do you think burns more calories? The answer is jogging. So imagine how much more you will burn if you jog for 57 minutes and the sprint for the last 3 minutes?

#6. Learn how to alternate high intensity exercises with low intensity exercises. This is actually really simply. Walk for 3 minutes, run for 1 minute, walk for 3 minutes, run for 1 minute, continue doing this for 60 minutes total. What is the benefit of this? It boosts your heart rate dramatically and gets the Afterburn Effect going. If you can trigger the Afterburn Effect you can burn double the fat for your efforts. Your metabolic rate goes up, you feel energized, your body starts burning fat stores like crazy, you don't feel hungry as much. This is a great way to burn fat in a hurry.

#7. Pick cardio exercises that you love doing. eg. If you love bicycling, then you need to be doing that more often. Every day if you can. Find exercises that you love to do and then keep doing them as often as possible. For me, my favourites are archery, boxing and swimming. And in the winter I also enjoy ice skating. But for you? What are your favourites?

Sometimes the Biggest Enabler is YOU

#8. Learn to control your own cravings. Sometimes it is not the spouse or significant other or relative who shoveling food in your direction. Sometimes it is you that has lost control. This means you need to control your own cravings, learn to measure your intake of food - and learn to make smarter choices with what you are eating.

The real trick here is realizing that you have self-control and that it is not the cravings that control you. It is you who makes the mistakes of giving in to your cravings. You still have control, but many of us choose not to exercise that control. It is not like the bacon has you in an arm lock and is forcing you to eat the bacon. You can choose not to - and you can also choose to eat 2 or 3 pieces and then stop at that small portion instead of eating the entire package of bacon.

#9. When faced with a enabling crisis (whether you are doing it or someone is giving it to you) what you need to do is ask yourself what do you want more? That pound of crispy bacon stacked high between two slices of bread, in what is an unholy combo of carbs and grease? Or that body you've been wishing you had but have always lacked the willpower to go after it? You can choose to eat smaller portions, you can choose to exercise more, you can choose to make lifestyle changes - permanent ones - that ultimately benefit you in your goal. It is a choice.

#10. Don't blame others for your downfall. Nobody is force feeding you. Yes, there are family members and friends who act as 'agents of enabling', but they are not forcing you to eat the things placed in front of you. You choose to do that of your own free will.

Blaming them is just an excuse. You need to take responsibility for your own actions and then act accordingly. You are not overweight because someone else is forcing you to eat and not exercise enough. You are overweight because you make a choice to eat too much and then not exercise enough to burn off the extra calories.

And burning extra calories takes extra work.

Take responsibility.

Do the work.

Eat small portions.

Stick with it for longer periods of time.

Don't give up easily just because the process is more difficult than you thought it would be.

Find ways to make exercising fun.

Stop worrying about the food your family members or friends push in front of you. If you make the effort, you can eat healthy, lose the fat, and achieve real change.

And then once you can actually see your abs then you know you are ready to do ab exercises to make them stronger and "rock hard".

Catastrophe! How to get back on the horse after binge eating over the weekend

We all do it once in awhile.

We go away on vacation, often for Thanksgiving, Christmas or some similar family or friends oriented event, and we end up eating too much.

So what do you do about it and how do you recover from it?

#1. Moderation is Key.

Sometimes overeating is unavoidable, but if you know you are going to be overeating because Grandma keeps pushing cake at you and you are trying to avoid a third helping here is a handy thing to say:

"I already ate two. If I have any more I might burst."

At which point grandma will leave you alone and focus her attentions on fattening up the younglings.

Having the willpower to lie to your grandmother may take some effort, but your quest for moderation will not be stopped after the second helping. The cascade of sweets will wear down your willpower, so each time you sit down and eat your goal should be to limit yourself to no more than two helpings.

Two helping of Aunt Marjorie's pie. Two helpings of Grandma's cake. Two cookies from the tray of cookies your mother brought with her to the event. You get the idea.

And at some point you should start to fill full, at which point you should reach for the water - drink your fill of water, and pronounce yourself full.

When amongst friends it may be an even more glorious smorgasbord of junk food. Chips, pizza, chocolates, candies - like a junk food filled Halloween party. Your goal here will be to avoid becoming the Cookie Monster, crumbs flying in every direction, shovelling it in two hands at a time.

Same deal as before, eat your fair amount - then drink a large glass of water and then you should feel full.


#2. Plan Ahead to Prevent Over Eating.
There are ways that you can prevent the junk food from storing as long-term fat. Amongst the best preventative measures are...

-Eat a solid meal before going out.
-Eat a good sized portion of only what you have been craving...OR
-Try a *little* bit of everything.
-Avoid excess alcohol. It will just make you more hungry. Focus on water instead and stay hydrated.

#3. Don't Repeat Binge.

Okay, so you tried moderation and prevention, and possibly failed miserably. Or maybe you were successful. Even if you were not, no biggie.

What you need to do is don't do it again the following day (eg. The Sunday after the Saturday Pie Eating Contest). Your body stores extra fat over longer periods. If you only slip once in a while, it will be burned off easily with exercise because the blood sugar will still be in your blood system for 24 hours, and balanced by good nutrition and exercise you will be fine. However if you binge again a 2nd day then your body will start reducing your blood sugar levels by storing it as fat instead. So the trick on the 2nd day is to continue moderation as much as you can. Hopefully you are still full from the first day and this won't be too hard.

Honestly, there is also a psychological benefit to this too. If you're eating really healthy 90% of the time, eating "bad" food is psychologically GOOD for you. Why work out so hard, and monitor food intake, if you can't let loose once in a while and enjoy having a sweet tooth once in awhile? As long as your calorie input is less or equal to the output, you will continue to lose/maintain weight. Falling off the wagon (or horse) is a minor setback. It's only when you are eating more than you burn on average, over the course of the week, that you should be worried about losing results.

#4. Post Catastrophe Clean Up, aka Getting Back On The Horse!

Exercise. Burn fat the next morning. You will feel better about yourself in a hurry.

Drink lots of water and herbal tea. Give your body a flush. Liquids are your friend. Staying hydrated will keep the metabolism revved, and will reduce bloating. You may end up needing to urinate a lot, but every time you do your body will be ridding yourself of excess chemicals.

Calorie cycling. Calorie cycling is just a theory, it has yet to be proven, but it is a sound theory that involves tricking your metabolism into changing itself. The technique is very simple: If you have a heavy calorie day, cycle with lower calories on the following day. Basically, just eat lighter the day after you binged. (I do a similar thing whereby I have a high calorie day every Friday, and the rest of the week is low calorie days. This way I maintain higher energy levels, but only eat excessively on Fridays when I hang out with friends.)

Eat lots of fruit and veggies. Your body needs a dose of nutrients. Fruits especially, and vegetables have a high water content, and both contain: vitamins, minerals, antioxidants, and fiber. Fill up on good stuff.

NOTE

One or two days of eating badly isn't that big of a deal. You don't need to be alarmist about it. Just get right back on the horse and don't worry about it. Stuff happens and you can't let the small stuff get in the way of your big picture.

So if you eat a whole chocolate rabbit once a year during Easter, no biggie. You will make it up through smart diet and exercise during the weeks and months and years after the fact.

Carbs Reducing Strategies for Weight Loss

There are many different fad diets on the market that restrict food groups, or eliminate them altogether! While this is not an ideal way to lose weight, cutting back on certain foods, like carbs can help you to lose weight.

However cutting out carbs entirely is not going to help you either.

Why? Well let us first ask what are carbohydrates?

Carbohydrates are different kinds of sugars and when they are not burned by doing exercise activities they are stored as fat. If you don't use your carbs, then you end up storing them.

Thus many low carb and no carb diets focus on the idea of eliminating sugars entirely. The plan goes that if you reduce your intake of carbs / sugar, you will burn your fat stores instead.

Which is true, you do burn your fat stores - and your muscle - and your brain matter - and damages your internal organs. But what this plan doesn't account for is "carb crashing", wherein your blood sugar levels drop so low that your body starts to run low on energy and it cannot drain from your fat stores quickly enough, so instead you feel sluggish, tired and slow. And dumber.

If you've ever been on a low carb / no carb diet, then you know what I am talking about. Your body is basically shutting down and trying to use as little energy as possible, and to get energy it starts draining resources from muscle tissue, organs, fat stores, everything!

However there are ways to around this.

#1. Eat lots of vegetables.

#2. Combine your veggies with lean meat.

#3. Reduce grain products - rice, bread, etc. This doesn't mean you avoid such foods entirely. Simply that you reduce how much you are eating so you are not reliant upon sugars for all of your energy.

Your end goal here is to make sure you are consuming lots of nutrients and protein (veggies and meat), while simultaneously reducing how much carbs you are eating.

The end result is that you will lose weight gradually and healthily over a period of time.

As opposed to carb crashing, feeling physically horrible as your body cannibalizes itself, and making yourself slower, dumber and weaker.

So why do people complain about carbs so much?

Carbohydrates are very common, and often inadvertently overeaten because bread, rice, pasta and similar foods are considered to be staples in our modern culture. They are easy to store, easy to make, and cheap. Healthy foods - veggies and meat - always cost way more than a loaf of bread.

The concept of smaller portions of carbs, lots of veggies and a serving of lean meat just doesn't sound as appetizing to people who have been raised on mashed potatoes, gravy and fatty meats - which tastes amazing, but it would be a lot healthier if the meat was lean, the gravy was low fat, and the potatoes had other veggies (eg. peas) mixed in with it.

Here are 5 tips for reducing carbs in your diet.

#1. Make burritos but instead of wrapping in tortilla, wrap in a big piece of lettuce. This is similar to the Korean dish samgyopsal, which is BBQ pork wrapped in lettuce.

#2. Dip veggies into hummus or yogurt instead of bread.

#3. Reduce pasta portion by half, serve with lean, skinless meat or tofu, and vegetables.

#4. Have an open faced sandwich with one slice of bread. This leaves room for a side such as cottage cheese, salad or hard boiled eggs.

#5. When snacking, opt for carrot sticks, apple slices, or even a salad instead of reaching for the bag of chips.

If you have trouble dropping weight feel free to contact me for an in-person nutritional consultation.

12 Tips for Weight Loss Maintenance

So you've lost weight? Congratulations! You've completed half of your goal, losing the weight. Now you need to keep it off.

Tip #1. Make lifestyle changes if you want your weight loss to be permanent. Going back to your old routine just isn't going to cut it any more.

Tip #2. Drink lots of water regularly. It keeps your body clean of toxins. Avoid caffeine, nicotine products and alcohol as much as you can. When with friends, stick to one drink if possible.

Tip #3. If you regain weight at some point don't go on a diet, instead change your eating/exercise habits so that you make permanent changes. Fad diets are temporary band-aid solutions. Never go on a diet with food/a plan you KNOW you cannot eat forever!

Tip #4. Take a cooking course. Learning to make more healthy foods at home and expand your knowledge of what you can make and eat will allow you to maintain your diet more easily by having a broader range of healthy food options in your repertoire.

Tip #5. Set a caloric intake maintenance range. Your goal now is to maintain your weight, not to continue losing weight or go back to your old ways. Set a range, practice it for a few months and check your results, and once you know that the range works stick with it. After several months it should already be a habit.

Tip #6. Avoid dining out. Unless it is a special occasion you should not be dining out. Restaurant food / ordering take-out is a very quick way to break your habits - worse if you get into the habit of eating out regularly.

Tip #7. Remember to snack between meals - healthy snacks like fruit, salads, nutty granola bars, etc. This was you won't be overly hungry and binge later. Binging = weight gain.

Tip #8. Keep exercising at least twice per week for 30 minutes. Just because you lost all the weight doesn't mean you should stop exercising. Pick your favourite exercises and keep doing them.

Tip #9. Get involved in more sports that you enjoy doing.

Tip #10. Try new sports or activities that you always wanted to try. eg. Archery, boxing, rock climbing, fencing, snorkeling, windsurfing...

Tip #11. Go outside on dates more often. Regardless of whether you are married or single, dating activities such as picnics, throwing a football around, long walks on the beach - now is your chance to enjoy your new physique.

Tip #12. Get a dog and take the dog for walks twice daily. The dog will keep you healthy and it will give you an excuse to go outside more often.

Again, congratulations on achieving your weight loss goal!

Also I want to note that you should avoid going further and LOSING TOO MUCH WEIGHT. That isn't healthy for you either. What you want to do is to maintain your ideal healthy weight. Not too much and not too little. Below is an example of what happens when someone becomes too obsessed with losing weight and loses too much.

How to Lose Weight while Eating in Restaurants

The problem with restaurants and eating out is that the average meal in a restaurant is so packed with calories that you are guaranteed to pack on the pounds if you are eating out in restaurants regularly.

Especially if you go to a fast food place like McDonalds where even the tiniest burgers are packed with hundreds of calories.

But it is possible to eat at restaurants and still lose weight. And I am going to tell you how...

#1. Soups.

Soups and stews are often overlooked on menus, when in reality they are often the healthiest things on the menu. A good veggie stew, with some chicken, beef or mutton in there will be a very nutritious and filling meal.

#2. Salads.

Salads can be very high on the nutrition - as long as you don't put too much salad dressing on there. Your best option is to eat your salad "vanilla", which means without any dressing at all on there. Just skip the dressing and you will be doing yourself a favor. Also skip the fake bacon bits (they're high in sodium).

#3. Vegan and Vegetarian Restaurants

Honestly, this is a great way to make sure you are getting a good healthy meal. Find vegan restaurants like Rawlicious in your neighbourhood. Toronto has several Rawlicious locations to choose from, but they also have locations in Markham and other towns near Toronto. There is also:

Blu Ristorante
Fresh
Paisano's Italian Garden Cafe
Kwality Sweets & Restaurant
Ho Su Bistro
Brar's Sweets
Freshly Made Catering
Mt. Everest Restaurant
Bistro Grande

So yeah, no shortage of Vegan restaurants in Toronto to choose from.

#4. Veggie Stirfry

If you see veggie stirfry on the menu then that is certainly an option. It will have a little bit of fat in there, but it will be mostly vegetables and will be a tasty option.

#5. Lean Meat

If you do opt for something on the meatier side of things aim for something has very lean meat in it. The leaner the better. Greasy bacon = Bad. A nice lean steak = Good. So if you see "steak and veggies" on the menu that is a good healthy option.

#6. Juice Vs Smoothies

Lets face it, wheatgrass drinks are not for everyone. I know wheatgrass is healthy, but I grew up on a farm and the stuff tastes horribly like eating weeds. And juice may seem like a healthy choice but is often packed with extra sugar. But if you see smoothies on the menu - eg. a mango smoothie - then you are in luck. Pick the smoothie!

CONCLUSIONS

Soups, salads, think veggies, lean meat and smoothies. Proof that you can eat healthy when eating out. You just have to learn how and practice some willpower when it comes to making smart and healthy menu decisions.

Understanding Weight Fluctuations

When it comes to dieting and exercising a person's weight is going to fluctuate dramatically from day to day. Weight fluctuations can be frustrating if you don't understand why it is happening, and why you sometimes seem to be going in the opposite direction.

A common myth is that exercise always equals weight loss. Except it is not always true. Often exercise equals muscle gain, which means weight gain. You might also be losing fat too, but it will be confusing as to how much muscle you are gaining and fat you are losing.

During a strict diet where a person is consuming less calories than their needs but still using the same amount of calories for their daily activities you will see constant weight loss as the body consumes fat stores to make up the difference. (During such a diet it is recommended they eat a fair bit of lean protein and supplement their diet with weightlifting in order to maintain muscle tone.)

During a less strict diet wherein a person doesn't know how many calories they are consuming then they might sometimes be eating more than they actually need and see combinations of weight loss on some days and weight gain on other days.

Note - Remember to weigh yourself in the morning before breakfast to get more accurate results. If you eat a meal, especially a large meal, weight measurements will give you an inaccurate glimpse of your true weight.

Large meals, extra water retention, binge eating are some of the biggest contributors to weight fluctuations, but there are other factors as well such as:

#1. Muscle Gain - Muscle weighs more than fat so even a little muscle gain can result in overall weight gain. This frequently happens when people are exercising, as people often gain muscle faster than they lose fat due to a combination of factors. Learn more by reading How Fast Can You Grow Muscle?

#2. Muscle Loss - It is common for people on fad diets to also lose muscle due to a lack of protein, vitamins and minerals in their diet. This can create a false sense of fat loss because your scales don't know whether you are losing muscle or losing fat. Often people gain the weight back after they quit the diet because their muscle weight can regrow at a faster weight due to muscle memory. See also Two Alternative Models for Predicting Muscle Growth.

#3. Inaccurate Scales - We've all done it at some point. We stepped on the scales and got a reading that was hugely inaccurate. To remedy this step off the scales and step on again to see if it gives the same results twice. You may need to double check 3 or 4 times to get a truly accurate reading. Electronic scales often need to recalibrate if they have been stored sideways, haven't been used for a long time, etc. Thus you need to give it some time to recalibrate.

Personal Note: I have to this myself often because I store my electronic scale sideways so whenever I plop it on the floor to check my weight I have to first wait for it to recalibrate by stepping on and off it a couple times and then finally getting an accurate reading.

Another possibility is that you have an old set of scales that uses a tension spring to measure weight, and the spring is old and worn out (and losing tension). Best option is to recycle it and buy a new set of scales.

If you have access to an old fashioned scale like the one below then absolutely use it. That is the kind of scale used by doctors because they are the most accurate.

#4. Too Much Salt / Sodium - Eating too much salt / sodium causes your body to retain more water and also more fat. Simply cutting all your salty foods from your diet can cause a sudden shift towards weight loss and fat loss. Eat more veggies and less salty foods and you can see a dramatic change. A constant over abundance of salty foods will cause your body to store more fat on a daily basis.

#5. Constipation - Nothing a quick laxative wouldn't fix. Otherwise try eating more foods that are high in fibre. Having a good bowel movement on a daily basis is definitely a good thing. Try to weigh yourself AFTER you've had a bowel movement and before you eat breakfast.

#6. Hormonal Changes - Women and men both suffer from monthly hormonal changes that can cause their weight to fluctuate. Hormonal levels can even be effected by your mood, as feelings of depression cause various hormones to be released which causes weight gain. In contrast feelings of happiness and contentment cause hormones which induce weight loss.

HANDY TIPS FOR COUNTERING NEGATIVE WEIGHT FLUCTUATIONS

#1. Don't weigh yourself every day. Instead pick a day (eg. Tuesday) and always weigh yourself on that day after your morning bowel movement and before breakfast.

#2. Keep track of your weight fluctuations from week to week by tracking them on a piece of paper that you keep near your scales.

#3. Avoid large meals, parties where you might overeat, binge eating, etc the day before you weigh yourself. Also avoid salty foods, caffeine, nicotine, alcohol, sugary treats and anything else you know is bad for you.

#4. Drink more water to bring your sodium levels down. Water also helps remove contaminants in your system from toxins, as water acts a natural detoxifier. Other natural detoxifiers include lemon juice, green tea, broccoli (although many other vegetables also work wonders), dandelion tea, fresh cranberry juice. Learn more about lowering your toxin levels.

ALTERNATIVES TO WEIGHING YOURSELF

A better way to judge your true weight is to look at how well your clothes fit. If your clothes feel roomier or baggier, then you've lost weight.

If possible try to also get monthly measurements of your body fat. This will give you a percentage of your total weight which is fat and a better idea of whether you are losing or gaining based on the percentage.

Try using fat calipers.

An old fashioned route is to use a tape measure. The tape measure will be less accurate around your middle (as you might gain muscle there if you are doing abdominal exercises) so I recommend also measuring your hips (as your body often stores fat in your buttocks instead) and keeping track of both your waist and hips measurements.

Eat Simple, Eat Small, Weigh Less

I try to write a lot about nutrition on here because that is often the biggest Achilles heel that people are facing when their goal is weight loss.

However the problem I find with writing about nutrition is trying to NOT sound preachy. I don't like preaching to people because it feels like I am trying to convince them to do something they don't want to do.

In the back of my head I sometimes even imagine what a 12 year old version of myself would say. "Booo! I hate vegetables! Give me more bacon!!!"

And sometimes the 12 year old in me wins, and I have bacon maybe once per month.

But if you consider I eat approx. 90 meals in a month - and the vast majority of those meals are healthy meals - I would argue I am winning most of the battles - and therefore winning the war.

And that is the piece of wisdom I want to pass on to other people out there struggling to control their inner 12 year old. Yes, you can still have bacon. But try to make it part of a healthier overall meal (like making a bacon, lettuce and tomato sandwich), keep the amount of bacon you eat relatively small. And don't go back for more.

Now take that philosophy and apply it to many of your other more unhealthy meals that you might enjoy.

#1. Pile on the lettuce for every hamburger you make for yourself.

Or if at a restaurant, ask for EXTRA lettuce on your hamburger. Pile it on there! Same with other healthy veggies you enjoy, get more of those on your menu item of choice.

#2. Learn how to make FAST HEALTHY FOOD. Examples below:

Pita Pizza. Spread canned diced tomatoes on a pita and season as you like, with pepper, basil, oregano etc. Spread a thin layer of shredded cheese. Add the toppings of your choice. Jalapeno peppers, mushrooms, green/red pepper, spinach diced onions and mushrooms are a few suggestions. Bake at 350 F for 4 to 5 minutes.

French Lunch. At the grocery store grab a whole grain baguette or bun, cheese and red grapes. This small meal is loaded with nutrition: Fiber, anti-oxidant fruit, healthy fats and protein. Remember to eat just a small amount of cheese.

Egg Muffin. Microwave an egg for 1 min in a cup. Add to a toasted whole grain English Muffin with a bit of cheese, thinly sliced turkey (or veggie alternative) and tomato. Season to taste.

Cottage Cheese. A good sized portion of cottage cheese (3/4 cup is ideal), diced tomatoes, and chopped scallion. Add some pepper. It is high protein and you will feel surprisingly full! Still hungry? Eat it on a slice of toast or with a side of carrot sticks.

Sandwiches. Learn how to make some unusual and tasty sandwiches that maybe you have never tried before. Apple slices, tomatoes, berries and more can make for some interesting, fast and healthy sandwich alternatives. Best served on whole grain bread.

#3. Eat Healthy Snacks Regularly.

It doesn't matter if it is apples, veggies, oranges, grapes or whatever. My personal favourite is carrot sticks. Just stock up on your favourite healthy snacks and make them your go to at 10 AM, 2 PM, and 8 PM so you are eating healthy in between meals.

#4. Always remember the Small Portions Mantra.

You don't have to eat like a pig to fill yourself up. Try eating smaller portions and eat healthy snacks in-between meals. What you will learn over time is that you will eat less during the larger meals if you are eating healthy snacks in between. With time your stomach will also shrink in size and it will take less food to fill you up and mentally you will realize you don't need large amounts of food.

#5. Break your Cravings for Carbs.

Try going on a low carb diet for 30 days and see if you break your cravings. That means only eating small portions of bread, pasta, rice, sugary foods. In 30 days your cravings for such foods should be diminished. Your goal during this is to stabilize your diet by introducing more healthier food into your diet and using those foods as your source of energy instead of heading straight for the high carb / high sugar foods.

#6. Learn How to Grocery Shop Healthy

Eating healthy doesn't have to mean a trip to an overpriced specialty food store, surrounded by items you have never heard of. Your normal grocery store has everything you need. Healthy nutrition can start with the staples you have on hand, and foods that are readily available in the corner store. Eating healthy means you can eat more often, feel satisfied, and lose the weight you have been wanting to drop. All while eating healthy foods that you already enjoy - you just need to learn how to utilize those foods more and buy them more often.

Extreme Heat effects your Workout and Diet

When it gets super hot and humid in Toronto you're going to be sweaty, cranky and tired. So how do you beat the heat and still manage to eat properly and get a good workout?

Today we are going to do some ol' fashioned myth busting when it comes to exercise and eating healthy in the heat. And give you some healthy tips along the way!

#1. Is it really hot enough to fry an egg? No, not really. And seriously, would you even want to eat the egg? Stick to frying your eggs in a pan instead.

#2. Does the heat actually make you more tired? Yes. Heat is very draining on your body and it uses a lot of your active energy just to try and cool your body down. Which means if you have air conditioning you will be able to sleep better at night.

It isn't just the heat however - it is also the humidity. Which means a dehumidifier in your bedroom can also help you to sleep better. And better sleep = more energy the next day and less likely to binge on sugary foods to boost your energy levels.

#3. If you feel so tired that you are nauseous and dizzy (or suffering memory problems) you may have heat exhaustion or heat stroke, and you should get to some place cool immediately and drink some cool water. When in doubt call 911.

#4. However, heat exhaustion doesn't mean you should jump in a cold shower or a pool. The shock could knock you unconscious. Your goal should be to SLOOOOOOWLY lower your body temperature back to normal. So a dip in a cool pool - not a cold one - will help. A cool / luke warm shower is also good. Drinking lots of water (not too much all at once) will also help. Avoid alcohol and caffeine, they will just dehydrate you further.

#5. Avoid very large meals on a hot day. Binging on food will just make you more tired. Your body is already working hard to maintain your body temperature, so digesting a big meal will just put more stress on it. Aim for smaller, lighter meals - and eat snacks in-between meals.

#6. When running / jogging don't drink ice cold water. Instead drink cool water that is only moderately cold. The reason is because your body has to expend energy to warm that water up. The lost energy then makes you feel more tired than you would normally be. By drinking only moderately cool water you don't feel the energy drain as much but are still getting the cooling effect. Some marathon runners prefer to drink water which is luke warm / room temperature that way they are minimizing their energy drain as much as possible and only want the water for hydration, not for cooling them down.

#7. The more fit you are the less effect the heat will have on your body, this is true - but that doesn't make you immune to heat exhaustion, dehydration or heat stroke. If you start to notice symptoms of any of these three seek shade, a cool place and water.

#8. A handy trick is to exercise AFTER the sun goes down. You can download a smartphone app that will tell you when sunrise and sunset is in your area or check it online. (I personally use one which tells me sunrise, sunset, a detailed hourly weather forecast and the weather forecast for the coming week.)

#9. If doing any kind of weight training outside on a hot day it is best to have a partner if possible. Long list of variety of safety reasons. And the list grows longer if you are older and / or unfit. Exercise caution.

#10. Sweating a lot doesn't burn more calories. It just means your body is overheating and trying to cool down. If you feel too hot you won't be able to exercise as hard. You can exercise much harder in cooler conditions because your body doesn't have to expend so much water, sodium and energy trying to cool you down.

#11. Sports drinks like Powerade and Gatorade help. Why? Because in addition to the water they also replenish sodium and calories. Gives you more energy, and the sodium means you can sweat more - which in turn cools you down physically - which in turn allows you to exercise harder because you don't feel as hot.

#12. If you're tempted for a beer on a patio, try to stick to just one beer. None is better, but if you fall to temptation try to limit yourself to one and then have a glass of water with it. Same goes with coffee and other caffeine drinks. Alcohol and caffeine dehydrates you because you end up using more water from your body just trying to flush the toxins from your system. (Which is why you will feel the need to urinate later after drinking alcohol or caffeine.) Exercising immediately after having alcohol is not recommended, but if you do try to rehydrate yourself by drinking a fair amount of water before, during and after the exercise.

#13. Your body adapts over time to hot weather. It is why we get sunburns on our arms for example and later our arms become more resistant to sunburns. It is in our genetics that we adapt to summer by getting sunburns a couple times and by the time we have a good tan going we don't burn as easily - but you can still get a painful sunburn if you aren't careful! So use sunscreen, wear a hat and avoid long exposure to the sun.

#14. Your blood vessels and sweat levels also adjust to the weather. You will start craving more salty foods and this is normal - the sodium in the salt replenishes your ability to sweat and keep yourself cool.

#15. A health tip for women and men. Antiperspirants contain aluminum in the form of toxic chemicals like aluminum zirconium tetrachlorohydrex gly - a chemical proven to cause lymph node and breast cancer in both women and men. If you are going to use an antiperspirant try not to use so much - or switch to deodorant instead.

Women who wear antiperspirant regularly have significantly higher chances of developing lymph node and breast cancer. In contrast most men use deodorant instead, which doesn't prevent sweating and instead just masks the smell - and thus men have significantly lower chances of lymph node and breast cancer because they aren't using antiperspirants as much as women do. This doesn't mean men cannot get cancer in those body parts, it just means that most men don't use antiperspirant and thus have lower chances. A man who does use antiperspirant regularly will have the same chance of developing lymph node and breast cancer as a woman who uses antiperspirant regularly.

Also your body is going to sweat anyway. Swiping some toxic chemicals on your armpits isn't going to stop you from sweating from head, neck, chest, arms, belly, back, legs and so forth. In its efforts to cool your body down your body will simply sweat from all available pores anyway.

Preparing Nutritious Meals with Little Time

Diet is a huge part of controlling your weight.

One of the most common obstacles is preparing healthy meals - and finding the time to do so. Many of us don't have the time to fuss over recipes in the kitchen. After a long work day many people are starving and don't want to spend the extra time chopping vegetables, cooking rice, etc - and thus reach for unhealthy fast food. It's completely understandable.

However I can give you tips on how to make better use of your time so you can food prepared in less time / optimizing your kitchen time, so it is there ready for you.

Tips For Preparing Meals / Snacks When You Lack Time

#1. Optimize Your Boredom

Even when you are really busy most of the time there will always be gaps in your schedule wherein you are bored and waiting for something else to happen. eg. The movie doesn't start for another 20 minutes, so why not chop veggies while you wait and then stick then in the fridge to stay cool.

#2. Rewatching Old TV Shows

Are you the type of person who loves rewatching your favourite TV shows and movies? Chances are you've already seen the show a dozen times and can recite the script - which means you can do other activities while watching it. (Note: You might just as easily use this time for exercising instead of healthy food preparation, both are good for.)

#3. Reading Time

Do you make time in your schedule for reading? Try an audiobook instead so you can listen to the audiobook while you have fun in the kitchen making healthy food.

Secondly, try reading some healthy recipe books for fun instead of the usual books you read for fun. They will give you more ideas for things you can make in the kitchen which take less time - or foods that can be made in advance and stored, making it easier to just warm it up later.

#4. Canned Soups and Stews

If you are going to make any kind of "fast food" at all I recommend healthy soups and stews. Open the can, pour in contents, add some extra chopped veggies (or peas, beans, pre-cut carrots), heat, stir continuously, cool and consume. Yummy and healthy!

#5. Peas and Beans

Seriously. They require no cutting. Just rinse with water and boil.

#6. The Sunday Night Action Plan

What do you do on your Sunday nights anyway??? Instead of relaxing and dreading Monday take ten minutes or so and create a work week meal plan. Aim to make something for dinner each night that will make good leftovers for lunch or even the following day's supper. You can even plan part of this in your head while driving or on the subway.

#7. Off from Work Early

If you get off from work early take that extra time to make a healthier meal. Plan for more time spent on a meal when you get off work early, and a really quick dinner when you get home late (soup and stew is great when you get home late).

#8. Make Food in Advance

Breakfast foods like Swiss Muesli can be prepared in advance and then stored. Certain kinds of soups can also be made in advance and stored (eg. Lentil soup).

#9. Ask for Help

It's so simple but if you have a teenager at home before you, ask them to chop vegetables. If they are too lazy to chop peppers then there is something wrong with them. You can also ask them to pick up healthy items at the grocery store, create the meal themselves (make a rule "You can make whatever you want as long as its healthy."

Nobody cares if the peppers look like they were cut by a blind woodcutter. Praise your teenager for a job well done.

#10. Use Frozen Vegetables

Frozen veggies are just as nutritious as fresh - especially if they are flash frozen. The freezing process does remove a bit of the taste, but all the nutrition is still there. If you're not entertaining then its no big deal to use frozen instead. Canned beans, legumes and chickpeas are also handy.

#11. Invest in Appliances

Handy things to have: A rice cooker, food processor, vegetable chopper, hand blender, pressure cooker, and crock pot. Or even just a big old stew pot - good for making one big soup which lasts multiple days.

#12. Combine Your Exercise and Cooking Time

One of the things I like to do - and you may find this silly - is that I will boil something in the kitchen and then do a series of weightlifting exercises while I wait. This saves me time overall and helps build my appetite.

#13. Make Smaller Meals

If you get home and are feeling starved drink a glass of milk first (or juice). It will fill up your belly part way so you don't feel as hungry. Then make a small or medium sized meal.

If you get home and are starving chances are more likely you will want to make a BIG meal - and making a big meal takes more time. By making something smaller you are doing yourself a favour by eating something that is more balanced size wise - and saving yourself time in the process.

#14. Make a Quick Caesar Salad

Another thing to do when you get home and are feeling starved make a quick caesar salad. A handful of lettuce, some croutons, some pre-chopped carrots, a little caesar salad dressing and that will sate your hunger.

While you eat your salad you can make something else that is nutritious that goes with it, eating while you cook. Saves you time and guarantees that you are eating a healthier balance. Combine #13 and #14 and you can - drink a glass of milk, eat a quick salad, make the healthier meal while eating your salad - and you will save both time and feel less hungry during the process.

#15. Buy Fruits and Berries Regularly

For snacks try buying fruits like apples, oranges and grapes regularly. Berries are also great, especially with yogurt.

Five Superfoods worth Eating

So-called Superfoods are called that because they are extremely healthy for you and good for balancing your diet out so you store less fat, burn more calories, and achieve a great nutritional balance.

1. Berries

Blueberries especially are packed with antioxidants. They prevent all kinds of disease and are known for creating age-defying skin. They have high amounts of vitamin C, E and B, and a ton of minerals. Strawberries and pomegranate also rate high. Buy frozen blueberries and mix into oatmeal or mix with low fat / zero fat yogurt. Berries go well with almost everything.

My favourite? Strawberry milkshake with fresh strawberries.

2. Beans, Peas and Pulses

Low in fat, high in protein and fiber, beans, peas and pulses are incredibly healthy, versatile and make a great entree on their own or as part of your favourite pasta dish, soup or new culinary experiment. Black beans go great with burritos, chickpeas are nice spiced, and almost any bean tastes great made into a heated or cold salad with some tomato and corn.

3. Broccoli and other Green Veggies

Broccoli is particularly notable for being nutrient dense, containing vitamin C, beta-carotene, calcium, folate and vitamin K. Frozen greens are just as nutritious as their fresh counterparts. Frozen spinach is really convenient if you like spinach. No picking through the stems and spoiled pieces, just heat and cook!

4. Nuts and Seeds

Use nuts and seeds in your cooking, for snacks and even healthy baking of oatmeal cookies. Many people are wary of nuts and seeds because of the high fat content (which to be fair, is Omega-3 fat so you want that anyway), but in moderate doses, they are full of fiber, protein, Omega-3's, vitamins and minerals. Raw almonds and walnuts are proven to reduce the risk of heart disease, prevent cancer, diabetes and they give you great hair and nails! The best seeds are sunflower and pumpkin when it comes to the nutritional value.

5. Oats

Oats! The breakfast of champions! Filled with protein, fiber, Vitamin E, thiamine, copper, magnesium, potassium, zinc and many others, oats have amazing health benefits: Reduced risk of coronary heart disease, lower cholesterol, and they keep you full for a very long time! I personally like my oatmeal as a cookie with granola mixed in, but that is just me. Homemade Oatmeal Granola Bars!

BONUS SUPERFOODS!

You weren't expecting just five were you?

6. Green Tea

Although all tea have antioxidants, green tea is less processed and has more flavonoids (the antioxidants). Green tea has been reported to assist weight loss by increasing the metabolic rate. Green tea has also been shown to reduce gum disease, prevent kidney stones, and reduce the risk of stroke and cancer.

7. Tofu and Soy

Packed with protein, minerals, vitamins and omega-3 fatty acid. It's known to prevent cancer, osteoporosis, cardiovascular disease, and ease menopausal symptoms. It also makes a great dairy alternative if you are lactose intolerant.

8. Orange Veggies. Carrots, Squash and Sweet Potato

Very high in beta-carotene. These antioxidants boost cell communication and strengthen the immune system. They protect the eyes from degeneration, and ward off cancer and heart disease. They also contain a ton of useful vitamins and minerals your body needs anyway!

9. Yogurt

Plain, no fruity stuff, and with live bacteria. Just don't leave it in the sun or a hot place for a long period or it will go bad. Yogurt heals the digestive tract, lowers cholesterol, boosts the immune system, clears skin and fights osteoporosis and arthritis. It's high in vitamin B6 and B12, in addition to calcium, magnesium, zinc and potassium.

Hot Dogs are Bad for You - But how bad are they?

Everyone knows hot dogs, cigarettes and greasy food is bad for you.

The Questions

How bad are hot dogs?

Is it possible to buy a healthier hot dog?

The Answers

Hot dogs aren’t nutritious – not even remotely. They’re made of processed meat and cholesterol-raising saturated fat and sodium.

The good news is if you read nutrition labels, you can find some hot dog wieners that are easier on your waistline and arteries. They're still not healthy, but they are better than the junk you are currently eating.

The average beef or pork hot dog (38 grams or kid’s size) contains:

110 calories
4 grams of saturated fat
350 milligrams of sodium

That is before the hot dog bun and any condiments.

“Jumbo Size” franks (75 grams)

approx. 230 calories
9 grams of saturated fat
740 milligrams of sodium

Shopsy’s All Beef Quarter Pounder (113 grams)

310 calories
11 grams of saturated fat (half a day’s worth)
1,120 milligrams of sodium (nearly a day’s worth for adults)

Indeed most hot dogs, buns and sugar-filled ketchup and other condiments are pretty bad for you. They raise your cholesterol and blood pressure numbers in an hurry. The heavy intake of processed meat – such as wieners, sausages, bacon, cold cuts – has been directly linked with a greater risk of colorectal cancer. So unless you want a doctor probing your bottom you might to avoid processed meats.

Also cooking meat to high temperatures (e.g. grilling hot dogs or frying bacon) forms heterocyclic amines, compounds shown to cause colon tumours in animals. Doing that with processed meats such as wieners also contain sodium nitrite, a preservative that helps prevent botulism food poisoning and gives cured meats their characteristic red colour, well its basically cooking your chemicals before eating them.

During cooking nitrite can also react with compounds naturally present in meat to form nitrosamines and nitrosamides, several of which cause certain cancers in humans and animals. Some weiner companies add sodium erythorbate (a form of vitamin C) to processed meat to inhibit this conversion and help minimize the risk - so they know their products are harmful, but they are trying to minimize that particular risk a bit... but what if the hot dogs you are buying don't contain vitamin C?

Even if you switch to chicken or turkey wieners you’ll still save saturated fat in the hot dogs. However most chicken or turkey wieners contain no more than two grams of saturated fat per serving so that at least is reducing the fat content. However it will still have lots of sodium.

Butterball Turkey Frank (56 grams)

470 milligrams of sodium, one-third of a day’s worth.

In contrast veggie dogs made from soy protein have no saturated fat and are much lower in calories than their meat and poultry counterparts. But they're still relatively high in sodium. However veggie hot dogs contain ZERO sodium nitrite.

Yves Veggie Cuisine Veggie Dog (46 grams)
60 calories
1.5 grams of fat (from canola oil)
390 milligrams of sodium

There are some companies which sell beef, pork or chicken wieners without sodium nitrite - including Life Choices Foods, Schneider’s, Maple Leaf and Loblaw - but you need to check the label to be certain.

Also, just a warning if you reading any labels that say "organic" or “natural” hot dogs, they often have similar or even higher levels of nitrites than normal hot dogs.

THE BIG TIP

Read the nutrition labels and don’t make hot dogs your regular fare this summer. An old fashioned hot dog once in awhile won't kill you, but eating them constantly will surely give you cancer.

Try to choose a wiener (38 grams) with no more than three grams of saturated fat and less than 400 milligrams of sodium and zero nitrites. At least then you are minimizing your risk.

Eating plenty of fruits and vegetables each day, especially roduce rich in phytochemicals called flavonoids such as berries, cherries, red grapes, apples, citrus fruit, broccoli, kale, onions – are known to alter the harmful effects of heterocyclic amines that form during grilling. So try to eat a balanced diet when you are not eating hot dogs.

The Dangers of "Skinny Fat"

Are you one of those people who only seem to gain weight around your middle while your arms and legs stay skinny looking?

Blame it on your genes. Research shows that thin people with fat paunches are at a higher risk of diabetes and cardiac disease than other people.

If you have skinny legs and a bit of a paunch but think that’s okay because your pot belly doesn’t really show with the baggy shirts and tops you wear, think again. You are prone to collecting fat around the abdominal area caused by a biochemical abnormality known as Metabolic Syndrome.

So, never mind the skinny legs because collecting fat around your abdomen is not a good sign as such fat is deadlier than subcutaneous fat which is distributed evenly beneath the skin. This is because increased belly flab means increased visceral fat found between the organs in the main torso. Visceral fat is more active and drains directly into the liver. Free fatty acids into the liver resist the action of insulin, a hormone that helps absorb the glucose from the blood stream. The end result is what causes diabetes.

Contracting diabetes leads to an elevated risk of a whole lot of other health problems including cardio-vascular diseases and kidney problems.

Skinny Fat Quotient

Worldwide, Body Mass Index or BMI is a commonly accepted measure of body health. A BMI of over 25 indicates that you are overweight or obese. But the "skinny fat" abnormality makes people more susceptible to diabetes even though their BMI is well within the international limit of 25. Therefore there is a need to more closely monitor people who have the skinny fat abnormality for diabetes - and some doctors are arguing that people with the skinny fat gene should be worried if their BMI is over 23 instead of 25 because of the greater risk of diabetes.

But we shouldn’t trust BMI alone to assess risk for diabetes. Instead doctors are encouraging patients with skinny fat to measure their weight using their waist circumference, measured in centimeters (cm). A measurement above 80 cm for women and 90 cm for men is a matter of grave concern.

Those people with a waist measurement above those numbers are more likely to have Metabolic Syndrome and a higher risk of cardiac problems than those who have normal subcutaneous fat under their skin.

Metabolic Syndrome symptoms and signs include low levels of HDL cholesterol (known as the good cholesterol), high triglyceride levels (a type of fat found in the blood), high blood pressure, diabetes and other cardio-vascular diseases.

Metabolic Syndrome effects young and old alike too. People with rich diets, low physical activity, spend all day working at a desk and dismiss a paunch as an aesthetic issue. But it’s more like a warning sign that they will get diabetes if they don't watch their weight.

Doctors and scientists recommend that people with "skinny fat" consider a change in diet to reduce saturated fats, a brisk walk for 45 minutes per day and a background check into your immediate family history of obesity or diabetes.

Culturally, we associate fat with prosperity and wealth, hence the term "Fat Cat". But those "Fat Cats" are developing insulin resistance and abdominal obesity at a young age because they are not exercising, dieting and watching their weight.

PERSONAL NOTE

Last Friday (May 31st 2013) I may have saved a man's life who went into diabetic coma while on a TTC bus here in Toronto.

I was en route to pick up new arrows at Tent City in North York when I got on the 60 bus at Finch station and I noticed a young man sleeping on the bus. At first I thought he had just fallen asleep and didn't know he was at Finch station. I said something to him and he didn't respond. I shook him gently. I shook him roughly. No response.

I then notified the driver and he tried to wake the comatose man. We checked to see whether he was breathing. Still breathing. The driver called for paramedics and the bus went out of service.

Diabetic coma can be deadly. So hopefully he made a full recovery. I got on the next bus so I don't know how the story ended. I hope he turned out okay.

What scares me is what if I hadn't noticed him? When would someone have noticed the poor guy wasn't moving or responding?

How to Reduce Stress using Exercise, Diet and Sleep

Q.

"Hello!

I have a very busy schedule with work and it is extremely stressful. It isn't really a lot of hours, but its the stress and I am not sleeping properly either. I want to exercise more, and I do have time on the weekends, but I don't feel motivated because I am so exhausted and stressed out from work. HELP!

Seriously, any advice would be extremely helpful.

- Jonathan R."

Stop stressing out!

A.

Hey Jonathan!

I am sorry to hear work has got you down so much. But let me try to help you with some very sound advice (which I have separated into three sections below).

SECTION #1. DIET

I noticed you didn't mention your diet at all. What you are eating is often largely responsible for how you are feeling. From a nutritionist perspective diet plays a huge a role (about 80%) in everything we do. Sleep and exercise also plays a role, but the percentage of each is small in contrast.

When people are stressed out they tend to crave comfort food. Foods that are high in carbs, sugar, etc. Breads, pasta, ice cream, chocolate, and also salty junk food. The reason is because these foods cause a temporary boost in endorphin levels. They're like a drug and they are addictive. The extra carbs later makes you feel worse, bloated and depressed, so you go back for more just so you can get that temporary boost in endorphins. Its a horrible cycle and its only made worse if you are under a lot of stress.

So how do you fix this?

STEP ONE - Don't go grocery shopping when depressed. Go when you are in a positive mood and only buy things that are good for you. Whole wheat breads/pastas, get yogurt instead of ice cream, buy lots of veggies and fruits (LOTS!), skim milk instead of 2%.

STEP TWO - When hungry, snack on healthy things. Don't starve yourself until later. Eat now and eat healthy. Starving yourself is both unhealthy and adds more to your stress levels.

STEP THREE - Plan your meals ahead of time to make healthier meals. Doing so will help regulate your stress levels.

STEP FOUR - Don't get rid of carbs completely. You still need them. That is why whole wheat bread/pasta is good for you.

STEP FIVE - Avoid junk food, but don't be afraid to indulge during parties and special events. You are there to have fun and relax. Enjoy! Don't punish yourself either.


SECTION #2. EXERCISE

Many people who come home from work and are exhausted just want to chill in front of a TV and not doing anything active all evening. However exercising for 30 minutes to 60 minutes between 6 PM and 8 PM will also help you get a better night's sleep and will reduce your stress levels dramatically. I don't recommend exercising after 9 PM because then you can get insomnia from getting "too pumped up". Basically if the sun is still up, its a good time to exercise. Once the sun sets, its time to relax and get ready for bed.

Plus some exercises are really good at lowering stress levels. But what exercises can you do at home that help lower stress?

OPTION ONE - Boxing. I love boxing myself. It is very good for cardio. Just doing shadow boxing by yourself for 30 minutes every night will both provide exercise and reduce stress. Other forms of martial arts are also handy, but more difficult for beginners to learn and do at home.

OPTION TWO - Yoga. Yoga is great for developing your core muscles and also reducing stress.

OPTION THREE - Weightlifting. Try getting some dumbbells to start off and lifting weights while watching your favourite TV shows. During commercial breaks do jumping jacks and then go back to the dumbbells. If you progress further with this get a barbell and do deadlifts during the commercial breaks, but be sure to learn how to do a proper Olympic style deadlift so your form is correct and you don't hurt yourself. Start off with weights that are just heavy enough that doing 10 reps is a challenge. If you can only do 5 they are too heavy. If you can do 30 without feeling a challenge, they are too light.

OPTION FOUR - For the weekends look for exercises you can do that get you outside and are either "low stress exercises" like going for nature walks and similar "low cardio exercises", or alternatively try "stress release exercises" like archery, boxing, martial arts. Look for fun exercises that you can enjoy again and again every weekend.

You may be exhausted after work and on the weekends. But if you make a plan to do these things you will find the motivation because you've made it part of a schedule.

SECTION #3. SLEEP

Having a balanced diet and regular exercise will help you sleep better, but there are also other ways to improve your sleep patterns.

#1. Close the drapes / get thicker/blacker drapes so you can block out the light. This way you don't have the light bothering you while you are trying to sleep.

#2. Get more comfortable pillows.

#3. Clean your bedsheets and make your bed regularly. A smooth and comfortable (and clean) bed will help you sleep better because it will be more comfortable.

#4. Some people prefer to fall asleep to music. Get a stereo or program on your computer (or app on your smartphone) with a timer which will play music and then shut off automatically after 45 minutes or so.

#5. Seek psychiatric help. Some people have problems sleeping at night because of old guilt / unresolved feelings. Might even be giving them nightmares. Facing your demons, apologizing to past enemies, visiting the gravestones of your loved ones, etc can also help you to sleep better at night once you've figured out what is stressing you out.

#6. Sex. Ahem. Yes, that could certainly help you sleep too. Great for reducing stress too! And its exercise!


If it is really purely work that is stressing you out and you can afford to make a career change, you might also consider that as a possibility. It really depends on how much you love your job or whether you only do it because you are chasing the almighty dollar. That is for you to determine, not me. I will say however that money is not everything and learning to let go of our stress over money can also lead to a happier and healthier life.

A career change, taking a year off to travel and relax, taking a sabbatical - they are all options if you have the resources and/or will.