Weight Debate

Serves - 4
Serving size - about 1/4 cups each, plus 4 servings for another meal or snack

Ingredients
1 cup whole milk
1 cup water
1 cup rice, uncooked
2 eggs
1 cup evaporated milk
1 teaspoon vanilla
1/4 cup sugar
1/8 teaspoon ground cinnamon

Directions
1. Heat milk and water in a sauce pan.
2. Add rice and bring to a boil, lower heat to simmer, and stir mixture every 10 minutes.
3. Cook uncovered until rice is tender, about 30 minutes.
4. In large bowl, mix eggs, 3/4 cup evaporated milk, the vanilla, and sugar. Set aside.
5. Add remaining 1/4 cup evaporated milk to rice mixture.
6. Spoon 1 cup of rice mixture into egg mixture and stir. Pour egg rice mixture into remaining rice.
7. Heat pudding until it boils, stirring continuously.
8. Remove from heat, and sprinkle with cinnamon.

Nutritional Information Per Serving (mg = milligrams)
Calories – 190
Total fat – 5 grams
Saturated fat – 3 grams
Cholesterol – 67 mg
Sodium – 66 mg

These exercises should help you if you have trouble picking things up or holding on to them. It also will help you open things more easily, like a pickle jar. You can even do a couple of these exercises while you are reading or watching TV.

Example of exercises to improve grip strength:

1. Squeeze a Ball

• Squeeze a tennis ball or racquet ball, hold for 15 seconds.
• Repeat 8 to 10 times, twice daily.

2. Racket Sports

• Involve yourself in racket sports 3 times per week, such as tennis or racquet ball.

3. Chin-up Bar

• Hang from a chin-up bar until fatigued.
• Repeat 8 to 10 times daily.

Always be careful… what is easy for one person might be strenuous for you. Consult your doctor before starting any exercise program.

Different kinds of exercises work different muscle groups, and some exercises work many muscles. You should try to work all of your muscles each week.

Here are some exercises and the kinds of muscles used for each exercise, if you do the exercise correctly:

Sit-ups
Muscles worked – Abdominals.

Push-ups
Muscles worked – Chest, shoulders, arms, abdominals.

Jumping Jacks
Muscles worked – Buttocks, calves (lower leg), inner and outer thigh.

Swimming
Muscles worked – Nearly all major muscles.

Running
Muscles worked – Calves, front/back thigh, abdominals.

Jumping rope
Muscles worked – Shoulders, arms, abdominals, thighs, calves.

Walking
Muscles worked – Arms, abdominals, front and back thigh, calves.

Inline Skating
Muscles worked – Buttocks, inner and outer thigh.

Dancing
Muscles worked – Nearly all major muscles, depending on type of dance.

Squats
Muscles worked – Buttocks, front and back thigh, calves.

Hula Hoop
Muscles worked – Abdominals, lower back.

Always be careful… what is easy for one person might be strenuous for you. Consult your doctor before starting any exercise program.

Some exercises for arm power:

1. Free style arm stroke

• Swim by doing a continuous “free style” arm stroke without using your legs for 2 to 3 minutes.
• Rest one minute and repeat two more times.

2. Push-ups

• Do a minimum of 10 push-ups without resting between each one.
• Relax for 30 seconds and repeat two more times.

3. Crank the pedals

• Sit on the floor behind an exercise bike, crank the pedals with your hands at a significantly difficult tension for two minutes.
• Reduce the tension and continue to crank the pedals for one minute at slow speed.
• Reduce tension again and continue to crank the pedals for one minute at a slow speed.

Always be careful… what is easy for one person might be strenuous for you.

Eat More… Weigh Less!!

One way to lose weight is to replace some higher calorie foods with foods that are lower in calories and fat, and will also fill you up. A safe and healthy way to do this is to use more fruits and vegetables, along with whole grains, fiber foods, lean meats, nuts, and beans in your diet.

Example photos above:
607 calorie photo:

• Chicken, 1/2 breast, meat and skin fried with flour, bone removed
  218 calories, 9 grams fat, 0 grams fiber
• Macaroni and cheese made with whole milk, butter, and full-fat cheese, 1/2 cup
  270 calories, 14 grams fat, 1.5 grams fiber
• Baked beans with pork and tomato sauce, 1/2 cup
  119 calories, 1 gram fat, 5 grams fiber
• Total for meal: 607 calories, 24 grams fat, 6.5 grams fiber

293 calorie photo:

• Chicken, 1/2 breast, bone and skin removed, roasted
  142 calories, 3 grams fat, 0 grams fiber
• Sweet potato, half of one large, baked
  81 calories, 0 grams fat, 3 grams fiber
• Broccoli, 1 large stalk, cut up (about 1 cup)
  55 calories, 1 gram fat, 5 grams fiber
• Tomatoes, 3 slices of a large tomato
  15 calories, 0 grams fat, 0 grams fiber
• Total for meal: 293 calories, 4 grams fat, 8 grams fiber

1. Eat Fiber Foods
Eat breakfast fiber foods in the morning to help control afternoon cravings.
Examples:

• All Bran cereal
• Bran Buds
• Bran Flakes
• Spoon size shredded wheat
• Cornbread
• Oatmeal
• Raspberries
• Apples
• Pears
• Yams
• Squash
• Almonds
• Beans and peas
  Examples:
  • Kidney beans
  • Black eyed peas
  • Garbanzo beans
  • Baked beans
  • Pork and beans
  • Lima beans
  • Peas

2. Eat Anti-inflammatory Foods
Eat and drink anti-inflammatory foods to help counteract the effects of obesity. Examples:

• Green tea
• Omega-3 fatty acids found in fish and walnuts
• Coffee
• Vegetables
• Fruit

3. Eat Whole Grains
Examples:

• Amaranth
• Barley
• Brown rice
• Buckwheat or kasha, buckwheat groats
• Bulgur (cracked wheat)
• Millet
• Muesli
• Oatmeal
• Popcorn
• Quinoa
• Sorghum
• Spelt
• Teff
• Triticale
• Whole grain cornmeal
• Whole wheat bread, pasta or crackers
• Whole wheat cereal flakes
• Whole wheat flour
• Whole wheat sandwich buns and rolls
• Whole wheat tortillas
• Whole rye
• Wild rice

4. Eat Protein
Examples:

• Chicken breast, skin removed
• Turkey breast, skin removed
• Fish fillet – flounder, sole, scrod, cod, salmon
• Canned tuna in water
• Ground beef – lean or extra lean
• Shellfish – clams, lobster, scallop, shrimp
• Cottage cheese, non fat or low fat
• Egg whites
• Egg substitute
• Fat free cheese
• Beans
• Milk, fat free or 1 percent fat
• Yogurt, plain non fat or low fat
• Tofu
• Nuts and seeds
• Whole grains

5. Eat Fruits and Vegetables
Fruits and vegetables are part of a well-balanced and healthy eating plan.
Examples:

• Spinach
• Broccoli
• Tomato
• Carrots
• Watermelon
• Berries
• Apples

6. Eat Healthy Fats
Monounsaturated fats and polyunsaturated fats – Eat a little healthy fat before your meal, like one handful of nuts, to allow the satiety signal to go from your brain to your stomach, so you don’t overeat during your meal.

7. Drink Water
Staying hydrated is important, and remember to drink a glass or two of water before you eat. Your perception of hunger signals may actually be thirst signals.

A healthy eating plan is one that:

• Emphasizes fruits, vegetables, whole grains, and fat free or low fat milk and milk products.
• Includes lean meats, poultry, fish, beans, eggs, and nuts.
• Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.
• Stays within your calorie needs.

Water and Your Health

A person can live approximately a month without food, but, depending on the conditions, a person can only live without water for approximately one week. Water is vital for all life on Earth!!

The human body is made up of mostly water…

• Babies have the most – about 78 percent of their body is water.
• By one year – about 65 percent of their body is water.
• Adult men – about 60 percent of their body is water.
• Adult women – about 55 percent of their body is water. Fat tissue doesn’t have as much water as lean tissue, and in women, fat makes up more of the body than men. Fat people have less water than thin people (as a percentage).

The cells in our bodies are full of water…

• The human brain is about 70 percent water.
• The lungs are about 90 percent water.
• Lean muscle tissue contains about 75 percent water by weight.
• Body fat contains about 10 percent water.
• Bone has about 22 percent water.
• About 83 percent of our blood is water, which helps control body temperature, and digest our food.

The Miracle of Water…

• Water moistens tissues such as those in the mouth, throat, ears, eyes, and nose.
• Water protects body organs and tissues.
• Water helps prevent constipation.
• Water regulates body temperature.
• Water lubricates joints.
• Water lessens the burden on our liver and kidneys by flushing out waste products.
• Water carries nutrients and oxygen to cells.

How Much Water Should You Drink Every Day?
How much water you need every day depends on the climate you live in, your size, your health, your activity level, and if you are pregnant or breast-feeding. You lose water every day through normal functions, for example, breathing, when you perspire, and when you go to the bathroom, so you must replace the lost water every day by consuming liquids and foods that contain water.

Fluids are important for active people. Drink fluids before, during, and after your workouts. Water is a fine choice for most workouts, but during continuous workouts of greater than 90 minutes, your body may benefit from a sports drink.

The recommended amount of water for adults to consume each day to maintain good health is about 2.5 quarts (about 8 to 9 cups of water). Lack of water can lead to dehydration, a condition that occurs when you don’t have enough water or fluids in your body to carry out normal functions.

During certain situations, for example, hot or humid weather, activities that makes you sweat, altitudes higher than 8,200 feet, and illnesses or health conditions, you need to increase your fluid intake.

It is possible to drink too much water, but, in general, drinking too much water is very uncommon in healthy adults who eat an average American diet every day. Also, tell your doctor if you have excessive thirst and increased urination, it could be symptoms of a serious medical condition or disease.

Stay Hydrated
Don’t wait until you are thirsty to drink water. Usually by that time, you may already be slightly dehydrated. As we get older, our body is less able to sense dehydration and send brain signals of thirst.

Be good to your body!! Make sure you get enough fluids your body needs every day, And remember… water is the best beverage of choice.

Example of exercises for leg power:

1. Bicycling (for indoor exercycle or outdoor bike)

• Ride your bike at a rapid pace.
• Maintain this pace for 2 minutes, then rest for 60 seconds and repeat 2 times.

2. Sprints

• Run 100 yard sprints at a fast rate.
• Walk 25 yards
• Repeat 100 yard sprints a minimum of 5 times with a walk (rest period) of 25 yards between them.

3. Bench Stepping

• Place a sturdy bench or chair up against the wall.
• Step up and down at a rapid pace (step up with right foot, then left foot, back down with right foot, then left foot).
• Continue for 1 minute, rest 15 seconds and repeat 4 times.

Always be careful… what is easy for one person might be strenuous for you.

Deep vein thrombosis (DVT) occurs when a blood clot forms in the body’s deep veins, usually in the lower leg or thigh. Part of a clot may break off and travel through the bloodstream to the lungs, causing a pulmonary embolism (PE). An embolism can get stuck in the brain, lungs, heart, or other area, leading to severe damage, and, possibly death.

Estimates suggest that 350,000 to 600,000 Americans have a DVT or PE each year, and that at least 100,000 people die as a result. Many of those who have a DVT or PE also have complications that can greatly impact their quality of life.

DVT can occur at any age, that includes healthy people, young and old.

In most cases, deep vein thrombosis or pulmonary embolism develops in a person who has an inherited blood clotting disorder or other risk factor, and who experiences a triggering event. The risk increases for someone who has more than one risk factor at the same time.

Factors that increase risk are:

• Certain inherited blood disorders or factors that make your blood thicker or more likely to clot as well as a family history or previous deep vein thrombosis or pulmonary embolism.
• Overweight and obesity.
• Cancer and its treatment.
• Pregnancy and childbirth.
• In women, use of hormones for birth control or menopause.
• Smoking.
• People aged 50 or older are more likely to develop deep vein thrombosis.
• Ethnicity: African Americans and Whites are more likely than other groups to develop deep vein thrombosis.

Protect Yourself
1. When sitting for long periods of time (example – traveling or studying):

• Get up and walk around every 1 to 2 hours.
• Exercise your legs while you sit:
  • Raise and lower your heels while keeping your toes on the floor.
  • Raise and lower your toes while keeping your heels on the floor.
  • Tightening and releasing your leg muscles.
• Drink plenty of water, and avoid drinking anything with alcohol or caffeine in it.

2. Move around as soon as possible after having been confined to bed, such as after surgery, illness, or injury.

3. If you are at increased risk, talk to your doctor about wearing graduated compression stockings (support hose), and about medication (anticoagulants) to prevent or treat DVT.

4. Exercise regularly, maintain a healthy weight, and don’t smoke.

Deep Vein Thrombosis (DVT) is also called:
Blood clot in the legs.
Venous thrombosis.
Venous thromboembolism (VTE) – this term is used for both deep vein thrombosis and pulmonary embolism.

Muscular strength is the ability to move your muscle against a resistance. You need to push or pull against resistance to become stronger, such as your own weight like in push-ups, or using free weights (talk to an instructor before using weights), or even pushing the vacuum cleaner.

Muscle strengthening activities increases your strength and builds muscle. Getting regular exercise everyday keeps all of your muscles strong, and makes it easier for you to do daily physical tasks.

Examples of some muscle strengthening activities:

• Swinging on playground equipment or bars.
• Rope climbing, rock climbing, wall climbing, or tree climbing.
• Games such as tug-of-war.
• Resistance exercises using body weight or resistance bands (for kids)
• Resistance exercises with exercise bands, weight machines, hand-held weights (for adults).
• Sit-ups – curl-ups or crunches.
• Push-ups and pull-ups. For kids, modified push-ups with knees on the floor.
• Heavy gardening such as digging, or shoveling.
• Yoga

Adults need to do muscle-strengthening activities at least 3 or more days a week that will work all of the major muscle groups – the back, shoulders, chest, arms, abdomen, legs, and hips.

Adults with a disability
If you have a disability, regular physical activity can provide you with important health benefits, like stronger lungs, stronger muscles, a stronger heart, improved mental health, and a better ability to do everyday tasks.

Talk with your doctor before you begin a physical activity routine, and get advice from a professional with experience in physical activity and disability who can tell you more about the amounts and types of physical activity that are appropriate for you and your abilities.

Always be careful… what is easy for one person might be strenuous for another.

Got love handles? Got cellulite on your hips?

You may think that doing 1,000 crunches a day, or putting an electrical stimulator over your hips will eventually fry away the fat. But it won’t. Spot reducing doesn’t work!! Your body doesn’t work that way.

Sure, you can build muscle in different locations of your body based on what exercises you do, but there’s no way to “spot reduce” fat.

Usually the face is the first place you lose weight. You didn’t do face crunches, did you? Your body controls where it burns fat, and usually the first place you want to lose it most, is the last place it burns off.

The only way to address target areas is through an overall program that includes both stamina training and resistance training, as well as using a calorie controlled diet. With smaller portioned meals and more physical activity, you will reduce everywhere and make yourself feel better.

Source: Dr. Oz show.