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Physical activity in the workplace has fallen, too, according to a recent study. Fifty years ago, more than half of American jobs involved moderate physical activity, often in manufacturing or agriculture, reports Pennington Biomedical Research Center in Baton Rouge, La. “Today it’s less than 20 percent — we’re tied to our desks,” says Tim Church, M.D., a Pennington professor and the study’s lead author.

Last year, registered dietitian Jill Weisenberger wrote a book and started worrying about sitting too much. “I jog every morning, but what about the other 23 hours a day? I’ve read that sitting makes the blood vessels less elastic, and I didn’t want to be a jogger and a dietitian with heart disease,” says Weisenberger, 50, of Yorktown, Va. At home she began walking a circuit while cooking dinner. Then she bought a desk equipped to fit over a treadmill and now logs 30 to 35 miles a week walking at 1.4 miles per hour. “I can type, read email, surf the Net — anything except have pretty handwriting,” she says.

The Cancer Society’s Patel stands during conference calls, uses a printer in another office, and eschews email and the telephone to walk over to a colleague’s office. She also sits on an exercise ball. “It’s called ‘active sitting.’ If you slouch you fall off,” she says. She takes a brisk 20-minute walk at lunch, adding longer walks before or after work. By reducing sitting time and ramping up physical activity, Patel also lost 40 pounds in six months.

To Stand More, Sit Less

Step away from the computer and take a nice walk on your lunch break.Step away from the computer and take a nice walk on your lunch break. — Photo by cultura/Corbis

  • Deliver messages to colleagues in person instead of texting or emailing.
  • Look at minor chores as an opportunity to prevent disease.
  • Place the stapler and wastebasket on the other side of the office.
  • Reduce TV viewing. Stand up when fast-forwarding or changing channels.
  • Put your computer on a plastic milk crate on the desk and work standing up.
  • Set your computer to remind you to stand up and stretch every 30 minutes.
  • Stand up when the phone rings.
  • Think of ways to add physical activity to your workday and leisure time.
  • Use the bathroom down a flight of stairs.

These articles are compliments of Elizabeth Pope in the AARP Bulletin/Get Fit in 2012.  Elizabeth Pope is a writer based in Portland, Maine.

Walking: The Easiest Exercise

Improve your health in the new year

by: Candy Sagon | from: AARP Bulletin | December 21, 2011

  • Walking may be the single best — and easiest — exercise you can do to improve your health in 2012.
Not only will going for a daily walk help you feel better now, it will help you maintain your independence and ability to do daily tasks as you age, says Barbara Bushman, a health professor at Missouri State University who has helped older, sedentary men and women start a walking routine.

Research also has shown that walking regularly can help protect the aging brain against memory loss and dementia, help cut the risk of heart disease, and reduce the chance of developing type 2 diabetes in high-risk adults by a whopping 60 percent.

And we’re not talking marathon walking either. The peak benefits come from 30 minutes of exercise several times a week, say experts.

Most of us do need to move more: Only 30 percent of people ages 45 to 64 say they engage in regular leisure-time physical activity, and that drops to 25 percent for those 65 to 74, according to the National Institute on Aging, which has launched a “get off your duff” campaign called Go4Life.

Rick Genter before weight loss. Photo by Jonathan Sprague

And even if you weigh 400 pounds and can’t climb a flight of stairs — you can start walking. Just ask Rick Genter.

Genter, a 51-year-old software engineer in Redwood City, Calif., was morbidly obese 10 years ago. He lived in the Boston area then and spent his whole day sitting at a computer. Walking up a flight of stairs left him gasping for breath.

“My whole family is obese,” he says. “My mother died at age 56. My father is at least 150 pounds overweight and on all sorts of medication. I had high cholesterol, high triglycerides and I was convinced I was on my way to diabetes, a heart attack, or both.”

Genter joined a medically supervised weight loss program. They told him he needed to do some kind of exercise every day.

“They said, ‘Do anything as long as you like it,’ ” he recalls.

Walking seemed doable, so he started out slowly, walking 30 minutes each day on his lunch break.

“I found I really liked it. And as I started to lose weight, it got easier,” Genter says.

As the pounds came off, he began walking to work — seven miles each way — even in winter.

“It felt so great. It made me understand what was meant by ‘a runner’s high.’ ”

Nearly a year after he started dieting and walking, Genter had lost 186 pounds and was down to his goal weight of 200 pounds. He got a new job in Northern California, and last year he got married.

  • Rick Genter after his 200 pound weight loss, walking in a park.
  • Rick Genter after he lost a total of 186 pounds by walking and eating right. — Photo by Jonathan Sprague/Redux

    He and his wife now have a dog, and walking it twice a day for 20 to 25 minutes is part of his daily exercise routine.

    He also makes sure he gets up from his computer at work several times a day and takes a brisk 30-minute walk.

    Today he weighs 195, he says proudly. “It’s been nine years and I’ve kept it off. And walking is a big reason why.”

    Genter didn’t join a gym, hire a trainer or buy an exercise machine. He just walked.

    So how do you get started? Slowly.

    “Don’t set a really large goal. Set a small one first, like walking one block, then gradually add on to that,” suggests Sharon Brangman, M.D., chief of geriatric medicine at SUNY Upstate Medical University in Syracuse, N.Y. Her patients are all over 65, many in their 80s and beyond.

    “I’ve had women in their 70s who tell me they feel sluggish and can’t lose weight even though they eat like a bird,” she says. But once they start walking daily, “they sleep better, feel better and even lose some weight. One woman told me, ‘I don’t know why I didn’t do this before.’ ”

    Start with a short walk, even five to 10 minutes, and gradually increase to 30 minutes five days a week. “And it doesn’t have to be 30 minutes continuously. You could even split it into three 10-minute walks during the day,” says Bushman, who is also editor of the new American College of Sports Medicine’s Complete Guide to Fitness and Health.

    Just be sure to check with your doctor before you start any exercise program, especially if you recently have been inactive or are substantially increasing your activity level.

    Candy Sagon writes about health and food for the AARP Bulletin.

    Post a health and fitness goal that you can accomplish in one month and share it with us.  We all share the same goals for a healthier life.  Let’s cheer each other on through our BLOG and our FACEBOOK page.  We all need each other.

    Join in the excitement.  Let’s get going, friends, and celebrate 2012!

        CAN YOU MAKE A ONE MONTH GOAL AND STICK  TO IT? 

    They say it take 21 days to establish a habit, so we have a plan to help you keep your new year’s resolution to get fit and be healthy!

    *Take a walk or a run 3 times a week for a month.

    *Make a commitment to chew your food slowly & a specific number of times.  Count those chews!

    *Make daily affirmations to yourself in the mirror.  Remember, you are special!

     

    WILL DRINKING WATER REALLY HELP ME LOSE WEIGHT?

    We have talked about the importance of water in a healthy diet.  However, can drinking water actually help us to lose fat?  Absolutely!  Apart from the proper diet choice and a routine exercise program, water is the key. 

    Just how does water help in fat loss?  It curbs your hunger and helps you to feel full.   So much of what we interpret as hunger is actually thirst.   Most adults lose about 10 cups of water every day through normal body functions.  With the heat that we have been experiencing this summer, staying hydrated is very important.  To keep your body working properly, you need to replace the water you lose.  Water also helps to boost your metabolism.

    Here is another excellent article regarding fat loss by drinking water.  This article was provided by Mangosteen Natural Remedies at www.mangosteen-natural-remedies.com.

    How Does Drinking Water Help in Fat Loss?

    1. It curbs hunger: Water is a natural appetite suppressant. Insufficient fluid can lead to over eating. You brain does not differentiate between hunger and thirst. If there there is a slight dehydration the thirst mechanism may be mistaken for hunger and one may eat when the body is actually craving for water. In another word, when you think you are hungry, your body may in fact telling you that you are thirsty!
    As most food contains some water, if you don’t drink enough water, you may be subconsciously driven to eat more to gain the necessary water supply and as a result, you gain more calories and more weight!

    2.  Water makes you feel full. Because it is filling and calorie free, water is part of the solutions when it comes to weight loss and maintenance. Water takes up room in your stomach, making you feel full. This means you’ll eat less and feel less hungry.

    3.  It replaces sugary drinks: A half-cup of fruit juice contains between 45 and 80 calories. Sodas, sugary drinks, shakes are all contain calories. By drinking them, you would be adding considerable number of calories. On the other hand water has zero calories. So, to replace sugary drinks and cut down on your calories, keep a glass of water in your hand and sip it instead of grabbing a mixed drink or any other type of drink.

     4. Water boosts your metabolism. The findings are reported in the December issue, 2003 of The Journal of Clinical Endocrinology and Metabolism. The researchers Michael Boschmann, MD, and colleagues from Berlin’s Franz-Volhard Clinical Research Center tracked energy expenditures among seven men and seven women who were healthy and not overweight. The subjects, after drinking approximately 17 ounces of water, increases the rate of burning calories by 30% within the time frame of 30-40 minutes.

    Increased metabolism means increases the calorie burn and fat loss. This is how you can achieve fat loss by drinking water.

     Though people may have different opinions about fat loss by drinking water, water can surely curb hunger and encourage you to replace high-calorie drinks. Water is one of the best ways to keep your mouth busy without adding calories, and also, drinking water has other health benefits as well. 

    One of the basic fundamentals that we emphasize at Oxford Bariatric is the importance of drinking water.  We constantly remind our patients to supply their bodies with enough water.  Drinking water has numerous benefits, but one of the most important – especially for our patients - is  that it aids  in weight loss.  90% of what we interpret as hunger is actually thirst.

    Mangosteen Natural Remedies has some wonderful information regarding 11 specific benefits of water in your diet.  We would like to share the following article from www.mangosteen-natural-remedies.com .

     Top 11 Health Benefits of Drinking Water

    1.  Lose weight:  Drinking water helps you lose weight because it flushes down the by-products of fat breakdown.  Drinking water reduces hunger.  It is an effective appetite suppressant so you’ll eat less.  Plus, water has zero calories.

    2.  Natural Remedy for Headache:  Water helps to relieve headache and back pains due to dehydration.  Although there are many other reasons contribute to headache, dehydration is the common one.

    3.  Look Younger with Healthier Skin:  You will look younger when your skin is properly hydrated.  Water helps to replenish skin tissues, moisturizes skin and increases skin elasticity.

    4.  Beter Productivity at Work:  Your brain is mostly made up of water, thus drinking water helps you think better, be more alert and have better concentration.

    5.  Better Exercise:  Drinking water regulates your body temperature.  You will feel more energetic when doing exercises.  Plus, water helps to fuel your muscle.

    6.  Helps in Digestion and Constipation:  Drinking water raises your metabolism because it helps in digestion.  Fiber and water go hand in hand.

    7.  Less Cramps and Sprains:  Proper hydration helps keep your joints and muscles lubricated, so you will be less likely to get cramps and sprains.

    8.  Less Likely to Get Sick:  Drinking plenty of water helps the body fight against a number of ailments, including kidney stones.  It is believed that the benefits of drinking water can improve our immune system.

    9.  Relieves Fatigue:  Water is used by the body to help flush out toxins and waste products from the body.  If your body lacks water, your body is exhausted and so are you.  All the vital organs need water to function properly.

    10.  Good Mood:  Your body feels good when it is hydrated.  That’s why you feel happy.

    11.  Reduce the Risk of Cancer:  Related to the digestive system, some studies show that drinking a healthy amount of water may reduce the risks of bladder cancer and colon cancer.  Water dilutes the concentration of cancer-causing agents in the urine and shortens the time in which they are in contact with the bladder lining.

    Just remember…water is vital to a healthy diet.

    We have been talking about the importance of protein in a healthy diet, so I am offering a recipe that is not only loaded with protein, but delicious and savory.  And the best part…it is really easy! 

     

    Slow Cooker Salsa Chicken

    Ingredients:

     4 boneless, skinless chicken breasts

    1 cup salsa

    ½  package reduced sodium taco seasoning

    1 can reduced fat cream of mushroom soup (condensed)

    ½ cup fat free or reduced fat sour cream

    Directions:

    Add chicken to slow cooker.

    Sprinkle taco seasoning over chicken.

    Pour salsa and soup over chicken.

    Cook on low for 6 to 8 hours.

    Remove from heat and stir in sour cream.  (To increase the protein, you can substitute no fat cottage cheese.)

    Notes:  Some slow cookers cook faster than others.  You may have to adjust your cooking time based on that. 

    Number of servings:  6

     (Recipe submitted by SparkPeople user CHELLESHOCKED.)

    Protein First

              When counseling our weight loss surgery patients on their eating habits,  Dr. King and the staff  always push for “Protein First”.  In other words, we encourage our patients to focus primarily on protein in their daily diet.

               There are several reasons why we believe that protein is the best choice for our weight loss surgery patients.

               Protein is the #1 food group that the body needs after weight loss surgery.  Why?  Because the human body requires protein to maintain the health of all the major internal organs.  Protein speeds wound healing, preserves lean body mass and enhances fat-burning. The body seems to find enough of the other nutritional groups, but never enough protein. 

              Protein helps weight loss surgery patients to become full quicker with a smaller volume of food.  The protein continues to help the patient stay full longer because it takes longer to partially digest and travel out of the restricted pouch or sleeve.  With the protein “fullness” , patients have much less hunger and therefore eat less.

              One important concern is that if a patient eats a less nutritional food, he or she might not have room for protein – which is most important!  In fact, 85 -90% of a weight loss surgery patient’s  food intake should be protein.

              At Oxford Bariatric, we consider the “only” protein for our patients to be any kind of meat, fish, eggs or seafood.  Other foods certainly contain protein, but the other foods do not “act” in the restricted pouches like these.  The goal is always to provide nutritional value that causes the patient to eat less and be less hungry.

              Remember…PROTEIN FIRST!

    You all know what we say in the South – “There are two things that money can’t buy…love and home grown tomatoes!”  Well, it is that time of year and most of us are beginning to enjoy some home grown tomatoes…and with a little luck, some love also.

    Many of us have herbs growing, as well.  I have been really excited over my basil.  It adds such zest to so many dishes! Right now, our favorite salad is a plate of sliced tomatoes with fresh basil.

    FRESH TOMATOES AND BASIL (Serves 4)

    • 2 large tomatoes
    • salt and freshly ground pepper
    • 4 large basil leaves, chopped or thinly sliced
    • fat free vinaigrette or salad dressing  (I like to use nothing more than balsamic vinegar.)

    Simply arrange your sweet, juicy vine-ripened tomato slices on a plate and sprinkled with salt, pepper and freshly chopped basil.   Let your salad stand for approximately 30 minutes to reach room temperature and best absorb the flavors.  Serve with balsamic vinegar or fat free vinaigrette.

    What a delightful summer treat!

     

    Welcome to Oxford Bariatric and congratulations on taking your first step toward a healthier life. Our clinic specializes in treating the unique challenges of Oxford Mississippi bariatric surgery patients – offering medical expertise and a comprehensive staff of well-trained weight management professionals. Dr. Michael L. King and his caring staff are committed to helping patients whose lives have been affected by the chronic disease of clinically severe obesity. Our mission is to guide each patient in achieving a lifestyle of freedom through effective weight loss and better health. The result is a program that not only treats the patient’s condition but provides the personalized care, support and education for lifelong success.

    Having performed over 1700 weight loss surgeries, Dr. Michael L. King is widely respected as one of the leading bariatric surgeons in Mississippi. He serves patients within the Memphis, Tennessee area and throughout the state of Mississippi, including the Mississippi gulf coast area, Jackson, Corinth, Tupelo, Columbus, Olive Branch and the Mississippi Delta.

    Dr. King introduced Laparoscopic Roux-en-Y gastric bypass to the North Mississippi area and was the first bariatric surgeon in the area to perform LAP-BAND® surgeryREALIZE™ Band surgery and the laparoscopic Gastric Sleeve procedure. As a Center of Excellence, we are excited to be one of the three centers in Mississippi available for the Obesity Treatment Program for State and School Employees.

    At Oxford Bariatric, every patient is special. Building a foundation of trust through excellent health care and helping your dreams become a reality is our goal. Dr. King and his staff are here to provide you with the tools to transform your life. Everyone at Oxford Bariatric looks forward to meeting you and assisting you on your journey of hope and empowerment, as you embrace a new life through surgical weight loss!


    Not only one of Mississippi’s finest, Dr. Michael King and his staff are known for their dedication and outstanding surgical reputation by devoted patients throughout Alabama, Tennessee, Louisiana, Texas and Florida.  Come in and learn more about your Oxford, Mississippi bariatric surgery options today!