The Senior Walking Fitness Blog

Hello Everybody,

A weight loss plan can be a good idea at any time. But how about aiming to be 14 pounds lighter by Christmas? Why should you? After all, nobody is going to see you in a bikini - unless you live in the Southern Hemisphere. So why bother? There are two good reasons. You have the time. It is easy to lose 14 pounds in 3 months and by doing it slowly you are doing it safely. The other reason is that sure as eggs is eggs - or maybe pudding is pudding - you will put on weight at Christmas. Almost everybody does. Perhaps it will be 3 or 4 pounds by 1 January. But you will still be 10-11 pounds lighter than you are today. What a good feeling when your friends moan about putting on weight and how they really must go on a diet in the new year.

So if you think this is a good idea you need a weight loss plan. Like any weight loss plan, that does not involve pills or voodoo, you have to make time for exercise and eat a healthy diet. You will want to keep this simple. So for exercise give yourself a slot of an hour a day. I know, you do not have an hour a day. Try half an hour in the morning and half an hour in the evening. You won’t start this immediately anyway, so there is time to get used to the idea. I would recommend brisk walking. You can cycle, but dressing up like a competitor in the Tour de France will eat into your hour, as will going to the swimming pool or gym. To walk you just go out of your front door and do it. Even in bad weather all you need is a waterproof and some good boots. It is the easiest option.

For your diet dump the junk food and fizzy drinks and eat plenty of fresh fruit, vegetables, whole grains, lean meat and oily fish like mackerel. This is the Mediterranean diet which I often recommend, and which has numerous recipes on Google. Do a search and you will be sure to find plenty of meals you will really enjoy. This is the basic daily diet, but an occasional treat is fine and there is no objection to drinking a small glass of wine with your Mediterranean food. So, while your friends are detoxing and popping pills and calorie shifting with not much effect, you are eating like an Italian and losing weight at the same time.

Aim to lose a pound a week and do not weigh yourself every day - your weight will fluctuate and you will get depressed if it is not always going down. Weighing yourself once a week is enough to monitor progress. In the first week walk for half an hour a day, it will be easy and get you started before you go onto an hour a day in the following weeks. At the end of a month you should have lost at least four pounds. It might be more and that is good news, but it should not be over eight pounds. If it is you will need to eat a little more food and take a little less exercise. You are not into fast weight loss and your body needs to take this slowly.

That is all there is to it. Monitor your weight weekly and monthly and with tweaks to your weight loss plan you should have easily lost that 14 pounds by Christmas. Then after your Christmas dinner and parties and general mayhem you can return to your weight loss plan knowing how to lose those extra pounds and any more pounds you would like to get rid of. It is not difficult at all.

See you soon,

28 September 2010

Photo. Quan Nguyen

Technorati Tags: lose weight, losing weight, weight loss diet, weight loss diet plan, weight loss plan

Hello Everybody,

Research on weight gain is ever ongoing. As well as keeping burgher bars in business overweight people support a great many scientists all working away to discover the reason for the epidemic of obesity. Those of us with simple minds might say obesity is directly related to the epidemic of junk food. But we are not scientists, so we could be wrong. Anyway, the latest offering from the research community is about the relationship between childhood obesity and flu. The British Daily Mail and other newspapers are reporting that adenovirus 36, a virus similar to flu, can attack the fat cells, thus causing weight gain in children. There is a tendency, of course, for a fat child to become a fat adult. So this is of interest to us all.

Researchers at the University of California, St Diego, have examined 124 children aged 8-18. They looked for antibodies created when their bodies were exposed to adenovirus 36. The antibodies were found in 15 out of 67 obese children compared with 4 out of the remaining 57 non-obese children. Children who had been exposed to the virus weighed 50 pound more on average.

The study leader, Dr Jeffrey B. Schwimmer, said. ‘These data add credence to the concept that an infection can be the cause or contributor to obesity’.

All very interesting. But when we look at research published in the media we should ask a few questions. How big is the sample? Has it been peer group reviewed? Is this publication of interim results, as a public relations exercise to gain more interest and more funding?

If we ask these questions of this research matters become complicated. It is not a very large sample and it does not seem to have been taken at random. The 67 obese children are about 54 percent of the sample. The American figure for obesity in kids of that age range is around 17 percent. So either the sample was from an atypical group or the researchers thought it a good idea to add a few extra fat children. This may not matter, but it would be nice to know.

The matter of peer group review is particularly interesting. The research was published as a report in Paediatrics - the prestigious official journal of the American Academy of Paediatrics. It is this report that found its way into the media and which suggests a possible relationship between exposure to adenovirus 36 and obesity. What is not published by the media is a peer group response raising doubts about the conclusions. It pointed to a number of studies showing obesity is associated with a substantially increased risk of vitamin D deficiency. Vitamin D is known to protect against colds and flu. Therefore obese children catch more colds and flu and would be expected to carry more antibodies than non-obese children.

So we have gone from a position where the media is reporting a likely connection between weight gain and flu to one in which there may be no, or little, connection. It seems to me that a lot more research is needed. We are not told, but perhaps this is an interim report aimed at raising awareness of a possible link between obesity and flu. That is a perfectly reasonable position for the researchers to take. I just wish the media had not got so excited about it.

See you soon,

25 September 2010

Photo. Cavale (Flickr)

For more on childhood obesity read this article.

Technorati Tags: child obesity, childhood obesity, flu related weight gain, increase in weight, weight gain, weight loss plan

Hello Everybody,

An important part of a healthy weight loss diet is meat. But not all meat is good for you. Some contains a lot of fat and some contains growth hormones which no sensible person would want to eat. So we need to know what type of meat to buy at our local store. Here are five of the best.

Chicken:  White meat is better than red meat and chicken is one of the most popular. If you do not eat the skin chicken is low in fat, and it is also rich in vitamin B12, which keeps your brain and nervous system functioning, together with iron and zinc. Chicken can be prepared and eaten in a multiplicity of ways and is cheap to buy. But do not buy too cheaply. Cheap chicken is often factory farmed chicken. Factory farming is, in many countries, an animal welfare disgrace. Not only are you supporting animal suffering but you may also be eating meat containing hormones and antibiotics. What you should do is buy free range chicken, and it is even better if the farm producing it is identified on the label. It will cost a little more than factory farmed meat, but will taste a lot better.

Per 100g 116 calories 3.2g fat (without skin).

Pork:  This is another white meat but it has more fat than chicken. If you eat pork chops cut the fat off. Beware of preservatives in ham and bacon. Pigs are another animal which is intensively reared and hormones and antibiotics are used in some countries. So only eat free range pork from a known source.

Per 100g 123 calories 4g fat.

Venison:  This is not the most obvious choice as it used to be expensive. Now it is less so, particularly in the UK where the deer population is out of control and culled meat is often available. Venison is a naturally healthy red meat and is either wild or free range. There is little likely-hood of it containing dangerous chemicals. The meat is low in fat and cholesterol and high in B vitamins, which help the body make protein and energy, it also contains phosphorous and iron. Deer can graze upland areas and so use land where other animals cannot thrive.

Per 100g 120 calories 2.4g fat.

Lamb:  Mutton contains a lot of fat, but lamb (a sheep under 12 months old) contains less and is another red meat which is good for you. It contains vitamin B3, said to protect against Alzheimer’s disease, vitamin B12 and zinc. Always look for lamb which is organic or pasture fed from known sources.

Per 100 g 156 calories 8.3 fat.

Beef:  This has been a stable diet for generations - the West was won on beef. But recently it has had a bad press. We are told that beef is high in chemicals, not to mention carrying a few unpleasant diseases as well. So why eat beef? Well it can be good for you. Beef contains vitamin B12, protein, riboflavin, niacin, iron and zinc and some lean cuts have an acceptable quantity of fat. Whether or not the beef you eat is healthy depends on how the animal was raised. Corn fed beef contains traces of hormones and antibiotics and E.coli is always there in the background infecting whole herds. So avoid corn fed beef. But grass fed beef is free of hormones and antibiotics and is a natural source of omega3 fats. This is well worth considering. Be aware that organic beef is not the same, or as good, as grass fed beef. Always try to obtain grass fed beef, although it may be more difficult to find.

Per 100g 188 calories 6.5g fat (lean roast beef).

So now we have our five best meats. There may be those of you who think finding healthy meat is so difficult they might just as well become vegetarians. Animal welfare considerations could also send you along that route. But for those who want to enjoy meat as part of their weight loss diet it is good to know that healthy meat usually equates with healthy, well cared for, animals.

See you soon,

Peter Stockwell

20 September 2010

Photo. Ron Hay

Technorati Tags: healthy weight loss, natural weight loss, quick weight loss, weight loss, weight loss programs

Hello Everybody

To lose weight part of your diet should be fish. But what sort of fish? The best are known as ‘oily fish’. These contain omega-3, essential fatty acids good for heart health, vitamin A which helps vision, and vitamin D important for the development of healthy teeth and bones. So oily fish are good for you? Yes and no. One of the less helpful results of our industrial society is that we pollute everything, including the oceans. One of the pollutants is mercury which, together with naturally occurring mercury, gets into the bodies of fish and so into the food chain. Small amounts of mercury are not a problem but a large amount can effect the brain and nervous system and is particularly dangerous for pregnant women and nursing mothers. So we need to make sure we are eating the right fish and not too much of it.

There are a number of oily fish, but I would suggest these three - and one to avoid.

Mackerel: This tops the list as it is my favourite. It can be cooked in a variety of ways and is high in Omega-3. North Atlantic mackerel is on the Natural Resources Defence Council’s least mercury list and so is safe to eat.

100 grams of fried mackerel contains 254 calories and 12g fat.

Herring: A cook can do fewer things with a herring than with a mackerel. But it is higher in Omega-3 and is on the NRDC’s least mercury list.

100 grams of grilled herring contains 203 calories and 13g fat.

Salmon: This is one of the most versatile fish and can be eaten in a multiplicity of ways. It is high in Omega-3 and is on the NRDC’s least mercury list. In principle fish farming is a good idea but farmed salmon do not benefit from the diet they receive and may contain dangerous PCBs. Farmed salmon is best avoided. So always eat wild salmon

100 grams of steamed salmon contains 180 calories and 12g fat.

Tuna: This is the one to avoid. Various species of tuna are on the NRDC’s moderate to highest mercury list. But also consider that this magnificent fish is being over fished to extinction. We are told it is only some varieties which are at risk. But as one variety disappears another one will become a target and disappear in turn. Food containing tuna is everywhere and it is likely that our grandchildren will never know what a tuna is. So avoid mercury risk and save the tuna at the same time by not eating any tuna products.

You may think that all you want to do is lose weight and not worry about mercury and saving the planet. But eating oily fish will certainly improve your health and add to your list of ingredients for tasty meals. Do not eat fish every day, but if you keep to mackerel, herring or wild salmon ,and are not pregnant or nursing a baby, the mercury risk will be minimal and your heart will be better for it.

See you soon,

14 September 2010

Photo. Helen Sotiriadis

Technorati Tags: eat oily fish, healthy fish diet, healthy heart, heart health, low fat foods, oily fish

Hello Everybody,

To lose weight you need to eat fresh vegetables. We usually think of vegetables as being cooked, but it is often better to eat them raw. Boiling destroys a lot of the nutrients, so if you really must have cooked vegetable it is best to steam them. Frozen vegetables are the next best thing if you cannot obtain them fresh. Canning removes most of the goodness and canned vegetables may contain sugar as well, so avoid canned vegetables.

The choice is enormous. If you propose to lose weight with a Mediterranean diet - and I recommend that you do - you will find the possibilities long and tempting. Fennel, baby peas, mushrooms, chestnuts, courgettes, peppers, asparagus, tomatoes, artichokes to name but a few. But whatever diet you decide to follow there are five vegetables (or what are thought of as vegetables) which top the list.

Carrots. Eating carrots will not make you see in the dark. That was a cunning British piece of wartime disinformation to explain the success of their pilots at night, who were actually using radar. But carrots will do a lot of other things for your health. They contain numerous vitamins and minerals, including vitamin A, which is indeed important for vision, vitamin C which assists growth and repair of tissues and keeps the skin healthy and firm, and vitamin K for good blood clotting to heal wounds.Carrots also contain calcium for strong bones and iron which enriches blood cells.

Calories per 100g, raw: 30kcal.

Spinach. Some people - and not only Popeye - think of spinach as a wonder food. I just think of it as good for you. It contains calcium, folic acid, which helps in the formation of blood cells and is recommended for women during pregnancy, and magnesium to turn food into energy. It is also rich in fibre, iron and vitamins C and K.

Calories per 100g, cooked: 23 kcal.

Celery. This is said to have blood pressure reducing properties as it contains pthalides which relax the arteries allowing them to dilate. It also contains vitamin C, fibre, folic acid and potassium which helps the kidneys.

Calories per 100g, raw: 6.4kcal.

Tomato. Tomatoes are really fruit, but it makes life easier to pretend they are vegetables. They contain large quantities of vitamins A and C and also provide lycopene. This acts as an antioxidant, said to lesson the effects of free radicals which damage cells.

Calories. 1medium/85g: raw: 14kcal.

Cucumber. Along with the tomato the cucumber is a fruit, although nobody ever thinks of it as one. Cucumber does not have the health giving qualities of some other vegetables, as it contains a lot of water, but it is a source of vitamins A and C. The skin contains fibre and it is a source of silica which helps maintain healthy bone and connective tissue. So cucumbers are well worth eating and they go so well with tomatoes I could not leave them out.

Calories per 100g, raw: 10kcal.

There are claims that some of these vegetables have cancer preventive qualities. This may well be the case, but they should not be looked at as doing more than helping us become healthier and slimmer. This in itself can prevent diseases of obesity which do include some cancers. But in my view the jury is still out regarding a direct link between vegetables and cancer prevention. Don’t ask too much of vegetables, just enjoy the flavours, eat what you like and lose weight along the way.

See you soon,

7 September 2010

Photo Alyona Burchette

Technorati Tags: best vegetables, best way to lose weight, healthy diet, lose weight, mediterranean diet, weight loss