DR. BRENT RESPONDS TO QUESTIONS FROM FEB. 22nd - 24th

Posted by Dr. Brent Ridge

Hi, Dale: It sounds like you have a very healthy routine, so you are definitely on the right track. It also sounds like you are pretty healthy, just not at your goal weight. You don’t give me enough details in your comment to make specific recommendations, but I will go back to my standard statement (which everyone is probably tired of hearing by now!), that losing weight is about calories consumed and calories burned.  There are about 3,500 calories in every pound of body fat. So for instance, if you are currently at a steady-state where your exercise and consumption habits keep you at a constant weight, then to lose a pound a week you need to find a way to eliminate 500 calories per day (500 calories X 7 days = 3500).  I often tell people to split up the workload. Eliminate 250 calories from your diet (this is very easy to do—sometimes it’s just replacing one bottled beverage with water) and work to burn 250 more calories via exercise (spend a little longer on the cardio).

Hi, Dee: See my answer to Dale above. I think it is a reasonable goal (and safe) to aim for one pound of weight loss per week. This means finding some way to get rid of 500 calories per day.  In order to do this, you have to have a good understanding of how many calories you are consuming and burning each day.    It’s actually pretty easy to figure out calories you are consuming as long as you keep track of everything that goes into your mouth. This is why a food diary is helpful initially. Calories burned is a harder estimate to make because it depends on your size and the intensity of your work out.

Here’s a good rule of thumb from the National Institutes of Health:

• Regular physical activity can help you feel better because it: Boosts energy, helps you cope with stress, improves self-image, increases resistance to fatigue, helps counter anxiety and depression, helps you relax and feel less tense, improves your ability to fall asleep and sleep well, and provides an easy way to share time with family and friends.

• The information below shows the number of calories burned during physical activity. The calories burned are listed for a 175 pound healthy man and a 140 pound healthy woman. The number of calories you burn in an hour for each activity may vary according to a variety of factors, including environmental conditions

Activity  + Calories Burned per Hour                                   

                                                       
Light Activity:
Men: 300 calories per hour
Women: 240 calories per hour            
Cleaning House                                     
Office Work
Playing Baseball
Playing Golf

Moderate Activity:
Men:  460
Women: 370
Walking Briskly (3.5 mph)
Gardening
Cycling (5.5 mph)
Dancing
Playing Basketball

Strenuous Activity: 
Men: 730   
Women: 580
Jogging (9 min/mile)
Playing Football
Swimming

Very Strenuous Activity: 
Men: 920 
Women: 740
Running (7 min/mile)
Racquetball   
Skiing

Here's how to find the number of calories you would burn during your workouts:
1) Write down your weight and divide your weight by 140 pounds (for a woman or 175 for a man)
2) Multiply this number by the number of calories burned in an hour as shown above
3)This will give you the number of calories YOU burn for the same activity

Good Examples of Moderate Activity*:
Washing and waxing a car for 45-60 minutes
Washing windows or floors for 45-60 minutes
Gardening for 30-45 minutes
Wheeling self in wheelchair 30-40 minutes
Pushing stroller 1.5 miles in 30 minutes
Raking leaves for 30 minutes
Walking 2 miles in 30 minutes (15 min/mile)
Shoveling snow for 15 minutes
Stair-walking for 15 minutes

*Source: National Heart, Lung, and Blood Institute (NIH)


Hi, Tad: Congratulations on your 35lb weight loss! You’ve almost made your goal! Sorry for the confusion about the worksheet. You did pick up a labeling error on the “boxes” which may make the instructions confusing. As you correctly did, overlook the “box 1” and “box 2” labels and follow the instructions at the bottom of each box.

You are absolutely correct. The primary benefit of this chart is to encourage people to get started by seeing that losing weight is not about depriving yourself. The number of maintenance calories you would be consuming at your goal weight are not that different than the number of calories you may currently be consuming.

On the chart, you will see that there are two boxes labeled “exercise” and that they are the same size. The worksheet makes the assumption that the amount of exercise you do will remain constant, but if you increase your exercise levels as you try to lose weight, you can consume more calories and still balance out.

In terms of cutting calories out of your diet or burning more calories, I never recommend that you cut calories below the total in the box labeled “resting metabolism,” as this is the number of calories your body needs to carry out its day-to-day functions. A reasonable goal is to create a daily 500 calorie deficit.

Hi, BJ: You are such a success story. You must be a wonderful teacher. To be a great teacher, you must first be a great student, and I can tell that you have learned so much over the last 30 days. Keep up the great work and let us all know about your progress.

Hi, Maureen: The calorie counter is a worksheet that you fill out on your own by following the instructions given. It is not automated, but is VERY easy to complete. You should be able to fill it out in under 5 minutes. 

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TODAY'S SNACK: POMEGRANATE

Posted by Sandy Gluck

• 1 medium pomegranate (105 calories)

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DAY 38: (BE CAREFUL…TRAFFIC CAN CAUSE WEIGHT GAIN! OH YEAH, SO CAN DOMINOS.)

Posted by Christina Deyo

(Christina Deyo, a producer for The Martha Stewart Show, decided to share her progress on the 30-day Body + Soul Challenge with daily diary entries. Here’s her latest entry:)

Yesterday, I was driving home from my dentist.  I was stuck in rush hour traffic and I was hungry. I had a granola bar on me, but I didn’t want to spoil dinner—especially because I was so good at lunch. Alanna Fincke would have been proud of me. It was a nice healthy salad. Our catered lunch at Martha yesterday consisted of delicious Italian food from Bella Napoli. Eggplant Rollatini is my favorite—but if I eat it—the pounds go “rollatini” all over my body. So I stayed away from that, along with the pastas and meatballs.  I enjoyed a really healthy salad with a little bit of cheese in it. I was fully satisfied too. I didn’t crave the other food. Anyway, back to my trip home. I was stuck in traffic and just wasn’t moving. It was my normal dinnertime. So if I were home to eat a nice healthy dinner I’d be fine. But that granola bar seemed to call my name—besides Granola isn’t that bad, right? Well that was at 6:00 pm. When I still wasn’t home by 6:30 pm I felt like I was one of those contestants on Survivor who hasn’t eaten in a month. I could have taken a bite out of my dashboard. So what’s a hungry girl to do? As I sat in traffic I started fumbling in my purse, 'maybe some gum to hold me over?'  No, I couldn’t find any. But guess what I did find? I had a pack of M&M’s in my purse leftover the last time we went to eat at Jose Tejas. They give the kids their choice of M&M’s or Starbursts after every meal. Sometimes when the kids are full I stick them in my purse so when we’re at places like church or someplace where one of the kids is a bit cranky I’ll pull out a little treat to keep them quiet. Well now these M&M’s would keep my growling stomach quiet. I opened them and in a flash…they were gone. 'Ok, I still can be good for dinner. Right?'

I must have finally walked in the door by 7:15 pm.  I was exhausted—and still hungry. I think my worst pet peeve ever is getting stuck in traffic. I just hate it. My husband explained that he was exhausted working patrol (he’s a policeman by the way)—so instead of cooking tonight—he ordered pizza. We haven’t ordered pizza in about a month—so I know he had to be really tired. There, on the table, was a box of delicious mushroom pizza from Dominos. 'Do I dare eat a slice?  Or do I whip up a simple supper that’s light and healthy?' I could actually hear Martha Stewart in my ear saying, 'Christina don’t eat that.  Come with me to the stove and let’s make something light and healthy yet really tasty.' But last night I was tired and I told the Martha Stewart in my ear to go home. I ate the pizza. It was just one of those nights.

But today is a new day and I am planning to have a really positive healthy day.

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WEEKEND GOAL: EXPAND YOUR HORIZONS.

Tired of the same old, same old? Stuck in a mental rut? This weekend, get your wheels turning again and reignite your curiosity by trying something new. In fact, there are so many health benefits from simply finding reasons to get off that chair and move around. Getting on your feet is the first step toward healthier living, so stop sitting! Once you get those juices flowing, no doubt you'll be ready for more. Learning plus exploring new things lets you see the world from a different vantage point, giving you a fresh—and healthier—perspective on life. It will also help you feel more vibrant and alive.

Here are some fun ideas to banish boredom this weekend:

• Take a trip to a local museum you’ve never visited.
• Do something youthful, like ice skating or bike riding.
• Attend a free poetry reading.
• Get a library card and create your own curriculum on a topic that interests you, but you know little about—whether art history, world religion, or architecture
• Sign up for a class to learn a new language, cook, or paint at a local college or adult education center.
• Go for a walk in a neighborhood or part of town you've never explored (even if you have to drive there first).

Learn more great ways to get energized and inspired:
Feel  More Vibrant

Question: What inspires you? How do you dig yourself out of a rut? What bores you to tears?

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TODAY'S SNACK: APPLE AND PEANUT BUTTER

Posted by Sandy Gluck

• 1/2 medium apple (55 calories)
• 1 1/2 teaspoons peanut butter (45 calories)

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DAY 37: (DID YOU KNOW COLA CAN HELP YOU LOSE WEIGHT?)

Posted by Christina Deyo

(Christina Deyo, a producer for The Martha Stewart Show, decided to share her progress on the 30-day Body + Soul Challenge with daily diary entries. Here’s her latest entry:)

Joey taking a "breather."

Ok, I admit that’s just a catchy title. Cola is spelled wrong.  I mean 'Kola can help you lose weight'—as in Joey Kola (Martha’s audience warm up artiste). You've probably seen Joey on the show. He’s a funny sidekick who’s always ready to take some ribbing from Martha. I’ve known Joey for a long time. He used to warm up Rosie O’Donnell’s audience.He’s truly a class act. He’s funny, sincere, and truly enjoys what he does. And guess what? He’s taking the Body and Soul Challenge, like us, and he has truly been an inspiration to me.

Everyday he pulls me aside with some fantastic tip that gets him through the day. They’ve helped me so I want to share them with you. Joey’s number one tip on the challenge FILL UP ON VEGETABLES. Prior to the challenge, Joey admitted that he truly loves to eat –and mostly breads, pastas, cakes, cookies, and donuts.  But now to really feel hungry he fills up on vegetables. Swiss Chard is one of his favorites. He says he’ll eat three portions of that sautéed with a little olive oil and tomato sauce. His beautiful wife Leonora (who is thin and quite healthy) has helped Joey by preparing delicious healthy dinners that the whole family can enjoy. The other night she made a delicious salmon with Brussels sprouts and orzo.  Joey indulged in dessert---it was an orange! Joey also snacks on dried dated, almonds and dried cherries. It fills him up and it’s healthier than his usual chocolate bar (which was his snack of choice prior to the challenge). One of the things that has inspired me the most about Joey is his dedication to working out.  He’s extremely busy—besides warming up Martha’s audiences he is a really funny stand up comdian who works almost every weekend—yet somehow he finds the time to go to the gym 3-4 times a week.  Joey has lost 8 pounds so far. Kudos Joey Kola—see I told you Kola can help you lose weight.

Vinetta Scrivo (Eva’s sister) who is also an extremely talented makeup artist is also sharing her favorite healthy tips with me. I’ll tell you about hers tomorrow. Before I sign off here’s one more fantastic tip (If I can say so myself.) It comes straight from the staff in the Martha Stewart kitchens (who I believe got it from famed author Michael Pollan who is taping our show today): Chop Kale into bite-size pieces. Place them on a baking sheet and spray some olive oil on them. Sprinkle with salt and pepper. Roast for 5 minutes till crispy—believe it or not it’s one of the most delicious things I’ve ever tasted. I could have sworn they tasted like potato chips. I am not really a big Kale fan—wow that was until I tried these little gems (thanks Sarah in the Martha Stewart kitchens for sharing). Please try this snack and let me know what you think. It’s one of those easy recipes that has truly changed me!

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STRESS-LESS TIP: QUICK—HIT THE PAUSE BUTTON

Feeling frazzled? Why not take a breather—literally? Taking a moment to pause after you exhale but before taking another breath, helps to zero in on tension in order to release it. Concentrate on relaxing any muscles that feel the slightest tightness, down to your littlest toe. In that moment, give yourself permission to let go of whatever worries are plaguing you that day. Not only will this do wonders for your state of mind, deep breathing brings a healthy dose of oxygen to your cells. When you inhale, you're energizing your whole body. And when you exhale, you're ridding the body of unwanted toxins.

Next time you’re stressed, try this easy exercise:

• Sit or stand, with both feet flat on the floor while you imagine your head extending toward the ceiling.
• Take a full, deep breath, and picture your belly and then lungs filling with air.
• Exhale as you imagine breath releasing from your lungs down to your belly. At the same time, mentally let go of your concerns.
• Wait a beat before you inhale again—without holding your breath—and repeat.

Want more tips for relaxing fast? Click the links below:
Pause your stress
Energize at your desk

Question: What do you do to relieve stress quickly? What things tend to stress you out the most?

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TODAY'S SNACK: PITTED CHERRIES

Posted by Sandy Gluck

• 1 cup pitted cherries (104 calories)

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DAY 36: (I LOST A SKILLET! AND, I’LL TAKE IT!)

Posted by Christina Deyo

(Christina Deyo, a producer for The Martha Stewart Show, decided to share her progress on the 30-day Body + Soul Challenge with daily diary entries. Here’s her latest entry:)

So today is dreaded weigh-in day. I was convinced I either gained weight or possibly (if I was at all lucky) stayed the same. With trepidation I stepped on the scale this morning and I actually lost .3 pounds. Look closely at the period before the 3—it’s not three pounds but 3 tenths of a pound—approximately the same weight as my skillet in my kitchen. And, I’ll take it.

Yesterday I got back on the saddle and I believe that helped in my quest to lose this week. And believe me, it wasn’t an easy day. Would you believe we had a cupcake tasting yesterday?  In a few weeks on the show, we’re going to celebrate cupcake week. We’re going to feature some of the most delicious, clever and unique cupcakes on the show. I am always looking for great ideas, so I am looking forward to this.  Anyway, to give you a behind-the-scenes scoop about finding our guests—we really do research and try to find the best of the best. That means researching some of the best bakeries in the United States and then actually have a cupcake tasting with Martha. (It’s a tough job—but someone has to do it.) The cupcakes looked and smelled divine. But I tugged the mustard seeds on my ears and didn’t crave a single cupcake!  It could have been a disaster, but I wouldn’t let it.

I’ve said before that part of the key to this challenge is planning ahead. When we tape two shows in one day we’re provided with a delicious catered lunch. The lunch menu is usually emailed to us the day before. So yesterday, we were told that today’s lunch would be a delicious Southern barbecue with cornbread, brisket, pulled pork, collard greens, mashed potatoes—yum. But I decided to plan ahead and bring a delicious satisfying salad. I won’t even pass by the lunch table—no need to be tempted. 

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WEIGHT-CONTROL TIP: AVOID FLOUR-BASED FOODS AT DINNER

Healthy eating doesn’t mean eschewing carbs altogether—what may matter more is when you eat them. Some experts recommend eating flour-based foods like breads and pastas only when you’re more active and can burn them off quickly, like after breakfast or lunch. In fact, noshing on just a few slices of bread at dinner may sabotage your weight-loss efforts. That’s because flour adds more glucose (sugar) to your bloodstream. Combining simple, refined carbohydrates with fat may worsen the problem. This mix increases the likelihood that refined carbs will be stored as fat. So think twice before smearing creamy butter on the dinner rolls being passed around by the dozen, and opt for whole-grain breads or brown rice instead. Even if you're vegetarian, there are plenty of ways to enjoy a substantial meal without overloading on carbs, like this Vegetarian Brown Rice Stir-Fry.

Or, get creative with side dishes. Who says that your entree has to be served with a side of rice, potato or risotto? The Snapper With Bell Pepper Salsa in the photo above not only skips the carbs altogether, its colorful presentation makes it the perfect dish for your next late-night dinner party.   

Question: Are you crazy for carbs? How do they affect your weight?

Please leave a comment and we may contact you to appear on the show (your email will be kept confidential)! If you DO NOT want to be contacted, please email us at bodyandsoulchallenge@marthastewart.com.