Want to keep a food diary? Don't want to enter all that stuff?  Take a picture, it last longer.

People who keep a food diary lose three times more weight than those who don't.  The first problem is most people quit a diet because of the relenting task of entering calories.  The second problem is you forget what you ate or how much you ate.  There is some good news. 

Research from the University of Wisconsin-Madison had subjects take a picture of all their food before eating.  Unlike food diaries, the photo acted like an instantaneous intervention and forced people to consider their choices.  The research concluded that photo food diaries are better than a written one.

MY ACTION STEP:  I use my camera phone to take snapshots of my meals and keep those photos in a file.  The first thing this does for me; If I want a slice of cheese cake I can look back and see that I already had 2 slices of pizza that day.  The second; I have no excuse for why I gained 2 lbs. in one week.

That's when a picture is worth a thousand calories.

One Life, Live It

Dr, Bruce

Exercise and Aging
People ask me jokingly, "do you have a solution to aging?"  I usually say," if I had a solution we would be rich!"  Well.... I have found a solution.  GET REGULAR EXERCISE.  Exercise is most important in slowing the aging process because it increases the amount of oxygen available to body tissues, a key determinant of energy and stamina. Walking and stretching is good.  Swimming is better because it exerts no pressure on the joints.  Swimming is great for arthritic conditions.  Exercise can ward off conditions such as arthritis, cardiovascular disease, diabetes, and osteoporosis, and because it releases endorphins into the body, exercise can also help overcome depression.  Our brains need exercise as much as our bodies do.  Science has found that brain cells do not die as we age if we keep our minds active.  Exercise increases the supply of oxygen to the brain.  Studies have found that no matter how old you are-whether you are in your sixties, seventies, eighties, or even in your nineties-you can benefit from exercise.
Dr. Bruce

Day 7 & 8

One week has already gone.  As I prepare to step on the scale, my mind is flooded with thoughts.  Did I do everything possible to lose weight this week?  Did I eat the right food, did I do the right exercises? Will this weigh in be a reward for 7 days of hard work, or will it be a reminder that no matter what I do the scale wins?  I'll be honest with you, the scale and I are not friends.  He is either completely honest or possessed by an uncalibrational demon.  Everyone will say,"you look so skinny," but He says,"you've gained 7 lbs."

OK! I've procrastinated long enough, here it goes...  Awesome! I have lost 5 pounds.  Not the 7 I had hoped for but I'll take 5.  Here is the great news.  It's 5 lbs. of FAT.  I drink more than 4 lbs. of water per day, so it's not water weight.  My calorie intake is more than 40 percent protein and I'm doing resistance exercises, so it's not muscle weight.

The things I'm going to change this next week will be to add more cardio and eat more vegetables.

Light and Lively
Jerimy

Day 5 & 6

Everything is going well.  I'm very surprised with myself.  I've tracked my food intake for 6 days straight.  I've stuck with my exercise program.  I have averaged about 1700cal per day.  I ate 5 meals per day.  For exercise I've done cardio and weight lifting on alternate days.  I'm sleeping like a baby. 

The thing I've learned this week is the nutritional values of certain foods.  Most protein will have about 100 cal. per 3 oz.  Carbohydrates will usually have 200 cal. for a cup of rice or beans and for 2 slices of bread or bagel.  This will help me when I eat out.

Still going,
Jerimy

Well I found where the extra salt was hiding.  IN MY KETCHUP!  I know, I was just as surprised as you.  I was born with a ketchup pack in my hand and I introduced my wife to ketchup when we met.  I thought I was using a low calorie dip for my chicken.  It was low calorie but I turned out to be the dip.  The Mayo Clinic suggest we consume between 1500 to 2000mg of sodium per day.  Excessive sodium leads to high blood pressure, edema, kidney and liver disease. 

If you feel as bloated as a blow fish in the afternoon, you could have a high sodium intake.  Just because you don't add extra salt to your food doesn't mean that someone else hasn't.  If it comes in a can, box, bag or bowl it's possible that someone has added extra salt.

Bloatedly yours,
Jerimy