Love handles.  Spare Tires.  Muffin tops.  Buddha bellies.  Sure, we downplay big bellies with cute nicknames but let’s get serious.  We need to call excess belly fat what it really is:  Nature’s Warning Zone.

Visceral Fat vs. Subcutaneous Fat

We’re all familiar with subcutaneous fat.  It’s the fat our bodies deposit under our skin.  While subcutaneous fat can be unpleasant to look at, it’s simply not as dangerous as visceral fat.

Visceral or “intra-abdominal” fat surrounds your organs.   Excess amounts of visceral fat can increase your risk of heart disease, stroke, diabetes and certain types of cancers.  Even worse than that, researchers are trying to prove that visceral fat contains a lot more inflammatory molecules than other types of fat.  Chronic inflammation is linked to diabetes, depression, Alzheimer’s disease, heart disease and cancer.

Keep it Simple

The easiest way to gauge a person’s overall health risk is with a tape measure.  According to Robert Ross, an exercise physiologist at Queen’s University in Kingston, Ontario, every doctor should carry a tape measure around their neck—just like they do their stethoscope.  This one simple measurement, which is quick and easy, will let you know if your health is at risk.  The following waist measurements put you at the greatest risk for developing health problems:

• Men:  Greater than 40 inches
• Women:  Greater than 35 inches

Because of the simplicity of the test, you can take this measurement in the privacy of your own home.  If your waist measurement put you in the danger zone, please seek immediate medical attention.  And if you measure a few inches below these numbers, it doesn’t necessarily mean you are free of risk.  Know your measurement and talk to your doctor.

What To Do
The easiest way to reduce visceral fat is to start walking.  Brisk walking, (30-60 minutes per day, 4-5 days per week) has been shown to greatly reduce this dangerous fat surrounding your organs. It appears that visceral fat is the first kind you lose when you start an exercise program. This may explain why you don’t see a difference in the mirror but your clothes fit better—even if there isn’t much change on the scale.

Cutting back on excess sweets and saturated fats, and reducing portion sizes will certainly help speed up your fat loss.

But activity is the key.  So start moving and keep going.  Your waistline, your overall health and your family will thank you.

Walk & Be Healthy,

Molly

Originally Published in the GO! Newsletter (GlobalFit)

http://www.globalfit.com/gonewsletter/go.asp?YYYYMM=201109&article=F101

My dear friend Lynne Brick is an amazing woman.  She has been inspiring women to get fit and improve their health for decades.  She recently posted this great article which she’s graciously allowing me to share with you.  So read on and load up your cabinets with these super special herbs and spices.

(Lynne gives special thanks to Dr. Chris D’Adamo, professor at the University of Maryland School of Medicine and the Center for Integrative Medicine for his help with this article).

According to Dr. D’Adamo, herbs and spices are the “pound for pound champs” of the nutrition world.  Here are five common herbs and spices with powerful health-enhancing properties.

• Black Pepper:   You’re probably using this already. If you aren’t, you should start!  Black pepper has antioxidant and anti-inflammatory properties, protecting you against oxidative stress and inflammation; the root of many chronic diseases. Black pepper also helps improve digestion so if you experience digestive problems when consuming a certain food you may want to try sprinkling some black pepper.
• Red Pepper:  is a cousin of black pepper. Even though it’s spicy and you think “heat”, red pepper has very strong anti-inflammatory properties and a red pepper extract, called capsaicin is often applied topically for pain relief. While consuming red pepper isn’t for everyone, those who like spicy food may be in luck because research shows that red pepper can help stimulate metabolism and thus may help assist with weight loss.  WOW!
• Turmeric: When it comes to anti-inflammatory properties, turmeric is probably at the head of the class! Turmeric is a brightly colored orange spice used in curries and it is also used in conventional mustards to provide its deep yellow color. Turmeric has been shown to protect against a wide range of diseases, especially cancer. You can use it in stews, marinades, or Dr. Chris D’Adamo’s favorite, crock-pot dishes.
• Ginger: If any spice can give turmeric a run for its money when it comes to anti-inflammatory properties, it’s ginger. Ginger has been shown to have potent COX-2 enzyme inhibitory properties, which is how many prescription pain medications work. However, unlike these medications, ginger does not inhibit COX-1 enzyme which means that it does not cause the side effects associated with pain medications. Research has shown that ginger may help reduce pain associated with exercise and help alleviate mild arthritic pain. You may think of ginger only in gingerbread or ginger snaps, powdered ginger is excellent in marinades for chicken or beef. Ginger tea is another excellent option and it is often used to aid digestion.
• Cinnamon: Like all of the other spices, cinnamon possesses both anti-inflammatory and anti-oxidant properties. However, cinnamon is probably best known for its ability to help lower blood sugar. This is especially important for diabetics, people at risk of diabetes or anyone who should closely monitor their blood sugar. We should all strive to maintain healthy blood sugar levels to avoid the frequent insulin spikes which can lead to weight gain, reduced insulin sensitivity, and ultimately increase our risk for developing diabetes. Sprinkle cinnamon on high carbohydrate meals, such as oatmeal, cereal, or juice since they raise your blood sugar.

These are just a few of the herbs and spices that can help promote optimal health and wellness while adding flavor and variety to your food!

Thank you again Lynne for sharing this very informative article!  Please read Lynne’s weekly words of inspiration and wisdom HERE.

Spice It Up & Smile,

Molly

Global Warming is really starting to get on my nerves.  I’m having constant hot flashes AND I’m sleep deprived.  It’s a bad combination.  What are the climate control specialists doing about it?  Don’t they know Global Warming is having a negative effect on the lives of women everywhere?

It’s 1:30 in the morning and I can’t sleep.  I’m listening to the waves crashing on the beach outside with 2 dogs sound asleep next to me and I STILL can’t sleep.  Maybe I’m awake because my husband isn’t here.   Maybe I’m jet-lagged.  Or maybe it’s simply Global Warming stealing my precious shut-eye time.

I recently scheduled an appointment with a doctor who specializes in Global Warming.  I haven’t been to see him yet but I had to fill out a questionnaire that was a thick as a phone book (for those of you who don’t know what a phone book looks like, you can see one on Google Images).   The questions really freaked me out.  The Global Warming Specialists KNOW the answers to your questions before you even pick up the pen:

Please check any of the following symptoms that you have experienced:

• Hot Flashes:  Check
• Trouble Sleeping:  Check
• Mood Swings:  Do they have surveillance cameras in here?  Check
• Anxiety:  Filling out these forms are making me anxious.  Check
• Fatigue:  I can’t sleep so of COURSE I’m FATIGUED.  What a STUPID QUESTION!  Check
• Vaginal Dryness:  Why is a Global Warming Specialist asking me about my cookie?  I marked it as “None of Your Business”
• Decreased Libido:  Well IF the above question is checked, can’t these guys figure out the answer to this one?  I marked it “None of Your Business”
• Problems with Memory:  I can’t remember how I answered this one.

When I finally finished answering all of their extremely personal questions, I laughed hysterically.  I looked around at the other “hot” women in the room and wondered which ones were thinking about accidentally hitting their husbands in the head with a hammer or locking their children in the basement.  Their anxious, sleep-deprived eyes looked at me hoping I would share a good joke with them and make them laugh too.  If they only knew what I was thinking….and did I really use the word hysterical?  Now that’s funny.

If Global Warming is (or has) affected you too, please write your local congressman AND don’t forget to share your humor with us.