Thursday, October 11, 2012

WATCH: Must-Do Workout Tips For 40+ Women, From Terri Walsh

WATCH: Must-Do Workout Tips For 40+ Women, From Terri Walsh

Resistance training is the fountain of youth for women. Celebrity fitness trainer and lifestyle expert Terri Walsh discussed how weight-bearing exercises help stimulate muscles and make bones stronger when she joined me on Mondays With Marlo.

For more tips on getting fit and staying in shape, see Terri Walsh's Tips For Fitness And Beauty:

  • Glamorous Glow

    Got five minutes before stepping out? Jog in place for five minutes. Your increased heart rate will give your face and skin a beautiful, healthy glow while providing a mini cardio workout and energy boost.

  • Instant Tummy De-Bloater

    Ditch starchy carbs three days before going to a special occasion. You’ll have a flatter stomach and won't look or feel bloated for your big night out.

  • Skintastic

    Take a teaspoon of extra virgin olive or coconut oil mixed with fresh lemon juice every night before bed. It’s a terrific way of making your skin and hair look radiant while promoting digestion.

  • Sleep Your Way Thin

    Did you know that being sleep deprived can make you pack on the pounds? Your body needs rest to be able to function correctly. Get a minimum of six hours a night, but aim for eight.

  • Stretching Burns Calories (When Done Correctly)

    Make sure you dedicate a "workout day" to your flexibility. Maintaining your mobility takes a lot more than a five-minute post-workout stretch. Aim to improve your flexibility, not just maintain what exists.

  • Walk Taller

    Pay attention to your body's posture and alignment (feet, navel, ribs and shoulders) when walking can help you lengthen your spine and burn extra calories just walking around.

  • Sweet Makes You Sassy

    Raw, organic and unprocessed honey is packed with beneficial nutrients and enzymes that are missing from pasteurized honey. Take one teaspoon a day to set your metabolism up to work its best.

  • Meal Exchange Program

    Here’s a fat burning secret -- treat breakfast like lunch, treat lunch like dinner and treat dinner like breakfast. Eating your smallest meal at night means you'll burn off your largest meals when you are most active.

  • Protein Powder

    Protein is the building block of muscle! Muscle is what burns fat. Replenish your protein daily. Women should aim for a minimum of 30g of protein if they work out regularly.

  • Weight Gain

    Women shouldn't be afraid of lifting weights. Using weights doesn't make you look bulky. On the contrary nothing makes a woman look younger than toned, strong muscle that you can only achieve by using weights.

  • Be Versatile

    Don’t stick to a routine. When it comes to movement and working out, learn as many things as possible. The more you learn and try different things, the better your results, the more you'll understand your body and how it moves, and the more fun you’ll have staying fit and fabulous.

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Monday, October 8, 2012

Peter S. Goodman: Romney's Compassion Problem

Peter S. Goodman: Romney's Compassion Problem

One little problem with the compassion thing that Mitt Romney keeps touting in his recent television ads: He doesn't seem to have any.

We can safely assume that he cares about his wife and their boys. He must feel concern for the fellow congregants of his church and perhaps for some of his neighbors at one or another of his residences. He probably even liked that dog he stuck on the roof of his car.

But somewhere between his traditional social circle and the broader world -- a place inhabited by strangers whose jobs might require elimination in pursuit of profit -- Romney seems to lose emotional regard for the troubles of others.

It looks that way in part because Romney has made it look that way, cultivating the image of a stern and unsentimental disciplinarian in the face of wasteful federal spending in a bid to win over the anti-government zealots who dominate his party. This is how best to understand his decision to train his sights on Big Bird in last week's debate.

It looks that way because Romney is a creature of privilege, the son of a CEO and governor who spent his formative years at elite institutions of higher learning, and then in the exclusive ranks of premier business consulting and private equity firms. One can assume he didn't meet hordes of poor people at Harvard Business School or Bain Capital. It's hard to summon compassion for people who, within one's own experience, effectively don't exist.

In any event, it looks that way.

When you spend months bemoaning an expansion of food stamps in response to the worst economic downturn since the Great Depression, as Romney has done, word gets around that you are perhaps not the biggest-hearted mansion-owner on the lake.

When you lie about your challenger's supposed efforts to weaken limits on welfare while implicitly contending that anyone who needs government help is a loser, word gets out that concern for the vulnerable is not your defining feature.

And when you tell a room full of well-heeled campaign contributors that you have written off nearly half the country as a bunch of government-dependent parasites, compassion is not the word that springs first to mind.

Not that any of this recent history gave Romney pause when laying claim to compassion in his ads. Those in the business world like to celebrate themselves as self-made. Romney is self-made-up: He gloms on to any word that seems capable of selling the product, which is whatever incarnation of Mitt Romney he is playing that day.

"We shouldn't measure compassion by how many people are on welfare," Romney says in one ad. "We should measure compassion by how many people are able to get off welfare and get a good paying job."

That's a smart, politically opportunistic line, one that plays on the crucial need for jobs as well as on a traditional disdain for welfare recipients held by large slices of the electorate. It's also devoid of anything resembling genuine compassion.

Many people on welfare are there because they have tried and failed to secure decent paying jobs. The last Republican president put his imprint on the weakest so-called economic expansion in modern memory. Romney has been running on a pledge to extend and enhance Bush's policies, giving tax cuts to the wealthy, which would necessitate cuts to the social safety net. Yet here he is, invoking compassion as grounds for voters to congratulate themselves for their sensitivity while they join him in doing something small and mean-spirited: Cutting welfare (along with Medicaid, Medicare, food stamps and unemployment benefits) in order to hand out the proceeds to the affluent.

Romney seizing on this buzzword "compassion" seems like the result of the desperation manifest in not having enough of it in the first place.

From the beginning of the race, Romney has been plagued by troubles that stem from one fundamental truth: He is a prisoner of his own limited social experience. He can't adequately connect with people, and the people to whom he reaches out can see through him. He lacks authenticity.

In a recent national poll by NPR, half of those surveyed said they had "cool" or "unfavorable" feelings toward Romney. A recent ABC News/Washington Post poll asked registered voters which candidate "better understands the economic problems people in this country are having," and which one "seems like the more friendly and likeable person." Obama trounced Romney on both counts, by 52 percent to 39 percent, and 62 percent to 29 percent, respectively.

Translation: People don't relate to Romney, even the people who will vote for him on policy grounds. They don't understand him, and what they do understand they don't much like. Worst of all, they think that he is in no position to understand them.

The potential electoral consequences of these numbers seem clear enough. When people don't like you, and when they don't think you have a grasp of their problems, they maybe don't work up the same passion about helping you to become the president of the United States.

The broader consequences of a compassion deficit seem to exacerbate Romney's problems, sowing stress that seems to make him prone to saying the bumbling and unsympathetic things that have undermined his candidacy.

Those who are emotionally disconnected from others suffer physiological consequences, according to academics engaged in the scientific exploration of compassion. Research has found that taking care of others actually yields health benefits, lowering stress levels, delivering more oxygen to the brain and relieving strain on the heart.

"Compassion is simply recognition of another's suffering," said James R. Doty, a neurosurgeon who heads Stanford University's Center for Compassion and Altruism Research and Education. "We know -- and evidence has borne this out -- that a person who cares for others actually has improved immune states and lower levels of stress hormones. When you are more compassionate and caring for others, you actually improve your physical and mental health, because there are mechanisms in us that actually improve when we care for others."

So maybe if Romney had more of the stuff he's advertising, he would be calm enough to think before he speaks and avoid costly gaffes. Maybe he would sleep better, and perform better on the stump. Maybe he would be better attuned to what is happening around him in the rooms where he is addressing voters, and in the country he seeks to govern.

Or maybe not. Romney is surely not invoking such an elevated conception in his campaign ads. He's just trying to win a few votes by draping a selfish impulse -- 'Quit wasting taxpayer money on lazy poor people!' -- in morally palatable language.

But if compassion is a tempting word for politicians to throw around, it is also a dangerous thing to claim for those who don't really have much of it, warn psychologists who have identified a clear backlash that tends to result.

"Viewers have the ability to feel that viscerally," Emma Seppala, associate director of the Stanford compassion center, tells me. "Romney may be better off sticking to sincerity. If he's sincerely compassionate, then great, people will buy it and his policies will reflect that. If he's pretending, however, he's likely going to make more enemies than friends and create discomfort among his viewers."

The one consolation for Romney in that scenario: If viewers feel discomfort, he probably won't notice. And if he does notice, he probably won't care.

Follow Peter S. Goodman on Twitter: www.twitter.com/petersgoodman

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Source: www.huffingtonpost.com

Wednesday, October 3, 2012

Judith J. Wurtman, PhD: Choosing Between Good Mood and Bad Weight

Judith J. Wurtman, PhD: Choosing Between Good Mood and Bad Weight

The woman's story was familiar. She had suffered on and off from depression most of her adult life. Often it was necessary to be on antidepressants for a year or more and then, as she explained, she would be well enough to stop taking them.... for a little while.

"I have resigned myself to needing treatment possibly for the rest of my life" she told me. "But what I cannot accept is the weight gain. I know it is caused by the drugs because as soon as I stop taking them, the weight comes off. But then I get depressed."

This woman -- let us call her Joanne -- is experiencing one of the more common side effects of antidepressants: weight gain. She is one of the lucky ones, as she rarely gains more than 30 pounds each time she starts on the drug. Some medications, such as those used for bipolar disorder or schizophrenia, can cause 100 or more pounds to be gained in a year. The mood disorders may be under control, but the subsequent weight gain produces its own constellation of problems such as diabetes, high blood pressure, orthopedic pain, and an increased risk of infection.

People who become obese in association with their antidepressant or bipolar disorder treatment are not like others who struggle with eating issues all their adult life. Many of them had been thin before drug treatment; they ate healthy diets, and never had problems with cravings, controlling portion sizes, or exercising on a regular basis. When we saw such patients at our psychiatric hospital-based weight loss clinic, we often had to explain to them how to follow a diet, since many had never previously dieted in their lives.

There are no data on what percentage of people taking these medications become obese. But surveys from the Centers for Disease Control and Prevention have reported an astonishing large number of Americans 12 years of age and older who are taking antidepressant medications. Data from the National Health and Nutrition Examination Surveys conducted from 2005 to 2008 found that 11 percent of Americans are on these medications and of this group, more than 60 percent have been taking the antidepressants for two or more years. Apparently antidepressants are the third most common prescription drug taken by Americans of all ages during this timeframe. However, until surveys on the health of Americans inquire about a link between weight gain and antidepressant and related drug treatment, we can only speculate if these drugs are contributing to the obesity "epidemic."

But for Joanne and others whose weight gain is directly linked to antidepressant treatment, help should not have to wait until they become a statistic for help. The 11 percent of Americans who are on antidepressant medication, mood stabilizers and antipsychotic drugs may represent a sub-group within the population at risk for obesity. They are on these medications because of their illness, but they should not have to choose between weight gain and a stable mood.

Programs dealing with the special dieting needs of this population are not common. Perhaps it is, sadly, because they are viewed as obese individuals who simply have to stop eating fried cookies, bacon cheeseburgers, and 64-ounce sodas, and instead start a vigorous exercise program to lose weight. This simplistic approach works for no one, because the causes of obesity are complex. But those formerly thin individuals who now weigh 60 or 100 pounds more than they used to because of their medication need dietary advice that is compatible with their drug's effect on their brain neurotransmitters. Often the advice is non-existent, the individual is told to sign up for a generic weight-loss program, or given the wrong dietary advice. Several years ago, after our book The Serotonin Power Diet was published, I received a frantic phone call from a woman in the Midwest. She suffered from severe depression but responded to antidepressants. Unfortunately, she had gained over 50 pounds, and her doctor told her to lose weight by cutting out carbohydrates. "I read your book, the doctor told me and I know that my brain won't make any serotonin unless I eat carbohydrates. And my drugs need serotonin in my brain in order to work. But the doctor insisted and so I went on the Atkins diet. " Two weeks later, she told me, her depression increased and she was still unable to control her food intake.

Although some research has pointed to a possible interaction of some of these drugs with cells sites that normally control food intake, there is still remarkably little information as to why these drugs remove satiety and normal meal termination (jargon for not eating any more once you are full). Our approach has been to attempt to increase the brain's control of satiety through diet. Consuming small amounts of carbohydrates such as oatmeal, pasta, and/or bread eaten with little or no protein and fat, results in an increase in brain serotonin. And it is established that one of the functions of brain serotonin is to halt food intake.

We developed a food plan that increases serotonin at intervals through the day and found that patients at our weight management center were able to lose weight. Many of them were on two or three medications, each one of which caused weight gain, so their weight loss was significant. But to be effective, weight loss programs for the antidepressant user must also include exercise recommendations that are sensitive to the embarrassment many expressed at taking their suddenly overweight bodies to the gym.

Finally, support groups or workshops should be available so people who have suddenly moved from a normal weight to overweight or obese can share their experiences and give each other support. No one should have to choose between a good mood and a good weight.

For more by Judith J. Wurtman, Ph.D., click here.

For more on weight loss, click here.

Follow Judith J. Wurtman, PhD on Twitter: www.twitter.com/stopmed_wt_gain

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Source: www.huffingtonpost.com