You have gained weight. Yes, that’s right, admit it, face your problem. Say it-say it with me, “I have gained weight and I am not happy.” Okay, doesn’t that feel better? It’s out in the open. Now we can deal with it. Yes, there is a solution. Yes, you came to the right blog page.  I will help you. Don’t adjust your dial, don’t switch to another web page. Take a moment, relax and read on. The answer is just words away!

You are asking yourself-how can I lose this weight by summer? How can I fit in to my bathing suit? I don’t want anyone to see me this way.

Well, there is a plan and it starts now. In the next section and in the several follow up installments, I will reveal the secrets of the ages. Secrets that you will find in expensive diet books. Secrets that will help you lose weight, get fit and stay healthy. All revealed here. Free! What are you waiting for-read on!!

Five First Steps- to a healthy you:   

1. Go through your kitchen and get rid of all of the junk food-Must be done. The salty chips-gotta go. The candy-well,  you can keep some dark chocolate-get rid of the rest. The soda-why are you still drinking soda? Gotta go! Get rid of all of the New Year’s basket of goodies-all that stuff you normally don’t eat all year long-the stuff like Christmas Log-what is that?  It came into the house over the holidays and you see it and, in a moment of weakness-in between bowl games, what else-eat it. Gotta go! This purging must be done. You need a clean slate and a clean start. Once this is done, you will need to restock with healthier items-a healthy items list will be in the next installment of Secrets Revealed.
2.  Weigh yourself. Must be done. Get a baseline. Morning, evening, midnight-doesn’t matter. Nobody has to know but you. Whatever the result-write it down. Keep it secret if you want. Make a diary or spreadsheet-whatever type of log you want. This is your starting point. You will weigh yourself weekly. As you feel better on this diet, you will want to see the weight fall off.  It’s a motivator.
3. Set a goal. Must be done. Start with five-to-ten pounds. The amount of weight to be lost can be increased as you get into the diet plan. But set a first goal that is easy to reach. Five to ten pounds will come off in the first two weeks. And once you achieve this goal-you will see how easy it will be to continue to the next goal. We all need a positive reinforcement-and this first goal is a great motivator. If all you need to lose is the five or ten pounds-then congratulations-you are done. Go directly to maintenance.
4. Make an exercise schedule. Must be done. No, it doesn’t have to be complicated. Just look at your week and set aside a time, every day, to exercise. Doesn’t even have to be the same time everyday-just make it happen every day! How much time should you exercise? Always a good question. According to most experts, kids need 90 minutes of exercise daily and adults need about 60 minutes. As we get older, it takes more exercise just to MAINTAIN our weight. I always recommend starting with just ten minutes a day. Your goal should be to reach the 60 minute level at some point. And it doesn’t have to be all at the same time. That means two 30minute workouts, or three 20 minute work outs. Its all up to your schedule. The more you do, to reach that 60 minute level-the better for your body! What type of exercise should you be doing? For those that love to exercise-this is an easy question-for those that find exercise an arduous, “stupid,” can’t understand why anyone would want to sweat-boot-camp experience, start with walking. The idea is to burn calories and get your metabolism moving. Once your body starts moving, calories will be burning and weight will be falling off. It’s a fact! It will happen.
5. Get a check up! Must be done!Yes, that’s right, go see your medical provider and get a thorough examination. Why? Well extra weight can cause our blood pressure to go up. As a result of the blood pressure going up, thisplaces more stress on our heart and makes our heart work harder. Blood pressure is called a silent killer-you don’t feel it going up. But if it goes to high, you can suffer a stroke and or heart attack. And blood pressure can be treated easily to reduce your risks. So what should this physical include? In my opinion, depending on your age, depending on whether you are about to embark on an exercise program, depending on whether you are about to embark on a weight loss program, depending on whether you have a family history of heart disease (that means someone in your family-mom or dad, brother, etc. under the age of 60 has a heart problem) or simply want a check up-here is what I suggest: blood pressure check, let the doctor listen to your heart and lungs, fasting blood work including glucose, cholesterol profile and PSA for a man 40 and over;  electrocardiogram-to examine the rhythm of the heart; urine analysis; chest xray for any current smoker, ex-smoker and those over 50; echocardiogram for anyone with a family history of heart disease, anyone with high blood pressure, those individuals starting an exercise program, anyone with a heart murmur, and it should also be part of EVERY pre-participation physical for kids starting a school or after school sports program.  A stress treadmill test-looking for blood flow problems in the heart may also be indicated depending on the examination by your physician. Bottom line-go get a check up. How long has it been since you had a good check. Did you have your flu shot? Hey-did you ever hear-an ounce of prevention is worth a pound of cure?

My friends this is just the beginning. There is no better time to start a plan to get you fit and healthy!

Stay fit and healthy The Nerdel Way.

 *The above information is for education purposes only. Please consult your physician or medical provider for any specific medical questions before you start any nutrition, exercise or weight reduction programs.

1. Lower intake of SoFAS (added sugars and solid fats): If you have read my columns, you will remember that I have been a big proponent for eating more vegetables, fruits, high-fiber whole grains, low-fat (and zero fat) milk and dairy products, and seafood. And I have always recommended that we decrease the added sugars, solid fats, refined grains (processed starches) and sodium. Well my friends, the gurus agree- we are eating too many SoFAS and not enough plant foods and fish.  According to the DGA 2010, these SoFAS contribute about 35% of the calories in the typical American adult and child diet. Solution-cut  these SoFAS down and out and make room for healthier foods.
2. Reduce the calorie intake: Our portion sizes have grown to enormous sizes over the past five years. The term super-size has become the norm instead of on an occasion. Also as noted in many studies, there is an inverse relationship between calorie intake and longevity.
3. Increase physical activity-does this need explanation? Our preschoolers are running, jumping and playing. But this seems to decrease as kids grow. A recent study found a big drop off in physical activity in the pre teens and teens. And adults are also in the low end of the exercise spectrum.
4. Eat more low (or zero) fat dairy- Moderate evidence indicates that the intake of milk and milk products is linked to improved bone health in children Moderate evidence shows that intake of milk and milk products are inversely associated with cardiovascular disease. A moderate body of evidence suggests an inverse relationship between the intake of milk and milk products and blood pressure. Moderate evidence shows that milk and milk products are associated with a lower incidence of type 2 diabetes in adults. Dietary guidance has recommended reduction in dairy fats because of they contain high levels of saturated fats and cholesterol. Fat-free dairy products are devoid of saturated fats, but still contain protein, calcium, and the other nutrients found in milk products. Low fat dairy still has some saturated fats.
5. Eat less: leans meats and poultry(saturated fats): replacing SFA with unsaturated fats is more effective in decreasing CVD risk than is reducing total fat intake and consumption of n-3 fatty acids from seafood and plant sources has a significant cardio-protective effect and decreases cardiovascular mortality. Eat more plant based foods and seafood. Fats that come from seafood and plants (mono and polyunsaturated fats) have a positive effect on cardiovascular and metabolic (diabetes, cancer, etc.) diseases
6. Lower your salt intake: Excessive sodium intake, especially when accompanied by inadequate potassium intake, raises blood pressure. Adverse effects of sodium on blood pressure appear to begin early in life. Excess sodium intake has been linked to an increased incidence of gastric cancer. Children and adults should lower their sodium intake as much as possible by consuming fewer processed foods that are high in sodium, and by using little or no salt when preparing or eating foods. The major sources of sodium intake among the US population are yeast breads; chicken and chicken mixed dishes; pizza; pasta and pasta dishes; cold cuts; condiments; Mexican mixed dishes; sausage, franks, bacon, and ribs; regular cheese; grain-based desserts; soups; and beef and beef mixed dishes.
7. Eat more veggies, fruits, nuts, whole grains, seeds, and beans. Eat very little refined grains(processed starches)-that’s white products in general (white rice, white bread, etc.). Refined products offer only calories and sugar and little in the way of nutrients. There is no health benefit (apart from the calories that supply energy) from eating refined products. In fact, refined products have been associated with a higher glycemic index.  Whole grain intake, which includes cereal fiber, protects against cardiovascular disease is associated with a reduced incidence of type 2 diabetes, and is associated with a lower body weight.  Dietary fiber is intrinsic and intact in plants, helps provide satiety, and is important in promoting healthy laxation. Diets high in fiber also have been linked to reduced risk of diabetes, colon cancer, obesity, other chronic diseases and have been linked to lower body weights. There is a moderate inverse relationship between vegetable and fruit consumption with myocardial infarction and stroke, with significantly larger, positive effects noted above five servings of vegetables and fruits per day.
8. Individuals are encouraged to drink water and other fluids with few or no calories.

My friends, this is TMI, or for those non texters out there, too much information, for just one article.  So over the next few articles, I will cover more of the meat and potatoes-or to put it into current lingo-salmon and brown rice. Is there any “bottom line” theory? Yes:

Lower: the calories, the saturated fat, the added sugar and the salt, highly sweetened/caloric beverages.

Increase: the plants (veggies, fruits, nuts and seeds), low ( zero) fat dairy, fish, water (and other fluids with few or no calories) and the exercise.

Stay tuned for part two-much more information and specifics-and of course my Nerdel News spin-to cut through the tedious content and give you a bottom line that you can take away!

Stay fit and healthy The New Nerdel Way.

What are SoFAS:

Solid fats—Fats that are usually not liquid at room temperature. Solid fats are found in most animal foods but also can be made from vegetable oils through hydrogenation. Some common solid fats include: butter, beef fat (tallow, suet), chicken fat, pork fat (lard), stick margarine, and shortening. Foods high in solid fats include: many cheeses, creams, whole milk, ice creams, well-marbled cuts of meats, regular ground beef, bacon, sausages, poultry skin, and many baked goods (such as cookies, crackers, doughnuts, pastries, and croissants). Most solid fats contain saturated fats, cholesterol and/or trans fats, and have little or no monounsaturated or polyunsaturated fats.

Added sugars—Sugars, syrups, and other caloric sweeteners that are added to foods during processing, preparation, or consumed separately. Added sugars do not include naturally occurring sugars such as those in milk or fruits. Names for added sugars include: brown sugar, corn sweetener, corn syrup, dextrose, fructose, fruit juice concentrates, glucose, high-fructose corn syrup, honey, invert sugar, lactose, maltose, malt syrup, molasses, raw sugar, turbinado sugar, trebalose, and sucrose.