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Category: Weight

Yeah, apparently “catching up” on sleep over the weekend … doesn’t really help

A lot of us (ahem) get less sleep than we should during the week. But, hey, there’s the weekend, amirite? Sleep in on Saturday, maybe even Sunday, catch up on those Zs, feel all better, right?

Well, you may not be yawning as much Monday morning, but your body’s still a mess.

In the small study, Colorado researchers demonstrate that getting only five hours of sleep each night is associated with health consequences like eating more after dinner, weight gain, the delayed release of the sleep-linked hormone melatonin, and reduced whole-body insulin sensitivity. More importantly, these effects don’t go away after a weekend of sleeping as much as you want if your unhealthy sleep patterns resume after the weekend.

Oops.

One particular item might catch your eye:

Most of the health consequences they observed are commonly associated with disrupted sleep, but eating more after dinner might sound a little strange. The researchers explain that consuming more calories at the wrong time of day is associated with metabolic disruption, and so the fact that the sleep-deprived group ate almost 500 more calories after dinner than the well-rested group suggests that insufficient sleep messes with multiple pathways associated with metabolism.

Not just metabolic mess-up, but, one might hypothesize (ahem) additional opportunity to snack might play a role.

(In case you’re wondering as you read the article, ad libitum means “as much or as often as necessary or desired,” in translation “at one’s pleasure” or “as you desire”. It’s where we get the phrase “ad lib” from.)

Anyway, that’s kind of disheartening. I mean, I know I should get more sleep than I do, but I know I also treasure my evening hours consuming media and blogging and other stuff that the workday doesn’t allow. That it means I’m causing other problems than just yawning fits isn’t good, especially when that whole “500 calories” thing kicks in. And, worst of all, it seems I can’t even count on the weekend to make up for it.

Sigh.

Well, regardless, TGIF (in a couple of hours). Time for bed.

Weight, weight, don’t tell me

So I’m now about 20 lbs. down from where I was when I started dieting, though the slope of the curve has been plateauing some this past week. I’m as low as I’ve been since late 2015, so that sort of feels good.

Again, not doing anything special, just:

  1. Counting calories (using MyNetDiary to record and set goals)
  2. Drinking water. Lots of water. (Mostly to avoid drinking things with calories in them.)
  3. Snacking on vegies rather than chips and crackers (again, calorie avoidance).
  4. Making sure I walk get out for my walk at lunch.

Everything else is business as usual. Same meals as everyone else (just eschewing seconds). An occasional treat (some ice cream or an extra cocktail) if I’ve been extra good during the day. Accepting that I’ll go above the daily target on occasion, just making sure those occasions are exceptions, not the rule.

That’s what’s working for me. Your mileage will almost certainly vary, though, regardless, I don’t recommend taking up smoking to lose weight.

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So maybe it's time to switch back to Regular Soda

Yeah, people have been kvetching about Aspartame (the only artificial sweetener that I can stand) since it was first introduced, but I've always thought, "It's better than the calories. It's better than the calories. It's better than the …"

Turns out, just from a weight loss/gain perspective … it's not. Various trials continue to show that Aspartame in diets, vs. sugar, does't reduce weight. And scientists are beginning to understand why.

'Dr Hodin and his team found that the artificial sweetener inhibits intestinal alkaline phosphatase (IAP), which is a gut enzyme that researchers believe prevents obesity. So even though there's no sugar in your diet beverage, it might not aid you in your weight loss journey.'

And, in more detail:

'At the end of the study period, while there was little difference between the weights of the two groups fed a normal diet, mice on a high-fat diet that received aspartame gained more weight than did those on the same diet that received plain water. Aspartame-receiving mice in both diet groups had higher blood sugar levels than did those fed the same diets without aspartame, which indicates glucose intolerance, and both aspartame-receiving groups had higher levels of the inflammatory protein TNF-alpha in their blood, which suggests the kind of systemic inflammation associated with metabolic syndrome.'

I used to joke that my body is a temple, so I only consume pure sugar. I got away from that in an attempt to still drink sodas and yet not be guzzling hundreds of calories in glucose and fructose.

This still doesn't mean that those high calorie sugary drinks are good for you (esp. if they are made with high fructose corn syrup), just that thinking you're avoiding weight gain by drinking Aspartame diet sodas isn't true, either. So time for me to re-evaluate, maybe.

More here: https://www.sciencedaily.com/releases/2016/11/161122193100.htm




Scientists Discover Why Diet Coke Is Probably Undermining You
Aspartame — the artificial sweetener found in drinks like Diet Coke — is probably not good for you. If you believe otherwise, I admire your commitment…

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Getting enough sleep is good for you in more ways than one

Not enough REM sleep means "I crave bad food!" Which … yeah, that's not surprising.




Loss of REM Sleep Linked to Desire For Fatty and Sugary Foods
Summary: A lack of REM sleep may lead to an increased desire to consume unhealthy foods, a new study reports.Source: University of Tsukuba.It is not well understood what role sleep loss plays

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Nestle announces a sweet discovery

They say they've found a way to restructure sugar that releases the same amount in the mouth, but doesn't send the same amount down to the stomach.

Alas, the tweak doesn't work for sodas or for sugar in your coffee, but it could reduce sugar / calories in your candy.

See also: http://www.nytimes.com/2016/11/30/business/nestle-reformulates-sugar-so-it-can-use-less.html




Nestlé Creates A New Sugar: Use Less, Get The Same Taste
For years, food and beverage companies like Pepsi Co. have tweaked their use of sugar and sweetener substitutes to find just the right mixture that aligns with consumers’ tastes and perception of a…

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It's not just about calories

Dagnabbit, calorie counting is simple and straightforward for dieting. It's highly irksome that the world doesn't operate that way.

On the bright side, apparently my preference for rare meat is a good thing.




Why the calorie is broken
Calories consumed minus calories burned: it’s the simple formula for weight loss or gain. But dieters often find that it doesn’t work. Cynthia Graber and Nicola Twilley of Gastropod investigate.

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It Is a Puzzlement (Inconspicuous Consumption Edition)

"And why am I gaining weight?"

Been there, done this.

(Original: http://sarahcandersen.com/post/122000824490)

 

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At last, fashion has caught up with me!

Dad bod!

(Bonus panel at http://www.fowllanguagecomics.com/dad-bod-bonus/ )




Dad Bod – Fowl Language Comics
Bonus Panel

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Huh

Huh I keep forgetting we have Girl Scout cookies in the house. That’s probably a good thing. #nomnomnom

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Yeah, it’s all YOUR fault, Mom!

That's my current excuse and I'm sticking to it.

(h/t +Les Jenkins)

Reshared post from +KQED SCIENCE

Some of Us May Have a Genetic Predisposition to Disliking Exercise

"Here in the U.S., we are bombarded with an almost constant barrage of information about the benefits of exercise. And those benefits are real. For example, exercise may help prevent at least 35 chronic unhealthy conditions and premature death.

Despite all of this, something like 90% of us over the age of 12 fail to get as much exercise as we should. This is almost certainly not because we don’t believe in those benefits. Instead, it looks like at least part of the reason may be that some of us are genetically programmed to hate exercise."

Learn more from Dr. Barry Starr of the The Tech Museum of Innovation at KQED Science.

Link to study: http://goo.gl/sTisMb

Some of Us May Have a Genetic Predisposition to Disliking Exercise
About 90% of us over the age of 12 fail to get as much exercise as we should. This is almost certainly not because we don’t believe in those benefits. Instead, it looks like at least part of the reason may be that some of us are genetically programmed to hate exercise.

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You Say You Want a Resolution, 2014 Edition

I don't think I did New Year Resolutions last year.  Or the year before. Because I kept finding myself writing the same things down:

1. I will write more!
2. I will be a better, more involved father to my daughter!
3. I will lose weight!

I have managed #2 pretty decently, I am told, but #1 and #3 have been much spottier in implementation.

That's usually a sign that other things are driving the bus (De had some good commentary on this, for herself, on her blog http://wonderlandpress.com/?p=6280). And that's sort of what has felt like is happening — it's not like I've had time to do those things, and the eleventy-dozen other things I have on my "I really want to / should / must do these things" list, or …

Well, yeah, there's those eleventy-dozen other things.  All of which demand time and attention to be done, and drive guilt and resentment when they don't. And we really are talking about things that I want to do — geneaological research, and drawing, and some web page stuff, and getting parts of the house tidied / refined / emptied, and gardening, and better attention to financial details and record-keeping, and more time to spend with Margie (and Kay) (and others in the family, for that matter), and watching a bunch of TVs and movies, and doing some gaming (both playing and GMing), and being more involved in stuff down at the church, and doing more volunteer work, and being more engaged in my career, and …

Yeah, those things.  All the stuff.

To paraphrase the below, I either need to lose lines off my To Do list, or else buy bigger days and weeks and months. Neither of which seems likely.

I don't have any particular answers or focused resolutions here, except maybe to stop being so internally self-critical about things. ("BAD DAVE! HOW DARE YOU BE SO WHINY AND SELF-CRITICAL ABOUT ALL THOSE THINGS YOU AREN'T GETTING DONE?! AND HOW DARE YOU BE SO SELF-CENTERED ON SO MANY TRIVIAL THINGS WHEN PEOPLE ARE STARVING IN SOMALIA?! OH, AND BY THE WAY, HOW DARE YOU NOT GET ALL THOSE THINGS DONE?!" Yeah, I know). And I have the sense that being a bit more organized about some things might help. All the other bits and bobs and advice (e.g., set reasonable and attainable goals) sort of follow from there. 

Though I really would like to write more. And lose weight. And all the rest.

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Sugar, sugar, everywhere

This reminds me of a science fair project my daughter did, where it turned out most people didn't realize that that yummy granola cereal and those healthy raisin bran cereals had more sugar than a lot of "kids" cereals.

Reshared post from +Les Jenkins

Considering how maligned Krispy Kreme doughnuts are for being fattening, this brief list of other foods that are worse may surprise you.

5 Foods That Have More Sugar Than A Krispy Kreme Doughnut
Either you or someone you know has once upon a time, I’m willing to bet, said something along the lines of “I’m really trying to watch my sugar intake this week.” If that’s the route you want to go…

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Eat what's on your plate!

That's actually what we do, almost automatically, with "on your plate" usually meaning "in front of you."

For myself, I know that if I sit down with a bag of chips, or a sleeve of cookies, or have a bowl of M&Ms in front of me — I eat it.  Not a few. Not a portion. What's there, I eat.

The (partial) answer for me, at least, is to portion my food. If I'm going to eat chips, then I don't just sit down with the bag. I pour myself a small bowl of them (or, alternately, a small portion of salsa).  And then I go somewhere else, or else put the items away.  That limits the portion, and while it doesn't stop me from getting a refill, doing so requires (a) an effort, (b) conscious awareness of what I'm doing, (c) at least tacit acknowledgment that I'm having "seconds".

It's not foolproof, but it's a lot safer.

Why We Eat Whatever’s In Front of Us
In general, we suck at portion control. When food’s placed in front of us, we tend to follow mom’s advice and clean our plates, even when it’s more than we actually want. Here’s why that is, and a few…

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Leftover Halloween Candy

Yeah, well, pretty much …

(h/t +Lucas Wiman; from  http://bradcolbow.com/archive/view/leftover_halloween_candy)

Google+: View post on Google+

Unblogged Bits for 2012-07-27

My Google+ –> Blog stuff is still not working, dagnabbit.  So here are some of the things I’ve been talking about that you haven’t seen live (not unlike NBC’s Olympics coverage).

I’ve been lax in doing this — sorry.  It did give me a chance to do some thematic grouping, though.

The Chick-fil-A Thang

  1. Exclusivity for Me but not for Thee – If you exclude the excluders, are you being an even worse excluder?  More Bryan Fischer zaniness.
  2. Being ticked off at Chick-fil-A – I’ve been a dozen different threats on Google Plus discussing the whole Chick-fil-A thing.  This post sort of summarized my opinions on the matter: it’s one thing to levy social punishment on CfA for their activities, but it’s another thing for the government to do so.
  3. This is why I belong to the ACLU – Because they’re less about ideology than civil liberties.  Which, I guess, is an ideoogy, but it’s one that cuts across all others.
  4. Straight support of gay marriage rights – Applause to Jeff Bezos.

Olympics

  1. The London Olympics and London archaeology – The coolness — and problems — of construction projects in an area with deep, deep hstory.
  2. Olympic events you won’t see in London – A shame. I’d love to watch tug-o-war.  Or croquet.
  3. The London Olympics … last time – A look at the 1948 Olympics.
  4. There’s Macedonia, then there’s Macedonia – On the naming of countries. Interesting.
  5. The Olympics Opening Ceremonies – My impressions.  NBC sucks. And the Brits put on a show you wouldn’t see in America.
  6. NBC looks out for all its easily confusable audience members – During the Opening Ceremonies, bBy talking, talking, talking.  And not running it live.  Idjits.

Election Politics

  1. No Man Is an Island (Self-Made Man Edition) – Romney’s “We did this, no, really, truly, all by ourselves” examples … aren’t.
  2. Playing the Anglo-Saxon Card – Stay classy, Team Romney!
  3. You lost me at John Bolton – Romney’s getting his foreign policy advice from the Bush team. And not even the semi-sane members of that team.
  4. Mitt makes headlines on his overseas junket – Just not the headlines he wanted.
  5. Our special Anglo-Saxon relationship – Is what other countries think of us important?  The GOP answer varies depending on how Mitt is doing overseas.
  6. Another “busted” attack meme from the GOP – I’ve been hearing finger-waggling attacks against Obama on the Churchill bust for years. Here’s the truth.

Guns and the Aurora Shooting

  1. Rot, rot, rot, rot, it’s a plot, plot, plot, plot! – Conspiracy theorists have a field day with the theater shooting. Cretins.
  2. We need more guns! – Gun sales are up in Colorado after the theater shooting.  People are looking for safety blankets.
  3. A safety net … this time – Why are some victims of the Aurora shootings having to rely on others’ passing the hat?
  4. Societal vs Individual Responsibility — FIGHT! – Reality is a lot more complicated than that binary case. Really.
  5. Heroes – Why some folks weren’t charging the gunman at the Aurora Theater: they had other, more important things to do.
  6. Sorry, Mitt – he had those guns legally – Romney gets called out, even by the Denver Post, on his misstatements about the Aurora shooting.
  7. Forgive them their trespasses – So is this one of those “Stand Your Ground” things?  Crazy.
  8. Printing your own weaponry – That’s probably not a good thing, though the broader considerations of what you can do with that technology is fascinating.
  9. Talking about guns and America – A bit of interesting history of guns and gun possession perspective over the years.
  10. Weapons of Mass Murder – How did mass murderers mass murder in the old days?

Other Stuff

  1. The Legend of Korra – Good stuff. Glad to see it’s coming back for a second season.
  2. Tablets is Tablets (except some are smaller) – The ongoing but somewhat goofy Samsung-vs-Apple courtroom saga.
  3. Descriptive vs Prescriptive Dictionaries – China and Newspeak
  4. The best thing since sliced bread – All about the history of … sliced bread, of course.
  5. Mont-Saint-Michel … from … SPAAAAAACE!
  6. More powerful than a locomotive: Time – A train yard photo.
  7. “You knew full well what was right, Monsignor Lynn, but you chose wrong” – A criminal conviction for covering up child abuse.
  8. Why libertarians are sometimes just plain crazy – The Net Neutrality debate.
  9. Planets and suns and sizes – Cool comparisons.
  10. The Hobbit Trilogy? – I’m there.
  11. Five Men and a Nuke – Not. On. A. Bet.
  12. Water, water, not anywhere – The growth of Las Vegas. Crazy.
  13. The self-made man who admits he’s not just self-made – No man is an island, and individual effort, while essential and laudable, also needs the context and assistance of the efforts of others.
  14. Pop! – A big balloon popping under very special circumstances.
  15. Blogging topics of … the Future! – Political Round-up 2032!
  16. Remember this about five, maybe ten years from now – War in the China Sea? Yeah, that’s certainly a possibility.
  17. Justice isn’t always served – Assuming that the person convicted in a crime is the person truly guilty might work as a generality, but always beware of thinking it’s a certainty in each particular case. Because the justice system is sometimes, sadly, more interested in winning than in justice.
  18. Hints from Hill-oise – Some clever household ideas.
  19. The worst thing the British ever did to India – What the heck are those soldiers doing?
  20. Killing the sickly goose that lays the golden eggs – On why the two big comic book companies don’t even really try to pull in female readers.
  21. Retaining the Bush tax cuts – More Democratic / Republican squabbling.
  22. Studying migraines amidst the mutineers – The Bounty mutineers gave Bligh head-aches. Now their descendants are helping scientists understand migraines.
  23. To see ourselves as other see us – Why do cameras make us look fat?
  24. The House GOP prefer to play a shell game with climate information – Stay class, Republican “leader”ship!
  25. Dork Tower’s Shades of Evil – Heh.
  26. To know recursion, you must first know recursion … – On using social media to complain about social media …
  27. A little lie for Jesus – But if it’s for Jesus, it’s a good thing, right? Right? Yeesh.
  28. Yes. This is why I am a geek – John Scalzi on what it means to be a geek.
  29. Too many secrets, Marty – On not just rubber-stamping national security legislation.
  30. Best prisons lobbyist money can buy – And, of course, it’s Arizona.
  31. Art Deco Batman – coolness.
  32. The worst meeting in the history of show business – Yeah, that was pretty bad.
  33. Oooooh, it’s like owning a Palm Pilot again! – Google’s touch search on smartphones.
  34. Polluting our precious bodily fluids – Have scientists discovered that fluioridation of water supplies is reducing our IQ?  Um … no, they haven’t.
  35. My hair doesn’t actually look like that … – Weight, weight, don’t tell me.

 

Tweets from 2012-07-19

  • Starting planning for an impending business trip to India. Visa process is less than transparent. Also reviewing my vaccination record. #
  • My next-cube neighbor has a big bowl of M&Ms. I am doomed. #
  • "Sherlock: A Scandal in Belgravia" is up for an Emmy. Excellent. #

You Say You Want a Resolution (2011-2012 Edition)

Continuing the annual tradition on from Last Year.

2011 was a heck of a year, a highly stressful bundle for the whole family.  My job ramped up its work level about 70% from Busy Enough to Insanely Busy for most of the year, and that had a number of effects … that I propose to change with 2012:

1. Physical Fitness

My fitness / weight maintenance took a major hit this year.  In May, Kay and I stopped our karate training, between vacation travel, other commitments, her new middle school schedule, and my discovery that I kind of liked not losing two of my evenings. Between that and just a stress-related impulse to nosh more, my weight has crept up quite a bit (more figures to follow, once I’m home from the holidays, but essentially I’ve gone from  a 38 waist struggling to fit into 36 to a solid (heh) 40 again).

The obvious things to do are to reduce caloric intake and increase caloric outgo.  So two things I’m going to do related to that are

(a) yes, once again, take up the mantle of the Geek Diet (tracking calories with some online tools), with a goal of being down to 200 by the end of the year, and

(b) I’m going to do the Eowyn Challenge to track my walking, taking the walk from Bag End to Rivendell, and then to Lonely Mountain, with a goal to make it to Lorien by the end of the year (963 miles). I was going to do LoTR milestones, but given the new Hobbit movie coming next December (huzzah!), this makes the most sense.  I’ll figure out reporting back here as I go.

And, yes, that’s pretty much what I resolved last year, but let’s have another go at it.

2. Pictures, pictures, pictures

We took a lot of pictures this last year, especially on the Italy trip, and I simply flubbed getting them sorted, labeled, and posted, much to my chagrin (and unstated but understandable chagrin from my fellow-travelers).  I got a few days, but bogged down in Pompeii.

So I resolve to have the Italy pictures done by the time we get to the 1 year anniversary of the trip in late May.

3. Writing, writing, writing

I did in fact finish my NaNoWriMo novel.

Now I need to do some serious revisions.  I’m trying to get started with a regular writing group post-1/1, and my goal here is to have a “finished” version (at least three or four full revision passes) by the time November rolls around. (By “finished” I mean “able to be shared with folks with minimal embarrassment.)

Looking at the other resolutions from last year, I did get 3 of 5 done, which I pre-judged a win: finishing my NaNovel, staying in touch with my daughter, and supporting my lovely wife (who also had an insanely intense year).  I’m going to keep those last two in mind as the year progresses — without them, the rest don’t mean a lot to me.

Okay, I'm ready for an anti-fat pill

Yes, if this proved safe, I'd take it.

And by "proved safe," I mean "Has been out in the open market for a decade or so with no proof it increases cancer, shrinks brains, explodes spleens, etc."

But, yeah, given that caveat, sure. Why not?

#ddtb

Embedded Link

New obesity drug cuts off the blood to your fat supply
News about anti-obesity drugs is pretty common, but many of them never make it past the testing stage in rodents. Now, a new fat-fighting drug has passed the primate test:

You say you want a Resolution (2009-2010 Edition)

Last year’s zaniness — from broken ankles to trips to Hawaii — meant no New Year Resolution for me. Looking back to the end of 2008, I had a few fairly vague ones …

1. Be fit: A true cliché, I know, but … Continue with the 1,500 Miles to Nowhere program. Continue karate. And … yes, start tracking calories again, convenient tool or not. 200 lbs. by 1 June, 185 by the end of the year. Next year, no question about whether 36s need to be exchanged!

Alas, two years later, my weight has bobbed back upward, not quite to where it was at some point, but the 36s are still a scosh tight.  I will work on this.

2. Be photographically organized: Continue with the photography conversion and updating. All 2009 photos, four additional years at my discretion will get uploaded and online in a single place.

I haven’t been good at this, either.  I’ve got most of 2010 in place, but am still not caught up on 2009, let alone four other years.

3. Be blogicly up to date:  Movable Type to the current version and all features working once again.

Hey! I’m on WordPress! And all up to date! Take that, Bainbridge Scholars!

4. Be genealogical: New! Get my genealogy research back up and running … one of those outstanding “projects” that never seems to quite get traction.

Wow.  This was completely off the radar.  Sadly. I don’t see it getting back onto it this year, but …

So we’ll do a repeat on #1 and #2.  To which I’ll add:

3. Finish my NaNoWriMo novel. Come on, I’m not that far from the end!  MUST WRITE.

4. Stay in touch with my daughter. As she goes through added changes, physical and educational and emotional and all that, it’s going to be a challenge.  I’m going to need to change my parenting parameters, bump up the patience, and make sure that we remember we are family.

5. Support Margie. The past couple of years have been difficult work-wise for her.  Her job is a good one, but it’s been pretty intensive hours-wise.  I want to do more to support her when she needs to be working, and encourage her to not when she needn’t.

If I can get 3 out of 5 here, I’ll feel pretty darned good.

Happy New Year, all!

Weighty Matters

So I’m doing this … largely because I said I would, and transparency encourages something or another.

As the graph at right demonstrates, October was not a good month for me, weight-wise.  In fact, I managed to slide back everything I’d lost since the beginning of September.

I can point to any number of reasons — my folks visiting (meaning more dining out), a big business trip, missing many karate classes* — but the fact is, I did poorly.

And I choose to do better than that.

November has its own challenges: NaNoWriMo, Margie’s folks visiting, Thanksgiving … but I will, in fact, do better.

*Honestly, I think this is the biggest differentiator. Karate class burns a ton of calories. I’ve been finding lots of excuses to not go. I want to stop that.