GREAT article today in “Environmental Nutrition.” Here are the highlights:

“Expect to see higher rates of cancer as America packs on the pounds. Overweight and obesity come with plenty of bad news, including aches and pains and increased risks for heart disease, high blood pressure, diabetes, osteoarthritis and several types of cancer.”

Only about half of Americans know that there is an obesity/cancer link. Excess body weight generates as many as 100 substances. Some are hormones and chemicals that set the stage for cancer and other chronic diseases. Here are some of the most dangerous:

1. Estrogen – From puberty to menopause, the ovaries produce estrogen, helping to regulate a woman’s menstrual cycle and enabling normal breast development. A woman’s lifelong exposure to estrogen affects her cancer risk. After menopause, then the ovaries stop producing estrogen, body fat is the major source of the hormone. The more fat a woman has, the more estrogen is pumped into her bloodstream which raises her risk for endometrial and breast cancer.

2. Insulin Resistance. Excess body fat can promote insulin resistance, which many times, leads to diabetes. Higher level of insulin (since the body pumps out more HOPING that it will help sugar levels decrease) “and the resulting increased availability of insulin-like growth factor tends to promote cell growth and reproduction, including that of cells with damaged DNA than can develop into cancer.”

3. Inflammation. Body fat also secretes cytokines, proteins important in the comminucations between cells. An overabundance of fat cells produces an overabundance of cytokines. As they circulate throughout the body, these proteins promote chronic, low-level inflammation, which leads to the production of free radicals than can damage the cells’ DNA and start the cancer process. Additionally, inflammation stimulates the development of new blood vessels that allow cancer cells to grow and then spread.

Just another reason to count the calories, hit the strength training and share this info with those who may be struggling with some form of cancer.

Oh, and get those leftovers out of the house if you are still nibbling!!!

Jim

Okay, we made it through the first part of “The Danger Zone.”

How did you do?

Please let me know.

Jim

Okay everyone, get the leftovers out of the house with the exception of the turkey, steamed veggies and baked yams. Everything else should go or you will GROW.

Plus, hit the workouts hard these next three days. You have the time and need the workout for your weight loss goals AND for your stress relief.

Good luck.

Jim

Please include a ton of veggies and fruits such as:

1. Baby carrots – I munch on them all the time and you should as well.

2. Frozen broccoli – We live on Organic frozen broccoli from Costco

3. Tomatoes – I slice them and put some balsamic vinegar on them all the time.

4. Grapes – They look pretty on a cheese tray and taste great

5. Apples – Have them out all weekend and watch them disappear

6. French cut green beans – Again, Costco has frozen ones that are great to munch on when they are lightly blanched and still crunchy.

Enjoy your day.

Jim

Are SO wrong.

They said 2 glasses of wine, 2 glasses, was 210 calories. It should actually be 300+ calories, depending on the size of the glass.

1 slice of pumpkin pie – 300 calories. SO not true as it can easily be 400-500 calories because of the crust and the whipped cream. The actual filling isn’t that bad.

Stuffing, I think they said 250 calories. That’s true if cooked outside the bird, but in the bird, that could double because of the drippings from the bird.

My point is that you have to watch the portion sizes during these big holiday meals AND you have to know how it is prepared. Mashed potatoes with low-fat milk and low-fat sour cream, etc., is almost half the calories than if it’s done with real cream and butter. In Paris, mashed potatoes are 1/3 potato, 1/3 real cream and 1/3 butter. YIKES!

Jim

I have just finished making a huge pot of this and wanted to share it with you.

1. Cut up a lot of boneless, skinless chicken and trim all the fat.

2. Cut up lot of red, green, yellow and orange peppers and onions.

3. Place in a big pot and add about 1/2 bottle of white wine.

4. Season with tons of peppers and some salt.

Just let it sit on the stove and stir every 20 minutes or so.

There is NO fat at all added to this dish. It only has the fat from the chicken.

If you want to add more veggies, go ahead. I try to fill the biggest pot I have to the top and then it does cook down.

This is the PERFECT thing to have in the fridge all week.

Jim

Please remember to schedule your workouts NOW. If you wait, they won’t happen and with the added eating, this could become a big weight gain week.

Please book them now.

Jim

This argument has been going on for years ever since Kathleen Turner said, “After a certain age, it’s either the hips or the face” meaning that you HAD to gain a little weight so that your face looked better.

She is 100% wrong.

Had Kathleen every performed strength training, she would have been able to keep a lean lower body while maintaining a nice, full, pretty face. The fear is that women will get gaunt and old looking. That is totally wrong.

Strength training keeps the WHOLE face and body young. If you don’t believe me, look at your own face and decide.

I have friends/clients who look amazing with strength training. Their body is long and lean and their face looks great.

Give it a try.

Jim

Take a look at this week “Sexiest Man Alive” issue.

Ryan Reynolds, who I worked out once in Vancouver, do not an OUNCE of cardio. That’s why he looks so amazing.

It’s just one more great example that all cardio does is chew up your muscle as he is all muscle and NOT an ounce of fat.

Jim

Great article in Women’s Health about avoiding illness. Here is what it says to do:

1. Pop a probiotic. Taking a 60-90 milligram supplement was most effective.

2. Raise your D levels. High D levels fight infection by raising T cells, which are the little warriors that fight off germs. Try a supplement of get 10-15 minutes of sun.

3. Get a massage. Massages reduce the stress hormone, cortisol, which helps boost immunity. Stress kills and makes us far more prone to illness.

4. Cut some calories. YES, YES, YEs, T-cells get a boost from weight loss.

5. Be social. I know that sounds funny, since being around more people ups your chances of getting exposed to something, but lonely people have lower immune systems.