Are You Conditioned to Lose at Weight Loss?

You might recall from your 7th grade science class the lessons learned from Ivan Pavlov. If that name sounds familiar, then you’ve probably heard of the term, “Pavlov’s dogs.’ That’s because Pavlov worked with a bunch of pooches to study the canine digestive system. Soon, the scientist noticed that the dogs began to salivate in anticipation of being fed, even before the food itself was visible.

Now, if you have any experience in obedience training with dogs (kids and spouses don’t count, in this scenario), then you know that an intelligent dog will learn to associate a sound, hand signal or gesture with a specific event fairly quickly, if the timing of each are choreographed correctly and consistently. So, our good friend Ivan hit on the idea that he could train the dogs to drool at the presentation of another event other than food. Ergo, he introduced the bell in his experiments, at the sound of which the dogs salivated, just as they did when expecting to be fed. This may not sound very remarkable, but it lead to the development of the theory behind ‘Pavlov’s dogs,’ or, as it’s better known in psychology circles, ‘classical conditioning.’

What can you learn from Pavlov’s dogs? You may be affected by classical conditioning yourself. That is, you may have learned to associate an event, action, or emotion with food. You may not actually drool (hopefully), but your brain is sending the message to make you run to the fridge or cookie jar based on past experience--i.e., conditioning.

So, what rings your bell? Giving some thought to what may set off unhealthy snacking and eating habits might help you to recondition your brain to respond differently. For instance, going for a walk, calling up a friend, or brewing a cup of relaxing tea is a better way to cope with the triggers that, left unchecked, can sabotage your weight loss plan.

Cut Back Fossil Fuel Usage by Eating Less Junk Food

Concerned about the environment? Worried about the future impact from global warming? Is filling up the gas tank of your car putting a hefty dent in your budget?

If you can answer ‘yes’ to any of the above questions, then there’s something you can do about these concerns. You won’t have to lick envelopes, protest on the lawn of the White House, or petition to save whales either. Rather, you can simply eat less junk food and meat. How can this help? Well, according to some brainstorming currently underway at Cornell University, wielding your power as a consumer can reduce the amount of fossil fuels used in the transportation in the US food industry by a whopping 50%.

The Cornell researchers, who authored the study titled, ‘Reducing Energy Inputs in the US Food System,’ subsequently published in the journal Human Ecology, point out that production, packaging, and distribution of processed foods and animal products translates to higher fuel costs. The researchers also put forth a challenge to American consumers: Simply reducing the demand for processed foods would significantly cut back on the amount of energy expended on bringing these products to the market. If you doubt this, then here’s some food for thought: Processed foods travel an average of nearly 1,500 miles on US highways before reaching their retail destination.

The authors of this study also stress the far-reaching impact of exercising your influence as a consumer that not only benefits the environment, but also your health. For instance, by choosing to buy locally grown food, there is more emphasis on natural, organic farming methods. This equates to even more reduced energy consumption, fewer pesticides entering the environment, and increased energy efficiency due to the use of crop rotations and other organic growing methods.

It seems pretty clear that by going green—in more ways than one—you might be able to keep more of the green stuff in your pocket. Besides, eating less meat and more fresh (and local) produce is certainly better for your waistline, as well as your overall health.

And junk food? Who needs it when you can save the planet? (Try not to think about it too much.)

Here’s Your Wake up Call: Just Smell the Coffee

How many of you can’t seem to find your footing in the morning without first inhaling some fresh coffee? Simply staring down into a cup of steaming hot java seems to kick-start your motor, doesn’t it? Well, it turns out that the latter may be closer to the truth and that it’s not even necessary to take a sip to rev up your engine. In fact, all you need do is bask in the aroma.

Coffee, in moderation, can be good for you.* However, recent research indicates that the benefits from the bean may outweigh potential risks associated with caffeine consumption in most people. For instance, studies have shown that coffee is loaded with quinines, a class of antioxidants that seem to increase insulin sensitivity, thereby reducing the risk of developing diabetes type II. Several studies indicate that coffee drinkers have an 80% reduced risk of developing Parkinson’s disease and a 20% less chance of developing colon cancer. Coffee is even helpful for stopping a migraine in its tracks, to help control asthma, and may even help to prevent dental cavities.

While caffeine plays a role in these health-giving perks, it’s not the only compound coffee has going for it. A cup o’ Joe also packs a healthy dose of the antioxidants chlorogenic acid and tocopherols (a form of vitamin E), as well as magnesium. But, what really has the scientific community buzzing right now is the effects of trigonelline, the constituent that lends the dark liquid its bitter taste and unique aroma.

As a group of international researchers have just discovered, breathing in the vapors from a cup of coffee (or just hanging out in the kitchen as the pot brews) triggers activity from at least a dozen genes in your brain, in addition to impacting protein metabolism. That’s pretty big news, especially when you consider that all of that goes on before even raising the coffee cup up to your own mug to drink.

So what does it all mean, you may ask? Well, aside from helping your brain waves speed up in the morning to a level that constituents being awake and alert, the mere smell of coffee also incites a riot of antioxidant action to help protect nerve cells from damage from oxidative stress.

Maybe that’s why we tell people who need to get on the stick to ‘wake up and smell the coffee.’ Hmm.

* For most people, moderate consumption of coffee equates to two to four cups per day, but no more than six cups per day (which sounds like a LOT to me!). The health benefits from coffee appear to decrease after that amount.

Are Couch Potatoes Born or Made?

What drives a propensity for holding down the couch with your derriere? Does it stem from plain laziness, or could an inborn trait to purposely avoid physical activity be involved? (Never thought about it, did you?)

All of us need the (hopefully) occasional self-therapy session with an afternoon of chick flicks and a little something (hopefully) light to nibble. But, if you find yourself hopelessly lacking the motivation, or even practicing consistent avoidance to get up and get your booty in gear, the reason might be in your jeans…er, that is, your genes.

Actually, let’s reverse the question for the point of illustration: Is the inclination to be physically active learned or inherited? Researchers at the University of North Carolina think that they’ve found the answer—in about 23 different genetic locations. Together, these genes conduct a dance known as epistasis, which influences the brain to either send impulses that inspire the body to get moving, or to hear a different drummer altogether—the one that yearns to tap the buttons on the remote. Which track the brain takes determines how active a lifestyle you would normally lead without outside intervention. In short, you can be born a couch potato.

Now, before you call up mom or dad and berate them for passing on slacker genes to you, consider the value of learning this information and how it may empower rather than defeat you. For one thing, you can stop blaming yourself for not absolutely relishing time spent on a treadmill, or for lacking the ability to get choked up about crunches. Better yet, you can stop comparing yourself to your gym buddies, who all just happen to be stellar athletes (or just look like it). There. Your quality of life has improved already.

The next step toward taming the tendency to choose couch crashing over healthier activities is to over-ride the genetic blueprint that holds you back. Your brain is a powerful instrument, which only you can fine tune to deliver the desire to get—and keep—moving on a regular basis. How?We have some suggestions…

- Create a Wall of Honor that commemorates the days of the week that you went to the gym for a workout, stretched over a Pilates ball at home, or simply took the dog for a stroll. What the heck…keep a supply of gold stars on hand and stick ‘em to ya’.

- Write some appropriate affirmations that will help to keep you motivated to stay active. Then recite them—often.

- Keep a journal of your activities and log how you felt—before and after—completing them.

- Work out a reward system. For example, a daily 30-minute walk earns an hour of television—on the couch, no less.

How to Cheat on Your Diet

You know what they say: Variety is the spice of life. So, even though you and your diet may have been intimately engaged in a longstanding relationship, sometimes ya’ just gotta stray to keep it interesting at home. Of course, while you’re off on a pantry raid, you don’t want to get caught—not caught cheating, but caught being stuck with a few extra pounds than when you started stepping out.

But, first, some rules apply...

Be Discrete

The art of cheating on your diet doesn’t mean a license to partake in a three-day free-for-all. Mindfully escaping the dieting doldrums means exercising sound judgment when it comes to giving yourself permission to wander off to enjoy something deliciously naughty but reasonable. Making a date for an evening out once or twice a week for dinner, drinks and a decadent dessert is reasonable; gorging your gullet with an entire box of cookies in one solo sitting is not.

Practice Safe Slacking

Why take a chance on unwanted weight gain? Resist the temptation to stray from your regular routine and end up overindulging just because it’s what you thought you needed to feel satisfied. In other words, just because you have a roving eye for chocolate cake doesn’t mean you have to have it, unless it’s what you truly desire. Sometimes a flirtation is just that and shouldn’t go any further. For that matter, put your lips together and blow the whistle on all the flashy stuff on the pastry cart if that’s not your style. Maybe it’s plain frozen yogurt that really makes you go wild after all.

Keep Your Affairs in Order

Jot down the dish(s) that appealed to you most while you were out on the town. That way, you can get a pretty good idea of what types of food turn you on when you’re loose so you can repeat the experience at home. It makes it easier to balance the scales when it comes to moderation if you have a little black cookbook to refer to later.

Remember Where You Came From

When the last of the gooey chocolate glaze has been licked clean from your lips, it’s time to call it an adventure and back to home base. Otherwise, you might be in danger of becoming so lost in your revelry that you might be tempted to roam even further from your regular routine. After all, home is where the heart is. It’s also where you keep your bathroom scale.