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FOR THE LOVE OF FOOD: Exercise more to maintain weight in middle age, the secret to getting motivated, and how lysine and arginine increase satiety

by | Sep 29, 2017

Welcome to Friday’s For The Love of Food, Summer Tomato’s weekly link roundup.

Next week’s Mindful Meal Challenge will start again on Monday. Sign up now to join us!

This week exercise more to maintain weight in middle age, the secret to getting motivated, and how lysine and arginine increase satiety.

Too busy to read them all? Try this awesome free speed reading app to read at 300+ wpm. So neat!

I also share links on Twitter @summertomato and the Summer Tomato Facebook page. I’m very active on all these sites and would love to connect with you.

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Roger Goes From Hating the Gym to Loving Workouts and Loses 26 lbs Without Noticing

by | Apr 3, 2016

Foodist_Podcast

After years of failed diets and nearly giving up on health completely, Roger uses a new approach to eating well and being active that he actually loves. By slowly implementing small changes in his healthstyle, he loses 26 lbs in one year and feels like he’s “just getting started.”

Listen on iTunes

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If you’d like to be a guest on the show, please fill out the form here and tell us your story.

 

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5 Lessons About Exercise You Can Learn From Your Dog

by | Feb 23, 2015

//instagram.com/p/OFZvGKAedu

The same thing happens every day. Whether it’s raining or the sun is shining. Whether we had a late night encounter with raccoons or we’re well-rested. Shortly after lunch every afternoon my dog Toaster wanders into my office and puts his little head on my lap.

It’s time to go to the park.

While it’s clear that Mother Nature plays a roll in his timing (potty time is a an excellent trigger), it doesn’t take more than a glance to realize that there is a deeper motivation under all that fluffy fur.

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7 Realistic Ways to Be Less Sedentary at Work

by | Jul 7, 2014

Photo by bark

I’ve always considered myself an active person. I joined my first gym at age twelve (my mom lied and told them I was fourteen to get around the age limit––a terrible idea, but that’s another story), and spent my high school years as a ballerina dancing nearly 20 hours per week. In college I stopped dancing but focused more on the gym, then dabbled in tennis, then long-distance running in graduate school.

As an adult I settled into a comfortable routine of working at my desk or lab bench, then spending at least an hour at the gym 5-6 days per week. Most of us would not consider this a sedentary lifestyle, and indeed it is far more active than most Americans. Unfortunately, spending long stretches of time sitting throughout the day is considered sedentary and has been shown to increase metabolic risk and mortality, even in normal weight and otherwise active people. And that meant me. Scary, right?

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For The Love Of Food

by | Apr 26, 2013
For The Love of Food

For The Love of Food

Welcome to Friday’s For The Love of Food, Summer Tomato’s weekly link roundup.

I did a couple fun interviews last week that I’ve embedded below. The first was an interview of me on BakeSpace about losing weight eating what you love. The second was interview with friend and filmmaker Graham Hancock, one of the first readers of Foodist who has already lost 35 pounds.

This week around the internets we learn how to break the takeout addiction, burn more calories while eating less, and five of my secret ingredients on Oprah.com.

Want to see all my favorite links? (There’s lots more). Be sure to follow me on on Delicious. I also share links on Twitter @summertomato,  Google+ and the Summer Tomato Facebook page. I’m very active on all these sites and would love to connect with you. (And yes, I took that pepper heart pic myself).

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For The Love Of Food

by | Jan 11, 2013

For The Love of Food

Welcome to Friday’s For The Love of Food, Summer Tomato’s weekly link roundup.

This week the importance of small amounts of exercise, new problems with fructose and why you shouldn’t eat at the wrong time of day.

Want to see all my favorite links? Be sure to follow me on on Delicious. I also share links on Twitter @summertomato,  Google+ and the Summer Tomato Facebook page. I’m very active on all these sites and would love to connect with you. (And yes, I took that pepper heart pic myself).

Links of the week

What inspired you this week?

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For The Love Of Food

by | Oct 5, 2012

For The Love of Food

Welcome to Friday’s For The Love of Food, Summer Tomato’s weekly link roundup.

And we’re back! Sorry for the hiatus, I had to spend a few weeks finishing up a big project I’m working on. Keep calm and carry on.

This week lard is making a comeback, salt may improve your coffee, and why we aren’t eating more GMO animals.

Want to see all my favorite links? Be sure to follow me on on Delicious. I also share links on Twitter @summertomato,  Google+ and the Summer Tomato Facebook page. I’m very active on all these sites and would love to connect with you. (And yes, I took that pepper heart pic myself).

Links of the week

What inspired you this week?

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How To Burn More Calories Without Breaking A Sweat

by | Sep 12, 2012

It’s amazing to me how easy it is to forget to move.

This year was the first time in about 5 years that I found myself gaining weight. It wasn’t a lot, just 5 lbs over 6 months or so, but it was strange for me since I didn’t think I was doing anything different.

I write and think about healthy living all the time, and I absolutely love the food I eat. I no longer crave sugar, and avoiding it isn’t hard. If anything I have eaten healthier than ever during this time, since I started working at home and control 100% of my meals. I’ve been eating the same or better quality food than I always have, and have even improved on my mindful eating techniques.

So what gives?

I didn’t think the problem was exercise, since I still go to the gym 4-6 days a week. My workouts have actually gotten better, and I’ve noticed welcome improvements in several aspects of my physique (thank you kettlebell!). I wasn’t upset about how I looked, I had just gotten slightly larger and didn’t know why.

Then about 6 weeks ago I figured it out: I had stopped walking.

When I was still in my PhD program I had a substantial walk to work, at least a mile each way if I took the campus shuttle, and about 2.5 miles each way if I walked the whole distance (I did this rarely, but tried to squeeze it in when I could). I also worked in the lab, running back and forth between rooms and up and down stairs to get equipment. Though I came home each evening and worked on Summer Tomato until the wee hours of the morning, I was not sedentary.

Even during my brief stint in the corporate world after graduation I had a walking commute to work. But after I quit in January I just stayed at home writing. At first I had a standing desk/table I was using, but logistics and a problematic elbow forced me to move to the coffee shop across the street where most of my work gets done now. This sedentary shift correlates exactly with when I noticed my pants getting tighter.

What’s crazy to me is that this amount of exercise seems so inconsequential it doesn’t even register in my brain until months after the change has occurred (did I mention I was still working out almost every day?). And it’s not like I never think about this stuff, I noticed when I first started walking that I effortlessly dropped weight. How could I forget that non-exercise activity (NEAT) is so important?

It’s easy to forget, but this is good news. It means that it is not a chore to burn more calories—in fact, you will hardly notice. All you need to do is make an effort to be a little more active throughout the day, and work to build more activity into your daily routine.

To solve my problem, I turned to my puppy Toaster. He needs to get out and walk a few times a day, so I thought why not improve both of our lives by making a daily pilgrimage to the bigger, better park that’s about a mile from the house instead of the smaller, dirtier park that is closer and more convenient? He gets more exercise and behaves better, I get my walk in, and we both have more fun. Win-win.

I’m happy to report that my pants are fitting better again and I’m back down to my normal weight.

If you don’t have a dog, there are plenty of other ways to move more. Avoid elevators and escalators, walk to lunch or between floors in your building, do chores more enthusiastically at home and park further away in the parking lot. Just standing up more can make a difference. These things add minuscule amounts of time to your tasks but add up significantly for your health.

Unlike structured, high-intensity exercise, walking and other low-intensity movements don’t make you hungrier. There’s good evidence that increasing your daily activity can burn hundreds of extra calories each day and may be one of the most effective ways to impact your energy balance (i.e. burn more without eating more). This is not true of more formal exercise, which tends to make people hungrier. Importantly, non-exercise activity correlates with body weight in obese as well as normal weight individuals, so everyone can benefit from extra movement.

Even if you already work out regularly you should still strive for additional daily activity. Amazingly, high-intensity exercise doesn’t lower your inclination toward NEAT, but raises it. In one study, scientists measured NEAT 3 days before and 3 days after overweight individuals performed either moderate or high-intensity exercise. There was no measurable change in NEAT until the third day after exercise, when it increased 17% after moderate activity and 25% after intense activity. That’s impressive.

When you’re as busy as I am, it’s easy to make excuses about why extra effort is impossible. But adding a little extra movement to your normal, daily activities is far and away the easiest way to lose weight and improve your health, so why not?

I’ve also found a substantial meditative value in incorporating more physical activity. Several of my most complex problems have been solved during my walks and I’ve been plowing through podcasts and audiobooks, which I swear makes me smarter. Your brain truly appreciates a break from the screen.

Ironically, it took noticing that I was “reading” less to make me examine what was different in my life—I realized I was listening to fewer audiobooks because I was walking less, and put 2 and 2 together. Problem solved.

It’s easy to be lazy and just wait for the elevator with everyone else, even though you know the time it saves you is insignificant. But today I hope I’ve convinced you that it’s worth resisting that urge and making an effort to be more active. Try making it a game or competing with your friends using pedometers like the FitBit for extra motivation.

Love these tips? Subscribe now to get more healthy eating tips and recipes. 

Originally published September 12, 2011.

 

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For The Love Of Food

by | Dec 16, 2011

For The Love of Food

Welcome to Friday’s For The Love of Food, Summer Tomato’s weekly link roundup.

This week my biggest fear about GMO has come true, why your kids might be eating Twinkies for breakfast and 101 reasons to walk more and take the stairs.

Want to see all my favorite links? Be sure to follow me on on Digg. I also share links on Twitter (@summertomato), Google+ and the Summer Tomato Facebook page. I’m very active on all these sites and would love to connect with you.

Links of the week


What inspired you this week?

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For The Love Of Food

by | Oct 21, 2011

For The Love of Food

Welcome to Friday’s For The Love of Food, Summer Tomato’s weekly link roundup.

We have some fabulous reading this week including a dose of reality for the cavepeople in the room, some scary news about the effect of pollution on birth defects, and a TV commercial that makes me want to ride my bike to France.

Want to see all my favorite links? Be sure to follow me on on Digg. I also share links on Twitter (@summertomato), Google+ and the Summer Tomato Facebook page. I’m very active on all these sites and would love to connect with you.

Links of the week


What inspired you this week?

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