Four Steps to Outsmart Fat

by Dr. Don Colbert

Dr. Colbert's Health Tips and News

Four Steps to Outsmart Fat

Build Muscle

The increased calorie burn from muscle helps you lose more fat than you would otherwise. The more muscle you have, the higher your metabolism, even while you are sleeping! All forms of exercise help build and sustain muscle, but calisthenics, weight-lifting and resistance band-exercises target muscle building more fully.

Every year after the age of thirty people began losing muscle mass. This loss of muscle results in your body burning fewer calories year after year. Through strength training and exercise you can keep your metabolism working at youthful levels and keep your body looking and feeling great too. I recommend fifteen to thirty minutes of focused muscle-building exercises every other day.

Add High Intensity Interval Training (HIIT)

Do not be scared away by the words high intensity. There are levels of HIIT for everyone. HIIT consists of exercising vigorously for 20 to 30 seconds to raise your heart rate, then resting for 90 seconds. You can do HIIT in the form of walking, running, biking or any exercise where you can perform intensely for up to 30 seconds, and then slow down to a restful pace for 90 seconds.

You should start your HIIT with a 3 minute warm up, repeat the training segment 8 times, then end with a two-minute cool down. The total workout lasts about 20 minutes. This trend in exercising has proven to be effective for weight loss.HIIT can be practiced twice a week. I want to caution you on making HIIT part of your daily exercise routine.

You might be tempted to use this form of training regularly in an effort to sprint to the weight-loss finish line. In my experience, those who practice moderate-intensity activity regularly tend to stay with it longer. So establish a moderate-intensity exercise routine, and then add HIIT on occasion.

Eat More Fiber.

As I have been saying for years, soluble fiber covers a multitude of dietary sins. As soluble fiber moves through the digestive track it binds with fats, sugars and toxins and escorts them out the other end, preventing them from becoming absorbed by the body. Soluble fiber also helps decrease your appetite and lower your cholesterol and blood sugar. If you want to outsmart fat, concentrate on getting at least 38 grams of fiber per day for a man and at least 25-30 grams per day for a woman.Good food sources of fiber include beans, peas, lentils, apples, citrus, oats and flaxseeds. You can also supplement with fiber. Natural fiber supplements should be taken before you eat with 16 oz. of water.
Mindful Eating and Stress Reduction
Stressful circumstances can cause cravings for carbohydrate-rich foods, especially those of the simple carb type like sweets and processed flour. Stress hormones, triggered during stressful circumstances, also increase fat storage.A study performed at the University of California proved mindful eating and stress reduction alone can result in weight loss. The women in the study were divided into two groups. The first group was taught mindful eating practices and relaxation techniques, while the second group was not. Those women who mastered the techniques reduced their levels of stress hormones and, consequently, their amount of abdominal fat.Mindful eating means being aware of what and how much you are eating. Mindful eating means sitting down to relax while eating, rather than rushing through a meal while multi-tasking. Mindful eating means savoring each bite of food so you can determine when you are satisfied. Eating out of a bag or box while watching TV is a good example of mindless eating.


Spring Cleaning Dos and Don’ts You Might Not Know

by Dr. Don Colbert

Dr. Colbert's Health Tips and News

Do clean the air. Indoor air has been shown to carry 25-100 times more pollutants than outdoor air. While many Americans spend about 90% of their time indoors, it is very important to make sure the air indoors is free of allergens and harmful compounds. One of the best and simplest ways to improve the air quality in your home is by using houseplants. NASA has studied the effect of houseplants on indoor air quality and reports plants reduce up to 87% of air toxins. Some of the top air-improving houseplants are African violets, Christmas cactus, the Feston Rose plant, English ivy and aloe.

Don’t use synthetic lawn chemicals. The toxins you use to treat your lawn will make their way into your home through windows and doors and on the soles of your shoes. Always remove your shoes at the door.

Do use natural cleaners like sea salt, lemon juice, essential oils and vinegar. Use a sea salt and olive oil scrub to remove stains on cast iron cookware. To clean and disinfect a cutting board, squeeze a lemon onto the surface and let it sit overnight. Wash the lemon away the next day. Vinegar is a powerful antifungal for bathroom mold and mildew. An ounce and a half of eucalyptus oil combined with a quart of water makes a disinfecting cleaner for toilets and bathroom counters.

Do use rubber gloves, even with natural products. Sea salt, vinegar and lemon can still be rough on your hands.

Don’t use conventional laundry detergents, soaps and bathroom cleaners. Even when rinsed well, toxic chemical residues are left behind and can be absorbed by the body through the skin and airways. Many of these chemicals have been shown to promote reproductive problems, endocrine and autoimmune disorders and cancer.

Don’t use air fresheners. The cleanest and safest odor is no odor at all. The perfumes and scents you associate with clean laundry, a clean body and a germ-free home are oftentimes toxic.

Do reduce allergens. Switch to allergen-proof pillow and mattress covers. Switch to hard surface floors like tile and hardwood. Remove curtains and use easy-to-dust blinds for window coverings.

Do plant a garden. Eating fresh whole foods is the best way to “spring clean” your body. If you are a new gardener, start with a small patch. Lettuces, herbs and tomatoes are easiest to grow for beginners.

Don’t use conventional pesticides and herbicides in your garden. They leave toxic residues on your food, and dangerous chemicals from fertilizer can get soaked up into the food through the roots. Use an organic gardening book or look online to find simple, safe and natural ways to protect your garden from bugs.