Author: David Yochim

Cabbage, Beef, Tomatoes and Mild Chili’s

Here is a hearty meal that is simple to prepare and inexpensive to prepare and a good healthy meal to feed your family for dinner. Cabbage is quite the super food and provides quite a good dose of nutrition. It’s outstanding nutrient profile is especially high in vitamins C and K. In addition, eating cabbage may even help lower the risk of certain diseases, improve digestion and combat inflammation.

Cabbage is rich in vitamin B6 and folate, both of which are essential for many important processes in the body, including energy metabolism and the normal functioning of the nervous system. In addition, cabbage is high in fiber and contains powerful antioxidants, including polyphenols and sulfur compounds . Coupled with 24.9 grams of protein, this simple dish is quite the powerhouse meal.

This recipe serves four.

Nutrition:

211 calories per serving,

Carbs: 8.9 total grams carbs / 5.8 grams net,

Fat: 8.1 grams,

Protein: 24.9 grams

Fiber: 3.1 grams

Ingredients:

  • 1 small head of cabbage chopped, about 4 1/2 cups
  • 1 pound, 97/3 lean ground beef
  • 1 – 10 ounce can Rotel (tomato and chilis)
  • salt and pepper to taste

Instructions:

  1. Brown the ground beef in a skillet. If not using lean ground beef, be sure to drain off all the grease after browned.
  2. Once ground beef is browned, add chopped cabbage and Rotel on top, cover and let simmer about 35 to 40 minutes on low heat.
  3. Season with salt and pepper to taste and serve.

Obesity and Low Testosterone

Obese man pondering his Low Testosterone

Low testosterone has become a more common health issue today than in years past. The prevalence has skyrocketed in the last twenty years, along with obesity. Fellows, can you see the connection?

Guy’s, is your low testosterone levels the cause of your obesity?

Or, is it actually a result of your obesity?

The fact of the matter is, the answer to both questions could be a resounding “YES”. Correlation does not always equal causation fellows. The important take away is to do something about the condition, either way low testosterone levels have a negative impact on our lives. Those negative impacts affect more than your prowess in the sexual arena, so get over yourself. Your libido might be the least of your problems if you do not take care to maintain healthy levels of testosterone in your body.

Unhappy couple in bed. Erectile dysfunction.

What is Testosterone?

Testosterone is a hormone found in humans, as well as in other animals. In men, the testicles primarily make testosterone. Women’s ovaries also make testosterone, though in much smaller amounts.

The production of testosterone starts to increase significantly during puberty and begins to dip after age 30 or so.

Testosterone is most often associated with sex drive and plays a vital role in sperm production. It also affects bone and muscle mass, the way men store fat in the body, and even red blood cell production.

A man’s testosterone levels can also affect his mood. (1)

Low levels of testosterone, also called low T levels, can produce a variety of symptoms in men, including:

decreased sex drive

less energy

weight gain

feelings of depression

moodiness

low self-esteem

less body hair

thinner bones

Guy’s, as you can see, low testosterone has a negative effect on our overall health.  A sedentary lifestyle, sleep deprivation, insulin resistance, and nutrient deficiencies are common causes for low teste levels in men. It is important that we take care of our health, and we can help this through good nutrition and regular exercise. Low testosterone levels is a natural part of aging. But we do not have to just let it plummet because we want to sit on the couch to watch a game while eating chips and drinking beer on a regular basis.

Cream puffs to represent obese men

As a male, if you care anything in the world about manliness, there is nothing manly about being lazy and obese. There is nothing at all manly about not caring for your body enough to not properly nourish it through healthy foods and exercise. Trust me, if you are weak and lack stamina, everyone can tell. If bravado is your attitude, you are fooling no one with your charade. Being intellectually honest, we all know at least a few, or a good many who fit this profile. When you sit on your butt all the time eating cream puffs, a cream puff you become.

Do not waste your money on Testosterone Boosters

Today, we can find a huge plethora of testosterone boosters online, or at any retail outlets that sells nutritional supplements. If you have low teste, you need to consult your physician instead of trying to treat it yourself with supplements. Your physician can order blood labs to see if you actually need hormone replacement therapy (HRT) or not. The truth is, most of you can raise your levels with good nutrition and exercise instead of getting expensive, regular treatments.

Testosterone “boosting” supplements don’t contain actual testosterone or other hormones. Instead, they contain herbs and other substances that are supposed to increase your natural production of testosterone.

But the evidence that these products are effective is extremely limited. Just because you might experience an increase in your libido, it does not mean that you actually increased your testosterone level. Over the counter testosterone boosting products make extraordinary promises to restore your muscle mass, sexual function, and overall vitality. But proceed with caution if you’re thinking of using one. Most of the ingredients don’t actually increase testosterone levels, and some carry serious health risks.

If you are going to do anything at all that can affect your testosterone, do not be a fool and think you can do it on your own. Always consult with your physician and only do what they prescribe for you.

Weight loss and regular exercise will increase your testosterone!

Obese man after exercising

You might want a quick and simple fix to your testosterone levels, but what you need is a change of lifestyle. Good nutrition and exercise are what you need my friends. Creams, pills, and injections might do the trick for you, but so will moving your butt and good food choices. There is no quick fix, but there is a slow fix. The fix involves adjusting your diet to take in fewer calories and ramp up your exercise to burn off more calories. It’s the manly thing to do, and the time to start is now.

Foods That Kill Your Testosterone

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(1) https://www.healthline.com/health/what-is-testosterone

Understanding Hydration

Photo by Ethan Sykes on Unsplash

Spring has now arrived and many of us physical fitness buffs will be taking our activities outside where we can enjoy nature as we go at our favorite outside recreational activities. Some will go for walks, while a good many of us will go at our activity vigorously enough to raise a sweat along with our heart rates. While it is my personal opinion that outside exercise is great for everyone, we have to be quite vigilant about our level of hydration as dehydration can not only hurt us, it can kill us. ALWAYS seek medical attention if you have ANY signs or symptoms of dehydration!

Hydration might seem a boring topic, yet it is an important one as there are people who really do not understand the implications of both dehydration, nor the ill effects of over hydrating. It was through my following of Weight Watchers social media Connect where I really became aware of some of the crazy ideas which proliferate the internet, ideas which range from being mildly ill informed to down right dangerous. The mildly ill informed crowd would be the folks who make it a point to drink one to two gallons of water per day with no solid scientific evidence to back up their reasoning, it was just something they read on the internet they should do in order to lose weight easier. For most people, the worst aspect of this would be never being able to get too far away from a bathroom during the day as they will be urinating on a frequent basis. When this practice becomes harmful is if the individual drinks enough to suffer a condition called hyponatremia, or water intoxication. Water intoxication is a result of drinking an extreme amount of water in a short time which will cause the level of salt, or sodium, in your blood to drop too low. This situation is serious and can be fatal.

 A downright dangerous idea I saw perpetuated on Connect was by a very popular male “Connector” who appears to have little else to do with his day than to flex his muscles for selfie pictures which he constantly posts every day. Many people who are struggling with weight loss and are new to physical fitness hang on every word this gentleman writes on his page. This fellow who is a huge influence to a great many people once wrote about how he likes to workout while dehydrated. This is an old body builder trick for just before competition in order to make their muscles appear more “cut”, or to have a clear separation between each muscle group. While this ignorant practice might be good for him, it is beyond the pale, that he would put this word out to people who for the most part do not know better than to workout while dehydrated. I called him out on this and was blocked not long afterwards. I sure hope this individual never put out dangerous word like that ever again.

Friends, before I get further into dehydration, refer to the chart below and remember this as a rule of thumb in regards to hydration; there is no magic amount of water you need to drink each day for your health. The amount you need is going to be unique to each individual based on not only how much water is consumed, but how much water is taken in through other sources of liquid, including food. Look at the simple chart below and use that as a hydration guide. By the color of your urine, you can know if you are taking in too little or too much water. Note, the upper color is a light straw and does not represent entirely clear, like water, urine. If your urine can pass for drinking water, you have likely depleted a good amount of your body’s electrolytes and you will need to replenish them before partaking in vigorous exercise.

To get more into science of this topic, did you know that the human body is made up of about 60% water?

Adequate hydration for healthy digestion of our foods, proper breathing, and just about every basic function. When you are not taking in enough water, dehydration will happen which can lead into less than favorable side effects. Unfortunately, more than 70% of Americans may suffer from chronic dehydration according to doctors (1). And because it can come in the form of several different symptoms, many people fail to notice that they are dehydrated.

What is dehydration?

Your body requires adequate water intake for every function it performs. Dehydration can be mild, moderate, severe, or chronic depending on how much fluid your body is missing.

  • Dehydration is your body’s negative reaction to having a water deficiency.
  • Chronic dehydration is a condition where dehydration lasts for longer periods of time.

Again, without sufficient hydration, your body cannot perform its basic functions properly. No matter your age, dehydration can occur for several reasons. Babies and elderly people are more prone to fluid deficiencies than adolescents and adults.

Young children are most likely to experience diarrhea and vomiting which purges both electrolytes and water, which increase the chances of dehydration. Babies also do not have fully developed kidneys. This means they will retain less water than they store in their tiny little bodies.

Older adults naturally have less water in their bodies and often times will not realize they are thirsty until dehydration has already set in. Additionally, elderly people are more susceptible to dehydration if they take certain medications like diuretics.

Causes of dehydration

The causes of dehydration can vary per individual depending on certain lifestyles, genetic and environmental factors. Most people are prone to dehydration under specific circumstances such as exercising frequently, illness and exposure to heat.

Your body loses water every day just through breathing, sweating, going to the bathroom and through saliva. If you have a fever, diarrhea, or vomiting, you are excreting additional fluids that can worsen dehydration. People who are active, exercise frequently, and sweat a lot also have an increased risk of fluid deficiencies.

In addition, some digestive tract issues can make you more prone to diarrhea which is linked to dehydration. Some of these conditions include:

  • Irritable bowel syndrome
  • Inflammatory bowel disease
  • Gluten sensitivity

Always, make it a habit to increase your water intake when you are releasing more water than you normally would.

Signs you are dehydrated:

  • Not urinating enough, or your urine is dark yellow. A simple way to determine if you are dehydrated is by checking the frequency of your bathroom trips as well as the color of your urine. If you are not urinating frequently, and when you do it is a darker color of yellow, chances are you have moderate dehydration. The darker it is, and the less frequent you do urinate, the more likely it is you are dehydrated, period. Start drinking more water as soon as you see that your pee is a darker yellow.
  • Dry skin. Research shows that your skin contains 30% water which is responsible for elasticity and plumpness. Many people who show signs of dehydrating may sometimes appear sweaty but as you go through the stages of dehydration, from mild to severe, your skin will become drier. Your skin may also appear red and flushed if you are dehydrated. Applying moisturizing lotion can alleviate some skin problems externally, but drinking more water will help your internal bodily functions to maintain healthy, supple skin.
  • Bad breath comes from dehydration when you are prevented from creating enough saliva. And since saliva has antibacterial properties, the lack of production can cause bacteria growth in your mouth that can lead to bad breath. If you have “zoo breath” reaching for a glass of water may be more effective than a piece of gum.
  • Experiencing muscle cramps! Refer back to the idiot telling people he likes to be dehydrated when working out, and the harm this can cause people. Exercising frequently, or working in hot weather can make you dehydrated and cause muscle cramps. As your muscles work harder, they will stop functioning properly, especially in a hot environment. Excessive sweating from exercise or heat worsens dehydration and also causes you to excrete vital minerals like sodium, potassium, and magnesium. If you are experiencing muscle cramps, consider bringing a sugar free electrolyte drink as well as a water bottle and sipping on both throughout your day.
  • Fever like symptoms, having the chills and other flu like symptoms is commonly associated with infection. But dehydration is another culprit to having fever. When your body does not have adequate fluid levels, it becomes difficult for your body to maintain a stable body temperature which can lead to hyperthermia and fever symptoms. If you are experiencing flu like symptoms, immediately stop all physical activity you are doing and drink more fluids as well as electrolytes while you rest.
  • Not consuming enough water may result in fatigue, dizziness, and lightheadedness. Your brain is composed of more than 70% water so it is crucial to stay hydrated for optimal brain and body functioning. Severe dehydration can come in the form of confusion and feeling like you may pass out any second. If this occurs, take a seat, slowly drink water and give your body a rest before attempting any physical activity. Ensure you consume a source of essential vitamins and minerals from water filled fruits and vegetables such as cucumbers, apples and watermelon.
  • Craving sweets and sugary treats. When you are dehydrated, it is difficult for your body to release glycogen (which uses water) as your main source of energy. If you are experiencing sudden hunger cravings for something sweet or salty, there is a good chance that dehydration is making it difficult for your body to release glucose into the bloodstream to use as a fuel source. Instead of giving into this craving, drink a glass of water or two.

How to avoid dehydration and rejuvenate your body.

Here are some tips for bouncing back from dehydration and restoring your body’s proper fluid levels. ALWAYS seek medical attention if you have ANY signs or symptoms of dehydration!

  • Keep a water bottle next to you at al times. If water is constantly in front of you and readily accessible, you will most likely get in the habit of sipping throughout the day without even noticing.
  • Add flavoring to your water if you do not like the blandness of water. Consider getting a zero calorie sweetener to satisfy your thirst and taste buds.
  • Eat more vegetables. Aim for large servings of vegetables in each one of your meals. Some fruits and vegetables are made up of 90% water such as watermelon, cucumber, celery, zucchini and lettuce.
  • Limit caffeine and alcohol. Both increase the frequency of your bathroom trips, resulting in a higher chance of dehydration.
  • Drink unsweetened tea. If you like tea, a few cups a day can help you reach proper fluid levels while benefiting from antioxidants. Avoid sweetened tea as the added sugar can worsen dehydration.
  • Workout less during extreme heat. It is hard enough to maintain proper hydration when you are working out in an air conditioned gym. If you are experiencing chronic dehydration, consider less intense exercises while it is hot out.
  • Drink a bottle of water first thing in the morning. When you are asleep, your body is still excreting fluids. More often than not, you are slightly dehydrated after a full nights rest. Drinking at least one glass of water as soon as you wake up is a great way to restore proper fluid levels.
  • Drink water before, during and after exercise. Whether you are a beginner, or advanced in fitness, water intake should be one of your top priorities. We encourage drinking at least a glass of water three hours before exercise, sip on a bottle of water during your workout, and immediately after you finish.

Staying hydrated is key for optimal health and longevity.

Drinking enough water for optimum hydration can be a struggle for many people. Ranging from babies to older adults, dehydration can negatively impact your health at any age.

Putting conscious effort towards maintaining proper fluid levels will help you stay healthy and prevent dehydration from rearing it’s ugly head. If you are experiencing any of the tell tale signs mentioned above, consider adopting a few strategies above into your daily activity. Whether you are an athlete, construction worker, or live a sedentary lifestyle, drinking more water can help you improve your health and well being.

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How Much Water Do I Need?

(1) Claire Riley, AFPA Health, Nutrition & Fitness

What’s Your Weight Loss Goal, Health or Vanity?

Vain Woman

What is your most important weight loss goal?

Is it how you perceive that you are going to look?

Or are you more interested in having a healthy body?

In years past, possibly even today, girls wanted to grow up to look like their Barbie Dolls. Today, many want to emulate the popular models that can be found on Instagram any day of the week.  In either case, those dolls and internet models often have unnatural figures.

There is nothing healthy when physical appearance has been prioritized over health and intelligence.  But yet we can find this a majority of the time when people go onto diets. Too often, the weight loss goal is focused on vanity over health, and there is a price to be paid for this fallacy. The outward beauty often does not last when the body becomes unhealthy over the years. If you are over 40 years old, I guarantee you have run into someone who was a beauty back in school. Now, you wonder what in the world has happened to them. Sadly, you might even see this in yourself.

To the men reading this, you and I both know that we often have vanity problems too! Therefore, this article is not just for the ladies.

Beach scene

Now that winter has passed in the upper hemisphere, people are now beginning to think about how they are going to look at the beach. During the winter months, bodies can be covered with bulky clothes. But in the heat of the summer, bulges cannot be so easily hid. When we go to the beach,  our bodies are exposed for all to see. It is at this time of year when the winter doldrums are quickly fading away that our readership at David’s Way begins to peak.

People want  to be ready for the beach by Memorial Weekend at the end of May.  If this is your weight loss goal, by choosing vanity over health, you have already lost your battle. I’m sorry if that is a hard truth for you, but that is a simple reality. If you are over your ideal weight by 20 pounds or more, the best you can hope for is to look good by the end of the summer. Much more than that, and it will be next summer before your vanity needs will be met for the beach. If your skin has lost it’s elasticity, you are not going to look good in a bathing suit when you have loose and saggy skin. Loose and saggy skin is what happens when the significantly overweight attempt to lose weight too fast.

Your weight loss goal needs to be one of health over vanity.

You might as well get used to that reality, but that does not mean to not begin working on your weight.  Instead of focusing on how you believe you want to look, how about concentrating on losing bodyfat for optimum health instead? We never recommend that anyone ever try to lose more than one pound of fat per week. This amount, or even a half pound per week is far healthier than rapid weight loss that is usually brought about by extreme dieting.

Why rapid weight loss is not good for you.

The problem with fast weight loss is that it usually takes extraordinary efforts in diet and exercise . These efforts are often unhealthy and you are not likely to maintain them as a permanent lifestyle change. You need a lifestyle change that is sustainable for the rest of your life. Fad diets, weight loss hacks and extreme exercise ,might cause you to lose weight, but besides fat, you are going to lose lean muscle mass. By losing lean muscle mass, you are going to slow down your metabolism. This loss of lean muscle will only serve to make it harder to lose weight going forward.

if vanity is your priority, rapid weight loss will not make your body look healthy. Instead, you will find people asking you if you have been sick. The reality is, with rapid weight loss, you are not as healthy as you should be. Many people who go on rapid weight loss gimmicks and diets often malnourish themselves to lose weight. If your body is healthy, it will look healthy. If it is malnourished, that is how you are going to look.

With rapid weight loss, people often regain all of their lost weight, and then some. Rapid weight loss should only be done under the care of a doctor for specific medical reasons. If you do not have a medical reason to dump weight quickly, then put your vanity aside. Place your priority on getting healthy over looking good in the moment. You will be better off!

Benefits of slow weight loss.

Yes, it is difficult to remain motivated with slow weight loss since it takes month, or even years to achieve your goals. However, with slow weight loss, you will be much healthier and happier with yourself once you achieve your goals. You have to understand that your body can only burn so much fat within a week. After this, it has to resort to burning lean muscle tissue which is not a good thing.

Eating healthy is living healthy, it’s a lifestyle, a philosophy, a way of interpreting things. It’s  an attitude of being the best you that you can be. Your weight loss goal needs to be one of health over vanity. When you are healthy, you will feel healthy. A healthy body will result in a healthy appearance. Choose health over vanity, you will be more satisfied with your outcome once reaching your goal.

Why Rapid Weight Loss Can Be Bad

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Fresh Green Beans with Cherry Tomatoes and Sweet Red Peppers

This is an excellent side dish we enjoy with chicken. But you can pair it about anything you like. In fact, it can even make for a meal in itself. Good food does not have to be complicated or time consuming to make in order to be as healthy as it is delicious. The best thing about foods like this is being low in calories and dense in nutrition, you can eat about as much of it as you want, which is a good thing for people like me who really enjoy eating, yet still manage our weight.

This recipe with chicken serves four people.

Nutrition

Calories: 253,   Carbs: 3.4 grams, Fat: 7.5 grams  Protein: 38.4 grams

Ingredients

  • 4 – skinless, boneless chicken breasts
  • 1 Tbsp. olive oil
  • 1/2 pound fresh green beans
  • 1 pint cherry tomatoes
  • 1 1/2 sweet, red bell pepper
  • salt and pepper to taste
  1. Brown chicken breast in a skillet with olive oil.
  2. Add remaining ingredients with chicken, cover and simmer until vegetables are tender and done to your liking.

Eating healthy at home is inexpensive compared to going out, and is certainly a healthier option for your family. The best thing about simple dishes like this, is you can get creative with your favorite seasonings to make it your own.

Still Overweight Despite Exercising?

Overweight woman exercising

Help! I am still overweight despite exercising every day of the week.

I do not know what to do!

There must be something uniquely wrong with me.

At David’s Way, we have had many followers contact us with the above concerns. We can also check in on any weight loss social media platform and quickly find the same lament at any given time. People get frustrated because they believe they are doing all the right things with nutrition and exercise, but they are not. It gets frustrating when trying to explain this to those who have come to the belief there is something wrong with their body because they still cannot lose weight. They often will not accept that there is nothing wrong with their body, what’s wrong is what they are doing.

They are still overeating!

We cannot change the laws of thermodynamics. It is a simple fact that in order to lose weight, you have to consume fewer calories than you are burning. If you are still overweight despite exercising, you are still eating too many calories.

We cannot out exercise a bad diet!

This is the truth, even if you have cut back on the total volume of foods you are eating. You must consume fewer calories than you are taking in in order to lose weight. When we are overweight despite exercising, we are not doing what we need to be doing.

In order to lose weight, you need to eat low calorie and nutrient dense foods that will fill you up. Foods that are full of all the vital macro and micro-nutrients that will keep you satiated. Just because you exercised, it does not mean that you can justify eating a large value meal from your local drive through. One trip to a fast food restaurant alone can provide you with a full days worth of calories. You might lose weight if that was all you ate for the day, but when you add in other meals and snacks, you are still consuming more calories than you are burning.

Do not overestimate your caloric burn from exercise!

We often hear from our followers how many calories they burn in a day with their exercise. They are frustrated because they are still overweight despite exercising. People often believe it is because there is something wrong with their metabolism, and there is nothing that can be done about it. They are sadly wrong on each count unless there is a sound medical reason behind their inability to lose weight. We know that thyroid problems hinder weight loss, but sometimes even this problem is not as severe as people believe. Your doctor can help you with determining how much of an impact your thyroid will have on weight loss.

Overestimating the intensity level of exercise.

If you are new to exercise, what might feel intense to you may not be. When you are not used to your heart rate becoming elevated, and your breathing labored, it might seem intense because you have possibly never experienced this before.

  1. Intense exercise is when you have gone hard enough that you cannot speak more than a word or two at the most. You are out of breath.
  2. Moderate intensity is when your heart rate is elevated and your breathing has become labored, but you can still carryon a conversation.
  3. Low intensity is when your heart rate is not elevated and you can speak as easily as when sitting in your living room.
  4. You might get to an actual intense level of exercise, but I guarantee you will not remain there long. Unless you are a seasoned athlete, you are not exercising at an intense level for extended periods of time. Quit basing your caloric burn on what you are not doing.
The calories burned stated by your fitness tracker is quite possibly far off from what you actually burned.

This is a common problem. If your fitness tracker said you burned 1000 calories with exercise, do not assume that you can eat those calories and expect to lose weight. I never advise anyone to eat their calories earned from exercise because that would just be setting them up for failure. You need to figure your caloric needs and then adjust up or down as necessary. You can use our free Calorie Counter Pro feature by clicking the link.

From Stanford Medicine:

An evaluation of seven devices in a diverse group of 60 volunteers showed that six of the devices measured heart rate with an error rate of less than 5 percent. The team evaluated the Apple Watch, Basis Peak, Fitbit Surge, Microsoft Band, Mio Alpha 2, PulseOn and the Samsung Gear S2. Some devices were more accurate than others, and factors such as skin color and body mass index affected the measurements.

In contrast, none of the seven devices measured energy expenditure accurately, the study found. Even the most accurate device was off by an average of 27 percent. And the least accurate was off by 93 percent.

“People are basing life decisions on the data provided by these devices,” said Euan Ashley, DPhil, FRCP, professor of cardiovascular medicine, of genetics and of biomedical data science at Stanford. But consumer devices aren’t held to the same standards as medical-grade devices, and it’s hard for doctors to know what to make of heart-rate data and other data from a patient’s wearable device, he said.

A paper reporting the researchers’ findings was published online May 24 in the Journal of Personalized Medicine. Ashley is the senior author. Lead authorship is shared by graduate student Anna Shcherbina, visiting assistant professor Mikael Mattsson, PhD, and senior research scientist Daryl Waggott. (1)

Your metabolism may actually be slow. But this will not stop you from losing weight!

I do not want to be hurtful here, but I have to be blunt about this. Life is not fair, some people are indeed blessed with a higher metabolism than others. Some people can eat more calories than others and not gain weight. This fact is not going to change anytime soon for any of us.

Losing weight with a slow metabolism is possible, but you will have to make lifestyle changes to do so. It may not be fair that you cannot eat half a pizza when out with friends, but that is just the way it is for many people including myself. If I go out and eat just whatever is fun with my friends, I will gain weight. I have a slow metabolism despite the fact I am quite lean and dedicate 12 hours per week to strength and cardiovascular training. In order for me to maintain my current weight and body fat percentage, I only eat 2,270 calories per day. Otherwise I will gain body fat just like anyone else. I have been obese and know this from experience.

Despite differences in individual metabolisms, weight loss is the same for everyone. You must consume fewer calories than you burn. One pound of fat is 3500 calories. To burn that one pound of fat, you must cut back on your caloric consumption by 500 calories per day. We cannot change the laws of thermodynamics to fit our needs and wants. Life is not fair, therefore we must learn how to still live it the best we can. If you are overweight despite exercising, you have to make some changes.

You can do something about your metabolism!

Eat more protein!

Eating food can increase your metabolism for a few hours. This is called the thermic effect of food (TEF). It’s caused by the extra calories required to digest, absorb and process the nutrients in your meal.

Protein causes the largest rise in TEF. It increases your metabolic rate by 15–30%, compared to 5–10% for carbs and 0–3% for fats. Eating protein will help you feel more satiated and it will help to prevent you from overeating.

Protein is the macronutrient that builds and repairs all the tissues in our body.

Lifting weights is important for building and retaining muscle. Higher amounts of muscle will result in a higher metabolism.

Losing weight in itself is not going to increase your metabolism. When you lose weight, you must take steps to increase your lean muscle mass, or to at least maintain what you have. We do also lose lean muscle mass when we lose body fat.

Muscle is more metabolically active than fat, and building muscle can help increase your metabolism. Building lean muscle will enable you to burn more calories each day, even when at rest.

Do more cardiovascular exercise.

There’s no getting around it, the biggest caloric burn comes from cardiovascular exercise. Even just getting out for a good walk is an excellent way of burning calories. If you do not like running, then don’t run. You do not have to run or jog to enjoy the benefits from cardiovascular exercise. Besides hiking outside, I personally like my dual action exercise bike for zero impact cardiovascular exercise inside my home.

Ideally, you should exercise four to five times week for 30 to 40 minutes per week. The whole idea here is just getting out there and burning as many calories as you can.

Always ensure you have been cleared for exercise by your physician before beginning any type of exercise.

Weight Loss and Metabolism

(1)https://med.stanford.edu/news/all-news/2017/05/fitness-trackers-accurately-measure-heart-rate-but-not-calories-burned.html

 

Chicken Caprese

My sweet Loraine’s Chicken Caprese recipe is most excellent and easy to follow. The final results are quite delectable to say the least. I believe it is one of my new favorite meals. And to sweeten the deal, it is not superhigh in calories, nor unhealthy ingredients.

I am sure you will enjoy it!

Nutrition per Serving

Calories: 514  Carbs: 14.1 grams, Fat: 32.8 grams, Protein: 43.7 grams

Ingredients:

  • 2 – 4 ounce boneless, skinless chicken breasts
  • 1 1/2 tbsp olive oil
  • 2 – cloves garlic, chopped
  • 1 – half pint cherry tomatoes, halved
  • 1 tsp – dried basil
  • 1/2 tsp – black pepper, or to taste
  • 1 1/2 ounce balsamic vinegar
  • 1 1/2 cup – mozzarella cheese
  1. Preheat oven to 400 degrees.
  2. Brown chicken breasts in 1 tbsp. olive oil. Remove from skillet and place in baking dish.
  3. Sauté garlic in same pan with remaining olive oil.
  4. Place remaining ingredients with sautéed garlic evenly on top of chicken in the baking dish, then top with mozzarella cheese.
  5. Cover with aluminum foil and bake for 18 minutes, then remove foil and bake for an additional 2 to 3 minutes until cheese has slightly browned.

This tasty meal is quick and easy and packed full of satiating protein.

Enjoy?

 

 

Help, I Can’t Afford Healthcare!

Nurse checking vitals signs
Nurse measuring patient blood pressure

The statistic that 1 in 5 Americans can’t afford healthcare was being reported on my morning news today. The fact that twenty percent of our population can’t afford healthcare is alarming to say the least, so what can we do about it?

As it is for business owners, there is sometimes only a few things they can do in order to control their cost of doing business. They have little control of their cost of goods from other vendors, we have little control over the cost of our healthcare. Our local businesses have no control over the cost of their utilities and often no control over a majority of their expenses going to necessary outside sources. They are at the mercy of others not to raise their cost of doing business. We are in a similar predicament as we have no control over the rising cost of healthcare each year.

From US National Library of Medicine, National Institute of Health

In an era of rising health care costs and budget constraints, an increasing number of Americans have difficulty paying for needed health care services. Among the uninsured, finding a provider who offers affordable services is challenging at best, and the wait for an appointment with a provider offering free or reduced-price services can be considerable. For those with Medicaid coverage, state budget constraints may affect their eligibility for coverage, the services offered, or their ability to find a provider willing to accept the Medicaid fee schedule. Those with Medicare face copayments and bear the rising costs of prescription medications. Even the privately insured may face difficulties paying for care with rising premiums, deductibles, and copayments, and private plans that may not cover an adequate amount of their costs to ensure access to quality health care.

Recently, there have been renewed calls for universal health insurance coverage in the United States. While such coverage would help those who are currently uninsured, the extent to which they might continue to have problems paying for care under private or public insurance is unknown. Data from the Centers for Disease Control indicate that 6.8% of adults reported problems paying for care despite having private or public health care coverage.

What can we do when our insurance costs rise?

Can we control the cost of our medicines?

Are we able to do anything about our unaffordable healthcare cost?

There may not be anything we can do about the cost of our health insurance, but we can control the cost of our medicines and healthcare. You have more control than you probably know, but are you willing to do anything about it?

Do you feel helpless when you can’t afford healthcare?

Having a spouse with breast cancer and a couple of other health issues, I know first hand about the cost of health care. If you have never had a major illness in your home, you can’t imagine the costs associated with cancer. We have sky high medical costs on top of superhigh cost of medical insurance to add insult to injury. The charges to my insurance provider over the last year and a half are just about a million dollars now, and still rising. So yes, I am writing from knowledge and experience.

No Hill For a Climber, How Much Does Breast Cancer Cost?

What you can do when you can’t afford healthcare.

You can begin to control your healthcare cost by controlling the way you live your life. You can choose to eat healthy foods in moderation, or not. We can make choices to be more active or we can choose to be sedentary. The way we live our lives is a matter of choices we have made in the past, present, and future. Unless you are debilitated already, you do have control over your life. Our limitations usually come from within rather from outside of us. Choose to live as healthy as you possibly can if you can’t afford healthcare cost.

As reported by the Center for Disease Control, there are four main risk factors for preventable chronic diseases:

tobacco use

poor nutrition

lack of physical activity

and excessive alcohol use.

You have control over these life factors!

Overweight and Obesity

Eating a healthy diet, along with getting enough physical activity and sleep, can help children grow up healthy and prevent overweight and obesity. In the United States, 19% of young people aged 2 to 19 years and 40% of adults have obesity, which can put them at risk for heart disease, type 2 diabetes, and some cancers. In addition, obesity costs the US health care system $147 billion a year. (1)

Heart Disease and Stroke

 

 

 

 

 

 

Homemade Hamburger Vegetable Crockpot Soup

This hearty soup is a hit in my home. It is easy and inexpensive to prepare, and is as healthy as it is tasty. The great thing about this soup is you can make excellent use of left over vegetables with it.

Easy and healthy recipes like this are perfect for those who are on the go. You can prepare everything ahead of time, and then let the crockpot do the rest as you take care of your business. Healthy foods do not have to be difficult or time consuming to prepare. Nor do they have to cost you a lot of money.

Ingredients:

  • 1/2 pound 85/15 ground beef
  • 3 fresh tomatoes
  • 1/2 cup green beans
  • 1/2 cup peas
  • 1/2 cup sliced carrots
  • 1 cup long and wild grain rice
  • 14 ounces of beef broth
  • 2 1/2 stalks celery
  • 1/2 medium onion
  1. Brown the ground beef, then drain off the fat in a colander. Rinse the ground beef to remove any residual fat. Place in crockpot.
  2. Dice tomatoes, and add to crockpot with remaining ingredients.
  3. Season with salt and pepper to taste.
  4. Cook on high in crockpot for 6 hours.

This recipe makes 12 servings for 78 calories, 7.7g carbs, 3.1g fat, and 5.3g protein

 

Fiber and Carbs, Make the Connection

Fiber and Carbs

Fiber and Carbs are important components of healthy nutrition. Yet many people have a total lack of understanding of their importance to our health. Accordingly, when it comes to nutrition, it seems carbohydrates are the least understood macronutrient.  There are simple and complex carbs which also include fiber and starches.

Exactly what is the difference in these carbs, and why should we care?

Simple carbs are sugar

Simple Carbs

Simple carbohydrates are sugar which we add to foods to make them sweeter and highly palatable. Common simple carbs added to foods include:

raw sugar

brown sugar

corn syrup and high-fructose corn syrup

glucose, fructose, and sucrose

honey and agave syrup

fruit juice concentrate

Refined sugars are carbohydrates that have been stripped of all their nutritional value. Moreover, they are nothing more than empty calories which provide us a quick jolt of energy when we consume them. Refined sugars are digested quickly by our digestive tract which results in a rapid spike in your blood sugar and insulin levels after we eat.

In many countries around the world, sugar is a very large part of peoples total carb intake. Overeating and an increased risk of many diseases has been linked to the consumption of  foods which contain these refined sugars. Correspondingly, diets high in refined carbs also tend to be low in fiber which increases the risk of diseases like heart disease, obesity, type 2 diabetes, colon cancer and various digestive problems

Besides being added to all sorts of processed foods, the main dietary sources of simple carbs are white flour, white bread, white rice, pastries, sodas, snacks, pasta, sweets, and breakfast cereals.

Before you sit down with your next meal, think about your health implications !

fruits and vegetables

Complex Carbohydrates

Complex carbohydrates are far superior to simple carbohydrates because they are higher in beneficial nutrients, and fiber which make them digest slower. This action helps with managing blood sugar spikes after meals, therefore, complex carbohydrates are ideal for type 2 diabetics.

Fiber and starch are the two types of complex carbohydrates. Fiber is especially important because it promotes bowel regularity and helps to control cholesterol, .

The main sources of dietary fiber include:

fruits

vegetables

nuts

beans

whole grains

Starch is also found in some of the same foods as fiber. The difference is certain foods are considered more starchy than fibrous, such as potatoes.

Other high-starch foods are:

whole wheat bread

cereal

corn

oats

peas

rice

Contrary to what advocates of Keto will tell you, we need fiber and carbs in our diet. Complex carbohydrates are key to our long-term health, consequently, they make it easier to maintain a healthy weight. They can even help guard against type 2 diabetes and cardiovascular problems in the future.

What fiber does for us.

Dietary fiber is the parts of plant foods your body can’t digest or absorb, therefore, it isn’t digested by your body like proteins and fats. Instead, it passes relatively intact through your stomach, small intestine and colon and out of your body.

Fiber is commonly classified as soluble, which dissolves in water, or insoluble, which doesn’t dissolve.

  • Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.
  • Insoluble fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk. Insoluble fiber is a benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fiber.(1)

The amount of soluble and insoluble fiber varies in different plant foods. To receive the greatest health benefit, eat a wide variety of high-fiber foods.

A high-fiber diet:

  • Normalizes bowel movements. Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may help to solidify the stool. This is because fiber absorbs water and adds bulk to stool.
  • Helps maintain bowel health. A high-fiber diet may lower your risk of developing hemorrhoids and small pouches in your colon (diverticular disease). Studies have also found that a high-fiber diet likely lowers the risk of colorectal cancer. Some fiber is fermented in the colon. Researchers are looking at how this may play a role in preventing diseases of the colon.
  • Lowers cholesterol levels. Soluble fiber found in beans, oats, flaxseed and oat bran can help lower total blood cholesterol levels. It does this by lowering low-density lipoprotein, or “bad,” cholesterol levels. Studies also have shown that high-fiber foods may have other heart-health benefits, such as reducing blood pressure and inflammation.
  • Helps control blood sugar levels.  Fiber slows the absorption of sugar and helps to improve blood sugar levels. It is known that a healthy diet that includes insoluble fiber reduces the risk of developing type 2 diabetes.
  • Aids in achieving healthy weight. High-fiber foods tend to be more filling than low-fiber foods, therefore you’re likely to eat less and stay satisfied longer. High-fiber foods tend to take longer to eat and are less energy dense, which means they have fewer calories for the same volume of food. We always advocate eating low calorie, nutrient dense foods at David’s Way.
  • Helps you live longer. You have a reduced risk of dying from cardiovascular disease and all cancers when you increase your dietary fiber intake. (1)

Hopefully this article will help you to better understand the ins and outs of fiber and carbs to a larger degree!

Kicking Sugar To The Curb

(1) https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/