Friday, February 1, 2008

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The numbers are in and with mixed results. My percent body fat declined by 1 percent (from 30.6 to 29.6, as measured by the DEXA machine), but my total body weight increased by 1 pound. Even though I lost fat, I gained weight. 

My waistline remained the same, however. Further data analysis reveals that my fat loss was in the android region (belly) where I lost 2.1 percent. Although I would have liked to report additional weight loss (that is one of my goals), I am pleased with the lean/fat ratio and the progress being made there. It is interesting to note that I felt like I was getting thinner but finding out that I gained a pound. This was a surprise. The thinner feel must have been the loss of belly fat and the sensation that my clothes fit better. 

I also have the latest blood test. I mentioned in an earlier blog how friendly the people in the student health center were. Pat and Brenda make going there a pleasure. 

Total cholesterol was 179, triglycerides 100, HDL 38 and LDL 121. The trend of these numbers for the January baseline data is of concern. TC is up, HDL is down and LDL is up. Having just the opposite trend would be much better.  

When I sit back and look at the information shared with you yesterday regarding exercise, nutrition and my blood chemistry, several thoughts emerge. First, I want to add an extra workout each week. I’ve averaged three per week and have the duration of each workout and level of intensity where I want them to be. I need to add the strength training and flexibility. 

Second, the weight gain may be a function of extremely poor food log management. I will get back to basics and keep the daily food log so that I don’t have calorie creep. I think I let the earlier weight loss go to my head, and I got sloppy. I know I am making better and smarter choices regarding nutrition and exercise; I’m just eating too many calories. My calorie goal is 2,200, and we’ll see what February brings.

Finally, remember with me that this is a lifestyle change and not just a one-time event. I try to remain focused on the long term and realize there will be some bumps in the road. The goal is to achieve a healthy lifestyle and maintain it over a lifetime. 

You will enjoy the story told by our guest blogger on Monday.

Happy Mardi Gras!

Bill Richardson

The chancellor is right – whenever you don’t see the results you want or expect to see, go back to the basics and ask yourself, “What could I have done differently?” or “What do I need to work on?” The chancellor noticed that he had not been keeping detailed food records as he did in the beginning. Don’t let a couple of setbacks pull you off course all together. Remember to always keep your eye on the prize and, if needed, don’t hesitate to go back to the drawing board.

The results are in. After four months of sticking to the exercise and diet plan, here are the latest numbers:

Most of the stats went up ever so slightly this month. You’ll notice the chancellor gained 1 pound; however, his percentage body fat went decreased by almost 1 percent. The Chancellor gained muscle mass and lost fat. That’s why his weight and BMI are higher, but that’s also an excellent example of why body weight isn’t the whole story.

Also, last month his LDL/HDL level was 4, and this month it is 3, which is the optimal ratio. His high density lipoprotein (HDL) is still a little low and could be a little higher. As noted in a previous response, HDL is protective against heart disease because it collects cholesterol from the blood stream and brings it to the liver for disposal. Exercise and a high fiber diet help increase HDL. However, HDL values tend to be lower in men than in women. You may want to try adding more fiber to your diet like beans and legumes, more fruit and veggies.

Denise Holston

Thursday, January 31, 2008

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Over the past four months I have placed an emphasis on my exercise program. As I have told you in earlier blogs, exercise has always been a part of my weekly routine. However, the consistency has been an issue, and intensity and variety have often been lacking. 

When I started writing this blog, I wanted to become consistent, and on advice of the doc, started the 4-4-4 plan – four times a week on the treadmill at level 4 (15-minute miles) for 40 minutes. After looking over the exercise log book, I see my consistency and intensity have improved. I am averaging about three workouts per week of medium- to high-intensity. I am averaging better than a level 4 but need to increase the number of workouts per week to four. 

Those are the achievements; now I need to address some deficiencies. First, the variety, which is important to break up the monotony, is lacking. As the weather improves and makes it easier to get outside, I plan to vary the locations of my walks while maintaining consistency and intensity. 

The reviews that I have made of a well-rounded exercise program indicate to me that two other elements are missing from my routine – flexibility and weight training. When I started, I did have some light weight training included but have over the past two months focused solely on aerobic training. I think that I may have focused too much on weight loss and not enough on the lifestyle elements of the blog objective. In like manner, I have talked about, but not yet acted on, the importance of flexibility exercises offered by yoga or some similar activity. In February, I hope to incorporate these three elements: variety of aerobic exercise, flexibility and weight training. 

After four months, we have had the food logs analyzed, exercise log reviewed and blood chemistry recorded. My review of this data indicates much progress has been made, and the goal of a lifestyle change is being achieved. Several challenges remain, however, and as February begins, I’ll share with you how to address those challenges.

I had the blood test this morning and will have the four-month baseline data collected tomorrow.  My blog will provide you a report of the key data, percent body fat, weight, blood chemistry, waist size etc.  

Now, when do I find that perfect piece of fruit-filled king cake? Fat Tuesday is fast approaching. Happy Mardi Gras!

Bill Richardson

Michael Zanovec

Wednesday, Month Day, 2008

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As I reported earlier, I haven’t kept good food logs. I’ll note two of the three meals one day; other days I log only one meal. I did keep a few good records, although not consistently, and I gave them to the specialist to analyze. Overall, the calorie levels were good. We had to estimate some things because I didn’t weigh the portions and could only describe things as small or medium. My veggie intake and use of good fat (olive oil) was given good marks. My calcium intake was better. On the low side was fruit intake. Calories were in the good range – between 2,000-2,200 – given the estimation factor. 

Reviewing the food logs, such as they were, I find a renewed interest in keeping better, more complete and detailed records of food consumed. Memory just doesn’t suffice in keeping a record of my eating habits. Just the opposite, as we will discuss tomorrow, is the exercise log.  I keep consistent and detailed records of each work out, duration etc. 

My feeling is that I have let my calorie intake sneak up when I don’t write down things, and such an increase might show up on Friday when I weigh in. While I know that I am making smart choices and have changed my eating habits considerably, you can eat too much of good things.  Total calories can be a problem even when you are consuming the good stuff. Now that we have looked at the basic food groups, I want to determine where I am on the protein-fat-carbohydrate continuum as we discussed in past blogs. 

My lesson learned is to get busy with my food logging just as I have with the exercise records. No use in fooling myself that I can count on my memory. I encourage you to also keep some detailed nutrition and exercise records. A periodic review, like I have had to do for this blog, will help you face reality. Ask yourself if you are overeating or eating the wrong things. Are you getting the right amount of exercise? The answers to those two questions are important to lifestyle changes.

Tomorrow we will see where things are on the exercise front. Then on Friday, read the four-month update. 

Editor’s Note: View a 5-minute segment on LPB’s “Louisiana: The State We’re In” about Chancellor Richardson and his quest for a healthier lifestyle.

Bill Richardson

Tuesday, January 29, 2008

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Do you like fish? I do. But I don’t like fish that smells like fish when it’s on the plate. I like my fish as fresh as possible. The longer is has been around, the less likely it is to have the taste and texture I like. And how we fix fish has a lot to say about its nutritional value.

It appears that we need fish in our diets because the oil of certain fish contains omega-3 fatty acids. These omega-3 fatty acids are needed for normal growth and development. The analysis below outlines more detail. I like fish about twice a week and like it pan-sautéed in a minimal amount of olive oil. One of my favorites is salmon, although trout and red fish are also tasty.  Other sources of omega-3s include tofu, soybeans, walnuts, flaxseed and canola oil. I might try some of these plant-based products, but I must confess I place tofu as one of my least-liked foods, next to liver and macaroni and cheese. (I know that seems strange. I like macaroni and I like cheese – but not together.) As you will note below, omega 3s are also found in kale, brussels sprouts and spinach. Those veggies are not among my favorites, but I’ll eat them any day over tofu.

I’ve found that olive oil used in small amounts is perfect to sauté fish and vegetables. We recently got a wok, and a little olive oil in the wok is excellent as you soften veggies for dinner. We may need to do a blog on “wokking.”  It is easy to offset a nutritious product by frying or otherwise cooking it in something unhealthy. 

As you might guess, I’ll not be eating any tofu tonight but plan to have some salmon and asparagus, sautéed in olive oil. That should look really good in my food log. 

Speaking of food logs… Because I got an F for food logging last semester, I’m trying to improve. I fear even though I’m making smart choices, I may not be as disciplined as I need to be. We’ll discuss that tomorrow.

Have some fish!

Bill Richardson

Omega-3 fatty acids (also called n-3 fatty acids) are polyunsaturated fats needed by the body for normal growth and development and for important functions such as controlling blood clotting and building cell membranes in the brain. Current research indicates that omega-3 fatty acids may help lower heart disease risk.

Recent studies suggest that omega-3 fatty acids found in the oil of certain fish may also benefit the brain by lowering the risk of Alzheimer’s disease. The National Institute on Aging (NIA), part of the National Institutes of Health, is planning to conduct a clinical trial to study whether the omega-3 fatty acid DHA (docosahexaenoic acid), taken over many months, slows the progression of both cognitive and functional decline in people with mild to moderate Alzheimer’s.

There are two major types of omega-3 fatty acids in our diets: One type is alpha-linolenic acid (ALA), which is found in plant-based foods like tofu and other forms of soybeans, walnuts, flaxseed oil and canola oil. ALA is also found in some green vegetables, such as brussels sprouts, kale, spinach and salad greens. The other type, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), is found in fatty fish like mackerel, lake trout, herring, sardines, albacore tuna and salmon. In addition, some eggs and other food products are fortified with omega-3 fatty acids. 

Nutrition experts recommend that healthy adults eat fish at least twice a week and consume plant sources of omega-3 foods. The recommended daily intake for n-3 is 1.6 grams/day for men and 1.1 grams/day for women and 0.6% to 1.2% of total energy. Consuming omega-3 fatty acid intake through foods is preferable to taking fish oil supplements. However, coronary artery disease patients may not be able to get enough omega-3 by diet alone. It's important to talk to your doctor before taking fish oil supplements. High intakes could cause excessive bleeding in some people.

Beth Reames

Last year in Weight Watchers, they passed around a recipe for king cake – a much healthier version – and tasty: 1 can of low-fat crescent rolls, 3 cups of apples peeled and sliced thin, 2 teaspoons cinnamon and 1/4 cup of Splenda. Bake at 350 degrees until golden brown. Sprinkle with colored sugar while warm.

Cheri Gioe

Monday, January 28, 2008

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In December 2005, I visited my physician for my annual fitness exam. When I hit the scale, it indicated that I weighed 320 pounds (that was an all-time high). My blood pressure was something around 190/90. Subsequent blood tests showed a cholesterol reading over 200, a high triglyceride level and blood glucose in the range indicating type 2 diabetes. These pronouncements were not welcome news. All this came on the heels of having lost a parent, having in-laws hit by Hurricane Katrina and experiencing Hurricane Rita first-hand. I was not in a good frame of mind.

My doctor gave me a fist-full of prescriptions and a two-page pamphlet on living with diabetes.  I asked if all these things would improve if I lost about 60 pounds. He said that they probably would, but take the medicine and come back in three months.

I returned to the office and shared my experience with Patty Vidrine, our family and consumer sciences agent in Jefferson Davis Parish. She provided me with a copy of an AgCenter publication on managing diabetes (DEAR). I took it home. My wife and I read it. It was understandable, well-organized and outlined a healthy lifestyle plan that could be maintained.  I selected to follow a 2,400 calorie/day meal plan. It entailed eating five to six times per day (I found that attractive). The suggested meals provided balanced nutrition for protein, energy, vitamins and minerals by eating a variety of foods. The portions suggested were more than adequate to prevent hunger, since you eat so often and on a regular schedule. I started the nutrition program that day.

I also read in the DEAR publication that regular exercise reduced the body’s resistance to its naturally produced insulin. I began walking. The first day I could only walk for 10 minutes without stopping. After a week, I was up to 20 minutes. In a month, I was walking 40 minutes per session, six days per week at a pace of one mile in 15-17 minutes. Some days, I would bicycle for an hour, without stopping. I began to lose weight. I began to get weak. I added weight lifting to the exercise program after a month to build my strength. I lifted weights for 40-45 minutes per session, four to five times per week. My strength slowly began to increase. I continued to lose weight.

At my doctor’s appointment in March 2006, the scale showed me at 260 pounds. Sixty pounds in three and a half months is probably too fast to lose weight. My doctor thought so. But, I was not concerned. I had lost that much weight at other times in my life. The problem was that I always gained it back, and more, within a year. I continued the nutrition and exercise program.

In October 2006, I weighed 200 pounds. In December 2006, one year after my initial doctor’s visit, I weighed 185 pounds. My weight has stabilized at 180-185 for the year since then. It hasn’t varied more than 5 pounds over the past year. I continue on the DEAR nutrition plan and the exercise program that I initially used.

Motivation is the key to a lifestyle change. My motivation was fear. I don’t recommend it to others, but it works. The only difficult part of the process was becoming sufficiently motivated to begin and continue the process. After that, the rest just comes naturally. If you’re motivated, find a program that you can live with and follow through. The method outlined by the AgCenter nutritionists was the best that I found.   

This ain’t a diet.  It’s a way of life.

Allen Hogan, guest blogger

Allen’s story of significant weight loss is compelling. But his results are not usual. It takes dedication to lose as much weight as he has and to maintain that weight loss as long as he has. Many people can lose a lot of weight but gain it back in a short period of time. He has maintained his weight loss for more than a year. This means that his body has reached equilibrium with his new weight. The longer he maintains his new weight, the less likely he will gain it all back. Let me walk you through some numbers so you can get an understanding that his weight loss is very unusual.

Allen lost 135 pounds in one year. That means he lost 0.37 pounds every day or 2.6 pounds a week. If each pound has 3,500 calories, his caloric deficit every day was 1,295 calories. That means that between his exercise energy expenditure and his dietary intake, together they were 1,295 calories less than he needed. In a week he lost 2.6 pounds, and his caloric deficit was 9,100 calories a week.

His exercising certainly contributed to his caloric deficit. As an example, you can expend anywhere from 250-600 calories an hour when bicycling, depending on your body size and bicycling speed. If he bicycled every day, he would have expended anywhere from about 2,500 to 4,200 calories a week on exercise. The rest of the caloric deficit had to come from the diet, or he had to eat from 685-1,000 calories less each day.

I know this is a lot of numbers, but this shows that people can achieve significant weight loss, but both exercise and diet are significant components of it. It takes dedication. As Allen states, it is a way of life. An exercise program and a nutritious diet can become part of everyday life. If we are in it just for weight loss, the weight will come back once the weight loss phase is over. If it is a lifestyle approach, our new habits become part of our new lifestyle, and we can maintain them. I hope all of you will consider a lifestyle approach and not a quick fix to lose a few pounds. With a lifestyle approach, we are not just lean, but healthy. We choose foods that help ward off chronic diseases.