How long does it take to lose muscle mass gained if one stops working out?

When my back went out on me a few weeks ago, I was starting to feel a little flabby around the middle because I was unable to do any crunches, let alone some other strength training!  I was still able to bike and ride, at a slower pace, but able!  Maybe I was feeling a little obsessed, and a friend told me it takes 6-8 weeks to start losing muscle mass.  Not so!  Here is the best answer to my question that I found on the world wide web!

Answer....

Firstly, it will depend on how long you have actually been training for.  Usually you will find you can get away with 2 to 3 weeks without any real activity but then you will probably start to notice a difference. Perhaps you could do something else while your resting, a sport that's a little less demanding like swimming, which exercises every muscle in the body!

Bad Habit...

Breadsticks, biscuits, chips and salsa my be complimentary at some restaurants, but that doesn’t mean you won’t pay for them in the end!  You could be adding the minimum of 150 calories to your meal, have three and that could be as much as 450 calories.  What’s worse, none of these calories comes paired with any redeeming nutritional value, you might as well consider them junk food on steroids!

I just push this stuff away, or ask the server to take it away!  But, there are those few restaurants that do something out of the ordinary and you just have to go for it!  I am not perfect, and I dream about those popovers at BLT restaurant!  Thank God it is in Los Angeles and if I am lucky I get there once a year,  and I  know I will just have to run some extra miles!

As I Sit Here Drinking My Morning Coffee...

Myth: Caffeine has no health benefits
Reality: I can tell you right now, based on personal experience, that caffeine improves alertness, concentration, energy, clear-headedness, and feelings of sociability. Brain-fog be gone! Scientific research at John Hopkins School of Medicine in Baltimore and Harvard support these subjective experiences -- and have shown that caffeine may also improve memory and logical reasoning. A French study showed a slower decline in cognitive ability among women who consumed caffeine: “Caffeine is a psychostimulant which appears to reduce cognitive decline in women,” said study author Karen Ritchie, PhD, of INSERM, the French National Institute for Health and Medical Research, in Montpellier, France.

Caffeine-containing beverages have been in the headlines lately for their high level of antioxidants, which appear to promote heart health and cancer prevention. Other recent reports suggest (although not yet conclusively) that caffeine may be useful in treating allergic reactions due to its ability to reduce the concentration of histamines, the substances that cause the body to respond to an allergy-causing substance. More research is need in this area before conclusions can be drawn however. Limited evidence suggests caffeine may also reduce the risk of the following: Parkinson’s disease, liver disease, colorectal cancer, and type 2 diabetes.

Thirst...

Q.  I’ve heard that when you feel thirsty, you’re already dehydrated.  Is this true?

A.  Absolutely!  Thirst is your body’s way of telling you that your optimal water volume is down by 2 percent, which is quite significant.

The Institute of Medicine recommends taking in 11 cups of fluid a day.  If you’ve been sweating, you may need more.  All liquids count, even tea and coffee.  If you drink caffeinated beverages regularly, your body is used to processing them, so you’ll only experience diuretic effect if you consume more than usual.  Fruits and vegetables also add up, since most are at 80 percent water.  A cup of watermelon, for example, has about half a cup of water.

I know I have to drink more water, but it is refreshing to know that all the fruits and vegetables I consume daily help!

Until Monday - keep thinking veggies and protein! 

Capers...

I have become an avid reader of the Chicago Tribune, The Good Eating section on Wednesdays.  I get some great ideas, recipes and foods I often forget about!  Welcome back capers!  They are like little bombs that explode in your mouth, little accents that can take a really quiet dish and wake it up!  It can add a Mediterranean flare to just about any dish.  Watch out tuna salads, the capers are going to take center stage!  

Being flower buds, capers are in fact very low in calories, 23 calories per 100 g. However the spice contains many phytonutrients, anti-oxidants and vitamins essential for optimum health. The spicy buds contain healthy levels of vitamins such as vitamin A, vitamin K, niacin and riboflavin. Niacin helps lower LDL cholesterol.  Minerals like calcium, iron and copper are present in them. BUT -  high in sodium because of the added granular sea salt to the brining process.

The Municipal Code of Chicago Bike Laws...

The other evening Bob and I decided to go for a stroll after dinner and it was already dark by 8:30!  I was shocked and annoyed by how many people were out and about via bikes - WITHOUT LIGHTS!!!!  I just don’t understand - are they out for their own death sentence?  The lights aren’t necessarily to see where you are going as much as for other people to see YOU!  Too bad these laws aren’t being enforced more, especially with the growth of cyclists!

9-52-080- Head lamps, reflectors and brakes

Every bicycle when in use at nighttime shall be equipped with a head lamp which shall emit a white light visible from a minimum distance of 500 feet from the front and with a rear red reflector capable of reflecting the head lamp beams of an approaching motor vehicle back to the operator of such vehicle at distances up to 200 feet or a rear lamp emitting a red light visible from a distance of at least 200 feet from the rear. 

Every bicycle shall be equipped with a brake that will enable the operator to make the braked wheel skid on dry, level, clean pavement.

9-52-060 Carrying articles on bicycles

No person operating a bicycle shall carry any package, bundle or article which prevents the rider from keeping at least one hand upon the handlebars.  

Yeah - I would really like to see this one enforced - no texting a talking on the phone!  If a call is that important - just pull over on your bike instead of jeopardizing the cyclists around you!  Just remember to ride safe, defensively and with your helmet on!

Looks kind of obvious....I guess being a 9 months out of the year bike commuter, I have developed a case of bike rage!

After Almost 2 Years...

I ran into one of our neighbors and she finally asked me “WHAT DID YOU HAVE TO GIVE UP?”  Kind of a loaded question!  My reply was - not a lot, I just learned how to eat healthier!  Yes I still go out to eat and yes I will have my moments of craving something on the dark side, but I have learned what I need to do to maintain a healthy lifestyle!  I am far from perfect, there are days that I do not want to get out of bed to exercise and I don’t!  I know deep down I will feel better if I do and I carry a hint of guilt around all day, but I get up the next day and have great run!  Yes, I crave pizza and yes I will go out and have it and sometimes over indulge, but those times are so few and far between, and I know I will get up the next day and run that extra mile or two.  Yes, I eat out, sometime more often than I intend to, but I can find healthy options at just about any restaurant.  It is still a learning process and I make my mistakes, sometimes unintentionally, and than just move forward.  I am always thinking about my next meal and 98% of the time it is going to be a healthy one!

It’s like anything in life - if you want something bad enough, you make it happen!

A New Outlook on Sardines...

Hurray! I finally found a canned sardine that I like!  A new Vietnamese sandwich shop opened in our neighborhood - Bun Mi Express.  I am pretty health conscience when it comes to these sandwiches.  All sandwiches are served on fresh baked baguettes with cucumber, pickled carrots & daikon, cilantro, jalapeno and mayo.  Of course I skip the mayo and add the sriracha and I just make sure I have a really good workout so I don’t feel too guilty eating the bread!  Anyway, I had to try the sardine in tomato sandwich and I LOVED it.  The best thing is that they sell the canned sardines at this little shop.  Bob and I had to buy it and experimented with it!  

Off he went to Whole Foods for the fresh daikon and carrots.  They soaked overnight in the water, hint of sugar and vinegar to pickle.  Instead of the baguette we did them in butter lettuce and ate them as wraps!  I just loved the moist and flavorful fish texture!  A great way to get those omega 3’s! This is our version!

You might enjoy my past blog on sardines - 2/23/2010

Heathy Reminder...

1. Don't focus on the foods that you can't eat.
Instead of placing your focus on the foods that you can't eat, focus on the foods that you can eat. By focusing on new and interesting ways to eat more vegetables, berries, and lean protein sources, you will displace the processed and refined sugar containing foods in your diet, leading to a relatively painless reduction in calories without having to constantly play the "I can't have that. Don't eat that. Just eat a little because too much will make you fat" soundtrack in your mind. Clean foods are innately more satisfying and less calorie dense than processed, boxed, and overly sugared foods, allowing you to eat more food, while eating fewer calories.

2. Focus on doing more, not less.
Whenever possible you should always make weight-loss decisions that enhance your metabolism and your body's ability to burn more calories, not decrease it. If you find that your weight loss has plateaued, implement strategies to move more, before opting to eat less. By adding 1 or 2 interval training sessions to your weekly routine, you'll burn more calories and increase your metabolism, allowing you to continue to lose weight. Eating 300-500 fewer calories per day, on the other hand, will cause your body to temporarily burn more stored fat, but eventually your body will adjust to your new decreased calorie intake and you'll need to cut even more calories to continue to lose weight (this is the beginning of a viscous cycle). The time will come when you can't increase your activity levels and you will need to start reducing your calories—this always happens. The key is to not make calorie cutting your primary weight-loss strategy. A good rule of thumb for when you do start cutting calories: Don't reduce your daily intake by more than 500 calories per day every 1-2 weeks.

By shifting your focus from restricting (or NOT doing) to doing, you'll not only lose more weight, but you'll be happier and enjoy the process more.  

Until Monday - keep thinking veggies and protein! 

Nutritious food costs 10 times more than junk food...

 
University of Washington researchers calculated the cost discrepancy between healthy food and junk foods and found that 2,000 calories of junk food rings up at a measly $3.52 a day. Yet for 2,000 calories of nutritious grub, the researchers plunked down $36. To add insult to fiscal injury, out of every dollar you spend on food, only 19 cents goes toward the stuff you eat. The other 81 cents goes toward marketing, manufacturing, and packaging. Think about that the next time your grocery bill jumps into the triple digits.  

Yeah - we hit those triple digits - A LOT!  But the benefits are worth it, there is no price tag for being healthy!

Put A Lid On It...

I am a firm believer in wearing a bike helmet!  A matter of fact - I don't even take a cyclist serious if they aren't wearing a helmet!  Don't even get me started on the people riding their bikes, texting or talking on the phone!  Anyway, no state requires adults to wear a helmet when they ride.  I am only hoping; that nationwide, the law on helmets is evolving.  Until it is settled in favor of cyclists (assuming it is), think of your helmet as an insurance policy; It might not prevent every injury, but it could protect your legal rights!

There are legal consequences if you fail to strap on on!  Consider this scenario:  A negligent driver hits you, and you sue him for the costs of your medical expenses.  However, his insurance company claims that YOU were negligent for not wearing a helmet.  The outcome of the case will depend on whether the jury decides it was reasonable for you to ride without one.  They might not:  Many people believe that helmets prevent all head injuries, although it is still possible to suffer one while wearing head protection.  

Our helmet of choice right now is the Bell helmet, that is what Bob and I are sporting!

Smile...

Tooth enamel is the hardest substance in your body, but check out how some of these drinks can spoil your smile.

Soft Drinks

Guess what? Sugar isn't the biggest culprit when it comes to a fizzy drink's impact on teeth. These beverages -- diet or not -- strip minerals from tooth enamel because of their high acid content. We're talking corrosive acids like phosphoric, malic, citric, and tartaric. And the flavor of the fizz matters. They all have an impact, but in a study, clear, citrus-flavored bubbly beverages dissolved two to five times more than colas did.

Sports Drinks

Hydration during exercise is important, but reconsider guzzling sports drinks unless you're a true endurance athlete. In a study comparing the erosive effects of five different beverages -- including juice and soda -- sports drinks did the most harm. Their high concentration of strong acids produced the deepest enamel damage in teeth. 

Energy Drinks

Need a liquid pick-me-up? Skip this tooth stripper. In the study comparing five beverages, energy drinks were second worst after sports drinks -- mainly because they had little ability to buffer the acids in the beverage. And drinks like these are an especially bad idea for adolescents and young adults, whose tooth enamel is less mature and more porous. 

Just drink water!!!!!

It is True... 

There are actually calories in items listed as ZERO!  But before you go trashing your little yellow packets and picketing PAM, here's the deal. According to FDA rules, if something has less than FIVE calories per serving, the label can claim it has ZERO calories. Most "zero-calorie" sweetener packets have about 4 calories each, however that's still less than a third of the calories in sugar packets. Things get a little trickier with nonstick spray. While a serving has less than 5 calories, a typical serving size is listed as "a 1/4-second spray." Is it even possible to spray for less than a second? Highly doubtful. A much more realistic serving is a 1-second spray, which has about 5 to 10 calories and 0.5 to 1 gram of fat. Still MUCH better than even a teaspoon of cooking oil, which has about 40 calories and 4.5g fat. So use these low-calorie staples, but be aware that they do contain some calories. If you're a strict calorie counter who uses many "zero-calorie" sweetener packets per day, start counting those 4 calories per packet. If you're going through that can of cooking spray pretty quickly, keep in mind that the average can contains around 900 calories. No reason to be alarmed here, but this is good info to know and understand. Knowledge is power!

Tomatoes

It's true that most veggies make for great diet fare. Non-starchy vegetables in particular, such as carrots, celery and spinach, are filled with fiber. Like other foods high in fiber, they can help keep you feeling satiated.  Plus, they're pretty self-regulating. You can't really overeat with non-starchy vegetables. After all, how many baby carrots can a person eat without needing to dunk them in some ranch dressing?

So while there are many veggies that can help you stay slim, tomatoes might be a particularly good option because they're so tasty. And, besides, with that whole a-tomato-is-a-vegetable-no-it's-a-fruit argument, you might have forgotten all about eating them. One cup of cooked, red tomatoes contains just 43 calories, but tastes just as delicious as any number of high-calorie foods.  There is nothing like a perfect, ripen tomato picked right off the vine.  Now, if our tomato plant, that has taken over our balcony would start producing tomatoes, I would be the happiest person in the world!

And that's at least half the secret, finding foods that are both healthy and tasty. The good thing is, they do exist. Over time, you'll discover what wholesome, filling foods you prefer, expanding your choices while shrinking your waistline. 

Until Monday - keep thinking veggies and protein! 

Rice Cakes...

These light snacks are fat-free and low in calories, but they're also completely lacking in fiber or protein — ingredients that experts say actually curb hunger. That means downing two or three won't do anything but add more calories to your daily total and leave you craving something with substance. Also, remember  -  the flavored kinds — they don't satisfy you more and they tend to have lots of sugar and/or sodium.  I was never a big fan of these - they tended to taste too much like cardboard!  I much rather have a piece of fruit to snack on!

New Shoes and a New Goal....

There is nothing quite like getting a new pair of running shoes!  Something I should probably do more often! There is just that little extra bounce in my stride!  My brand is New Balance - I have been a big fan ever since I ran the Chicago Marathon, back in 1998.

So with my new shoes and needing a goal to get me through the rest of the summer, I signed up to do the Chicago Monster Half Marathon  www.chicagomonster.org!  Some people tell me - piece of cake - you ran a great 10 miler!  Well this extra 3.1 miles is about an extra 30 minutes of running time for me and that is if I can keep my 10 minute a mile pace!  Results to follow after October 29th!

Secrets Around the Globe...

Japan

The Secret
The Japanese live longer than almost anyone else on the planet—and this may be largely because their country has one of the lowest obesity rates in the world. One of their tricks for calorie control is a cultural practice known as hara hachi bu, which means eating until you feel about 80 percent full. At that point, your stomach is likely 100 percent full; your brain just doesn't know it yet.

The Prescription
Try to chew your food 20 times before you swallow. Slowing the pace of your eating makes it easier to recognize that 80 percent full feeling.  I really have to concentrate on this more!

An Easy Trick for Cutting Down on Junk Food Purchases...

What's the trick? Pay with cash, not credit or debit. 

In a new study, published in the Journal of Consumer Report- “We found people had a larger proportion of unhealthy food items in their baskets when they paid by either credit card or debit card, compared to when they paid in cash," he says. This happens only with "vice" products, like cheesecake, cookies, and ice cream -- not yogurt, oatmeal or bread. For "healthy" products, he says, people spent the same amount, cash or credit.”

There are two distinct types of purchasing decisions, and most people don't realize that. For example - the way I make a decision to buy a cookies (my vice) is altogether different than the way I make a decision to buy oatmeal. I'm not aware of it, but in my mind, the process is very different. If I buy oatmeal, I'm thinking, 'What is the price of it, do I have more at home in my pantry, which brand is healthier?' It's very deliberate, and my decision is governed more by my thought process.

"But when I'm buying a cookies it's less deliberate, and it's also an interplay of how I feel about that product. I stand there, I think, 'How will I feel eating those cookies? Well, should I or shouldn’t I?' Sometimes you think less about it and succumb to your feeling.When you know you pay in cash, you become less susceptible to impulses and all purchase decisions are not categorized by the same process."

I totally agree with this study!!

Just a Reminder About Eating Out...

I do this all the time, especially if it is a someplace I have never been before!  Scoping out restaurant nutritional info ahead of time is definitely the best way to know what you're getting into (or should I say, what's getting into you!). But sadly, not every restaurant provides the stats. Don't worry, though. Even if you can't get your hands on the calorie and fat counts, there are ways to make super-smart decisions at any type of restaurant. Check 'em out...

Look over the menu beforehand. Even if there's no nutritional info online, checking out your options ahead of time can really help you to prepare. Then you can focus on the pre-dinner conversation instead of dissecting the menu line by line.

Don't arrive super-hungry. Sure, it might seem like a smart idea to cut back during the day in order to indulge at dinner. But in your ravenous state, you're more likely to make a not-so-smart food decision.

Appetizers are your friends. You just need to know which ones to choose! Skip the basket of bread or tortilla chips (or any bread-like item that magically appears on your table). Stick with broth-based soups (studies show these help us eat less overall), starter salads (sans croutons and cheese, with dressing on the side), shrimp cocktail, and steamed mussels or clams. Those will take the edge off your hunger for not a lot of calories.

Look for lean protein-based entrées with plenty of veggies. Think chicken breast, shrimp, fish, etc. Avoid breaded and fried items; opt for grilled or baked. If the protein comes in a sauce, order the sauce on the side. Or skip the sauce altogether and ask for a little salsa or balsamic vinegar (not vinaigrette!) -- either of these will add tons of flavor for very few calories and no fat. If the sides listed are things like pasta or rice, see if you can switch 'em out for steamed veggies.

Pay attention to portion size. It's not just about what you order, but also how much of it you eat. Even plain chicken adds up if you eat a large amount. Fill up on that salad and those veggie sides, and stick with reasonable amounts of the other stuff.

For dessert, your best option is always fresh fruit. Mixed berries at an Italian restaurant, orange slices at a Chinese place, fruit salad at a diner... Even if it's not on the dessert menu, ASK -- there's a good chance they have some.

Overall, don't stress too much. Just do your best and enjoy your night out. Happy dining!

Until Monday - keep thinking veggies and protein! 

Keep Cool with Mint...

I guess I can’t get enough mint this year and we have an abundance of it growing just out our door on the balcony!  It has also been really HOT!

By triggering the cold-sensitive nerves in your mouth, mint works wonders to cool you off—especially when it’s eaten fresh, and it doubles as a digestive aid. Tucked into a chilled salmon salad or paired with ribbons of cucumber as a side with any dish,  it’ll soothe your senses with each and every bite.

Bow Extension...

Hold a dumbbell in both hands above your right shoulder and point your left foot out to the side (a). In one motion, draw your elbows down to lower the weight as you bend your left knee toward your chest (b). Reverse the movement to return to start. That's one rep. Do 10, then switch sides and repeat.

(Just to be honest - I have not tried these yet!  I threw my back out last week and I still can’t do any ab work, and I am getting mad with a bit of flab!  I can do limited arm work and I am taking it easy on my runs)

Global Health Secrets...

India

The Secret
A large percentage of Indian meals contain curry powder, and curry contains turmeric—a spice that has been used in Ayurvedic medicine for thousands of years. Now research shows that turmeric may help prevent Alzheimer's disease because of its antioxidant and anti-inflammatory action and immune-boosting properties—all of which may help to block or remove plaque from the brain. It's not surprising that one of the lowest rates of Alzheimer's ever reported was found in northern India.

The Prescription Incorporate more vegetables and chicken curry dishes into your diet—at least one a week. And go heavy on the turmeric.       (for more see - see blog 7/27/10)

You Are What You Drink...

Not all calories are the same, especially when it comes to the calories you drink. Most people tend to revolve their diet plans around the foods they consume, often forgetting that what they drink on a daily basis is just as important. Countless drinks on the market tend to be very high in sugar content, which we all know eventually turns into fat, derailing our weight-loss goals.

Some drinks are also loaded with tons of calories that often can be just as high as an entire meal. Learning what drinks to watch out for and which ones to consume can make a big difference in your overall weight and health. Let's take a look at a few healthy options that can help you meet your long-term goals.

When it comes to finding the perfect drink to complement your healthy eating goals, the number-one thing you need is just five letters: water!

Water is a basic beverage that provides essential benefits like helping to digest your food properly and hydrating the body, but most importantly, it contains zero calories.

When considering beverages, it is essential to always read the nutrition facts just like you would with food. The first ingredient listed is the most common ingredient; the least common ingredient is listed last. Your drink should be mostly water or 100 percent juice, depending on the beverage. If you see sugar first on the label, watch out!

So this summer, satisfy your parched taste buds with water; and if you can't forgo your favorite sip (or more) of something less healthy, do it in small amounts! Small changes can equal big results! 

Drink well!