Weight ManageMent

Current trends show higher rates of overweight and obesity than ever before in U.S. history. Excess weight is linked with the risk of type 2 diabetes, hypertension, stroke, heart disease, and elevated cholesterol. Even osteoarthritis, which develops in joints with age, is aggravated by excess weight. Now that over one third of U.S. children are classified as overweight, it’s becoming impossible to ignore our collective weight problem.

How does this trend affect each of us, personally? Researchers at Columbia University found that overweight and obese women spend an average of three more years managing health problems than normal-weight women. Heavy men, on average, are sicker one more year than their thinner counterparts.

Dr. Tamika Perry of Uptown Health and Wellness says, “Weight loss isn’t rocket science. It’s all about what you take in with your diet, and what you use up with your activity. It’s a math equation. If you think about gasoline in your car, whatever you don’t use, you store it in the reserve tank. That’s when people gain weight.”

It may not be rocket science, but it’s not easy to change habits and lifestyles. “We help each patient figure out the right amount they need to eat, based on their activity,” says Dr. Perry. “Sometimes it’s hard for people to change what they’re used to eating cold turkey.

Based on the person’s health patterns, we may or may not give medicine to suppress appetites.”

Katie Brumley, strength and conditioning coordinator at Baylor Tom Landry Fitness Center, doesn’t like the word “diet.”

“I recommend my clients follow a natural eating plan,” Brumley says. “If it’s in a box, wrapped in plastic, processed – you want to stay away from it. If it’s vegetables, fruit, protein – those are green light foods.”

Brumley classifies whole grains as yellow-light foods. “Whole grains are a little bit controversial. I tend to stay away from wheat in general. Whenever I say carbohydrates, I’m talking about sweet pota- toes, or rice - foods in less processed forms.”

Brumley says many people reduce their food intake below healthy levels without realizing it. “We see people that have been taking in 900 calories a day and working out for an hour – that’s just not enough to sustain your body. What happens is your body goes into conservation mode. It slows down metabolism, because we use energy whenever we move about in our daily activity.”

Nutrition accounts for seventy percent of success in losing weight. The other thirty percent is related to exercise. In contrast to most people’s expectation, new research shows that aerobic exercise is not the most effective when it comes to reducing body fat.

“Recently, fitness professionals are getting away from traditional cardio, long duration, aerobic activity, to shorter duration, high-intensity anaerobic activities,” Brumley says.

“Aerobic” refers to exercise that efficiently burns calories by means of increased heart rate and the presence of oxygen in the system. “Anaerobic” refers to exercising at a higher rate than your body is ready for. Weight training is one example. High intensity anaerobic exercise should be impossible to continue beyond a short duration.

It can be confusing when modern science contradicts an entrenched belief, but remember, aerobics still contribute to fitness by increasing strength and endurance. Balance is the key.

“Our field is young compared to most other fields,” Brumley says. “The original research in fitness looked at the effectiveness of aerobic exercise and really never looked at anaerobic activity. As our field has grown there’s more research showing that when it comes to losing weight and body fat, interval training is much more effective.”

Juices and alcoholic beverages average 100 calories per 8 oz. serving, and are associated with small but gradual increases in weight.

Sugar-sweetened beverages (sodas, energy drinks) average 100 calories per 8 oz. serving, and are a major contributor to weight gain.

– Mayoclinic.com

In High Intensity Interval Training (HIIT), her clients may perform an activity at high intensity for twenty seconds, and then rest for 30 seconds, then high at 20 seconds again, and then off for another 30 seconds. “So it’s back and forth,” Brumley says. “And the great thing about intervals is that you can tailor it to the person’s needs, so they might go longer interval types—one minute on, two minutes of rest.”

Studies show that long-term results in weight management are best achieved by developing and keeping new habits. The most important new habit is vigilance, through keeping a food diary, or a once-per-week date with a scale. Lifestyle changes bring about long-term results.

Kindergarteners give

Kindergarteners at White Rock Elementary brought in pajamas to donate to the Richardson ISD Clothes Closet in December.

Classes/TuToring/ lessons

ART: Draw or Paint. All Levels. Lake Highlands N. Rec. Ctr. Jane Cross, 214-534-6829. Linda, 214-808-4919.

ARTISTIC GATHERINGS

Art Classes For All Ages. Casa Linda Plaza. 214-821-8383. www.artisticgatherings.com

JEWELRY MAKING CLASSES

214.824.2777 www.beadsofsplendor.com

Lakewood Shopping center: 1900 Abrams Pkwy @ La Vista

LEARN GUITAR OR PIANO Professional musician. Fun/Easy. Your Home. UNT Grad. Larry 469-358-8784

PIANO LESSONS. IMPROVISE, BE CREATIVE. Top Level Working Pianist Teaching Pop, Jazz, Rock. 214-728-1239

TUTORING All Subjects. Elem-middle School. Algebra 1, Dmath. Your Home. 25 + Yrs. Dr. J. 214-535-6594. vsjams@att.net

UKULELE LESSONS Instruments, Workshops. www.UkeLadyMusic.com 214-924-0408

VOICE TEACHER with 38 years experience. MM, NATS www.PatriciaIvey.com 214-769-8560

WHITEROCKMONTESSORI.ORG 214-324-5580 1601 Oates Drive

ChildCare

LOVING, CHRIST-CENTERED CARE SINCE 1982

Lake Highlands Christian Child Enrichment Center Ages 2 mo.-12 yrs. 9919 McCree. 214-348-1123.

ChildCare

serviCes for you

CONFUSED? FRUSTRATED? Let A Seasoned Pro Be The Interface Between You & That Pesky Computer. Hardware & Software Installation, Troubleshooting, Training. $60/hr. 1 hr min. Dan 214-660-3733 or stykidan@sbcglobal.net

PRO DJ SERVICE & SOUND Corporate Events & Weddings. 20 + Years Experience. 469-236-8490

SIGNS: Nameplates, Badges, Office, Braille. A&G Engraving. 214-324-1992. getasign@att.net agengraving.vpweb.com

employmenT

TEACHER NEEDED for Park Cities Baptist Preschool. Teacher needed in three-year-olds classroom on Tu/F. Degree or certification in Early Childhood required, appx. 12 hrs. per wk. Contact Farrai Smith, 214-860-1564 or fssmith@pcbc.org

WORK ON JET ENGINES. Train for hands on aviation career. FAA Approved Program. Financial Aid, if qualified. Job placement assistance. AIM 866-453-6204 or visit www.fixjets.com

Business opporTuniTies

I’M LOOKING FOR A BILINGUAL BUSINESS PARTNER for expansion of 55-yr.-old start-up co. BJ Ellis 214-226-9875

serviCes for you

AT ODDS WITH YOUR COMPUTER? Easily Learn Essential Skills. Services include Digital Photo Help. Sharon 214-679-9688

professional serviCes

ACCOUNTING, TAXES Small Businesses & Individuals. Chris King, CPA 214-824-5313 www.chriskingcpa.com

BOOKKEEPING NEEDS? Need Help Organizing Finances? No Job Too Small or Big. Call C.A.S Accounting Solutions. Cindy 214-821-6903

ESTATE/PROBATE MATTERS Because every family needs a will. Mary Glenn, J.D. maryglennattorney.com • 214-802-6768

HOME ORGANIZING & Senior Moving Plans/Solutions. Refs avail. Donna 860-710-3323 DHJ0807@aol.com. $30 hr.

Heating it up

The Heat basketball team defeated Flight Nine , Texas Trail Blazers and Keller Magic to win the sixth-grade division of The PrimeTime Winter Blast tournament in Carrollton. It was the first of two tournaments that the team won in December. The boys attend St. Bernard and St. Thomas Aquinas Catholic schools.

Driving for confidence

Merriman Park Elementary teacher Larry Owens, who heads the school’s development program for special needs students, along with one of his students, Keysa Hardin, presented the Salvation Army with cans on the last day of school in 2011. Owens says that the holiday food drive was a confidence booster for his students and a tool for learning independence. Pictured: Milton Orellana and Robin Molina from the Salvation Army and Merriman Park student Keysa Hardin and teacher Larry Owens to

Professional services

Website Design Flash Demos

Graphic Design

RibbitMultimedia .com 214.560.4207

Mind, Body & sPirit

LA DOLCE VITA NUTRITION EDUCATION & COACHING

Customized nutrition programs for individuals, families and businesses. CatLaDolceVita.com 214-228-9056

Custom Blended Discreet Spray Tan Service