Category Archives for "guest/interview"
September 14, 2016
- in guest/interview , weight loss by allan
Mindfulness eating with Lynn Rossy
In this episode, we meet Lynn Rossy, PhD. Her book, The Mindfulness-Based Eating Solution explains how mindfulness eating is the key to weight loss. With thousands of diet books on the market, you would think there wouldn't be a need for another one. Yet one thing stands true: diets don't work.
We may change how or what we're eating, but once we revert back to our old ways, the weight just comes back. What we should be looking for is something more sustainable. That's where mindfulness comes in. Being in the moment with your food allows you to enjoy it more and make sure your body gets appropriate signaling for when you are full.
Lynn has three steps to address health:
- Diet – Don't bother with a particular diet unless prescribed by your doctor.
- Scale – Avoid the scale. It won't satisfy you and is needless beating up on yourself. Instead, focus on how you look and feel.
- Goal setting
Mindfulness is about being in the present moment.
There are three components for mindfulness:
- Intentional
- Attention
- Attitude (without judgment)
Approaching food and our bodies without judgment will allow us to get healthy and maintain balance in our lives.
The basics of mindful eating:
B – Breathe and belly check
A – Assessing your food
S – Slow down
I – Investigate your hunger half way through your meal
C – Chew thoroughly
S – Savor
Mindfulness eating allows you to enjoy your food completely, be in touch with your body's signaling, eat less, and feel full and satisfied. Mindfulness eating takes some practice, but with everything that takes effort, the payoff is significant. Give mindfulness eating a try and let me know how it went in the comments below.
Links:
September 12, 2016
- in fitness , guest/interview by allan
You Can Run Pain Free | Brad Beer
In this episode, we meet Brad Beer, the author of You Can Run Pain Free. Brad Beer is a physiotherapist in Gold Coast, Austrailia. He works with professional athletes and Olympians, along with everyday runners (or wannabe runners) to help them pursue their sports without pain or injury.
What are the benefits of running?
- Cardiovascular fitness
- Increased longevity
- Lower risk of stroke
- Lower blood pressure
- Lower risk of heart disease
- Lower risk of diabetes
- Improvements in body mass index
- Reduction in depression
- Improvement in cognition
Five step method for evaluation of running
- Discovering the running body
- Running with great technique
- Understanding running shoes
- Hips stability
- The power of rest
What's your running body?
This first step is critical.
Understand your flexibility
- Floppies – Hypermobile individuals. Need strength training to protect their joints.
- Flippies – In the middle of mobility. May need a mix of both strength mobility training,
- Stiffies – Non-mobile individuals. Need mobility training to protect their joints.
Know your optimal body weight for running.
If you're carrying too much body weight, you'll be putting too much strain on your joints. Losing a little weight, even if it isn't body fat, will mean less stress on the body.
Running screen/evaluation
Using a 10 point checklist, a running expert can evaluate your running form. This checklist looks at the length of muscles, endurance tests, mobility, etc. You can get the full checklist from the book.
Links
running.physio
September 7, 2016
- in guest/interview , health by allan
Real Food Fake Food | Larry Olmsted
Royal Red Shrimp Lunch
Today we meet Larry Olmsted, an award-winning food author and columnist. In his book, Real Food Fake Food, Why You Don't Know What You're Eating & What You Can Do About It, Larry discusses how various foods we are served in restaurants or buy at grocery stores may actually be something entirely different.
There's nothing more fundamental than knowing what you're putting in your mouth. ~ Kelsey Timberman
Fake Food
When you don't get what you think you're buying. This is not a judgement on the quality you're getting. This comes in three forms:
- Something completely different – As in where you order flounder but the actual fish served is tilapia (an entirely different species of fish).
- Inferior version – A worse quality or it is diluted. This is common with extra virgin olive oil.
- Geographic indications – Despite offering you Kobe beef the restaurant may be serving you beef that is not from Kobe, Japan.
Fish
Nearly 1/3 of the time, a different fish is substituted with another fish. Sometimes this is where you're served farmed fish that was marketed as wild-caught. Or it may be an entirely lower standard species of fish. The more expensive the fish, the more likely it is to be subject to fish fraud. Nearly all of the red snapper served in restaurants is not red snapper.
As a tip for getting what you're paying for, go to the fish markets on the water. There you can often see the whole fish, which makes it much harder for you to be duped.
Olive Oil
Good extra virgin olive oil is very good for your health. This is the top most rating for olive oil and is quite rare. Studies have demonstrated that the majority of olive oil sold in grocery stores do not meet the standard for extra virgin. You can order olive oil from online club like Fresh Pressed Olive Oil Club. It can be quite expensive. I personally buy olive oil at a specialty retail store, where I'm able to taste it before I buy.
Olive Oil is a fruit oil and as a result, it goes bad quickly. You should check the harvest date or pressed date. Good quality olive oil should be used within a year of harvest. Upon opening a bottle, you should use it within a month. Knowing the source, so you can make sure you're buying real olive oil.
Links
September 2, 2016
- in guest/interview , mindset , weight loss by allan
A funeral for my fat | Sharee Samuels
In her book A Funeral For My Fat, Sharee Samuels chronicles her 100+ pound weight loss over a five year period.
Self Love
One concept that Sharee recommended was for you to write a letter to yourself. This letter should demonstrate the strength you have and the love you have for yourself. Documenting this self-love is valuable because you are able to go back and read this letter to yourself when you're down and out.
Find something you love
Sharee also recommends you find something you love. For her, workout out was a drudgery, and she could never motivate and push herself. That was until she found Zumba. She loved Zumba and that helped her stay motivated and on track with exercise.
Know yourself
Sharee is a big proponent in knowing yourself. She knows she is not one who can handle moderation. Therefore she can't approach food and have just one chip. She now focuses on her strength, which is planning. Knowing yourself allows you to take your own path to health and fitness.
Plateau
Sharee uses an acronym – EFFORT to break through a plateau.
- Exercise – Are you doing enough? Are you doing too much?
- Food – Are you eating too much? Are you eating enough?
- Focus – Are you focused on your goal?
- Organization – Planning and setting yourself up for success.
- Rest – Are you giving your body the rest it needs? Are you resting too much?
- Time – Are you rushing the process? Do you have realistic expectations?
Links:
August 31, 2016
- in fitness , guest/interview , health by allan
The Yoga Lifestyle | Doron Hanoch
Doron Hanoch comes to the 40+ Fitness Podcast to discuss his book, the Yoga Lifestyle. We go beyond the basics of the physical yoga practice and explore ways to take yoga outside the studio.
If you want to develop discipline and get the benefits of yoga, you have to show up. Don't worry about what you may or may not accomplish that day, but get into the habit of making sure you are there and then get present. The benefits will come.
Benefits of Yoga:
- Flexibility
- Strength
- Breathing better
- Mind training
Doron then discussed a 1 – 2 breathing technique for relaxation and falling asleep quickly.
Links
Yoga Retreats
Youtube
August 29, 2016
- in fitness , guest/interview by allan
Yoga’s Healing Power | Ally Hamilton
Ally Hamilton found yoga as a senior at Columbia. She expected it to be too easy for her and was pleasantly surprised by the true physical challenge. But she was even more surprised to experience the other improvements in her life that came from a regular practice.
In her book, Yoga's Healing Power, Ally goes through the eight limbs of a yoga practice.
Yamas
This limb represents our commitments and restraints. In this part, we focus on kindness, truthfulness, non-stealing, accountability, and not coveting.
Niyamas
This limb relates to our observances, being pure, working hard, and our religious practice.
Asana
This limb is the physical practice that most of us recognize when we think of yoga, the movement, the stretching, the meditation.
Pranayama
This limb recognizes the life force and energy of the universe.
Pratyahara
This limb relates to releasing yourself from your likes and dislikes.
Dharana
This limb is about uninterrupted concentration as a means of fulfilling your dreams.
Dhyana
This limb relates to a state of being where there are no borders between you and the world. It relates to having discipline in your practice.
Samadhi
This limb is a state of flow and enlightenment. Difficult to achieve but a blessing when you do.
If you start to treat your body as the gift it is, it shifts the way you feed it.
~ Ally Hamilton, Yoga's Healing Power
My apologies for the interruption by my dogs, but it really was a cool moment for me.
Learn more about Ally Hamilton at Yogis Anonymous.
August 26, 2016
- in aging , guest/interview , health by allan
Cracking the Aging Code | Josh Mitteldorf
In Cracking the Aging Code, Josh Mitteldorf does a deep dive into the science of aging. His research has led him to some theories that differ quite a bit from what many of us may have believed were true. Our body is programmed to destroy itself as we age.
As a part of this discussion, Josh explains why he doesn't believe Paleo or natural eating extend our lives. Nor does he believe that anti-oxidant therapy make us more healthy. In fact, anti-oxidants may shorten our lives.
The four core reasons we age:
Inflammation
Inflammation is important to help us address outside threats, but when we're older, this inflammation turns on us. Inflammation attacks us, causing arthritis, atherosclerosis, and Alzheimer's disease. It is also associated with many types of cancer.
A high-carb diet is inflammatory. Having extra bodyfat is inflammatory. But our bodies are different and we have to experiment to find what works for us.
Immune System
The Thymus gland creates T-cells to fight viruses and bacteria. As we age, the T-cells begin to turn on us and are linked to arthritis and macular degeneration fo the retina.
Apoptosis
This process of “cell death” is important to help the body get rid of damaged cells. As we age, the process degrades resulting in two types of errors: damaged cells may be missed, or healthy cells are destroyed.
Telomere Shortening
Each time a cell is divided to go on the telomeres, which are endcaps for the DNA helix shortened. When the telomere reaches the end, the cell can no longer divide and effectively dies.
Links:
https://40plusfitnesspodcast.com/aging-well-dr-mark-williams/