I just had my yearly physical. I hope ALL of you get them as well as it is critical that you get the data on how your body is functioning.

With regard to cholesterol, which I have struggled with (I have a strong genetic predisposition to high cholesterol), I wanted to give you the current target numbers:

LDL should be below 100 mg/dL – that’s the BAD stuff

HDL at less than 40 means you are at risk for heart disease.  60 or above is ideal – that’s the GOOD stuff.

Triglycerides ahould be less than 150 mg/dL to be normal – that’s also the bad stuff.

Make sure to get yours checked every year.

Jim

Previously, it was thought that consuming MORE protein led to a loss of calcium in the bones.

Now, research from the University of Illinois and Pennsylvania State University placed two groups of people on a weight loss program.

Group 1 consumed .36 grams of protein per pound and two servings of low-fat dairy.

Group 2 consumed almost twice that amount of protein (.64 grams) and three servings of low-fat dairy.

The researchers found that Group 2 was much more effective in preserving bone mass during weight loss, especially when compared to the other group.

SO, everyone, up the protein. I am and I do believe it is making a difference.

Jim

Given that I went to business school, I have always watched the markets and our economic climate.

It’s interesting, but we keep trying to prop up the economy, but things are still looking pretty grim right now.

It’s similar to the crisis our country is experiencing with obesity.

Why are we failing at dieting? Because most people resort to a gimmick.

Why is the economy not turning around? Because we keep trying to prop up businesses that are no longer profitable or really necessary.

So what can we learn? Simple. Let’s not go for a quick fix, some stimulus package that we have no assurance will work, or try a diet that we know won’t really work for the long run.

Let’s be long term investors and dieters. All the research points to the fact that if you look at the long haul, your chances of profit and weight loss success are that much higher.

I realize this may sound a little “off.” But we are failing at both issues. Shouldn’t there be some way to turn this around.

Let me know your thoughts.

Jim

I have been watching Jessica Simpson struggle with her weight. I was even asked recently in a taping what I thought was going on. I somewhat fudged and said that she probably hasn’t gained as much as we think.

My TRUE take on it is that she may have a health issue and possibly, just possibly, be taking a steroid of something that causes you to gain weight very quickly as you retain a great deal of water.

Please know I am not saying I have any proof, but my gut instinct is that it is more that just overeating as the weight came on so quickly as she does appear terribly puffy.

So, let’s hope she is okay and can soon come clean as to what is going on.

Jim

Okay, I hope you all had a good Valentine’s Day. Now, to minimize any damage that may have occurred, you should:

1.  Exercise today. It is essential that you get and extra session in or make sure that you hit all three.

2.  Freeze the leftover candy. I did it with my kids candy and we all agreed that you had to ask if you wanted some as I treat. FYI – that includes me!

3.  Eat sensibly. Look, I realize that for many of us, this is a four day weekend. We all know it is harder to eat on the weekends because food is around all the time. So, just make sure the right things are at hand and if they are not, go out and buy some produce and lean protein to minimize the temptation.

Enjoy.

This from Tufts University Health & Nutrition Letter:

Researchers tested extracts from 34 different vegetables and found that broccoli and Brussels sprouts pack the greatest anti-cancer potential.

Unfortunately, the most often consumed vegetables, potatoes, lettuce, tomatoes and carrots pack less of a punch, though do have beneficial properties.

Other potent cancer fighters include kale, cauliflower and cabbage in addition to garlic, onions and shallots.

According to researchers at Yale University School of Medicine, when your stomach is full, free radicals attack neurons called POMCs, which help to control appetite.

This results in your NOT feeling full, and you therefore, keep eating.

You can escape this cycle by eating small meals (300-400 cals) throughout the day that contain proteins such as grilled chicken, fish or turkey and then combat the free radicals by eating spinach, apples and rich sources of Omega-3 and 6 such as walnuts and flaxseed.

I know that eating small meals is the key to long term success. The goal is to never feel hungry and never feel full. That is what Hugh Jackman and I always agree upon.

Jim

From “Best Life” magazine:

In a study at University College in London, 75 men were given tea before completing tro stressful tasks.

Afterward, their cortisol (stress) levels dropped an average of 47% compared with 27% for the men who weren’t given tea.

I am drinking it right now. I also like the research that claims that tea helps muscles repair faster.

Jim

University of Alabama researchers compared the effects of a healthy diet and cardio with a healthy diet and strength training and found that the healthy diet/strength training combo provided superior heart health.

They theorize that the after burn from strength training, which was a full 38 hours after the workout, resulted in greater fat loss. The closer you come to ideal weight, the healthier your heart becomes.

SO, count your calories and continue to aggressively hit the strength training.

Jim

SO many of you have asked about yoga that I decided to post it rather than respond to it.

I have recently (that is, as a result of the new book coming out on energy) become a very big fan of yoga.

I am NOT a fan because I feel it is a good way to exercise to lose weight. I like it because of the stress reduction and that fact that so many people eat out of stress. If you minimize the stress through yoga, then, odds are, you may reduce the amount of calories you are consuming.

The key to yoga is the breathing. You will learn in the breathing chapter of the new book that breath is so very, very important.

Jim