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February 19, 2018

The economists’ diet with Rob Barnett

Rob Barnett is the co-author of a new book called The Economists’ Diet, a common sense approach to losing weight that applies basic economic principles to dieting.

Rob and his co-author Christopher Payne met while working at Bloomberg. At the time, Rob was struggling with his weight and soon learned that Chris used to be obese. From these interactions, the Economists’ Diet was born.

Chris and Rob believe that the obesity crisis is largely due to the propensity to overeat. They also viewed the key to change as a focus on behavior more so than nutrition. In both Chris and Rob’s experience, the fundamental starting point for changing their behavior of overeating was stepping on the scale every day. The idea is that if you can’t measure it, you can’t control it. The scale will be reflective of your behavior. This daily practice provides a critical behavioral feedback loop that one will miss out on if not done frequently.

Rob proposes the idea of eating one square meal per day and making other meals smaller. Given our modern, sedentary lifestyle, Rob believes that we really don’t need three normal sized meals per day. In regards to nutrition, the Economists’ Diet uses a common sense approach about what to eat and does not focus on counting calories. Exercise is great, but you can’t exercise your way out of a bad diet.

Rob also discusses the mini feast, mini fast theory. He states that there are inevitable points in time when you will splurge with food because it’s part of life. Feasting is human. If you’re having a big splurge, budget for that by cutting back on other meals that day. Don’t eat a gluttonous meal that is not one of your favorite foods. Make your splurges matter. Fighting obesity is a battle that can be won, but it’s about shifting your thinking and behavior.

To connect with Rob Barnett or to learn more about The Economists’ Diet, visit the book’s website and @econdiet on Twitter.

The 40+ Fitness Podcast is sponsored by Health IQ, an insurance company that helps health-conscious people like runners, cyclist, and weightlifters get lower rates on their life insurance. Go to healthiq.com/40plus to support the show and see if you qualify.

 

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A funeral for my fat | Sharee Samuels

The engine 2 cookbook with Rip Esselstyn and Jane Esselstyn

The 40+ Fitness Podcast is sponsored by Health IQ, an insurance company that helps health-conscious people like runners, cyclist, and weightlifters get lower rates on their life insurance. Go to healthiq.com/40plus to support the show and see if you qualify.

Rip Esselstyn and Jane Esselstyn are the authors of The Engine 2 Cookbook, a new book that introduces more than 130 recipes emphasizing the whole foods, plant-based Engine 2 Diet.

Rip Esselstyn served as a firefighter in Austin, Texas for a number of years. In this role, he saw first-hand the culture of toxic food consumption in the firehouse, leading to serious health problems among his fellow firefighters. In March 2003, Rip introduced the Engine 2 Diet and started a healthy eating revolution in the Austin fire department.

While the stereotype exists that men eat meat and other “strong” foods, this meat can actually be detrimental as it only contains protein and fat. Rip explains that fruits, vegetables, whole grains, nuts and seeds are the true superheroes that allow you to be and perform at your best. Fueling the body with plant-based and whole foods are the best options for maintaining energy levels, as the cleanest burning fuel comes from plants.

Jane explains that the concept of batch cooking makes it easy to stick to the program outlined in the Engine 2 Diet. This involves planning and cooking in advance. Jane recommends buying and cooking a larger quantity of food at one time. This food can be consumed throughout the week, requiring only a few minutes of heating prior to eating.

About 80% of the recipes in the book have less than 10 ingredients. These are simple and quick recipes that make it easier to stick with the program.

To learn more about the Engine 2 Cookbook, visit http://www.engine2.com or http://www.janeesselstyn.com. You can also visit Jane’s YouTube channel.

 

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How to not die of heart disease | Dr. Michael Greger


 

February 5, 2018

Healing chinese medicine with Ellen Goldsmith

The 40+ Fitness Podcast is sponsored by Health IQ, an insurance company that helps health-conscious people like runners, cyclist, and weightlifters get lower rates on their life insurance. Go to healthiq.com/40plus to support the show and see if you qualify.

Ellen Goldsmith is the author of Nutritional Healing with Chinese Medicine, a book that discusses the basic ideas of Chinese medicine and how one can apply these ideas in his own life to promote healing through food.

Chinese medicine evolved out of human beings’ observation of nature. It is based on the idea that what is happening outside the body can also happen inside the body. The interaction of the two creates a holistic system where everything is connected. One important belief is that we all come into the world with Chi, the potential behind energy. How we nurture the Chi and adapt to our own condition and elements outside the body are what counts. We can identify any disharmony and determine what needs to be put back in the system to restore balance.

Ellen discusses the importance of the various seasons with Chinese medicine. She explains that the unique flavors of each season help us participate in the activity of the season. During the last three weeks of a season, Ellen recommends eating simple foods and a balanced diet. This helps the digestive system prepare to transition to the next season.

Chinese medicine has specific views when it comes to treating certain medical conditions. Some, such as high cholesterol, are viewed as excess conditions that need to be cleared out. To accomplish this, certain foods must be eliminated from the diet. Similarly, women who experience PMS and painful menses should eliminate foods that are congesting to the liver 7 to 10 days prior to the start of their period. These foods can include fatty foods and baked goods. Ellen recommends resisting cravings and eating a lot of dark, leafy greens. Acupuncture treatment can also be beneficial. Acupuncturists are also a good source for quality Chinese herbs, which can also have health benefits.

To connect with Ellen Goldsmith, email her at elleng@pearlnaturalhealth.com. Nutritional Healing with Chinese Medicine is available for purchase on Amazon.

 

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Ayurveda meets western medicine with Dr. Kulreet Chaudhary

January 22, 2018

Self-Discipline with Natalie Wise

The 40+ Fitness Podcast is sponsored by Health IQ, an insurance company that helps health conscious people like runners, cyclist, and weightlifters get lower rates on their life insurance. Go to healthiq.com/40plus to support the show and see if you qualify.

Natalie Wise is the author of a new book entitled The Self-Discipline Handbook, a guide to building self-discipline and achieving one’s goals through self-exploration.

The Oxford Dictionary describes self-discipline as, “the ability to pursue what one thinks is right despite temptations to abandon it.” As such, Natalie explains that there is no magic start date or age to begin. Every day is a new beginning.

In practicing self-discipline, curiosity is your superpower, as it continuously brings up the question of “what if”. When curious, you’ll keep going and gaining momentum. It creates opportunities to stay on track and feel like you’re doing something new and interesting.

Natalie explains the three types of motivation we experience:

1. Internal – The only motivation that we have control over; something we can cultivate. Heart motivation is all about your why.
2. External – Could easily lead astray because it is focused on the end result rather than who you are.
3. Muse – A random, gifted motivation that is usually short-lived.

In exercising self-discipline, Natalie explains that practicing patience is important. The following actions can help you remain patient:
1. Breathe – calms brain and nervous system
2. Shake it off – exercise and move your body; feel your physical being calm down
3. Change the channel – focus on something else to get through the slump
4. Talk to someone you love – science has proven it has a calming effect
5. Laugh
6. Know when to keep going and when to quit
7. If all else fails, clean – it changes the channel in your mind and allows you to accomplish something

For more information about The Self-Discipline Handbook or to connect with Natalie Wise, visit http://www.nataliewise.com or @goodgirlstyle on Instagram.

 

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Self-discipline and failure with William Ferraiolo

January 15, 2018

Diet for the Mind with Dr. Martha Clare Morris

The 40+ Fitness Podcast is sponsored by Health IQ, an insurance company that helps health conscious people like runners, cyclist, and weightlifters get lower rates on their life insurance. Go to healthiq.com/40plus to support the show and see if you qualify.

Dr. Martha Clare Morris is the creator of the MIND diet and has written a new book entitled Diet for the Mind that details what one should eat to prevent a decline in cognitive ability.

Dr. Morris explains that Alzheimer’s disease is a form of dementia that affects one’s ability to function in life. It is a progressive disease that is characterized by memory loss plus the loss of one other cognitive function.

In creating the MIND diet, Dr. Morris evaluated scientific literature on the brain and nutrition and included core components of both the Mediterranean and DASH diets, as both have been shown to yield strong cardiovascular benefits.

Major components of the MIND diet include:

  • Green leafy vegetables – consumed almost daily along with one other vegetable daily
  • 2 to 5 servings of berries per week and other fruits to your liking
  • At least 1 seafood meal per week
  • Reduce fried food, sweets and pastries, and limit use of butter

Dr. Morris explains that diet and exercise are the primary driving forces for chronic diseases associated with aging. Apart from maintaining proper nutrition, there are other principles to incorporate into one’s lifestyle that can help to prevent or slow the progression of dementia. These include stimulating the brain by challenging one’s self cognitively to build the cognitive reserve and maintaining a positive outlook on life.

More randomized trials are needed to confirm the relation between sleep and a reduced risk. However, sleep appears to be a time of regeneration in the brain when bad proteins are removed.

Diet for the Mind contains more than 80 recipes and is currently available for purchase on Amazon.

 

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FODMAP for gut health with Mollie Tunitsky

Fix my knee with George Demirakos

The 40+ Fitness Podcast is sponsored by Health IQ, an insurance company that helps health conscious people like runners, cyclist, and weightlifters get lower rates on their life insurance. Go to healthiq.com/40plus to support the show and see if you qualify.

George Demirakos is the author of Fix My Knee, a guide for preventing and healing injuries to the knees.

There are two types of injuries that can cause pain in the knees. George identifies these two types as traumatic and non-traumatic. Traumatic injuries are those that occur from a hit or fall, which can include sprains, or pulled ligaments, or strains, which are pulled muscles and/or tendons. Tendonitis, an irritation of the tendon, can also occur.

For those who like to run, George recommends warming up properly by jogging in place for 5 to 10 minutes. It is also important to stretch out the muscles by holding for about one minute each time. Some people prefer to run barefoot, which can be beneficial for knee health since more foot muscles are being used and strengthened as a result.

For those who like to lift weights, George explains the importance of using good form during lunges, deadlifts, squats, and hack squats to preserve knee health. The number one mistake made during squats is letting the knees fall in, which changes the body’s alignment, puts stress on the knees, and can cause injury. Having too little of an arch in the lower back and lowering to 90 degrees or less are two other common mistakes. With deadlifts, use one overhand and one underhand grip, which will help improve grip strength. With lunges, make sure your knee does not go past the front of your foot. In any exercise, it’s important to first get the proper form and then add more weight over time.

In regards to food and promoting knee health, fatty fish such as salmon and tuna are great options. Pineapples and papayas have enzymes that help with healing an injured tendon. Green leafy vegetables are rich in Vitamin D, which can reduce inflammation. Conversely, sugar is not recommended, as it can promote inflammation in the knee. Olive oil is preferred over other oils such as sunflower oil. Smoking and alcohol should also be avoided.

To learn more about Fix My Knee or to connect with George Demirakos, visit http://www.georgedemirakos.com.

 

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January 1, 2018

Keto with Maria and Craig Emmerich

The 40+ Fitness Podcast is sponsored by Health IQ, an insurance company that helps health conscious people like runners, cyclist, and weightlifters get lower rates on their life insurance. Go to healthiq.com/40plus to support the show and see if you qualify.

Maria and Craig Emmerich are the authors of a new book entitled Keto: The Complete Guide to Success on the Ketogenic Diet. As a guide to getting into ketosis for health, the book discusses the science behind how keto works and clarifies a lot of misinformation surrounding the ketogenic diet.

With ketosis, there are serious reasons to avoid alcohol. Maria and Craig explain that alcohol cannot be stored and must be burned off first before any other fuels. Therefore, any other fats and carbs consumed at that time go straight into storage. Alcohol also interferes with one’s hormones, specifically reducing testosterone.

Maria and Craig discuss the fat flux, where the body uses fat cells as a sort of gas tank to fuel the body. When one keeps his carb level low enough, the body is primarily burning fat for fuel and maintaining protein. The fat component, where fat is going in and out of fat cells, then becomes the one variable. Ideally, you will want more fat cells coming out than going in if you aim to lose weight and reduce diabetes. To achieve this, you must moderate your fat intake to where you are burning more fat, instead of simply chasing a ketone number. Exercise is also great for building healthy mitochondria which give you energy and burn fat.

There are three stages to becoming keto adapted. Mental clarity and reduced hunger occurs within the second phase, or four to six weeks into ketosis. This is when the body starts making more mitochondria to burn more fat for fuel. One’s energy level will also soar in this stage. In the third stage or after six months to a year in ketosis, one may still see metabolic improvements.

To connect with Maria and Craig Emmerich or for more information about Keto: The Complete Guide to Success on the Ketogenic Diet, visit http://www.mariamindbodyhealth.com and http://www.keto-adapted.com.

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Wellness Roadmap Part 5

This is part 5 of a 5-part Wellness Roadmap series.  You can find part 1 here.

What happens when you reach your health and fitness destination? Consider the acronym, CARG0:

Celebration – Take the time to look back at where you were and how far you have come. Celebrate your success and consider rewarding yourself.

Adjusting to your new normal – You’re looking and feeling healthier and people may make comments, both positive and potentially negative. Accept the new you.

Reset your GPS – You’ve achieved your initial vision. Don’t let that be the end. Shift your attention to what you’d like to achieve going forward and set your new vision (GPS).

GO – Take action and continue working to maintain and improve your health and fitness.

The end of one journey is the beginning of another. Health and fitness is no different. When you reach a goal, use CARGO to keep you looking toward what is on the horizon.

Wellness Roadmap Part 4

This is part 4 of a 5-part series.  You can find part one here.

On the last episode, we discussed the first three aspects of STREETS, or how to reach your health and fitness destination. Now we’ll discuss the final four: energy, education, time, and stress management.

Energy – This includes both hydration and nutrition. Many people do not drink enough water on a daily basis. Figure out what makes the most sense for you in terms of drinking water and keep at it. In terms of nutrition, most experts agree that the quality of the food you eat is important. Generally, avoid processed foods, certain oils, and high fructose corn syrup. Find an eating plan that works for you.

Education – Use information to make an informed decision for your own health. Recognize that you might need to experiment to see what works for you.

Time – Use the 3Ps: patience, persistence, and progression. It will take some time to achieve your vision. Stay persistent and stick with your plan. Push yourself and progress if you want to continue improving. Your body wants to find a balance point and you may experience a plateau as a result. This is normal. Consider altering your strategy or applying the patience, persistence, and progression principles.

Stress Management – Recognize that stress is a part of life. Let go of the things you cannot control. Don’t allow stress to derail your progress.

Think through these aspects of STREETS and align them to your vision to set yourself on the pathway to health and fitness success.

Part 5

 

Wellness Roadmap Part 3

This is part three of a five-part series. You can find Part 1 here.

Now that your GPS has been set, it’s time to take it to the STREETS and determine exactly how you’re going to reach your destination. We’ll discuss the first three aspects: strategies, training, and rest.

Strategies – Set strategies that align with your vision. Along the way, you may need to make adjustments and adopt new strategies. Determine how you will use accountability to personalize your strategies. Consider enlisting the help of a personal trainer. Evaluate your habits and eliminate those that are not serving you.

Training – Choose the modalities that make the most sense for you based on your overall vision. If you want to maintain and build strength and improve mobility, endurance, balance and agility, training is the answer. Though you can lose weight without exercising, you may not lose it as quickly as you’d like or you may not have the final look you are seeking.

Rest – This includes recovering from workouts and sleep. Remember that rest is equally as important as the work. Resting also helps you to avoid injury.

On the next episode, we’ll finish up with the last four aspects of STREETS: energy, education, time, and stress management.

Part 4

Wellness Roadmap Part 2

This is part two of a five-part series you can find part 1 here.

With a GPS, you enter your destination and the GPS charts the path to your destination. For the Wellness Roadmap, we will do the same in three steps: Grounding, Personalizing, and Self-awareness.

Grounding – You must understand what you want to achieve. This involves making a firm commitment to your goal. What’s your vision? What’s your emotional why that ties you to this vision? Is it big enough to drive you past any obstacle that comes your way? It is the foundation of where you want to go and why you want to go there. Keep this in mind throughout your journey.

Personalizing – Identify your unique baselines and understand what they mean relative to your vision. Set milestones and SMART (specific, measurable, attainable, relevant, timely) goals. Know where you are and establish these little segments to give you success along the way.

Self-awareness – This includes physical self-awareness and understanding your limitations. Mental self-awareness is also critical, especially when it comes to accountability. It’s important to have a friend or personal trainer to help keep you moving toward your destination. If you need help with this, check out group training at https://40plusfitnesspodcast.com/training/.

Once you set your GPS, you have a foundation for why you’re doing what you’re going to do. This is the cornerstone of your health and fitness success.

Part 3

Wellness Roadmap Part 1

Throughout the next four episodes, we’ll be talking about the Wellness Roadmap, a concept that will provide a pathway to get you where you want to go on your health and fitness journey.

I'm sure you remember using a paper map, charting your path to reach your destination. The Wellness Roadmap is no different. You can use this technique to prepare for your next health and fitness trip.

In Episode 296, we’ll “set your GPS”. This means establishing your destination or what you’re trying to achieve. In Episodes 297 and 298, we’ll examine the “STREETS,” and determine what avenues you need to take to make sure you arrive at your health and fitness final destination. And finally, in Episode 299, we’ll discuss what happens once you reach your destination or goal.

Use this Wellness Roadmap to put together a plan for 2018 that guarantees your success! Let’s get started!

Part 2

December 18, 2017

Training for an ironman with Diane Bergeron

Diane Bergeron is a visually-impaired athlete who appeared on the podcast previously and spoke about her intention to complete an Ironman competition. In this episode, she shares an update on her Ironman experience. After competing and unsuccessfully completing the race in 2015, Diane shares that she was recently successful in her quest.

In her most recent experience with the Ironman, she shares that just over 2,000 athletes competed. Her goal was to finish the race healthy, strong, and feeling uninjured. She was able to accomplish just that with a time of 16:15:57.

In order to achieve this goal, Diane invested a significant amount of time and effort into her training. First, she evaluated the 2015 race and what caused her to be unable to finish. She considered what factors she could she have changed. After realizing that the run was one of her weak areas, she made sure to focus on this in her training. As a result, Diane did two marathons and a lot of running to prepare for the next Ironman. She worked on the spin bike three times per week and ran three times per week. She also incorporated strength building with lighter weights.

To avoid overtraining and lessen the possibility of injury, Diane made it her personal policy to have at least one day off per week. This allowed her muscles to rest and recover. As a result, on the day after the Ironman, she experienced little pain and felt strong and healthy.

Looking forward, Diane is aiming to qualify for the Boston Marathon. She is also organizing the first five-person relay team of all blind athletes to compete in the Canadian Death Race, for which she will begin training in January.

Diane has a website launching in January called http://www.blindironvision.com. To connect with Diane, email her at blindironvision@gmail.com.

 

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November 27, 2017

Healing with CBD – Leonard Leinow

Leonard Leinow is the author of the new book, CBD: A Patient’s Guide to Medicinal Cannabis. He wrote the book because he was constantly getting questions about the use of CBD. As such, he designed the book to be an introductory guide for people to learn about CBD and determine their own path to experience the substance.

Substances in cannabis help with healing, as it is a complicated substance with a number of chemicals. Most medicinal qualities are in the cannabinoids. However, the entourage effect of all components will create different varieties of CBD based on the various ratios of cannabinoids and terpenes included.

CBD does not have a psychoactive component, but it lowers your appetite which could assist with weight loss. It is also good for having the body break addiction qualities and has uses with the opioid crisis. It impacts diabetes, as many have reported that their disease has been improved as a result of introducing CBD. With Alzheimer’s, CBD also has a beneficial impact in that it can help to prevent the disease, as well as easing the effects of those who currently have the disease. CBD can also help with sleep, specifically helping people go to sleep easier and sleep longer.

Leonard also speaks about the methods of delivery. Smoking involves an onset that is very quick, usually within 30 seconds. Vaporizing also includes a quick onset, but would be a safer and cleaner method of delivery. When taken orally, it could take 30 to 45 minutes for one’s system to digest the substance, but it will have a longer effect of up to eight hours. By using a topical application, it will penetrate through the skin possibly up to an inch. This will be anti-inflammatory and help with the pain, but anything deeper will require ingesting the substance. Patches are gaining popularity, as they include a continuous application, lasting six to eight hours. Dosing is critical. Leonard recommends starting small, with a quarter of one’s target dose and slowly raising the dosage over the course of one to two weeks.

To connect with Leonard Leinow or to learn more about CBD: A Patient’s Guide to Medicinal Cannabis, visit http://www.synergycbd.com or email Leonard at leonard@synergycbd.com.

 

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October 30, 2017

Keto for cancer with Miriam Kalamian

Miriam Kalamian is a nutrition consultant and ketogenic diet enthusiast whose new book, Keto for Cancer, shows how the ketogenic diet can be used to improve the body’s response to fighting off the disease. Cancer is generally thought of as an older person’s disease.

Though cancer is generally thought of as an older person’s disease, Miriam’s passion for nutrition developed when her four-year-old son was diagnosed with brain cancer. He started with chemotherapy, yet every treatment failed. After learning that a ketogenic diet could slow the growth of brain cancer, Miriam immersed herself in learning and implementing the diet with her son. In three months, his tumor had not only stopped growing, but had actually shrunk.

Miriam discusses the genetic and metabolic aspects of cancer. Plenty of evidence suggests there is a metabolic component to consider beyond genetic causes. Miriam recommends we look at the underlying cause, which is something that has gone wrong at the cellular level. Often this is an accumulation factor, which is why cancer is often seen in older people. Unhealthy eating also promotes inflammation, which creates a perfect environment for cancer and other diseases to progress.

Because the ketogenic diet slows the growth of cancer, Miriam offers three options on how someone can get into ketosis. These include:

  1. Begin by fasting. While fasting, get your plan in place so you can maintain the advantages of the fast.
  2. Learn everything they need, get what they need, and dive in with a rigorous ketogenic plan.
  3. Remove sugar and carbohydrates and add fats at each meal. Then remove all carbohydrates.

Exogenous ketones can be used for therapeutic reasons for epilepsy, Alzheimer’s Disease, and other conditions. They can be beneficial for a pre-workout energy boost and improved mental clarity. However, the real impacts of exogenous products are unknown. Mariam would not recommend using exogenous ketones for weight loss.

To connect with Miriam Kalamian or to learn more about Keto for Cancer, visit http://www.dietarytherapies.com

 

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The metabolic approach to cancer with Dr. Nasha Winters and Jess Higgins Kelley

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