Question of the Week: Restaurants Feature Nutritional Info?

Do you think that restaurants must be forced to feature the nutritional information of all their menu items for their customers to easily access?

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Personally I believe that in order for customers to be well-informed about their choices, labels should be provided with nutritional information displayed. Whether they choose to read the information is up to the individual customer.

Just the other day, I was feeling peckish at the mall and so thought I'd grab a quick bite at McDonalds. When I read the poster with all the menu choices and their corresponding fat and calories, I actually changed my original choice.

I realize that this will cost the restaurants more money, and this cost will be transferred to the customer through higher prices, but I feel it's a cost I'm willing to pay for.

What about you?

Ask the Expert - Skipping Meals to lose Weight

Is skipping meals a good way to lose weight?

Many people try to control their weight by skipping meals, however, this can harm your health because of missed nutrients. If you eat nothing at breakfast, you can become ravenous and overeat the rest of the day. Having several mini-meals will increase your energy, add variety in your diet and help maintain your weight. Eating breakfast is one of the most efficient ways to get the body off to a good start.

Instead of skipping a meal, try simple changes such as cutting out high sugar soft drinks and quitting a simple donut-a-day habit. This can lead to an decrease of over ten pounds in a year.

Also, the time of day you eat calories won’t affect your weight. As long as you eat the same number of calories and maintain the same activity level over a 24-hour period, it doesn’t matter what time it says on the clock.

Blessings on the road to health!

Got questions? Post your question in the comment section and your name will be entered in a draw on May 31st for the prize of the Fit for Faith e-book series.

Ask the Expert: Can stress be controlled?

Can I control my own stress level?

Happy events (birth of a child, being promoted or moving to a new home) sometimes can be just as stressful as sad or irritating ones. Everyone sees situations differently and each person has different coping skills. What may be extremely stressful for one person may not be the least bit for another. Having enough stress, but not too much, is the secret to maximizing productivity.

You do have some control over your stress level. Become aware of how your body tends to react under pressure, and learn to relax when you notice signs of physical tension. This helps you to head off more serious stress-related symptoms. Television, radio and newspapers reflecting negative stories and bad news can effect your stress level so limit your media input to control your stress. Also make time for hobbies and ways to relax, even 15 minutes a day, to make a difference in controlling stress.

Blessings on the road to health!

Got questions? Post your question in the comment section and your name will be entered in a draw on May 31st for the prize of the Fit for Faith e-book series.

Question of the Week: What's the Worst Fitness Equipment

What is the worst piece of equipment you've ever used?

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For me, I think the worst fitness machine has been the home rowing machine my girlfriend had in university. She stored it under the stairs and offered it to all of us roommates to use. I remember using it once or twice but found it so jerky and difficult to pull that I didn't continue... neither did she.

Imagine my surprise years later when I tried the "real" rowing machine at the YMCA and liked it!

So do tell…what equipment rates worst for you?

Ask the Expert: Wear Sauna Suits for weight loss?

Can wearing a sauna suit, plastic wrap or rubber jumpsuit help me to lose weight? And can I use an electronic stimulation device instead of doing hundreds of sit-ups?

Simply no, there is no substitute for your own effort. These suits are usually made of a material that holds in body heat, causing perspiration. The perspiring leads to dehydration and a temporary body-water weight loss, not a fat loss. Overheating is not only useless but also dangerous.

The amount of electricity needed to stimulate a muscular contraction equal to doing one sit-up would inflict more pain than anyone could tolerate. No device develops a better body without any work on your part. There is simply no short cut to weight loss.

Blessings on the road to health!

Got questions? Post your question in the comment section and your name will be entered in a draw on May 31st for the prize of the Fit for Faith e-book series.

Question of the Week: Whose fault is child obesity?

Whose fault is it that kids today are obese?

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Although I don’t think it’s fair to point fingers, in this case, I do believe it’s the parent’s fault. I know that there’s a lot of pressure from media to eat at Burger King, KFC and Dairy Queen, but who said that it has to be a weekly event? When I grew up, my parents took us out maybe once every 3 months! And when we did go to McDonalds, we were allowed a burger, fries and a drink – no supersizing back then.

We were also told to “go play outside”. But more often than not, my parents came with us. I remember hiking through the back woods, swimming at the local YMCA, and biking through the neighbourhood.

My parents cared enough to say “no” to regular food outings and “yes” to exercise. They cared enough to say “no” to video games and “yes” to veggies.

So do tell…who do you think is at fault?

Ask the Expert: Exercise While Pregnant?

Should women who are pregnant diet or start an exercise program?

The pre/post natal woman should not try to restrict calories, but on the other hand, they don’t need to overeat either. Dieting during pregnancy can lead to low weight gain, which in turn, is associated with a lower birth weight. Most women will gain between 25 and 35 pounds.

Exercise is important for both the pre- and post-natal woman. Women experience some calcium loss from their bones during pregnancy because of its transfer to the developing fetus and this can result in a calcium deficiency if sufficient calcium is not replaced in the diet. Exercise will help to strengthen bones by strengthening muscles, and this can help to counteract the effect of calcium lost. Regular exercise will also keep the pre-natal woman in shape for labour and delivery. After delivery, exercise will help to gain much-needed strength and endurance, boost energy and decrease stress.

The pre/post natal woman enjoys the same benefits from fitness as the “normal” person. However, this is not the time to try to increase fitness by increasing workload. Participants should be encouraged to monitor their own effort and comfort in order to stay aerobic and injury free.

Blessings on the road to health!

Got questions? Post your question in the comment section and your name will be entered in a draw on May 31st for the prize of the Fit for Faith e-book series.

Ask the Expert: Set Point

I've heard of something called a "set point" in relation to weight loss. What is it? Another real and mysterious part of losing weight, or nothing to be concerned about?


The “set point” is the range of weight at which your body is most comfortable.

Your weight is the sum total of your bones, organs, fat, muscles and other tissue. You can have influence over the weight of fat and muscle in your body, but generally not the weight of your organs and other tissues.

Your body builds fat cells as a baby, in puberty and again in pregnancy. Once we have a fat cell, we cannot get rid of it. The number of fat cells remain the same. What we have control over (through exercise and healthy eating) is the amount of fat each cell contains.

However, we need to take the emphasis off the number on the scale and focus on body composition – fat compared to lean body mass. Two people can weigh exactly the same on a scale and yet be tremendously different in body composition. Since muscle weighs more than fat, the scale weight can be deceiving. Instead, pay attention to how you feel and how your clothes fit.

The Diet Channel offers an article on 3 ways to defeat your set point.

Got questions? Ask your questions here in the comment box and your name will be entered in the draw at the end of the month.

Blessings on the road to health!

Question of the Week: Exercise at Gym vs At Home

Question of the Week:

Do you like to work out at a gym or at home? What is your preference?

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When I worked downtown, I liked to take time off at lunch to get away from the grind and burn some calories at the local YMCA. It was a treat for me to spend time with my girlfriend talking to each other on side-by-side treadmills, and spotting each other on the squat machine. It gave me opportunity to clear my head, and gain energy for the rest of the afternoon. I seldom needed the 3:00 p.m. sugar boost that my co-workers begged for.

But, now that I work mainly out of my home (and I live in the country) I prefer to stay at home and work out in the privacy of my own basement. I've set up a home-gym that rivels Gold`s Gym. And for social interaction I invite my girlfriends to come work out with me three times a week. It's great!

So do tell...where do you exercise

Ask the Expert: No-Carb Diet

My friend lost a lot of weight from a no-carb diet plan. Are they safe?


Both your brain and your muscles need carbohydrates as their primary fuel. By cutting out carbohydrates, you lack sufficient fiber, vitamins, minerals and antioxidants. However, not all carbohydrates are created equal. It is a good idea to limit high-sugar foods, and increase your intake of foods high in complex carbohydrates such as whole grains, legumes, vegetables and fruits.

A healthy weight is important, but it is the nutrients that are in the foods you eat that really matter. Carbohydrate provides energy for the body. Protein builds and repairs body tissue. Fat protects internal organs and carries fat-soluble vitamins. An eating plan should give you 50-60% of your calories from carbohydrates, 10-15% from protein and 25-30% from fat as a daily average.

If you really want to be healthy, get back to the basics with whole foods. Try to eat food the way God made it or as close to it as possible. Healthy eating gives you more energy for optimal physical and mental performance. You will also be able to reach a healthy weight and stay there without dieting.

Blessings on the road to health!

Ask the Expert: Christian Diets

This is the first post of a new series called “Ask the Expert”. It’s a Q & A format that will address common questions fitness enthusiasts may have. Drop by and leave a comment. Better yet, ask a question!

I've heard of "Christian" diet plans. Are they just as good as any other?


When you rely on God totally, for everything – including such things as losing a few pounds – He will bless you.

However, any diet plan, whether “Christian” or not, that eliminates whole food groups compromises your nutritional status. These diets are usually nutritionally inadequate and do not address the need for lifelong changes in food habits.

Also, any diet program that restricts you to fewer than 1200 calories per day is unsafe and ineffective. Although following such a diet can help to lose large amounts of weight, the weight lost is muscle mass and water, not excess body-fat. If you lose weight too fast chances are you’ll gain it right back.

Losing one pound a week is a realistic goal and will result in long-term weight loss if combined with exercise. The slower the weight comes off, the less likely it will come back. Eating several mini-meals will increase your energy, add variety in your diet and help maintain your weight.

Food touches every aspect of your life and affects how you feel. Healthy eating helps you to take care of yourself on the most basic level. God created a variety of foods that you can enjoy to meet the needs of your body.

Blessings on the road to health!

Got questions? Post your question in the comment section and your name will be entered in a draw on May 31st for the prize of the Fit for Faith e-book series.

Staying Fit While Sitting All Day

Body Exercises

Wrist
· Extend and stretch both wrists and fingers acutely as if they are in a hand-stand position.
· Hold for a count of 5
· Straighten both wrists and relax fingers
· Make a tight fist with both hands
· Bend both wrists down while keeping the fist. Hold for a count of five
· Straighten both wrists and relax fingers, for a count of 5
· Hang arms loosely at side and shake them for a couple of seconds

Eyes
· Close eyes and breathe deeply
· Cover eyes with palms, without pressing on eyeballs
· Uncover eyes after a few seconds
· Open by fluttering them and blinking

Shoulders
· Clench fists, tense arms and legs
· Jerk shoulders high for 10-15 seconds
· Close eyes and imagine lead weights on shoulders
· Repeat

Hands
· Make a tight fist and hold for a second
· Spread fingers as far apart as you can for 5 seconds



Stretches

Back
· Lean over and put hands on front thighs, curve your back upwards
· Keep head turned down, arch back up
· Hold and repeat

Wrist
· Face palms together in front of chest
· Keep palms together, with hands in stationary position, slowly raise elbows upward

· Shake out hands every now and then

Eyes
· If looking at close work or computers all day, look away at distant things
· Blink frequently
· Imagine that you are looking at a huge clock; roll your eyes up to look at 12:00 o’clock, then move to each number on the face till you’re back at 12:00 - repeat counterclockwise

Neck
· Turn your head as if to look over one shoulder
· Hold and repeat for the other side

Shoulders
· Stand, arm behind your back, hold wrist with other hand
· Bend elbow and gently pull your arm across your back
· Hold and repeat for the other arm

Chest
· Stand, bring arms behind back
· Clasp hands together and gently pull arms back and up
· Hold

Calf
Stand in an upright stride position with right leg forward, right knee flexed
Keep both feet flat on floor, slowly press back heel into the floor
Repeat to opposite side

Blessings on the road to health!

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Other posts on stretching:


6 stretches for your upper body

5 stretches for supple legs

Praise moves

Christian Aerobic Resources

Stretching – How to

On the Net

I'm a laughter junkie! I believe in the therapeutic health benefits of humour and laughter. Imagine my delight when I learned that there is a World Laughter Day!

Check it out here and find out what's happening in your own community.

Blessings on the road to health!