Sugar, Sugar

Human physiology evolved over millions of years on a diet containing very little sugar and no refined carbohydrates. Sugar cane was originally a fodder crop used to fatten pigs. Sugar gained popularity  as a "spice" in the 1600's when it was introduced into the Caribbean driving the slave trade. Sugar has never been a benefit to our modern world. Here in our 21st century our society is in the grip of a health crisis directly linked to the addictive effects of refined sugar and fats, comparable to the health scourges of tobacco and alcohol.  Sugar causes dopamine release in our brains similar symptoms to drug addictions. Sugar is a leading contributor to Obesity and is highly addictive and the cause of poor food choices like soda pop, candy and  chocolate,but we do love our sugar! Read More

10,000 Steps

Why Walk?

Exercising hard is not necessary nor is it an effective tool for permanent weight loss.

Low to moderate intensity exercise however has all the benefits that are needed to achieve living longer.

Health professionals all agree that including exercise as part of a “lifestyle change weight loss program” gives fives times the probability of success.
Walking was the exercise program adopted by over 90% of people who have ever successfully achieved permanent weight loss. Walking can be added by almost everyone to your own schedule instead of changing your schedule to fit in a gym,cardio, or dance class program schedule. You can adopt as many small sessions as you want broken up throughout the day, before work, at lunchtime, after work, alone or walk with friends, family,children, and pets. Walking is the most readily available and least costly program that anyone can use to achieve a permanent life change.

Getting Started.

• Wear comfortable walking shoes, with good fit and low heel.
• Choose a safe, well lit route especially if walking alone. (Ideally always walk with an exercise buddy).

Motivation.

Most people like to challenge themselves. Using a pedometer to track your daily step count will motivate you to walk further and you will see your progress.
Setting yourself a step goal for each day will push you to do a little bit more until you eventually hit your step goal. Walk with friends and plan scheduled walking dates to encourage you to walk more often and regularly.

How To Reach 10,000 Steps a Day?

10,000 steps a day is a good daily target to set as a goal. If you have a desk job 10,000 steps may seem daunting. A daily step count target can start at less than 2,000 steps.

Follow this guide to steadily build up your step count.

•Step 1: Determine how many steps you take in a normal day by wearing a pedometer for 3 days.

•Step 2: Calculate your base line, divide total number of steps by the number of days measured.

•Step 3: Read your first goal from Col B. that corresponds to your starting baseline.

Cols C and D give recommendations for reasonable rates of step increase and time to increase.

•Step 4: Circle the number of steps on the Step Table closest to your ultimate goal, 10,000 for most people.

•Step 5: After you reach your first goal set that number of steps as a new baseline and repeat the cycle.

If you find you do not have time to add more steps focus on going faster and or including more hills.

Pre-emptive Actions

These Pre-emptive action suggestions will help you increase your daily step count.

•Put on your pedometer immediately you get dressed in the morning – every step counts.
•Have a quick walk before work, use the time to plan out your day.
•Check your step count during the day, do not leave a large amount to make up after work.
•Get up and walk periodically during the day. Plan to have half your days total done by 3 pm.
•Wherever you are going, take the long way round and use the stairs!
•When grocery shopping walk around every aisle.
•Make a walking date with a friend instead of calling them on the phone, window shopping will easily add 2000 steps to your step count .

Homework

Buy a pedometer if you do not have one.

Start your 10,000 steps a day walking target.

Use the guide above to increase your step count.

Call a buddy and invite them to walk with you! Enjoy the walk.

Portion Control

To lose weight we must achieve a slight negative energy balance. We must consume a little less fuel (food) , than we burn to run our body’s systems and perform physical activity. One major reason for weight gain in our modern society is that portion size over time has been distorted.  Read More

Goal Setting

Why is goal setting hard?

We celebrate exceptional results people have achieved. This is what receives all the publicity in our world.  The result is that some of us tend to always see success only if we ourselves are doing the same. We tend to aim high with our goals. Later we beat ourselves up for not hitting them when we fail, or we can excuse ourselves because we set an unrealistic goal. Some of us set goals for ourselves that are so low that achieving them is guaranteed and safe. These require little effort, and usually result in little improvement or change. Neither approach is very smart and neither approach leads to success. Real success comes when we set “smart goals” for ourselves. These goals push us to achieve realistically achievable irreversible small positive  steps to the new healthier lifestyle that we are seeking.

“Smart”Goals.

MTP makes goal setting easy for everyone by giving everyone some simple clearly defined goal to meet as a homework each week. Read More