The Biggest Losers Lose More Than Weight

The Biggest Loser TV show has captured the support, attention, and fascination of Americans.  Folks are cheering for the contestants during their arduous and public journey of weight loss.  There are tears, laughter, confessions, angry outbursts, hugs, full body collapses, sweating, hope and hopelessness; all the stuff of soap opera drama.  

Each viewer can see a little bit of themselves in the contestants.  We can all relate at some level to their personal struggles as they work to rebuild their self-esteem and their lives, and become the whole person that they have dreamed of.  We cheer their successes and mourn their losses as some make it and some don’t.  But, what about their lives before they became “The Biggest Loser” celebrities, and what drove them to the quest for “fat fame”?

The truth is, being fat is miserable for everyone.  Nobody is truly happy fat.  Sure, there are happy people who suffer from obesity and remain happy in spite of their weight struggle.  But, nobody is happy about the fact of being fat.  Being fat makes every day harder than not being fat.  It is harder to move or get around; to find clothing that fits;  harder on the joints, heart and blood pressure;  harder to feel confident; harder to make friends and feel accepted.  And all of this makes it harder to enjoy life every day.

Before contestants on “The Biggest Loser” get to the show, they’ve already lost a lot in their lives.  Because they haven’t lost weight, they’ve lost opportunities and the freedom to live life to the fullest.  And when the days of loss add up to years lost, the regret and sadness is real.  For this reason, we applaud the efforts and successes of “The Biggest Losers”.

The simple remedy for obesity has always been calories consumed versus calories expended.   In other words, diet and exercise.  Despite all of the faddish solutions over decades, the simple truth is still the same.  The contestants on “The Biggest Loser” work hard to burn more calories than they consume, and it pays off.  It is a difficult journey and a enormous lifestyle change, but it does pay off.  The message for all of us and our families is that weight loss is achievable if we are willing to do the work.  Even better, we need to create healthy lifestyles in our children so they never have to endure the pain of the contestants on “The Biggest Loser”.

The next time you watch “The Biggest Loser”, ask yourself what the contestants might have GAINED by eating less and being physically active year after year.  The answer is huge.  As a friend once said to me, “nothing tastes as good as being thin feels”.  And you know what?  She was right.  I think the “Biggest Losers” would agree.

Kindness is Good for Everyone

Perhaps you’ve noticed that rudeness is on the rise.  Road rage, impatience, lack of consideration – often these come from lives that are too rushed or too self-centered.  Obviously, these actions are not good for people who receive them, but did you realize that the person FEELING and DOING these things is even worse off?  After all, if someone is unkind to me, I can walk away and resume my happy life.  But, the scrooge is stuck with himself and his feelings, and will certainly suffer more than anyone around him. 

So, what are the benefits of being kind, and how does an unkind person find a better life?  Studies have shown that kind and optimistic people have more positive relationships with others; are better able to cope with problems; have less stress and are therefore less prone to illnesses (from the common cold to heart disease); and, ultimately, live longer than pessimists.  People who have a positive outlook and are satisfied with their life also have less physical and social limitations due to pain; have more energy; feel more peaceful, happier, and calmer.  Psychology professor Sonja Lyubomirsky makes the following connection between kindness and a positive attitude: “people who commit kind acts feel generous, optimistic and cooperative, and they look at others more charitably”.  Practicing kindness toward others will make you feel better about yourself, and will benefit you in both business and personal relationships.  It increases the “feel good” chemicals in the brain, lifting your mood and energizing your brain and body.

Kindness can be practiced and learned, just like any other skill.  You can begin by focusing on the positive and on people’s good qualities instead of focusing on the negative and people’s faults.  My daughter used to say that “you see what you WANT to see”, so start looking for good things around you, and being thankful for them.  Replace the three Cs: Complain, Condemn, and Criticize: with the three As: Accept, Acknowledge, and Appreciate”. 

Here are some other “kindness skills” to practice:

• Smile more often – it relieves stress, releases endorphins, and makes the people around you feel good
• Think of ways to do something nice for someone else
• Notice other people’s acts of kindness and be gracious when someone is kind to you
• Offer help before others ask for it
• Volunteer in your community or make a charitable donation
• Leave a larger-than-usual tip
• Let someone cut in front of you in line
• Shovel snow from your neighbor’s sidewalk, carry groceries for an elderly person, or offer your bus seat to a pregnant women.
• Teach your children kindness by example
• Buy a soda for the car behind you at a restaurant drive-through
• Keep a pocketful of wrapped hard candies to offer to children you know
• Open the door for the person behind you

As you can see, the possibilities are endless.  It all starts with practicing a more positive outlook every day.  Soon, you’ll enjoy life much more, and so will the people around you!  Our lives are short and how we live our days is, of course, how we live our lives.  We each have the power to make each day joyful or unhappy.  What is your choice, and how are you making it happen?

(includes information from AAHPERD newsletter, November/December 2008)

Smarter babies

I want to tell you about an excellent resource – Wiggle. Giggle Learn. Tracey Stuckey, the Chief Creative Learning Officer, understands the critical link between physical activity and brain development in young children. Check out her blog here on WordPress. Also, I guest authored an article for Tracey that you might like. Go to

http://wigglegigglelearn.wordpress.com/2009/03/11/learning-to-write-letters-and-numbers-begins-during-infancy-and-toddlerhood/

 

A Successful Treatment For Fatigue

As reported in Yahoo! Health, people who complain they are tired all the time now have an easy solution – a little light exercise.  Regular, low intensity workouts such as a leisurely stroll can boost energy levels by 20 percent and decrease fatigue by 65 percent, a team at the University of Georgia found.

“Too often we believe that a quick workout will leave us worn out, especially when we are already feeling fatigued,” Tim Puetz, who helped conduct the study, said in a statement.  “However, we have shown that regular exercise can actually go a long way in increasing feelings of energy, particularly in sedentary individuals.” 

Puetz and a team led by Patrick O’Connor at the university’s Exercise Psychology Laboratory studied 36 people who did not exercise regularly and who said they were always fatigued.  They were divided into three groups.  One did 20 minutes of moderately intense exercise on an exercise bike three times a week for six weeks, the second did similar workouts but at a much more leisurely pace and the third did no exercise.

The low and moderate intensity groups had a 20 percent increase in energy levels over the non-exercisers, the researchers reported in the journal of Psychotherapy and Psychosomatics.  “A lot of people are overworked and not sleeping enough,” said O’Connor.  “Exercise is a way for people to feel more energetic.  There’s a scientific basis for it and there are advantages to it compared to things like caffeine and energy drinks.”

Many studies have shown that exercise can boost energy, especially over time.  O’Connor’s team published a report in 2006 showing that exercise can reduce fatigue in patients with cancer, heart disease and other medical problems.  This study look at people whose fatigue did not seem to be associated with any medical condition.

Exercise produces seratonin, endorphins, and dopamine.  These are the “feel good” brain chemicals that energize us, help us to feel happier, and to sleep better.  These chemicals are the reward for our exercise effort, but the trick is getting started.  People who already feel tired just don’t want to get up and go.  So, the cycle of inactivity and fatigue is perpetuated.  The first two weeks are the hardest part and this phase requires a big push of will, commitment and determination.  But, it gets easier every day, especially when you see the benefits of increased energy.  And, if you are walking outside, you will get the added benefit of enjoying the sights, sounds and smells of outdoors.  Try a daily 20 – minute walk for four weeks, and you’ll enjoy a new energy level!

Is it A.D.D. or Activity Deficit Disorder?

A.D.D. and A.D.H.D. is everywhere today.  The pharmaceutical companies, psychologists, and doctors are making an huge profit on the “deficits” and “disabilities” of our children.  Granted, there certainly is a need for the services of professionals for some children, and those services are a life-line to many families.  But, are we throwing  medical solutions at children that can be helped with a different approach?  My professional and personal experience says YES.  I recommend four effective tools that can help students who have difficulty focusing and learning.  And, I recommend that parents commit to each for a minimum of 8 weeks to determine possible effectiveness. 

1.  Activity - Kids were made to be active!  Our bodies were designed to move, but never in history have children been more sedentary than now.  When I was a child, I walked (about a mile) to school in the morning.  At mid-morning I had a 20 minute recess.  At lunch I had another 20 minute recess.  At mid-afternoon, another 20 minute recess.  And, after school I walked the mile home again.  These regular doses of physical activity produced the seratonin, endorphins and dopamine that I needed to focus on school work.  Please note that these are the very brain chemicals that anti-depressants and A.D.D. medications are designed to provide in the brain.  Our kids can get these brain chemicals for free with regular and vigorous physical activity.  The more “hyper” a child is, the more activity he needs.  The results are in. Learning is enhanced when preceded by exercise. Physical activity is a proven method to maintain a healthy weight AND it generates cognitive and academic stepping stones for youth.  Physical activity can actually improve the learning and emotional and physical well-being of students, improving focus and reducing anxiety.

In our workplace here at Gymco, adults take activity breaks when we lose focus.  We jump on the trampoline, go for a fast walk, play catch, or a variety of other activities to “reboot” our brains.  We also sit on exercise balls instead of chairs to keep our backs healthy and our brains working.  It works for us and it can work for your child too.  The sad thing is that many schools today have reduced or eliminated physical activity from the school day.   To combat this, parents can work with their school to design an activity plan for their child.  It is less expensive than medication, and MUCH better for the health of your child.  Take control and try it for two months!

2.  Nutrition- There is no question that processed foods, dyes, and chemicals affect the function of our brains.  And, for kids who are sensitive to these additives, the results can be A.D.D. symptoms.  I know a family who recently changed the diet of their son.   Their A.D.H.D. son had been taking medication for about three years and still struggled in school.   The family had already increased his physical activity, so they tried a nutritional change.   The whole family switched from a “normal” American diet to a macrobiotic one.  The results were nothing less than miraculous.   This boy was able to discontinue his medication, and is now earning all A’s and B’s in school.  He has told his parents that he feels so much better, and that school now is easy for him.  A macrobiotic diet is an extreme approach, but it is not difficult to improve diet.  The easiest plan is just focusing on whole foods in their natural state.  Lean meats, fresh vegetables, fruit, and whole grains are easy to prepare and taste good.  Make your own treats at home from wholesome ingredients and buy organic if you can.

3.  Individual Learning Style- Research has shown that lecture -style teaching and memorization is the least effective way for most people to learn.  Yet, it is still widely used in many schools.  There are MANY styles of learning including kinesthetic (hands-on), musical, verbal, logical, interpersonal, intrapersonal, musical/rhythmical, naturalist.  I encourage you to research various learning styles and discover how your child learns.  Then, make sure that his teacher knows and adapts to the way your child best learns.  My own child is a kinesthetic learner.   When we discovered this and adapted to her learning style, she jumped from B’s and C’s to A’s and B’s in school.  It was an incredible relief for her and for us.

4.  Caffeine - Adults drink coffee at work and at meetings because it helps them to focus.  Well, it does the same thing for kids!  The nice thing about coffee is that it works as well as medication without the side effects, and it is processed out of the body in about 6 hours.  When our daughter was in high school we began sending her to school with a travel cup of coffee (in consultation with her pediatrician) and it worked like a charm.  She was able to focus like never before, and her teachers were delighted.  There are various forms of caffeine – from pills to soda to dark chocolate.  You can experiment and discover what is effective for your child.

Certainly, medical treatment can be helpful for some children.  But it should be a last resort, not a first one.  All parents want to raise healthy children and give them the best chance possible for success.    Remember that there is no one who loves your child as much as you do, and who can be a better advocate for them.   To learn more, use the vast resources available in your community and on the Internet.  Empower your child by celebrating their gifts and helping them use them!

Baby Brain Development Harmed by Videos

“Parents hoping to raise baby Einsteins by using infant educational videos are actually creating baby Homer Simpsons” says Amber Dance in the L.A. Times.  A new study reveals that the most remarkable thing about the Baby Einstein videos is the marketing,not the content or the benefits.  American parents have been seduced into spending millions of dollars on the hope it will put their babies on the fast track.  Unfortunately, it’s all money down the tubes, according to Dr. Dimitri Chistakis, a professor of pediatrics at the University of Washington in Seattle. 

 For every hour a day that babies 8 to 16 months old were shown such popular series as “Brainy Baby” or “Baby Einstein,” they knew six to eight fewer words than other babies, the study found.   Christakis and his colleagues surveyed 1,000 parents in Washington and Minnesota and determined their babies’ vocabularies using a set of 90 common baby words, including mommy, nose and choo-choo.   The videos, which are designed to engage a baby’s attention, hop from scene to scene with minimal dialogue and include mesmerizing images, like a lava lamp.   Christakis said children whose parents simply read to them or told them stories had larger vocabularies.   THE AMERICAN ACADEMY OF PEDIATRICS RECOMMENDS NO TELEVISION FOR CHILDREN UNDER 24 MONTHS.  

The Brainy Baby Co. and Walt Disney Co., which markets the “Baby Einstein” videos, did not return calls from the Los Angeles Times.

It is tempting for parents to steal time for themselves by sitting baby in front of the television, especially when marketers are telling them it is good for their baby.  Don’t be duped!  Instead of the T.V., YOU be the entertainer for your baby.  Situate baby in a place where he can see and hear you.  Talk to your baby as you are doing chores, cooking, cleaning, whatever.  TELL baby what you are doing.  Describe or name colors, smells, objects, actions, emotions, all the things in the world around you.  Even though your baby cannot yet talk, she is processing information at an amazing speed.  She is learning language and object recognition and knows SO much more than you give her credit for!  Talk with baby in real adult language.  After all, isn’t this the language you want her to learn? 

Play with baby too.  Help him to move arms, legs and body.  He wants to know how to move this amazing body that he lives in, and how to get around in his world.   Name the parts of his body as you work with him.  Play silly games and sing songs.  This time together will stimulate the learning centers of the brain and optimize your baby’s cognitive abilities. 

All you need to be “smart” is just to be active and involved with your baby.  Technology can never substitute for parental involvement, especially during the early years of development.   Enjoy your baby!

Motor Skills are Important to Baby Development

Baby Leah is four months old and impressed her pediatrician today.  You see, Baby Leah has been flipping, twisting, cycling, waving, kicking, and batting since she was 1 week old.  Of course, Leah is not doing these things by herself.  She is fortunate to have parents, grandparents and friends who understand the importance of learning about movement from birth.  This “village” is helping Leah to learn about her body by moving her upside down, helping her roll in both directions, moving her arms and legs, rolling her on an exercise ball, etc.  Leah loves it!  And, at only four months old she is incredibly strong. 

Leah had her check-up with her pediatrician today.  The report was no surprise to her parents, but was a big surprise to her doctor.  “Why, she has the strength and body control of a 6 month old baby”, reported her doctor.  “She is so alert and engaged” was another comment.

Baby Leah’s fitness is no accident.  Her family has been purposeful in introducing a love of physical movement from the beginning of her life.  The pay-offs are enormous.  Leah’s cognitive development will be accelerated compared to her peers.  Her strength, body control, body awareness, social, and emotional development will also be enhanced.  It is exciting for her parents to see the tangible benefit of their efforts already, at this young age.  The gap will widen even more in the next few years.  They will see a big difference on the playground when Leah is a toddler.  She will move with greater skill and confidence than her peers.  In the preschool years, Leah’s confidence will likely promote her to a leader among her friends, and her brain connections will be prepared for optimum cognitive learning.  This foundation will provide a solid platform for success during her elementary school years.  Leah will demonstrate better focus, concentration, problem solving, and critical thinking than most of her schoolmates. 

The good news is that these are gifts any parent can give their child and it is never too late to begin.  If you don’t know how to start, please click the Gymtrix link on this page for a comprehensive curriculum to teach your child physical skills.  Remember, ALL children deserve an education in Physical Literacy skills, just as they deserve an academic education.  Don’t leave your child behind – get started today and you’ll be glad you did.

Television Makes You Fat!

Ditch the television and lose weight?  Could that really be true?  YES, and now research proves it! 

But wait;  the television is so IMPORTANT!  How could I do without it?  What would I do with my time?  How would I be entertained?  How would I keep up with news, fashion, current events, trends, catastrophes, politics, etc.?  Wouldn’t I become hopelessly lost without the media to tell me what we think and how to behave?  The thought of no television is just too scary for most people to consider. 

But, consider this: there is a DIRECT connection between the number of hours you watch television and the fat you are carrying around.  Are you really willing to sacrifice your precious body on the altar of the boob tube everyday?  Well, if you’re  sitting on your tush in front of the black box for more than an hour daily, that is exactly what you ARE doing.  Not so, you say!  Impossible!  That won’t happen to ME!  Who says so? 

Well, both research and real life experience says so.  I’ve personally watched people lose an interesting, independent lifesytle and gain a dependent television habit.  Coincidentally, at the same time they also gained weight, lost muscle tone, and increased their intake of junk foods.  Coincidence?  Research says not.  A study in the March issue of the Archives of Pediatrics and Adolescent Medicine showed a direct relationship between hours in front of the telly and overweight.  Researchers at the University at Buffalo assigned overweight children who watched television or played computer games at least 14 hours a week to an intervention group.  They gradually reduced screen time by 10 percent each week until the screen time was reduced by 50 percent.  They encouraged participation in activities other than TV or computer use.   After two years, the researchers found that people in the intervention group had reduced their screen time by nearly 17.5 hours per week, and 30 percent of the group achieved a healthy BMI by the end of the two-year study. 

Reducing screen time yields a two-for-one punch in the battle of the “bulge”.  First, it gets people off the couch and moving.  New-found freedom can be used for walking, doing household chores, playing outside, visiting friends, volunteering in the community, playing an instrument, learning a new hobby, visiting a museum; SO many choices!  Each choice has the added benefit of enriching your life besides burning more calories.

Secondly, research shows that television promotes mindless eating and consumption of junk food.  Commercials for the latest convenience foods make us think we are hungry when we really are not.  The commercials keep food at the forefront of our consciousness.  And, with only steps to the refrigerator or pantry, food is ready for the taking.  Our idle hands need something to do while our brains are sedated by the idiot box and we are perfect victims for the commercial food industry.  (”Boy, that Hot Pocket looks good!   I’ve got one in the freezer and it only takes a minute or two to heat in the microwave!  Thank goodness for modern convenience – YUM!” )

Now, research shows that television times also contribtutes to depression in teens and that media exposure increases the risk of obesity, smoking, earlier sexual activity, drug and alcohol use, and poorer school performance.

Take control and try reducing YOUR screen time (or your family’s) by 10 percent each week.  You won’t believe the things you’ll have time for!  And, after two or three months, I bet you won’t miss the television if you replace it with new and interesting activities.  Get out and live your own life instead of watching one on TV.  You’ll be glad you did!

Replace Your Chair With An Exercise Ball

Got a back ache from sitting at the computer too long?  Get active and minimize back pain by sitting on an exercise  ball!  I bought them for my entire staff a few years ago and we love the benefits.   Our backs were made to move and when the spine is moving our body produces a fluid that keeps the joints lubricated.  But, when the back is sedentary, no fluid is produced and we get a “stiff back”.  When you sit in a chair day after day it weakens the supporting muscles of the back and can result in chronic back pain.  But, you can fight back with a REALLY easy solution!  Exercise your back and strengthen your core muscles by sitting on an exercise ball when you are studying or working at the computer.

Sitting on a ball requires balance, improves body awareness, strengthens the core muscles of the body, and burns more calories.  The good news is that you can accomplish this while you are working, without setting aside extra time for back exercises.  Now, when you first begin you should start with short periods of time (15 minute increments) and then increase as your muscles strengthen.  Don’t be surprised if you get sore muscles during the first week – just as you would with any new exercise routine.  The sore muscles will disappear as you get stronger.  You can switch back and forth from exercise ball to chair if you get tired.  More good news is that  physical benefits aren’t the only plus.  Your brain will benefit too!

During a recent experiment at Grand Valley State University, students found that sitting on an exercise ball helped them to stay focused.  Ashley Doozan says, “When you’re sitting on a chair, your brain falls asleep and you lose concentration.  Balancing keeps your mind awake and you can learn and process things better,  it just keeps you awake.  I learn better when I’m moving or doing other activities.”  Research shows an important relationship between exercise and the brain.  Our brains processes information better when we are moving, and we remember the information better too.  Movement helps to create nerve cell networks and neural wiring in the brain and throughout the body.

Exercise balls are slowly gaining popularity in the workplace as adults become aware of the benefits.  But, they are important for kids who sit in school all day too.  It “quiets” kids and helps them to focus.  It keeps them active without disturbing the learning environment in the classroom.  Yes, it is “outside of the box” and might scare some teachers.  But, be an advocate in your child’s school and challenge the teacher to try it for a month.  Exercise balls can be purchased at discount stores (T.J. Maxx, Marshall’s etc.) for only $9.99.

The increase in technology means that people are moving less and feeling the adverse physical affects of sedentary behaviors.  But we don’t have to be victims of technology.   By being smart we can keep our bodies in shape AND get our work done.  Try it!

Family Activities to Keep Fit

I heard a recent report stating that the average American adult gains 5-7 pounds during the Holiday season.  Oh, NO!!!  This is the time of year when both adults and children consume the most amounts of sugar and junk food.  It seems there are tempting treats everywhere!  I work in a teaching business, and the children and families love to bring all of us treats.  Our staff room is full of fudge, cookies, candy, sweet breads and other homemade snacks.  So, we are all facing  serious temptation every day from now until after Christmas.    Avoiding the average Holiday weight gain is a major challenge.

To make matters worse, we live in Michigan.  In the last few weeks we have gotten ice, sleet, and over a foot of snow.  The temperature has been in the teens with wind chills even colder.  It is REALLY tempting to just curl up in front of the fire or cuddle with a warm afghan and a book, but it is critical during this time to have an exercise routine in place.  And, there are plenty of ways for you and your family to be active.  Check out the list below (from the PE4Life Newsletter) for some ideas on how to keep your family physically active during the winter season:

• Visit the local Christmas tree farm and pick out a tree
• Go sledding
• Build a snowman or an igloo
• Make an obstacle course in the house
• Haven a jump rope contest
• Conduct a dance-off in the living room
• Visit your local YMCA for a day of swimming
• Find a local gym and play basketball (check your elementary or high school)
• Take up yoga
• Put on a kid’s exercise DVD (check out www.gymtrix.net)
• Practice your moves with Dance Dance Revolution Extreme
• Host a family XaviX night
• Plant a winter garden
• Play leapfrog
• Go ice skating, either indoors or outdoors
• Take a winter nature hike
• Use food coloring to create a hopscotch pattern in the snow
• Decorate your outdoor trees with popcorn, lights, and berries
• Bowl in the snow
• Have a snowball fight
• Build a snow fort
• Visit a roller-rink for roller skating
• Go bowling
• Bundle up for an evening walk and enjoy the lights in your neighborhood

The best way to ensure your child remains active during the winter is by joining in on their physical activities.  Children pick up on and model their parents’ lifestyle habits and behaviors, and studies have shown that parents who are healthy and fit tend to raise healthy and fit children.  If you join in on your child’s play, you will become a healthier adult!   So remember, before you settle in front of the fireplace with a cup of hot cocoa and a board game, make sure your family has it’s dose of daily activity.  You CAN make it through the Holiday season without that weight gain!

For other great ideas, check out these books: “Best New Games”, “Chicken and Noodle Games”, and “Play as if Your Life Depends on It.”