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W/ REBEKAH STAR
10 Things You Should Know
About Losing Weight
M any A m ericans struggle to lose
w eight everyday. Som e try to lose
w eight w ith diet alone and som e
people try to lose w eight w ith e x er­
cise alone. In y our efforts to lose
w eig h t you sh ould keep certain
things in m ind to m ake sure you are
su cc e ssfu l and h e alth y on y o u r
w eight loss jo u rn ey .
Know Your Numbers
It is im portant to know w hether
you need to lose w eight and how
m uch w eight is safe for you to lose.
C alculate y our body m ass index and
that w ill give you a general idea o f
how m any pounds you need to lose
to get to the top o f the healthy
w eight range for y o u r height. B ody
M ass Index is not the only num ber
you need to know . T ake the tim e to
m easure y o u r w aist and calculate
y o u r body fat p e rcen tag e (o r have it
done for you by a personal train er at
y o u r gym ). A s you lose w eight,
keep track o f these num bers b e­
cause any lean m uscle m ass you
gain can give you a false reading
w hen calculating y o u r B ody M ass
Index.
Eat More Frequently
,une 9>2010
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In order to keep y o u r m etabolism Even though these carbs w ill break
w orking efficiently and to keep your dow n quickly in your body, they are
body from thinking it's starving, eat still a source o f fiber, vitam ins and
every tw o to four hours. T hese m eals minerals.
w ill be sm aller than a typical three-
Safe Weight Loss Amount
m eal-per-day diet, enabling you to
Safe and long-lasting w eight loss
eat m ore frequently. E ating m ore
frequently also keeps y o u r blood occurs at a rate o f about 1 to 2 lbs.
su g ar and insulin m ore stable. Each per w eek. W hen you first start to
tim e you eat, be sure to have lean change your diet and exercise ro u ­
tines, you m ay experience m ore
protein, com plex carbohydrates and
fiber to keep y o u r body full and w eight loss due to loss o f w ater
w eight. Ify o u continue to lose m ore
fueled.
than 1 to 2 lbs. p er w eek, see your
Clean Up Your Diet
doctor to m ake sure there is no m edi­
Long- lasting w eight loss requires cal explanation for the additional
a lifestyle change. Y ou can n o t co n ­ w eight loss.
tinue to eat the things that caused
Drink Plenty of Water
you to be o v erw eig h t in the first
A lth o u g h th is is a c o m m o n
place. Steadily increase the am ount
o f fresh fruits and vegetables in w eight loss tip, you continue to
y o u r diet, drink m ore w ater, drink read about it because it is good
less soda, and avoid fried, fatty advice. The hum an body is m ade up
foods. K eep dow n the am ount o f o f m ostly w ater. W ater helps flush
sim ple carbohydrates in y o u r diet toxins out o f the body, reduces bloat­
by only consum ing sim ple carb o ­ ing, and helps keep y o u r body ru n ­
hydrates in the form o f w hole fruits. ning as it should. D rink at least 64 oz.
o f w ater p er day and even m ore on
the days you exercise.
No Overnight Success
Just as gaining w eight took tim e,
losing the extra w eight w ill also take
som e time. Losing weight too quickly
can do dam age to y o u r body and
put you in a p o sitio n to not be able
to keep the w eight off. T ake your
tim e losing w eight and you will have
m ore success.
Muscle is Good
Dr. Billy R. Flowers (above center) and his skilled s ta ff are ready to help those in need.
THE
SPINACOi.UMN
An ongoing series of questions and answers about Americas natural healing profession
Part 5. WHIPLASH: It doesn’t take a serious
accident to cause serious damage.
: How bad an accident does it
take to actually cause whip­
lash?
n e ck , arm o r sh o u ld er, n au sea,
b lurred vision and headaches. If
not treated im m ediately, these prob­
lem s can lead to oth er m ore severe
: W hile m ost people think o f ones. To com plicate matters, it som e­
w hiplash only as the result o f tim es takes years before w hiplash
a rear end collision, it can o ccu r sy
as m p to m s occur.
a result o f a fall o r other sudden
jolt. In car collisions, speeds as
What should I do i f l 've had
low as 5 M PH (a brisk w alk) have
a fa ll or a car accident?
caused w hiplash. W h at’s m ore,
m ajor studies show there is virtu­
ally no correlation betw een d am ­
age to the car and its occupants.
A
: How can I tell i f whiplash
has happened to me?
Q
A
• W hip lash o ften e x h ib its
sy m p to m s such as a sore
: D o n ’t take any chances.
A
S chedule a com plete ch iro ­
p ra c tic e x am im m e d ia te ly . O u r
o ffic e s p e c ia liz e s n o t o n ly in re ­
lie v in g w h ip la sh sy m p to m s, b u t
a lso in m a k in g su re th o se p ro b ­
lem s d o n ’t b e co m e b ig g e r o n e s
d o w n th e road. F o r d ia g n o sis o f
p o s sib le w h ip la sh , o r a n sw e rs
to a n y q u e stio n s y o u m ig h t h av e
a b o u t y o u r h e a lth , p le a se c all us
at th e n u m b e r liste d rig h t b elo w .
Flowers' Chiropractic Office
2124 N .E. Hancock Street, Portland Oregon97212
Phone: (503) 287*5504
Each pound o f m uscle y ou put
on your body increases y o u r body's
ab ility to bum calories. For every
pou n d o f m uscle you build, 50 ad d i­
tional calories are burned p er day.
H ow ever, m uscle w eighs m ore than
fat so the num bers on the scale m ay
not be exactly w hat you w ant to see
at tim es. D espite the num bers on the
scale, the density o f m uscle is differ­
en t than fat. M uscle takes up less
room on the body than fat, so you
w ill be leaner and look sm aller w ith
m ore m uscle on y o u r body than
w eighing the sam e but w ith m ore
fat.
Cardio
Cardio, in the form o f aerobic exer­
cise, is one type o f exercise that can
help your body bum fat. A erobic
exercise includes brisk w alking, run­
ning, sw im m ing, cycling, and any
other activity that raises your heart
rate over a sustained period o f time.
D epending on how m uch w eight you
have to lose, your cardio should last
at least 20 m inutes per session, three
days per w eek. If you have substan­
tial w eight to lose, w ork on m aking
your cardio m ore intense and aim ing
for 60 m inutes four to five days per
week. If you are ju st beginning to
exercise and cannot exercise for 20
m inutes at one time, breaking your
sessions up over the course o f the
day still w orks as long as each ses­
sion is at least 10 minutes.
Strength Training
Strength training is also an im por­
tant part o f a w eight loss routine.
C onsult a certified personal trainer to
develop a program that will work all o f
the m ajor m uscle groups in tw o to
three sessions per week. Strength
training can be done with free weights,
w eight m achines, body weight, resis­
tance tubing or a com bination o f all o f
these things. Each session should
last no m ore than an hour to avoid
injury and overtraining.
Flexibility
The third co m ponent o f a w eight
loss program is flexibility. T his in­
cludes stretching during a cool dow n
and taking classes such as yoga.
Increasing y o u r flexibility increases
y o u r range o f m otion and ability to
do exercises w hile keeping your
m uscles lim ber and less prone to
injury.(livestrong.com )
Ifyo u add changes into your life
incrementally, you will be greatly
rewarded. Let's make an effort to be
a healthy example fo r our commu­
nity! Please visit our Facebook
page- FaB Living w/Rebekah Star,
and post your questions and com­
m ents. U ntil n e xt week, L ive
FaBulously!
Run on Empty to Bum Fat
R unning on em p ty m ay not be
such a bad idea after all. T hough
m an y athletes eat before training,
som e scien tists say that ify o u really
w an t to get rid o f m ore fat, you
should skip the pre-w o rk o u t snack.
Studies suggest exercising while
your body is low on food m ay be a
good w ay to trim excess fat. In a
recent paper, European researchers
found that cyclists w ho trained w ith­
out eating burned significantly m ore
fat than their counterparts w ho ate.
M uscles usually get their energy
from carbohydrates, which is w hy
athletes like Lance A rm strong and
M ichael Phelps scarf dow n enorm ous
am ounts o f food before a race. B ut if
you haven't eaten before exercising,
your body doesn't have m any carbo­
hydrates in reserve. That forces it to
bum fat instead, scientists say.
"W hen y ou exercise (after fast­
ing), y o u r adrenalin is high and your
insulin is low ," said Peter H espel, a
p ro fesso r o f exercise physiology at
the U n iv ersity o f L euven in B el­
gium . "T hat ratio is favorable for
your m uscles to oxidize (break dow n)
m ore fatty acids." H espel said that
people w ho exercise w ithout hav­
ing eaten b u m m ore fat than they
w ould if they had grabbed a bite
b eforehand.