Can You Lose a Pound a Day, Day After Day?

Lose 30 pounds in 30 days!

Believe it or not, it can be done. There are three different ways I can think of to accomplish this:

1. Dangerously dehydrate yourself
2. Chop off a limb
3. Start off by weighing as much as a Smart Car.

When you dehydrate you end up gaining all the water weight back quickly, of course. That second one involves losing bones and blood and muscles and tendons and doesn't sound pleasant at all. The third is the only one where all the weight that is lost is from fat; and there is an example of this actually happening.

I saw a video on CNN that showed how a guy lost 237 pounds in seven months. That's over a pound a day. This actually happened, but the guy started out at 640 pounds. He still weighs around 400 and needs to lose another 200 to get to a healthy weight level. I can guarantee that those next 200 pounds will come off a lot slower than the first 200 did.



Extremely obese people can handle rapid weight loss because they were taking in such massive amounts of extra calories in the first place that putting them on a regular caloric intake makes it possible to lose a pound a day. This is coupled with the fact that a 640 pound guy has an incredibly high resting metabolic rate.

For people who need to lose 40 pounds instead of 400, there is no way we can lose weight that fast. Besides, people who attempt rapid weight loss usually fail. The secret to success is slow and steady.

There are innumerable weight loss books and products available that claim you can lose large amounts of fat in a short period of time. I'll withhold names and titles to protect the guilty and just report on a very popular diet book that claimed one of their subjects went from 220 pounds to 190 pounds in six weeks. Let's run the numbers on that:

* 30 pounds of fat = 105,000 calories

* 105,000 calories in 42 days = a 2,500 calorie deficit per day

If we assume an average sedentary 220 pound guy has a Total Daily Energy Expenditure of about 2,800 calories a day (the quick method of calculating TDEE for a sedentary person is body weight in pounds X 13), we could restrict him back to 2,000 calories a day by instantly giving him a very healthy and fat-reduced diet. He'd still be hungry, but let's take that out of the equation, and we can't go any lower than that or he may go into starvation mode where the metabolism slows down significantly. This still leaves another 1,700 calories a day that would need to be burned via added activity. This would be the equivalent of him running about eight miles followed by an hour of intense weight training, every day. All told he would run 56 miles a week, plus do seven hours of weight training a week.

Riiiiggghhttt...

This doesn't even take into account that his metabolism is going to start slowing down both due to the weight loss and due to an increase in efficiency. By the way, the book doesn't recommend an exercise regimen nearly as rigorous as what I outlined above. Therefore, the author sucks at math.

The same book also stated you can burn off 12 pounds of fat (from your belly first – they claim) in two weeks or less. Even if we give them the full two weeks it means a 3,000 calorie per day deficit. You already know that's impossible, but what is also impossible is to control where you lose the weight from. Your body decides where the weight will come off, and you have no say in the matter. For men, the gut is going to be the last place you lose weight. That's why you have to get to a very low level of body fat in order to see your abdominal muscles. Have you ever seen a guy with a fat ass and washboard abs?

So what is possible? For a person who is not seriously obese, losing even two pounds of fat a week is ambitious; one pound a week is more reasonable. Remember, when it comes to getting in shape, there is no quick, and there is no easy. There is only long, and hard.

Five Short Workouts That Can Really Make a Difference.

People often avoid physical activity because it seems like a huge time commitment: running five miles, getting to the gym and then working the circuit or committing to an hour-long yoga class. It seems like a lot to cram in, several times a week, on top of work and family and friends and all of the other things in your life. But being active doesn't necessarily have to mean running a marathon. Research increasingly demonstrates that even little workouts can make a big difference when it comes to both your weight and your overall fitness level.

A recent story over at RealAge says that mini workouts such as sprinting on exercise bikes can help lower blood sugar and improve insulin function - even if the total exercise time topped out at less than 10 minutes a week - which can ultimately lowers your risk of diabetes. And a recent Globe & Mail story focused on high-intensity, four-minute interval training (originally developed for Japan's Olympic speed-skating team) geared at new moms trying to shed postpartum weight.

The point?

Every little bit helps when it comes to your health. For short bursts of cardio, you can try running up and down the stairs, jumping on a trampoline, doing jumping jacks, sprinting on an exercise bike, jogging on a treadmill, marching on the spot, skipping rope, or anything else that gets your heart pumping. Fitness expert Kathleen Trotter also offers these five quick activities that can easily be incorporated into your day:

1. Chair Squats - Core and entire lower body, with primary focus on using the butt muscles

Stand with your feet shoulder with apart and parallel. Have a chair behind you. Keep your shoulders back and belly button drawn towards your spine as you bend at your hips and sit back towards the chair. Hover one inch above the chair. Concentrate on your butt muscles to hold you in that position and then use those same muscles to stand back up. Repeat 10 times.

2. Bridge and "March" - Core, hamstrings and glutes

Lie on your back with your knees bent, your feet flat on the ground and your arms by your side. Take a deep breath in, and as you exhale, try to imagine pulling your belly button to your spine and engaging your lower abdominals (the feeling should be similar to sucking in your stomach when zipping up a tight pair of jeans). Inhale again, and as you exhale, lift your hips off the ground. You want to feel as though your butt muscles are making your hips lift and you want to continue to engage your lower abs. Hold your hips up, keep your pelvis stable and lift your right arm and left heel off the ground. Lower your right arm and left heel. Switch and lift your left arm and right heel. Lower your left arm and right heel. Lower your hips. Repeat 8-15 times.

3. The Bird Dog - Lower back muscles, core and glutes

Get onto all fours with your hands directly below your shoulders and your knees hip distance apart. If you are new to exercise, perform this exercise on the floor. If you feel like you want to challenge your balance, perform this exercise on a bench. Place a water bottle or a pilates ball in the small of your back. Without letting the ball or water bottle fall off, straighten your right arm and left leg. Keep your pelvis level and engage your core. Continue for 10 reps and then switch and repeat on the opposite side.

4. Push Ups - Chest, shoulders, triceps and core

Bring your hands underneath your shoulders, slightly wider then shoulder width apart. Come up into a plank position either from your knees or toes. Do not let your back arch or your butt go up in the air. Keeping your body in one straight line, bend your elbows and slowly lower your chest towards the ground. Exhale as you engage your abdominals and push your body back to the start position. 10-15 reps, 2-3 sets

5. Plank and a Row-Core, shoulders, back and biceps

For this exercise you need a soup can (if you are at home) or if you are at work use a light office supply (like a paper weight). Come up into a plank position on your hands. Keep your arms straight, palms directly under your shoulders and be up on your toes. Your body should look like a straight line. Hold the soup can in your right hand. Keeping the rest of your body perfectly still, row your right elbow up beside your ribs. Try and do the row with the muscles around your shoulder blades. Do 8-10 reps on your right arm and then switch and repeat on the left side.

Is Fat the New Tobacco? The Canadian Weight Crisis.

There has been a general recognition that the fitness of Canadians has declined over time, yet we have never had a clear sense of the magnitude of this decline. As widely reported last week, we do now and the news is disturbing. Let me explain the results of the study here in more detail.

Due to cost and time, most population surveys tend to rely on self-report to collect data about health factors such as weight, body mass index and fitness. This may give a less accurate picture of population health. For example, reviews suggest people under-report weight and over-report height. In the first time in more than twenty years, a comprehensive and objective assessment of the fitness of Canadians has been conducted. The recent 2007-2009 Canadian Health Measures Survey by Statistics Canada administered over 3000 comprehensive health interviews in the home, and had participants complete body composition measurements and fitness tests in a mobile examination centre across Canada.

The survey's key findings, after the jump...


Comparisons were made with data drawn from the 1981 Canada Fitness Survey (CFS). Between the two surveys, muscular strength and flexibility decreased, while mean values for body composition measures such as BMI and waist circumference increased.

To illustrate this finding, the study authors highlight that a current, average 20 to 39-year-old man and woman is overweight and has the same body composition profile as those who were aged 40 years or older in 1981. The percentage of Canadians aged 40 to 69 years categorized as "fair" or "needing improvement" according to their body composition more than doubled. Among males aged 20 to 39 years, the increase was fourfold, and more troubling, among younger females, sevenfold. Overall, these findings clearly suggest, in the words of one of the study authors, Dr Mark Tremblay, that Canadians are becoming heavier, fatter, rounder, weaker and less flexible than previous generations.

Is fat the new tobacco? Yes, particularly if we think of this question in terms of the relative prevalence of a serious health risk in the population. Smoking rates have declined over the last twenty years but the numbers of obese and overweight have increased. While we must not lose sight of the need to maintain efforts in tobacco control, it is also clear that lessons need to be learned from that experience and applied to stemming the drastic decline in fitness and associated increases in body composition.

There is no one magic solution. Rather, a combination of strategies may interact to cause a shift in the social acceptability of over-eating or being physically inactive – which in turn might improve body composition. Information strategies to promote healthy eating and physical activity; greater access to community-based physical activity and nutrition programs; legislation to regulate food marketing or how communities are built; economic interventions to reduce the cost of fresh fruit and vegetables; in addition to medical interventions and management, are all required. To be successful, all of these types of strategies need to be combined into comprehensive programs to simultaneously address as many influences on food intake and physical activity as possible.

This will not be easy, but the tobacco control experience suggests that it can be done. Looking ahead twenty years, we must hope that this Statistics Canada report was the stimulus for national commitment to such action.

Key Messages

* Fitness levels have declined among Canadians over the last twenty years while body composition has increased.
* Comprehensive strategies are urgently required that target the many influences on food intake and physical activity.

A Quick Exercise to Boost Your Energy.

Leonor Mowry, director of Village Yoga in Toronto's Forest Hill Village and co-author of Advancing Your Yoga Practice: The Art of Slowing Down, says that humans are governed by cycles -- whether we know it or not -- and there are both times of the day and year when we feel more or less energized. So if winter has you feeling sluggish and in the mood for a little hibernation, Leonor has some easy tips and tricks for boosting your flagging energy levels.

Here are Leonor's tried and true strategies for staying positive, balanced and energized during the winter months. Aside from the obvious (eating healthy, exercising regularly, drinking lots of water), here are a few of her favourites:

1. Create a nurturing home: Every January, I feel compelled to clear clutter, reorganize my home office, give away clothes I don't wear, and generally create a more serene home environment. The process makes me feel like I'm taking control of my life and the result is that I feel nurtured in my nest.

2. Vitamin D: This is a new one for me. Recent scientific studies have shown that we need far more Vitamin D than previously thought. Ingesting more (since I'm not out playing in the sun) has me waking up happy.

3. Meditate: Don't know how? Can't clear your mind? Just relax and observe your breath. Even 5 minutes a day can make a difference. If even that seems like a tall order, try guided relaxation. I've created some 15-minute guided relaxations (you can listen here for free) that will elicit a deep sense of peace, with virtually no effort on your part!

4. The 2-Minute Energy Blast: This is by far my favourite and most trusted strategy to increase my energy immediately, with minimal effort. Here's how it's done:

* Tent your fingers and lightly begin to tap your head. Keep the tapping light; this shouldn't hurt! Tap all over your head for about 20-30 seconds. When you're done, you'll probably feel subtle tingling where you've tapped. This is good -- your upper energy channel is opening!
* Stand up and place a tennis ball (or acuball-mini) under one foot. Lightly roll out the bottom of the foot on the ball, taking care to pay attention to the heel, the arches, the ball of the foot and the base of the toes. Keep rolling for about a minute. Come off the ball and stand up straight, comparing how each foot connects with the floor. The foot you've just rolled will probably feel much more grounded and connected than the other one. This is also good, as you've improved your energetic connection with the earth. Change sides and roll out the other foot.
* If tapping didn't make you feel ridiculous, this surely will. Jump up and down in place. Keep jumping for about 15-30 seconds. Smile. This is supposed to be fun! Channel your inner 10-year-old and just play with it. No rigidity in the body, please. If jumping up and down isn't possible, try just bouncing up and down, letting the limbs shake, keeping the knees bent. If anything hurts, stop immediately and move in a pain-free way, less vigorously.
* VOILA! The energy has increased and you're probably feeling lighter and happier. Repeat this process any time you need a little boost.

Best and Healthiest Fruits For Your Diet.

I love eating fruit throughout the year, especially a nice fresh selection out of the cooler -- so much so that having the recommended 2 to 3 servings of fruit per day is easy. We can thank Mother Nature for creating fruits in so many incredibly vibrant colours and tasty flavours, but with so many choices available, sometimes browsing the produce section of your grocery store can leave you guessing about the best ones to pick. Knowing what you want and need from fruits nutritionally can make it easy to make the right choices for your diet.

Best Low-Carb and Weight-Loss Options
During the Atkins Diet craze, when stats showed an amazing 1 in 10 adults were watching their carb intake, fruit consumption dropped because natural fruit sugars were considered taboo to any carbohydrate-restricted diet. This is a shame because so many valuable nutrients and antioxidants, as well as sources of water and fiber, are lost when avoiding fruit. Fruit deprivation is unnecessary because there are viable low-glycemic fruit choices that have minimal to no effect on insulin and blood sugars. For the carb-conscious eater, berries, cherries and grapefruit are your best choices and when you are selecting fruit, always choose those that are not quite ripe as they have less naturally occurring sugar.


Best Fruits for Heart, Cancer Protection and Immunity
The orange fruits are a fantastic source of beta-carotene. Your best choices are oranges, mango, cantaloupe and apricots. The Harvard School of Public Health reports that these carotenoids are precursors to vitamin A and are powerful antioxidants. They protect cells from the ravages of free radical damage (oxidation) that contributes to disease and aging. These compounds promote cellular immunity and reduce the risk of several types of cancers including those of the skin, lung, stomach and prostate.

Berries do so much for our immunity. The phytochemicals found in red berries and fruits, including lycopene and anthocyanins, are being studied extensively for their protective benefits. Eating only eight strawberries a day may help reduce the risk of heart disease and some types of cancer, preserve memory and lower blood pressure. Like all berries, strawberries are low in calories and packed with high levels of fiber, are the highest in vitamin C of all fruits and contain other antioxidants that help bolster the immune system. Raspberries, blackberries, elderberries and boysenberries all provide vitamins, minerals and phytonutrients which slow down the aging process, boost immunity and protect against chronic disease. The red colour of these berries is a sure sign of their benefits for heart health along with cherries, cranberries, pink and red grapefruit, red grapes, red apples and pomegranates. Cranberries, in particular, are rich in polyphenol, an antoxidant that can reduce the risk of prostate cancer, strokes, gum disease and urinary tract infections.

Pomegranates, featured on many advertising billboards in Toronto, are currently touted as the cardiologist's aid because of their antioxidant properties which are beneficial for the heart and protect against cancer. And, let's not forget tomatoes. They are rich in lycopene and are especially beneficial to men who are concerned with the prevention of prostate disease.

Best Fruits For Anti-Aging and Your Skin
Having an apple a day can keep the doctor away – especially if you eat the skins. Apples contain many phytonutrients which are protective for the brain cells and improve immunity. Quercitin, a natural antihistamine and antioxidant in the skin of apples, can assist with the prevention of cancers, allergies, Alzheimer's disease and blood clots while the pectins in apples also offer cancer protection.

If you want smoother-looking skin, consume avocados. They contain healthy, monounsaturated oils and antioxidants, including glutathione. Avocados are highest in lutein, an antioxidant that is especially useful for eyes and which also protects from prostate and breast cancer. They also have beneficial effects on cholesterol and are a source of potassium, useful for blood pressure regulation and stroke prevention. The oils in avocados assist with weight loss rather than weight gain, as previously believed in the low-fat diet era, and can be added to salads, sandwiches or consumed as a dip. When eaten in the right amounts and in proper balance with lean protein sources (chicken, fish, and turkey) and low-glycemic carbohydrates (whole grains and vegetables), the healthy fats in avocados make us feel full, assist with stabilizing insulin levels and reduce cravings.

Brain Power
There is growing evidence that blueberries are great disease fighters. Blueberries are high in antioxidants including vitamins C and anthocyanin, the pigment that gives blueberries their color, which provides the majority of this berry's antioxidant, anti-aging and eye -protective action. Compared to all other fruits and veggies, blueberries are tops for their antioxidant protection. They are also a great source of fiber and potassium and surprisingly, researchers have found that subjects who eat blueberries before a test perform better. Add blueberries to your cereal, oatmeal, and smoothies or eat frozen ones when you are craving something sweet.

Are You Still Not Getting Enough Fruit?

Try this simple smoothie recipe for breakfast:

6 to 8 ounces of soy milk or water
1 cup of berries
2 tbsp of plain organic yogurt
2 tbsp of ground flaxseeds or Salba
25 to 30 grams of vanilla-flavoured whey protein isolate
4 ice cubes (optional)

Blend everything and enjoy!

Should Obese Air Travellers Pay 'Fat Tax'?

Airline seats are rarely comfortable (well, in coach, anyway), but if you're one of the many people who are too large to fit within the confines of those tiny chairs, you're entitled to double the space for the same price everyone else is paying (at least, according to the Sureme Court of Canada, anyway). Doesn't seem fair, does it? Absolutely not! And that's what the majority of air passengers told Skyscanner in a recent survey, according to reports from the National Post. In fact, 76 percent of people believe that airlines should start charging a "fat tax" for overweight and obese passengers.

Of course, it's a bit of a tricky issue. "It's not unreasonable for airlines to charge passengers extra if they occupy more than one seat," said Barry Smith of Skyscanner. "On the other hand, many would argue that it should be the responsibility of airlines to adjust their standard seat size, enabling them to comfortably accommodate all passengers," he added. But will that drive up the cost of air travel for the rest of us? Some have suggested the price of airline seats be calculated by the weight of the passenger and their luggage -- though hopping on the scale at check-in sounds like a nightmare, too.

Here in Canada, airlines have to accommodate passengers of all sizes without charging them extra. But as the post reports, other airlines have more stringent policies -- United and Southwest Airlines make obese passengers pay for their extra seat, but they can claim a refund if the plane isn't full. Air France charges for the second seat but at only 25 percent of its original cost. If you're interested in finding out more, here's a run-down of extra-seat charges by Smarter Travel.

What do you think? Should overweight and obese passengers be paying for their weight?

Let's Talk About Your Gym Clothes...

The first thing I want you to do is go dig out your old Magnum, P.I. shorts from high school, and that ratty 'FRANKIE SAYS RELAX' t-shirt with the yellow stains in the armpits, find a safe place, and burn them.

Now I'll admit that I'm not a serious fashionista; my fitness wardrobe costs more than my business one, but that's mostly because I buy cheap suits and like to push casual Friday to the limits.

But I do have a lot of workout clothes, and they're all high quality. There is a good reason for this: having nice-looking and good-quality clothing makes exercise more enjoyable. And if it's more enjoyable, you'll exercise more frequently, for longer durations, and at a higher intensity. It's all about positive reinforcement.

Nice workout clothes are more comfortable, they look better, and they last longer too. I am a firm believer in the adage that you get what you pay for. There is a certain brand of fitness clothing I'm exceptionally fond of (OK, I'll tell you: it's lululemon) because not only does it look and feel good, but I can beat it like a rented mule, wash it again and again, and it still looks new.

I engage in some really intense exercise that makes regular clothing so foul it needs psychotherapy. Higher quality stuff can take anything I can dish out, and then after a trip through the washing machine it comes out fresh and saying, "Is that all you got?"


Beyond the positive reinforcement of wearing the appropriate attire, it also has an impact on your feelings of self-efficacy, which is a situation-specific form of self-confidence. Good exercise clothes can be considered tools of the trade.

For example, I'm a regular runner, going out in all kinds of weather, and having clothes that are specifically designed for different running conditions allows me to perform better and makes the experience more enjoyable. Here is a sample list of my running wardrobe:

* Five pairs of running socks that cost $15 each. Yes, they're socks, and yes, they cost $15 a pair. They're worth it.
* Shoes that are not only made for running, but that I had an experienced staff member at a running store help me pick out, based on my gait and foot shape.
* Numerous pairs of shorts that keep things where they belong and prevent chafing.
* Shirts that wick the sweat away.
* A GORE-TEX jacket that doesn't let the wind in and has vents along the sides if I get too warm.
* A running-specific balaclava that wicks away sweat and warms up the air before I breathe it in.
* Thick running pants for those exceptionally cold days to make sure vital parts of my anatomy don't get frostbite.

I've got plenty of nice shorts, track pants and shirts for the gym as well. One of the great things about this is that I never have to worry having something clean to wear, and I won't get pegged as one of those annoying gym patrons who wear the same workout clothes day after day.

Some people suffer from gym intimidation because it can be a bit of a fashion show. People who aren't the hottest or slimmest patrons can feel inadequate compared to some of the prancing and preening "beauties" (NOTE: sarcasm) who are out there. If you aren't the fittest person at the gym then I've got something important to tell you:

No one cares.

I started out in the gym at a BMI that almost qualified as "obese," and I found it to be a very accepting and encouraging environment. I've exercised in about 40 different gyms across five different countries and two cruise ships, and they are full of people of all shapes and sizes. Maybe in hardcore bodybuilding gyms there is a pecking order, but at the typical health club my feelings were always that it didn't matter what shape you were in, but that you were simply there and working on being fit and healthy.

With that being written, there are things you can do to look your best. Take a look at the lululemon shirt I'm wearing in my bio page. Whoever designed that shirt is a genius. It makes my chest and shoulders look bigger and my waist appear slimmer. If you're concerned about your appearance while at the gym, then there are workout clothes you can buy that slim the bulging parts and accentuate the nice ones.

Finally, this all costs money. I didn't go out and drop a couple grand on clothes when I started working out; I built up my exercise wardrobe over time. What's more, people always know what to get me for Christmas.

Exercise is not only a big part of my life, it's my #1 hobby, and hobbies cost money. I don't play golf, own a boat or have a monthly World of Warcraft charge on my credit card, so I can afford it. Staying in shape is where some of my disposable income goes, and I consider it money well spent.

Can Eating Fast Food Help You Lose Weight?

When people are trying to slim down, they rarely think about hitting the drive through. But a number of fast food outlets are adding so-called "healthy options" to their menus. McDonald's has grilled chicken sandwiches. Wendy's has a variety of salads. Starbucks has reduced-calorie paninis. Subway is endorsed by successful contestants from The Biggest Loser, boasting that some of their sandwiches can be a key part of any weight-loss program. And even Taco Bell (which is more frequently associated with liquid cheese and slushy meat), now offers a "Fresco" menu of items with less fat.

The New York Times recently took a stab at this phenomenon ("Forget Jenny Craig. Hit the Drive-Thru"), and put these healthier menus to the nutritional test. Here's what they found...

As with most things, there's no consensus about the role of fast food as a dieting aid. Some acknowledged that fast food, in and of itself (and only once in a while), isn't inherently evil. (When we go out for a fancy restaurant meal, by the way, we're also often consuming huge amounts of salt and butter.) And some fast food meals, like bean burritos at Taco Bell, do offer necessary nutrients like fibre and protein.

But those positives are often outweighed by the amount of sodium and the cumulative fat in these products. (And you're likely not getting good fats from a fast food meal -- even if they claim that there are no trans-fats, saturated fats continue to be a big concern.) Recent studies have indicated that lowering the amount of sodium we consume by even a small amount can lower the risk of heart disease and stroke. Plus, there are major questions about just how honest processors are about the nutritional information of their food, as studies have shown that they often grossly underestimate calories.

So what's the answer? Be honest with yourself about what you're eating. These new "lite" options are probably healthier than your standard, grossly unhealthy fast food meals, but don't be fooled into thinking you should make them a regular part of your diet. These healthier options are still part of the bad-fat, high-sodium machines that spit out mostly synthetic convenience foods at a frightening rate. Treating yourself to some fast food every now and then isn't going to kill you -- but if you're really concerned about your weight and health, you should focus on getting real, whole foods into your mouth as often as possible.

Open Your Hips for Better Yoga and a Better Life.

When I lead my yoga classes through a sequence of hip openers, there's bound to be a few grunts and moans; looks of fear creep up onto some of my students' faces. Those of us who run, bike, play sports and even sit at desks all day can find hip openers to be very intense -- and sometimes, very scary -- but it's safe to say that all of us could benefit from them. Hip openers are a really great way to release and practicing "letting go."

The hips are the foundation of our lower bodies. Our hips connect our pelvis to our leg bones and support the spine, and when we walk, run, or do any kind of movement with our legs, our hips keep the pelvis balanced. If we do not dedicate time to opening up our hips, we are in store for future pain and suffering: tight hips contribute to back pain and tight hamstrings. When we do hip openers, we increase the range of motion in our femur bones in our hip sockets, we lengthen our hip flexors, and this also helps us with back bends and seated postures in our yoga practice.

Our hips store much of our tension and emotional stress. When we do hip openers, we must find courage. The origin of the word "courage" comes from the Latin meaning "from the heart." It is important that we move into our hip openers with an open heart, and stay with our experience with every inhalation and exhalation. Focusing on our breath helps us stay in the present moment, noticing every sensation that arises and goes away.

Practicing hip openers allows us to practice letting go. Letting go serves as a great challenge for many of us because letting go means letting go of our guilt and shame, mistakes and addictions, our bodies and our failed relationships. It also means letting go of what we think a pose "should" look like and instead, doing our yoga practice feeling as best as we possibly can, not judging or criticizing ourselves, and accepting with unconditional love whatever experience comes up for us.

By doing hip openers and practicing letting go, we can stay present with each moment, allowing us to stop living in the past and giving ourselves the ability to move forward in our lives. Through hip opening, we can feel lighter and less burdened. Opening our hips can be a profound experience, if we let it.

Here's an easy hip-opener that can be done at home -- all you need are two folded blankets and one firm pillow.

Supta Baddha Konasana (Reclined Bound Angle Pose)

Lie flat on your back and bring the soles of your feet together, releasing your thighs towards the floor. Place a folded blanket under each knee to give your legs support, and allow your hips to release. Place the pillow underneath your head. Make sure to breathe, and be with your experience. Stay in this pose for ten minutes.

Michelle Uy is a Certified Yoga Teacher and Owner of LoveActionYoga. She is also certified to teach Yoga Thrive, a therapeutic yoga program for cancer survivors.

Get Fit and Lose Weight to Reduce Your Risk of Breast Cancer.

After shedding over 60 pounds to reinvent herself and her health, Carole Carson inspired a weight loss mass movement in her hometown. Now, she's trying to encourage women around the world to lose weight and reduce their risk of breast cancer and other diseases. Here, she explains the link between breast cancer and excess weight, and the weight loss tips that finally helped her go from "fat to fit" after 40 years of failed attempts.

Q: What was your motivation for getting in shape and how did you accomplish it?

A: I stepped on the scale and it broke, taking with it my elaborate system of denial. My 5-foot-2-inch frame had reached 183 pounds. When the scale broke, I was forced to acknowledge that I wasn't simply pudgy or stocky as I'd told myself -- I was fat. In that moment of epiphany, I decided to get fit and lose weight. Equally important, I decided I wasn't going to diet but rather adopt a new lifestyle -- one I could sustain indefinitely.

I wrote about my makeover -- from butterball to butterfly -- in the local newspaper of my small town in northern California. Later, I invited friends and neighbours to join me in getting fit. Over 1,000 people showed up for the Nevada County Meltdown. During the next eight weeks, over 206 teams lost nearly four tons of excess weight. To encourage others to follow our example, I condensed what I had learned on this remarkable journey in a book, From Fat to Fit: Turn Yourself into a Weapon of Mass Reduction.

Q: What is the connection between weight and breast cancer risk?

A: The link between breast cancer and excess weight is fairly well established. Being overweight increases the risk of breast cancer and its recurrence, according to Dr. Marisa Weiss, founder of BreastCancer.org. But although the link between the breast cancer and obesity is well known, only recently have researchers begun to understand how the dynamic works. Experiments on mice suggest that cancer cells use fat molecules as "signaling" tools. With fat molecules present, cancer cells signal each other to grow larger and more dangerous. Fat also collects pesticides and other potentially unhealthy substances, and some of these chemicals can cause cancer.

Q: Can you outline your tips for reducing breast cancer risk?

A: Becoming more fit (and losing weight as a by-product) is a solid strategy for reducing breast cancer risk. As an added bonus and incentive, the strategy also reduces the risk for other kinds of cancer and life-threatening medical conditions, such as diabetes, heart disease and stroke. Moreover, being fit and managing weight reduces the risk of dementia and Alzheimer's disease, and may even improve memory.

Achieving and maintaining fitness is a lifelong process. To succeed, essential elements must be present. Success begins with an authentic, heartfelt decision to get fit and a willingness to share that commitment with teammates who can provide support. Articulating specific goals and designing a nutritional and exercise regimen that meets your body's unique requirements are the next steps. A way to hold yourself accountable must also be present; otherwise, backsliding is too easy. Discovering and experimenting with different foods and ways of exercising remain a continuing part of the process. And promoting fitness and encouraging friends, family and colleagues to adopt more healthful habits reinforce your own commitment.

Q: If you had just one piece of advice for readers, what would it be?

A: For 40 years, I tried to lose weight and failed to do so. Looking back, I can see the cause of my failure. I approached the task with grimness, I adopted others' ideas rather than my own, and I tried to get in shape alone.

In light of my experience, I offer a single piece of advice: memorize the "FIT formula" so that you can use the concepts throughout your day:

F--Fun: Find food you can eat without piling on pounds and exercise you love to do -- exercise that makes you feel like a kid again.
I--Individuality: Innovate a fitness program that works for your unique body. Design an eating and exercise regimen that takes into account your age, level of conditioning, preferences, physical limitations, if any, and budget.
T--Togetherness: Team up with others. To succeed, you'll need support. You may need the expertise of your physician, the advice of a dietitian or the emotional support of your spouse or best friend. Form your own team.

Q: How has your life changed since you got fit?

A: My health improved dramatically. When I began my makeover, I was in the 90th percentile for risk of heart disease, cancer, diabetes and stroke. Today my risk is normal.

Besides extending the length of my life, getting fit also improved the quality of my life. When I lost 62 pounds of fat, I also lost 62 pounds of chains that were holding me back. How ironic that the less of me there is physically, the more of "me" shows up in my daily life. Feeling good about myself gave me the confidence to step out in the world.

Since my makeover, I've authored four books and written over 300 articles on fitness. Most recently, I've become the coach for the AARP Fat 2 Fit online community. And I enthusiastically encourage your readers to join this wonderful group of friends and neighbours. The program is free to everyone, regardless of where he or she lives, and we welcome all ages. For those seeking to become more fit, the site is a great source for information, inspiration and support.

Is Exercise a Good Treatment for Anorexia Nervosa?

One to two percent of North American girls and women suffer from anorexia nervosa (AN). This psychological disorder mainly affects women and is characterized by caloric restriction and the unrelenting pursuit of thinness. Without treatment, AN contributes towards significant morbidity and may be fatal. Although only a small proportion of women meet clinical criteria for AN, body image dissatisfaction and unhealthy dieting are prevalent within North American culture and are normative features of the social interaction between women. Thus, efforts are also being made to consider AN as a social and political problem.

Historically, the notion of prescribing exercise for patients with AN was considered preposterous, if not dangerous. Conventional wisdom at the time advocated for complete activity restriction and "bed rest." Conceptualizing exercise as a "pathological symptom" of the disorder, professionals proposed that it was simply another mechanism in which to expend calories. Drawing upon studies conducted with rats, researchers proposed a model of hyperactivity in AN; mediated by neuro-chemicals, overactivity and under-nutrition mutually reinforce one another in an addictive cycle. Furthermore, aesthetic sporting cultures, such as gymnastics, place a great deal of emphasis on physical appearance. Thus, researchers and clinicians were concerned that features associated with competitive sports may contribute towards and maintain disordered eating.


How Exercise Can Help
However, an emerging body of literature has emphasized that safe, nutritionally-supported, and supervised exercise programs may facilitate recovery in patients with AN. Engaging in exercise enhances patient quality of life and eating disorder program adherence; there are no adverse effects on weight restoration. And exercise improves the quality of the interaction between health providers and patients during treatment and enhances patient compliance with treatment.

As well, in a population that is susceptible to osteoporosis, exercise may also maintain the integrity of the musculo-skeletal system and prevent bone deterioration. In addition to improved body image, physical activity may contribute towards positive identity development, in which patients develop new interests outside of the disorder. Importantly, by incorporating exercise as an integral component of treatment, patients are able to change their attitudes and beliefs and learn to perceive it as an enjoyable pursuit.

Patients with anorexia may not be attuned to important bodily sensations, such as hunger or pain. Exercise may help patients to re-engage with their bodies in new and healthy ways. Lastly, since most patients with AN were highly active prior to the onset of the disorder, discontinuing activity all together is an unrealistic approach to the management of activity overtime.

In exercise studies conducted in the AN population, patients were medically cleared for participation in the program, and the type, intensity, and duration of the activity was tailored to suit the patient's stage of recovery. Thus far, engaging in activities such as yoga, walking, weight-lifting, horseback riding, and social team sports such as volleyball, appear to afford the greatest benefit. Solitary aerobic activities, such as running, cycling, and swimming, should be avoided.

Key Messages

* The issue of exercise in AN is controversial and different researchers have debated whether or not it is a "friend or foe."

* However, it appears that safe, medically supervised, and nutritionally-supported exercise may facilitate recovery in medically stable girls and women with AN.

Middle-Age Weight Gain: Six Natural Ways to Fight It.

The changes in a woman's body between the ages of 35 and 55 could be referred to as the "midlife expansion." It is a time when weight gain occurs more easily, fat accumulates around the waist and stomach rather than on the hips or thighs and maintaining weight or body shape becomes extra difficult. This change in body shape occurs primarily because of the alternations in hormone balance in addition to the normal effects of aging. There is a natural tendency to lose muscle every year after the age of 30 without a focused effort to maintain it. But, weight gain does not have to be inevitable!

Causes of Middle Age Weight Gain
For most women, shifts in weight begin before menopause (peri-menopause) when an average woman gains approximately one pound a year leading up to menopause. Many women believe that the changing levels of estrogen are the main cause of weight gain, but other factors are also at play:

Six ways to avoid middle age fat after the jump


Reduced physical activity: The majority of menopausal women do not perform adequate exercise. At total of 150 minutes of exercise per week is required for weight loss. I recommend three 30 minute strength training sessions, one to two sessions of yoga and one to two cardio per week.

Excess caloric intake or improper combinations of healthy protein, carbohydrates and fats: Studies show individuals who practice carbohydrate-conscious eating can consume more calories per day without weight gain than those individuals who do not focus on balancing proteins and carbohydrates.

Metabolic drop: The number of calories needed each day decreases as your metabolic rate slows down and your muscle mass decreases. Since muscle burns more calories than fat, the less muscle you have, the fewer calories will be burned each day.

Genetics: Genetic factors may play a role in your weight gain. You might be predisposed to gain weight around your stomach as you age. This means that you may have to work harder to maintain your figure.
Excess weight increases the risk of:

* High cholesterol
* High blood pressure
* Insulin-resistance which can lead to type 2 diabetes
* Increased risk of heart disease
* Increased risk of Alzheimer's disease
* Increased risk of certain types of cancer (especially breast cancer)

Six Tips to Help You Avoid the Midlife Expansion
An inability to lose weight through exercise and dietary changes can be related to a number of different causes, especially during the hormonal changes with aging.

1. Your dietary plan may need some tweaking. For weight loss, you must be sure to:

* Balance your protein and carbohydrates 1:1. This means that if you see this ratio on food labels, it is a good choice for you. Let's discuss an example using yogurt. Plain yogurt typically has 6 grams of protein, 6 grams of carbs and a few grams of fat while a fat-free yogurt has 34 grams of carbs, 4 grams of protein and no fat.
* Eat every three to four hours. Never skip a meal because it affects your blood sugar balance and stress hormones which ultimately inhibits weight loss and damages your metabolism.

2. Have your thyroid gland tested. The thyroid gland is the main governor of the metabolism. You should have TSH, Free T3, Free T4 and thyroid antibodies. Your TSH should be less than 2 to 2.5 , not 5, the previously accepted normal range. If you are menopausal, problems of the thyroid gland can occur, especially if you are taking HRT.

3. Have your fasting blood sugar and fasting insulin levels tested. If you are insulin-resistant, which means you have high insulin levels on fasting tests (insulin is the body's signal to store energy as fat if it is not consumed) you will tend to gain weight around the abdomen and have difficulty losing weight in general. If your insulin levels are high, then a higher protein diet is essential for you to successfully lose weight.

4. Monitor your stress levels. You may want to consider having a salivary hormonal test to check if you have excessive levels of the stress hormone cortisol. Elevated cortisol levels cause an inhibition of thyroid gland function leading to accelerated aging, water retention and increased abdominal fat. The herbal formula Relora lowers cortisol, assists with abdominal fat, helps restore healthy sleep patterns and may also reduce the frequency and severity of hot flashes. This popular supplement can be purchased on the Clear Medicine online store.

5. Make sure your estrogen and progesterone levels are healthy. You can have these levels tested with a salivary hormone analysis-the most accurate way to measure your hormones.

6. Watch your sleep habits as you would your diet and exercise program. Sleep in complete darkness and get to bed before 11pm for optimal release of hormones that affect body composition. If you are sleep-deprived, it may cause weight gain and a tendency to overeat.

Can You Be Obese Without Even Knowing it?

While many of us worry unnecessarily about extra inches or a few extra pounds, we also know the real signs of being overweight or obese. Or do we? It turns out that numbers on a scale can lie when it comes to carrying too much fat, and that you can be of normal weight and fat at the same time. A recent report from the Mayo Clinic, reported by Ron Winslow in the Wall Street Journal (The Scales Can Lie), calls this phenomenon "normal weight obesity" - and it brings into question one of our most commonly assumed signs of health.

Keep reading for all of the details - and to figure out if you're fat or fit.

The Mayo researchers found that individuals of normal weight who had a high percentage of body fat had bodies that behaved like they were obese - and that means that they were at significantly higher risk for heart disease and other ailments linked to excess weight. The researchers estimate that as many as 30 million Americans could fall into the normal weight obesity category - many of whom are unaware that they're at higher risk for disease and metabolic syndrome, which includes elevated blood sugar and blood pressure and is often a precursor to diabetes and heart disease.

So how can you determine whether you're both normal weight and obese? You can buy a specialized scale that measures body fat, or you can get an assessment at a doctor's office or health club. And, as we've frequently been told, the extra pounds we have to worry about most are the ones that collect around our middles, near our vital organs. Generally, body fat percentages over 25 percent for men and 35 percent for women are considered high - but there's still no clear answer about what amount of body fat is ideal for optimal health.

The reliability of BMI (Body Mass Index) in determining whether a person is obese is unclear. BMI is determined by dividing your weight (kilograms) by your height (metres squared). People who fall within the 18.5-24.9 range are considered normal weight by current guidelines - but people who have BMIs above 25 often eat well and exercise regularly, throwing some skepticism on the utility of the measure.

So what's the answer? Like most things, it's subject to debate. But doctors and fitness experts are recommending the same remedy offered for most things: eat better and exercise more.

Can Kegel Exercises Lead to Better Orgasms?

I'm sure you've heard of Kegel exercises, but the odds are good that you don't know exactly what they are. The word on the street is that they're a simple exercise you can do in seconds a day and they can dramatically improve your sex life. We asked sexpert Teesha Morgan to explain.

Q: What are Kegel exercises and can they really improve the quality of your sex life?

A: Kegels are the name of an exercise developed by Dr. Arnold Kegel. They involve contracting and relaxing ones PC muscles (Pubococcygeus muscles). These are found between the tail bone and the pubic bone and are in use when one stops the flow of urine. Both men and women can and should do these contractions (approximately 25 a day) as there are many health benefits.

For women, it prepares the pelvic floor for the stress of childbirth and helps prevent uterine prolapse. For men, it can help with prostate pain and swelling. They are also beneficial in preventing urinary incontinence in both men and women and can increase sexual gratification for both genders. This can range from more intense orgasms for men and women, to stronger erections, better erectile control and multiple orgasms for men. These exercises do not have to be done while urinating, but can be done at any time during the day. So yes, doing your Kegels can improve the quality of your (and your partner's) sex life.

Q: What kind of differences can you expect to see if you start doing the exercises?

A: If a women performs her Kegel exercises regularly, she will get stronger PC muscles which can create a 'tighter' vaginal feeling during intercourse. She may also choose to squeeze these muscles during sex. This can create beneficial feelings for both her and her partner. Having strong PC muscles can also lead to stronger and more intense orgasms (in both men and women). Men who perform their Kegels regularly can also see a marked improvement in their erectile control and when practised, can lead to multiple orgasms. How? The key is to separate your orgasm from ejaculation (as even though the two generally happen at roughly the same time, they do not have to be connected - meaning an orgasm occurs without ejaculation). The best way to achieve this is to work the PC muscles through Kegel exercises while masturbating. The man stimulates himself until he feels as though he is about to ejaculate (almost at the point of ejaculatory inevitability) he then stops stimulating himself and squeezes his PC muscles as tight as possible. Once the feeling of ejaculatory inevitability disappears he should continue this process, while getting closer and closer to orgasm (and eventually orgasm) without ejaculating.

Q: Can you provide a couple of examples of exercises that can help?

A: The most common Kegel exercises involve the squeeze, and squeeze and hold technique. The squeeze technique is done by squeezing your PC muscles as tight as possible and then releasing - this would count as one rep. Performing 25 of these consecutively, is a good daily routine. The squeeze and hold technique involves squeezing ones PC muscles as tight as possible and then continuing to hold them as long as possible. If your muscles are weak, you might not be able to hold them for more than a second or two. As they grow stronger however, you will be able to hold them for an extended length of time. It's also a good idea to do quick Kegel exercises 'on the go' while you go to the washroom (by stopping the flow of urine).

Improve Your Distance Running Speed With Fartlek Training

If you're a somewhat competitive runner, then you may have heard about fartlek training before. However, before I explain precisely what a fartlek is, I need to describe some other types of aerobic programs first, because a fartlek is essentially a conglomeration of multiple training methods.

If you are interested in improving your running time (or even cycling or swimming time), then you need to mix up your regimen. What follows are five different types of aerobic training programs to help improve your speed.

Five effective training regimens, after the jump...


Long, Slow Distance Training This is done at about 80 per cent of your maximum heart rate (220 minus your age) and is a distance either equal to or greater than the distance you intend to race. This is typically characterized as "conversation" exercise, meaning that you can hold a conversation while running. I should also mention the "sing-talk" test: if you can talk while running at this pace, that's good, but if you can sing then you aren't working hard enough -- not to mention, singing while you run creeps people out.

Oh, and if you're running with me, don't talk either. I'm trying to listen to my iPod.

Long, slow distance training runs help improve cardiovascular function, energy production and using body fat as fuel.

Pace Training This is slightly higher than the intended race pace, but for a shorter duration. For instance, if you want to compete in a 10km race and would like to finish in 40 minutes, that's a pace of four minutes per kilometre. On a pace training day you would run about seven to eight kilometres total at a pace equal to or slightly faster than your intended race pace, meaning each kilometre would take four minutes or less. The shorter than race distance is intended to allow you to maintain a slightly faster than race pace.

The benefits of pace training include improving your overall running efficiency, increasing your threshold for handling the accumulation of lactic acid in the blood stream and developing a sense of 'race pace.'

Interval Training This hurts.

Days that you do interval training involve getting close to your maximum heart rate for three to five minutes and then slowing down and running at about half exertion for another three to five minutes. Do this ten times or until you throw up, whichever comes first.

Interval training improves your ability to transport and utilize oxygen, and that's a good thing. However, it needs to be used sparingly because of the physical stress it causes.

Repetition Training This hurts even more.

Repetition training involves giving it all you've got for 30 to 90 seconds. Because the intensity is so high, the work-to-rest ratio is approximately one to five; so don't do more than seven or eight rounds. It is important to note that, like interval training, this should be 'active rest,' meaning that during the rest period you do a slow jog.

The benefits of repetition training are enhancing your running efficiency and improving running speed. It also increases short-burst power production, which can come in handy when you need to pass people or for the final kick at the finish line. Or if a grizzly bear wanders onto the course and you need to make sure you're not the slowest runner around.

Unless there is an actual grizzly present, then repetition training should also be used sparingly because it's just as stressful as interval training.

And Now, the Fartlek I promised I would get to this.

I was hoping that fartlek was some guy's last name and we could all make fun of him, but it's really Swedish for 'speed play.' I guess we'll just have to settle for making fun of Sweden. We still need to get even for ABBA.

Anyway, a fartlek is essentially just a mixture of all or some of the above in the same exercise session. In other words, during one running session you could do some long, slow distance training, some intervals, some pace running and even some repetition training. The amount of each is up to you. Mix it up to your desire.

In addition to having the training benefits of all of the above, it can also be used to relieve the boredom of regular training.

A Sample Training Program If you're in serious training for an upcoming race and want to improve your time, here is a pretty hardcore example of a week-long training program to improve your time on race day:

• Monday: Long, slow distance run
• Tuesday: Interval training
• Wednesday: Pace training
• Thursday: Fartleks
• Friday: Long, slow distance run
• Saturday: Repetition training
• Sunday: Rest

It's important to note that you need to "taper" your efforts as you approach race day, meaning that in the last week before the race you want to ease back on your training, and taking two or three full rest days while at the same time loading up on unprocessed carbohydrates before the race is a good idea.

And if you're going to fartlek, make sure no one else is around.

The Politics of Obesity: Why We're Fat.

I had a few spare minutes to sit down at a cafe with a cup of mint tea the other day and, since I didn't have my book with me, I picked up a NOW Magazine - an independent Toronto area alternative paper distributed for free on seemingly every street corner and business in the Toronto area. My usual modus operandi is to flip straight to the music section to see what bands are coming to town or the latest record reviews, but this time I started from the beginning and flipped through gingerly, looking for anything of interest that would catch my eye. And I'm glad I did.

As well as coming across a really interesting article about what can only be described as a professional sh*t disturber, there was piece written by Wayne Roberts called "The skinny on what's eating us". Reading this article I was thinking "yes, now here is a guy who gets it".

Roberts talks about how Statistics Canada released two reports on January 13 that detailed the rise in body mass of Canadians since 1981. For example, in 1981 the average middle-aged male weighed 171 pounds whereas today that average has climbed to 191. Similarly, a typical 12-year-old girl weighed 95 pounds in 1981 and today that average weighs in at 105. While the report speaks about how "taller, heavier, fatter and weaker," children will effect health care costs, Roberts is looking more at the big picture, if you'll pardon the pun.

"Being overweight is the least of the problems that come with obesity," he says. "Since foods that over-deliver on calories also under-deliver on nutrients... dietarily induced disorders multiply in bodies that are both overfed and undernourished." So why are we eating such nutrient-light, calorie-dense foods? Because it's cheap.

The typical reaction to obesity statistics is to chastise the general public for their lack of self control (after sucking in our own guts and giving our shirts a tug, of course). But the growing size of our waistlines has little to do with the individual's willpower, according to Roberts. "The original sin of bad diets – too many nutrient-light edibles and too many high-energy inputs to grow, ship, grease-fry and package them – could not last long without government subsidies. It's public money that converts these high-tech and ecologically pricey edibles into ones that come out cheap at the checkout."

Obesity is a political consequence, says Roberts. It is a direct result of governments sending money in the "wrong direction." While governments implement questionable ideas like "soda tax" that raise the price of processed junk foods to both attempt to discourage over-consumption and provide revenue for the health care system, Wayne Roberts has inspired me to see that burdening the consumer is working at the wrong end of the chain. Making changes much further up the chain seems to me to make a lot more sense.

Why not subsidize the healthy foods like fruits and vegetables instead of the stuff that ends up as unhealthy stuff, like corn and soy that either end up in processed foods or as cheap animal feed? Canadian farmers receive government-backed crop insurance when they produce grains but none for vegetables.

There is also an environmental price to pay for this lower priced nutrient-lacking food. "Agricultural subsidies and lax enviro regulations account for this magical pricing transformation. It's the public purse that pays for the results of pesticides, carbon emissions and soil and water degradation."

So when we're decrying the price of good quality food, remember that our food system is regulated to be this way. The empty, grain-heavy foods are designed to be cheap while the nutrient dense fruits and vegetables, especially if they're organic, are expensive. Apparently we live in a world where eating healthy is considered a luxury, not a right. Roberts says in closing, "we need to cut the fat, but to cut well we need to consider that obesity is fundamentally a political, not an eating, disorder."

Female Hair Loss is Tramautic: Diet Tips and Vitamins That Can Help.

Losing your hair, especially as a female, is traumatic. For reasons of vanity, obviously, but then also because it's something that you feel you have absolutely no control over. This problem affects millions of women leading to depression, anxiety, a loss of self-esteem and withdrawal from friends, family and daily activities. Losing your hair can mean losing your vitality and lust for life-it's never something that should be taken lightly by your health care provider. Any sudden hair loss should be taken seriously. Some physicians might say: "It's because you're getting older" or "It's because of your hormones," but if you think you're losing hair, your physician had better listen, because most likely, you are.

The most important issue for the successful treatment of hair loss is to determine the cause, of which there are many. Even the pattern of hair loss can help to establish the root source. For example, women may lose hair from the crown of the head-similar to male pattern baldness-with an elevation of testosterone levels whereas nutritional deficiencies may cause generalized hair loss over the whole head. Let's look at a few of the possible causes and some options for proper treatment and assessment.


Causes of hair loss
Pattern baldness or permanent hair loss is simply the result of genetic programming. Increased hair shedding or temporary hair loss can be caused by a host of different reasons. Some of these reasons include poor nutrition and diet, genes, hormones, age, medications such as chemotherapy, radiation treatment, infections, stress, chemicals used for certain hairstyles, and rapid weight loss. Certain illnesses and diseases can also cause hair loss or hair shedding. Examples include anemia, low thyroid hormone levels, lupus, and sometimes cancer. In most of these cases, hair loss is not permanent.
Proper assessment is key
In all cases of hair loss, it's also important to ensure that the following blood tests are completed by your doctor:
1. TSH, free T3, free T4, and thyroid antibodies to assess thyroid gland function. All should be completed to properly diagnose a thyroid condition that may result in excessive hair loss. (Note: Optimally, your TSH should be less than 2.5).
2. Ferritin (This is the storage form of iron. Low iron (<70) is a very common cause of hair loss).
3. Vitamin B12 and folic acid (either of these nutrients in low levels may cause hair loss).
4. Copper and zinc (excess copper relative to zinc may result in hair loss).
5. Dihydrotestosterone (high levels of this hormone is related to hair loss in both men and women).
6. Progesterone and estradiol (low levels of estrogen may cause an increase in hair loss).
7. DHEAs and cortisol (High levels of cortisol or low DHEAs may contribute to hair loss).
8. Free and total testosterone (high levels of testosterone in women may accelerate hair loss).
9. Biotin (a deficiency of biotin can cause progressive hair loss).

Treatment Options for You
1. Diet
Hair loss on a low carbohydrate diet is not as uncommon as you might think. This type of diet often removes many of the whole grains that are high in B vitamins and other nutrients necessary for healthy hair growth. Hair loss can occur and sometimes dropping weight too quickly or participating in a fad diet that is not nutritionally sound can cause imbalances in the body, resulting in increased hair shedding. Following a healthy weight-loss program can prevent this from happening. The Hormone Diet, which is balanced in protein, carbohydrate and healthy fats may help to prevent such nutritional deficiencies.

2. Supplements
Hair problems that are caused by nutritional deficiencies can be corrected by a proper diet as well as supplements. The principal nutrients that are involved with healthy hair growth include vitamin A, certain B vitamins, the vitamin biotin, vitamin C, the minerals copper, iron, and zinc, as well as sufficient protein intake and water.
Vitamin B6, B12, folic acid
All three of these B vitamins are essential to the normal formation of red blood cells or the hemoglobin (iron-containing) portion of red blood cells. The primary function of hemoglobin is to carry oxygen from the lungs to tissues in the body, including the hair. Healthy and strong hair is dependent on a constant supply of blood and oxygen. A deficiency of these B vitamins can cause reduced blood and oxygen supply to the hair, leading to increased hair shedding, damaged hair, and slow re-growth.
Biotin
For people who eat a healthy diet, biotin deficiency is rare. Besides getting biotin from select food sources, biotin is also manufactured in our intestines by "friendly" bacteria. In rare instances though, biotin deficiency can cause hair loss. The reference daily intake for biotin is 300mcg for the average adult. You may want to consider a separate supplement of this.
Vitamin C
A vitamin C deficiency can cause the hair to be susceptible to problematic splitting and breaking. Usually this only occurs with severe deficiency and can be reversed when vitamin C intake is increased. Vitamin C is essential to producing collagen, a connective tissue that gives structure by holding tissues in the body together, such as the tissue in hair. The reference daily intake for vitamin C is 60mg for the average adult. People who smoke need twice as much vitamin C as nonsmokers. Many of my patients take 1000mg two to four times daily.
Copper
Copper is a trace mineral that is essential for the formation of hemoglobin and is needed to carry oxygen in red blood cells. Hemoglobin is necessary for the maintenance of an adequate supply of blood to the hair shaft. A deficiency of copper can weaken the hair shaft and cause increased hair shedding. A deficiency rarely comes from not getting enough copper in the diet; instead, it usually comes from genetic problems or from too much zinc in the diet. Excess zinc from dietary supplements can inhibit the absorption of copper in the body. The reference daily intake of copper is 2mg for the average adult.

Iron
Iron's main job is to carry oxygen in the hemoglobin of red blood cells. Iron deficiency can lead to a condition called anemia and to possible hair loss or increased hair shedding. Anemia can be easily diagnosed with a blood test and is characterized by fatigue, weakness and general poor health. Anemia can be caused by more than just iron deficiency. The reference daily intake for iron is 18mg. The recommended daily allowance of iron increases during pregnancy and breast-feeding.

Zinc
Dandruff and hair loss are both conditions associated with zinc deficiency. Zinc is a mineral that promotes cell reproduction and tissue growth and repair. Zinc also functions in the maintenance of the oil-secreting glands attached to hair follicles. The reference daily intake of zinc is 15mg for the average adult.

A note about absorption:
Hydrochloric acid (HCL)
Many women may lose hair because of low hydrochloric acid (HCL) levels in the stomach. Low levels of HCL negatively affect nutrient absorption, particularly vitamin B12, biotin and iron, all of which are essential for healthy hair growth and red blood cell production. An HCL supplement taken just before or during meals may be of benefit or taken at the same time as your supplements will help to ensure their absorption. Individuals who have allergies, eczema, aging populations, and hypothyroid patients are more susceptible to low levels of HCL.
If you have hair loss, be proactive, there are many solutions available to you.

Does Extra Muscle Mass Mean Extra Calories Burned?

I consider myself to be pretty from the neck down.


The genetic lottery didn't give me anything close to one of those Brad Pitt type faces, so I work hard to try and look like I've got something of a Fight Club physique to help keep my wife happy.


There are many reasons why you should engage in weightlifting, and my next post is going to elaborate on that in detail, but for this one I wanted to address the issue of how building muscle affects metabolism.


Speaking of Brad, he was pretty ripped in Fight Club, and many believe that having extra muscle mass burns a lot of extra calories, getting you closer to that coveted six pack. The most commonly quoted numbers are that one pound of muscle burns 50 calories a day while at rest. Using that math, if you happen to build ten pounds of muscle through weight training then you would burn an extra 500 calories every single day just by having that muscle hanging around on your body.


I wish it was true, but it isn't.


In fact, according to world-renowned obesity researcher Dr. Claude Bouchard, muscle has a relatively low resting metabolic rate. On average, a pound of muscle will only burn an extra six calories per day. This is marginally better than what a pound of fat burns in a day, which is two calories. These are approximations and will vary from person to person, but the number will still be significantly lower than this myth states. If we believe the 50 calories per pound of muscle myth I should be burning another 1,000 calories a day because of the extra 20 pounds of muscle I've gained from weight training. I've run the numbers on my total daily energy expenditure and I can tell you that it just isn't happening. Again, I would love it if were true, because those extra thousand calories a day would taste awesome.

So let's use Bouchard's numbers and do the math on what actually is happening. Since I started working out and changing my diet I've lost about 45 pounds of fat and gained around 20 pounds of muscle (both of which took a long time). The fat loss means I am burning 90 (45 X 2) fewer calories per day and the muscle gain means I am burning 120 (20X6) more calories per day. Net increased caloric burn = 30 calories per day, or about half of an Oreo cookie. Crud.

This post is not at all meant to discourage you from lifting weights, as my next post will go into a lot of detail of the great benefits to be derived from doing it, but instead I consider this blog to be an example of knowledge is power. By understanding more about how metabolism really works, you are better armoured against myths and misinformation.

Besides being a lot of fun, weight training does burn a fair amount of calories during the exercise. It may not be as good a calorie-burner as an intense aerobic session, but every little bit counts. Make sure you catch my next post on all the other added benefits of training with weights.

Why You Should be Lifting Weights...It's More than Just Being Able to Open Pickle Jars.

If you're not lifting weights, then you should be. And no matter your gender, it needs to be done at a certain level of intensity. You can't just half-ass it the way so many people do. If you decide to do it, get yourself a certified trainer and learn how to do it well.

Earlier this week, I wrote a post that busted the myth about how muscle mass burns extra calories, but it was not meant to discourage you from lifting. While gaining muscle is no magic bullet for fat loss, it has so many other benefits that I believe it should be one of the first exercises of choice for anyone who plans to get in shape, or for those looking to take their fitness to a new level.

Here are just some of the benefits of weightlifting:

Look Better!
Male or female, weightlifting makes you prettier from the neck down. Of course, this can be taken to extreme, but those bulging freakazoids you see on the cover of magazines with the word "muscle" in the title are almost always taking anabolic steroids. As long as you stay clean, you have little to worry about getting too big.

I've trained hard with weights for the last 16 years, yet at six feet tall and 175 pounds, I'm still well within the "normal" range for BMI. I certainly don't look like one of those oily, fake-tanned, body-waxed, Speedo-wearing, over-inflated aliens who participate in bodybuilding competitions. Even with all the effort at building muscle my wife asserts that I'm not too muscular, and she's not known for keeping her opinions to herself.


When it comes to pumping iron, many women are concerned about losing their femininity, but the reality is that it is far more challenging for women to build muscular bulk than it is for men. Even with intense (drug-free) lifting, the typical woman will not gain significant muscle mass, and the amount she does gain is going to look good. Trust me on this. But even though most female lifters won't experience dramatic muscle size increases, they will achieve many of the same health and performance benefits that men do.

I should note that to gain these benefits, you don't have to do weightlifting, as there are other forms of resistance training such as body weight exercises and even martial arts that will garner similar results. However, training with weights is the most common form and allows for a wide range of exercises with greater control over the degree of resistance.

Improved Health and Performance
This is A-Z performance, because training with weights can make you perform better at almost every activity (even sex – oh, yeah!). Here is an example of what intense weight training will do for you:

* Increased muscular strength – this is the "slow speed" strength of lifting things up and putting them back down. Whether it's lifting kids, laundry baskets, the living room couch or sheets of drywall.
* Increased power production – this is "high speed" strength of jumping, vaulting, punching, kicking etc.
* Improved local muscular endurance – training in higher repetition ranges can improve your endurance at other sports such as running, cycling, paddling, or swimming.
* Improved flexibility – the concept of becoming muscle bound is a myth. The act of lifting weights often leads to an increased range of motion.
* Improved motor performance – lifting weights enhances the way your nervous system activates muscles, leading to better running efficiency, increased vertical jump, faster sprint speed, higher swinging and throwing velocity etc.
* For untrained individuals, it can increase aerobic capacity.
* Intense lifting leads to growth in connective tissues such as ligaments and tendons, and it also helps maintain cartilage and leads to increased bone density. All of these things help prevent injury from everyday activities, sports, and age-related injuries such as preventing falls or making you more resilient to them.

The last point is very important. None of us are getting any younger, but training with weights is about as close to a fountain of youth activity as you can get. Instead of being some old geezer (or geezette) putting around on a scooter and filling your Depend undergarments, being a regular weightlifter through to old age can keep you spry and chasing after the hot staff at the retirement home.

Psychological Benefits
First off, weightlifting is a fun activity and is less of a challenge for many people to adopt than some aerobic activities. With a good personal trainer you can learn how to do it at a pace you can handle. As a guy who started out as a non-athlete, I can tell you that it was a lot easier to get into weights than it was to become a runner. Beginning with aerobic activity is sweaty and painful on the lungs and you feel ready to barf after ten minutes if you're out of shape. Starting off as a weightlifter not only will make you better at taking on aerobic activities later on, but it helps prevent injuries from said activities.

Besides being an enjoyable activity, there is a lot of positive reinforcement from lifting weights because you can see improvements in strength in a short period of time. If you keep it up, you get to see positive changes in body composition as wel

Being Thin Doesn't Always Equal Being Fit.

f you've ever lost weight in the course of a regular exercise program or playing sports, you know how much easier it becomes to run down a court or bend into downward dog or even walk to the corner store as you shed those pounds. So does that mean that the thinner you are, the fitter you can be?

For runners, it's been said that a one percent reduction in weight leads to a one percent increase in performance. But it turns out it's not so simple. Over at The New York Times, Gina Kolata tackles this topic (Slimmer Doesn't Always Mean Fitter). So how do you know when you're at the right weight for optimal fitness performance? And when does thinness start interfering with fitness?

According to Dr. Mark Tarnopolsky, of McMaster University, every individual has a point at which losing any weight will actually harm their athletic performance - but because it's so specific to the individual, there's no formula for determining where that point is for you. The trick is to encourage the body to get oxygen to the muscles (which generally increases with weight loss), while preventing the body from burning muscle protein for fuel (which makes you feel weaker).

Dr. Tarnopolsky says that the only way to figure out where that line sits for you is through trial and error. Ignore the scale and think about what weight makes you feel strongest and fastest. It's yet another reminder that health, nutrition and exercise aren't one-size-fits-all propositions. You have to listen to your body and then pay attention to the signals it's sending you.