Proper Goals 101

Specific Goals Are Good Goals

The more specific your goals are, the easier it is to reach them. Sure, it will still take effort and dedication, but you can keep from spinning your wheels. Specific goals are good goals.

What’s Wrong With My Goal? 

Many people that I talk with tell me that there goal is to be healthier. Ok… Where do we go from there? What does it mean to be healthier? The answer depends on who is asking the question. We all have – whether we realize it or not – a prioritization of health. For many of us, if we are living – nailed it! Heart health is a concern to some; skin and hair for others. To better define “healthy,” let’s define fitness. Fitness is simply the appropriateness of a person’s capabilities in relation to a certain task. A power-lifter, for example, may be fit to squat 600 pounds, but couldn’t climb a rope to save his/her life. For most, being “healthy” is simply being fit to perform the tasks that you want to, need to, or regularly perform.

How Specific?

Let’s get back to goals. It is much easier to train for being fit to climb three flights of stairs at work than it is to “be healthier.” If you are working with a trainer – or asking the local gym legend for help – you may be subject to their interpretation of fitness/health. But if you were to ask, “how should I exercise so that I am not soaking wet and out of breath after climbing the stairs,” you will get a much more helpful answer.

Structure

Structure is what allows you to maximize you time and effort. The more specific your goal, the more efficient the structure can be. If you want to build upper-body strength, walking five miles a day won’t get you there.  On the other hand, if you are looking to improve your cardiovascular health, walk, walk, and walk.

Motivation 

Specific goals also help to keep you motivated. If your goal is to lose some weight, you might stop after three pounds if it’s hard. If your goal is to lose fifteen pounds, you may be more likely to stick to your guns. Specific goals are also easy to track – and adjust. When my dad made a push to get below 200 pounds, he realized that 198 pounds was uncomfortable – and he felt a little weak. With his goal being specific, we were able to step back and objectively decide that he should gain some healthy weight back. How specific can you make your goals?     

What is Tryptophan?

Happy Thanksgiving!

Are you a Trypto-FAN?

Do you think of tryptophan as the “thing” in turkey that makes you sleepy? Turkey has the same amount of tryptophan as chicken and is probably not why you feel sleepy after a big Thanksgiving meal. However, it is true that this essential amino acid (meaning you must acquire it through your diet) can make you sleepy depending on the dosage. Tryptophan, or L-tryptophan, has important functions necessary for good health.   

Why is tryptophan important?

Tryptophan is the raw material your body needs to produce the neurotransmitters serotonin and melatonin. Serotonin is responsible for your mood and sense of well-being. In July, 2006, there was a study published in the "Journal of Psychiatry and Neuroscience" finding that tryptophan decreased "quarrelsome behaviors and increased agreeable behaviors." Serotonin also helps to regulate appetite, blood pressure, and body temperature. Melatonin promotes relaxation and sleep. It regulates your body clock as well as other hormones, such as female reproductive hormones. Tryptophan is also important for the digestive system, skin, nerves and conversion of food to energy - helping your body make niacin, or vitamin B3.

Tryptophan containing foods

You can find tryptophan in poultry, pork and beef, as well as in dairy products such as eggs, cottage cheese, milk and yogurt. It is also present in plant products such as oats, seeds, legumes, bananas and dried dates. Seafood is a good source of tryptophan, as are soybean products such as tofu. As long as you meet your daily requirements for protein - 46 g for adult women and 56 g for adult men - you will likely get enough tryptophan in your diet.

Coffee

COFFEE (kaw’fee)

Coffee is used to increase alertness, mood, exercise tolerance, and to enhance bronchodilation. Historically, coffee was administered by mouth for asthma, headache, and colds, or by rectum as an antidote for opium poisoning. It is used in herbal medicine to stimulate the appetite and facilitate digestion. Coffee promotes peristalsis and accelerates circulation. It may prevent onset of Parkinson’s disease and gallstones.

Coffee has quite a few drug interactions, including antacids, aspirin, beta-blockers, estrogens, hormonal contraceptives, and MAOI’s, so it is a good idea to research or talk to your pharmacist. As far as herbs are concerned, you should be aware of caffeine content, so that you do not over do it. Caffeine-containing herbs include cocoa, cola nut, guarana, and yerba mate. Coffee should not be combined with ephedra.

IMPORTANT TO YOUR DIET:

Caffeine may increase the excretion of calcium and magnesium.
Grapefruit juice may increase caffeine levels.

Caffeine intake can do the following:
1) increase free-fatty acid mobilization from fat cells, potentially sparing your body’s use of carbohydrate stores (glycogen) (these affects have led endurance athletes to use coffee as a performance enhancing substance)
2) stimulate the central nervous system
3) potentially increase blood pressure in non-habitual users
4) increase energy expenditure and thus is used as a common weight loss aid.

Harvard researchers calculate that downing one to three cups of caffeinated coffee daily can reduce diabetes risk by single digits. And having six cups or more each day slashed men's risk by 54% and women's by 30%.

Though scientists caution "more research is needed" their findings are similar to those in a less-publicized Dutch study. It's one of the latest of hundreds of studies suggesting that coffee may indeed be healthy, especially in higher amounts.

At least six large studies indicate that people who drink coffee on a regular basis are up to 80% less likely to develop Parkinson's, with three showing the more they drink, the lower the risk. Additional research shows at least two cups daily can reduce risk of colon cancer by 25%, cirrhosis of the liver by 80% and cut the risk of gallstones by nearly 50%.

Coffee may even offset some of the damage caused by other vices. Smokers and heavy drinkers who regularly drink large amounts of coffee have less heart disease and liver damage compared to those who don't.

Coffee is one of the most widely researched substances on the planet. Caffeine found in coffee and tea is the most common drug consumed in the world. Not everyone tolerates caffeine well, and it is easy enough to tell if you fall into that category as you will likely experience nervousness, sweating or simply an uncomfortable feeling. As long as it does not bother you - have a cup, two or three . . . and enjoy.

What affect does coffee have on one's overall nutrition status?

Answer:
As long as one does not have adverse reactions to coffee or stimulants, coffee may offer more health benefits than most other beverages when consumed in moderation (from one to six 8oz cups per day). Caffeinated coffee is predominately water with its main “active” ingredient being caffeine, which belongs to a class of compounds called methylxanthines. Methylxanthines are found in more than 60 species of plants including coffee, tea and cocoa plants. Coffee also contains very small (not necessarily significant) amounts of antioxidants and other substances.

"Overall, the research shows that coffee is far more healthful than it is harmful," says Tomas DePaulis, PhD, research scientist at Vanderbilt University's Institute for Coffee Studies, which conducts its own medical research and tracks coffee studies from around the world.

Phytochemicals

PHYTOCHEMICALS/PHYTONUTRIENTS

I can't say enough about phytochemicals!

Plants have the ability to synthesize certain chemicals to help them maintain their growth, as well as to help protect them from against threats such as damage from sunlight, insects, and diseases. In turn, ANIMALS THAT EAT THE PLANT BENEFIT FROM MANY OF THE PHYTOCHEMICALS PRODUCED BY THE PLANTS. the animals are able to maintain their own growth and protect themselves from damage, THANKS TO THE PHYTOCHEMICALS IN PLANT FOOD.

Many phytochemicals in vegetables and fruits have been identified as ACTIVE INHIBITORS OF CARCINOGENISIS (cancer production). In several animal models, various phytochemicals have demonstrated their ability to retard one or more steps in the cacinogenic process. CERTAIN PHYTOCHEMICALS CAN INACTIVATE MUTAGENS (substances that can induce change in cells) AND CARCINOGENS DIRECTLY; PREVENT FORMATION OF CARCINOGENS; INCREASE DETOXIFICATION OF CARCINOGENS, AS WELL AS TOXIC CHEMICALS AND THEIR SECRETIONS; SCAVENGE AND QUENCH DESTRUCTIVE, ACTIVE OXYGEN RADICALS; REDUCE CERTAIN DAMAGE TO DNA AND CELLULAR MEMBRANES; AND RETARD CANCER PROLIFERATION AND CANCER'S PROMOTION PROCESS.

TOO IMPORTANT TO MISS THIS POINT:

DO NOT only go out and buy a phytochemical/phytonutrient supplament. EAT FRUITS AND VEGETABLES. Your body will miss out on the synergistic benefit of actually consuming whole food fruits and vegetables.

Examples of Phytochemicals:

Indoles, isothiocynates- in cruciferous vegetables
Allicin- in garlic, onions, leeks, chives, shallots
Terpenes- in oranges, lemons, grapefruit
Phytoestrogens- in soybeans, peanuts
Lignans- flaxseed, seaweed, soybeans, bran
Saponins- dried beans, whole grains, red wine

Flavonoids- apples, strawberries, red wine
Carotenoids- dark green, red, yellow vegetables
Isoprenoids- fruits, vegetables, whole grains, flaxseed

Menopause & Weight Gain

Menopause is defined as the end of menstruation. The postmenopausal period is associated with symptoms such as hot flashes, changes in libido and weight gain. In America, the typical woman reaches menopause at just over 51 years of age.  According to the Centers for Disease Control and Prevention (CDC), in 2005, the average American woman reaching age 50 could expect to live another 30 years.  This means that if a woman gains weight at menopause, she will be dealing with it for three decades. Does reaching menopause mean you’re destined to gain excess weight? Is losing weight after menopause harder than it would be before menopause? The purpose of this post is to explore these questions and discuss the key times in a woman’s life when weight gain seems inevitable.

The typical American woman will experience numerous changes in body shape during her life, specifically just after high school, childbearing and menopause.  The culprit for young women is often a significant decrease in activity after high school leading to the infamous “Freshman 15”. Pregnancy is an obvious time for weight gain, but most women reach their pre-pregnancy weight within six months of giving birth - at least after their first child. (1)  The women in both scenarios can change their weight or body fat by eating less and moving more.

The common belief with menopause is that the decrease in female hormones somehow leads to a slower metabolism or increased body fat. Several studies have evaluated whether there is a specific change around menopause that leads to weight gain, or at least makes it easier. These studies have shown that the biggest change affecting body weight around menopause is a reduction in activity. This is a common theme at various stages of a woman’s life. That is, a relatively steady or slight increase in calorie intake with decreasing activity over time. One strong predictor for obesity in a person’s life is age. Since the average woman gains about a pound yearly, it is much more likely that a middle-aged woman will be obese compared to a 20 year-old. Also, a woman with extra weight at adolescence is more likely to gain extra weight at other times such as her freshman year of college.

Some of the stronger studies on menopause looked at women of the same age who either still had periods or were in menopause. When pre- and postmenopausal women are matched for age, menopausal women have

1. No difference in weight gain. Both pre and postmenopausal women gain weight. The difference is where the fat is stored. (7)
2. No difference in loss of lean mass compared to pre-menopausal women. Both lost muscle tissue with time.
3. An increase in central adiposity - more fat stored around the waist as opposed to the thighs or arms.
4. No change in body composition. It seems the biggest effect of decreased estrogen is where fat is stored, not that more fat is stored.
5. A possible small decrease in resting metabolic rate (RMR) from decreased estrogen, but not enough of a difference that menopausal women gain more weight. (7)

Hormone replacement therapy (HRT)

       Some women take medication to replace the hormones lost from menopause. One question often asked about HRT is whether it causes weight gain. A three-year study found that there was no increase in body weight among HRT users compared to placebo regardless if they used estrogen or estrogen and progesterone combined. (9) Women should discuss HRT with a physician who will assess any risk of hormone-dependent cancers.

       In summary, menopause only means women will no longer have periods. It does not mean the body slows down to the point a woman is destined to gain weight. Postmenopausal women can lose weight just like pre-menopausal women. When postmenopausal women lose weight, they can lose both subcutaneous (under the skin) and visceral (around the organs) fat as easily as pre-menopausal women. This means postmenopausal women can reverse any weight gain.   In addition, weight loss among postmenopausal women is accompanied by the same improvements in cholesterol and reduced insulin resistance. This results in a lower risk of heart disease and diabetes.  Increasing activity can help prevent weight gain and improve health during this time.

References:

1. Beckman C, Ling F, Smith R, Barzansky B, Herbert W, Laube D. Obstetrics and Gynecology. Lippincott Williams and Wilkins. Philadelphia PA: 2006; 810p. pp. 128, 375.
2. Kung HC, Hoyert DL, Xu J, Murphy SL. Life expectancy at selected ages by race and sex: United States, 2005 in: Deaths Final Data for 2005. National Vitals Statistics Reports 56(10)  Accessed at http://www.cdc.gov/nchs/data/nvsr/nvsr56/nvsr56_10.pdf September 2008.
3. Jung ME, Bray SR, Martin Ginis KA. Behavior change and the freshman 15: tracking physical activity and dietary patterns in 1st-year university women. J Am Coll Health. 2008 Mar-Apr;56(5):523-30.
4. Holm-Denoma JM, Joiner TE, Vohs KD, Heatherton TF. The "freshman fifteen" (the "freshman five" actually): predictors and possible explanations. Health Psychol. 2008 Jan;27(1 Suppl):S3-9.
5. Mihalopoulos NL, Auinger P, Klein JD. The Freshman 15: is it real? J Am Coll Health. 2008 Mar-Apr;56(5):531-3.
6. Simkin-Silverman LR, Wing R. WEIGHT GAIN DURING MENOPAUSE: Is it inevitable or can it be prevented? Postgrad Med. 2000 Sept; 108(3): 47-52.
7. Mazzali G, Di Francesco V, Zoico E, Fantin F, Zamboni G, Benati C, Bambara V, Negri M, Bosello O, Zamboni M. Interrelations between fat distribution, muscle lipid content, adipocytokines, and insulin resistance: effect of moderate weight loss in older women. Am J Clin Nutr. 2006 Nov;84(5):1193-9.
8. Effects of estrogen or estrogen/progestin regimens on heart disease risk factors in postmenopausal women. The Postmenopausal Estrogen/Progestin Interventions (PEPI) Trial. The Writing Group for the PEPI Trial. JAMA. 1995 Jan 18;273(3):199-208.