Discriminate Weight Loss

By Joshua Trentine, OVERLOAD Fitness

If I look back over the last 20 plus years of training people, the most common goal I have heard from them is, “I would really like to lose some weight.” Is it possible that the average person is really this out of touch with their goals or has this just become the language we loosely use to describe a situation? Regardless, I would like to enhance our language sophistication and clarify what I believe the real goal is when a client makes this statement. I believe that if we don’t state our goals clearly and have a fi rm understanding of what they mean then the path to achieving them will become blurry.

I do not believe that most, if any, clients should be concerned about “cutting weight” unless they might be a competitive athlete trying to make a weight class for sport. I do believe that what is meant by this statement is that the client is hoping to lose body fat and trying to improve overall body composition (ratio of fat to lean mass). This is often called discriminate
weight loss and this differentiation is well worth mentioning when assessing a means to the end goal.

When many people embark on the ambiguous goal of just “weight loss,” they may create a plan of deprivation, they may go through periods of severe calorie restriction and begin a regiment of daily steady state activity (jogging, biking, walking etc.). If they approach their goal this way, they are likely to achieve that particular outcome, but is that what was really desired? I say no, let’s explore this further.

Let’s just say a person consistently follows the plan above and they do achieve their hypothetical 20 pound weight loss goal. From my experience, the person who does this, in this manner, will likely lose close to 10 pounds of muscle and around 10 pounds of fat in the process. Both long duration steady state activity and severe calorie restriction will result in some fat loss, but will also cause sarcopenia-muscle wasting. The end result, if carried too far or too long, will be metabolic damage—a reduction in metabolic rate due to a loss of lean mass and a disruption of optimal thyroid and adrenal hormone output. The result of this metabolic damage
could be a rapid fat gain if, or when, normal or higher levels of calories are introduced. The metabolic damage can cause a loss of functional abilities and may contribute to the degenerative process, which means more rapid aging.

The method to achieving discriminate weight loss, primarily fat loss, is really quite simple…

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Modern Technology is Making Treatment of Leg Veins Easier and More Effective Than Ever

Venous insuffi ciency is one of the most common medical conditions with roughly one in five Americans affected by the condition to some extent. While the most common form of the condition is varicose veins, it can appear in other forms, such as leg swelling, the development of smaller spider veins, and multiple symptoms such as aching, throbbing, heaviness, tiredness, muscle cramps, and restlessness of the legs.

Traditional medicine has often taken the approach that the only time that leg veins justify treatment is when large bulging varicose veins are present, or if the patient has some combination of the most severe symptoms listed. In this sense, only around half of patients with documented venous insufficiency and symptoms would have been referred for any degree of treatment. If they were lucky, they might just be told to wear stockings for the rest of their lives, but often they were told that nothing could be done for them, or that it “just goes with being a woman,” and that for some  reason they are obligated to just “put up with it”. Why is this?

One of the primary reasons that doctors have been hesitant to refer their patients for treatment of their leg veins is that until the past decade, the standard traditional approach to treating the condition was surgical— vein stripping, or some variation thereof. This meant the surgical removal of the troubled veins, forcing the patient to undergo general anesthesia and a procedure of one to three hours’ length. While the veins were generally removed successfully, the recurrence rate for the procedure typically ranged from twenty to fifty percent over the following five years. In some cases, patients have reported that their veins actually looked and felt WORSE at some point after going through all of that!

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Smart Ways to Spend the Summer Pt.2

Physical Exercises that Energize the Mind and Body

No reason you can’t incorporate brain training into every day activities! These exercises require a trip to the great outdoors, or at least a move off the couch. These were created by LearningRx, the brain training experts. Give them a try, and then come up with your own variations.

Counting Counts – Encourage your child to count by 2’s, 3’s, 4’s, 5’s etc. when they go up or down stairs. He should say the next number aloud every time his foot hits the floor. This also works while dribbling a basketball (next number every time the ball hits the floor), while swinging on a swing set (next number every time on the forward peak), and while jumping rope (new sum every time the rope hits the ground). This helps with math fluency, divided attention, and memory. Doing it on-beat to an activity will build processing speed as it forces the brain to quickly come up with the answer.

Another version involving lists creates endless possibilities. On beat to an activity, name 15 words that start with “B”, nine types of sports, seven kinds of candy, etc.

Trampoline Time – Use this time to work on math facts, states and capitals or opposites. This should be rapid-fire. Every time your child bounces they provide an answer, then you immediately give the next prompt, which they have to answer on the following bounce. For example, you say “Montana”, they respond “Helena” on the next bounce. Then you say “Alaska”, and they respond “Juneau” on the next bounce. This builds the mental skills of divided attention and processing speed.

To add a memory aspect, quickly give your child five states in a row, and they give the five capitals in order on their next five bounces.

For a math variation, give a constant number to add, such as five. You say three, she says eight. You say one, she says six. This works will with multiplication too.

Jacks – This brain-building playground game originated hundreds of years ago and is still a winner. The old-fashioned version with a rubber-ball and 10 spiked “jacks” will help build visual processing skills, processing speed and attention. To work on divided attention, have your child count, recite a poem, or give directions while taking her turn.  To build selective attention, try to distract your child while she’s playing with silly questions, funny faces or obnoxious noises.

Abstract Storytelling – Have your child demonstrate a story, such as “Humpty Dumpty,” by using objects from around the house like paper clips, cups, pillows, chairs, etc. to represent items and thoughts from the story. For older kids, make this more difficult by having your child demonstrate more abstract thoughts. Adages, clichés, or famous quotes work well, such as “Don’t count your chickens before they hatch.”  or “No news is good news.” This helps with executive thinking, comprehension, and visual processing.

Smart Ways to Spend the Summer Pt.1

Learning Activities for Families

Brought to you by the brain-training experts at LearningRx

The “summer slide” may sound like fun, but it’s definitely something you’ll want to keep your kids far away from this summer!  It’s a phenomenon teachers know all too well – the loss of knowledge and ability that typically occurs when formal education stops during the summer months.

  • The average student loses approximately 2.6 months of grade-level equivalency in math computation skills over the summer months.
  • Research shows ALL young people experience learning losses when they don’t engage in educational activities during the summer.
  • Teachers typically spend 4 to 6 weeks re-teaching or reviewing material that students have forgotten over summer break.

In many ways, the brain is like a muscle and the old adage “use it or lose it” certainly holds true. Mental training can improve the brain, just as physical exercise can improve the body. So, here are some tips to keep your kids from “losing it” over summer break.

Simply getting your child to read every day is a great way to slow the summer slide.  According to Scholastic Parents Online, research shows that reading just six books during the summer may keep a struggling reader from regressing. When choosing the six, make sure they’re the right level – not too hard and not too easy.

Many other simple, easy and fun activities can help you keep your kids off the summer slide, and possibly even make school easier for them when they return. These exercises keep the brain energized while building cognitive skills, the underlying mental abilities needed to learn. Some of these activities incorporate physical elements, some are perfect games to play in the car, and some are a great alternative to a video game when your child’s simply too hot, too tired, or too sunburned to play outside.

When playing games with kids, parents should focus on seven major learning skills: attention, working memory, processing speed, long-term memory, logic and reasoning, auditory processing, and visual processing.

Low-cost, store-bought brain games

Many store-bought games can help improve a wide variety of cognitive skills. You may already have some of these and not know how valuable they are when it comes to growing brain skills.

Simon – The original echo game, “Simon,” is great for auditory processing, memory and processing speed.

Mastermind for Kids – This new version of an old classic improves logic and reasoning.

Stratego, Chess and Checkers – For older kids, board games like Stratego, Chess and Checkers can grow mental tools like planning, memory, comprehension and focus.

Phonics Flashcards – For very young kids, phonics flashcards can be a great springboard to early reading skills, like sound analysis, sound blending and segmenting.

Bop-It Extreme – This is a fun tool for building many cognitive skills, including auditory processing, logic and reasoning, processing speed, planning, and selective attention.

Legos – They’re not exactly cheap, but chances are you already have some! Legos are excellent for deductive reasoning, planning, and problem solving.

Slapjack – This age-old card game helps with divided attention, processing speed, short-term memory and visual processing.

Tangoes – This competitive tangrams game has varying levels of difficulty. People can race against the clock or each other. Many versions are available in travel-compatible cases. Tangrams help with visualization, memory, attention, and logic and reasoning.

Where’s Waldo? – Or any of the knock-offs in book, poster, or 3-D form can generally be adapted to any age group. These exercises build divided attention, selective attention and visual processing skills.

Speed Cards – Take a regular deck of cards and time your child as they separate it into two piles (red and black) or four piles (spades, hearts, clubs, diamonds). Time them, and as they get faster, try to distract them, or give them math problems to solve as they’re working. This will improve processing speed, divided attention, selective attention and visual processing.

For information on many more games and the brain skills they build, visit www.unlocktheeinsteininside.com and download the free Games For Skills chart.


The Bittersweet Life of a Single Parent

By Shirley Rappach

Modern day family dynamics have changed drastically from when I grew up. Single parent families have become the norm. I was forced into the role of a single parent when my children’s father decided to abandon us. I have come to know all too well the way in which your life changes when you are divorced.

Witnessing the effects on my children, based on what they shared with me, gave me a whole new perspective on the world that they lived in. I have always had a strong desire to be an advocate for the children. They have no control on their environment and struggle to find a new normal in their own world. A huge task in itself.

I spent 24 years pushing and pushing myself, just to keep my children fed. New clothes? My heart was broken knowing that I could not afford to buy new clothes for my children. We were forced to rely on charity for clothing and the other necessities I could not afford. I know being a single parent continues to get more difficult, as I was forced at times to work two jobs in an attempt to make ends meet. That being said, and having lived the life, I am compelled to reach out to other single parents.

I kept journals along the way which led to the book I wrote, “Single Parents You Are Not Alone.” My desire and goal is to encourage other single parents to never give in to despair and the myriad of emotions that seem to consume you when you face monumental
issues. It is not easy being a single parent. I learned to rely on self-talk, which eventually led to prayer to take each issue and day one at a time. I can honestly say that when I found God and the strength I gained through faith, my hope and life changed.

Here is what some of the readers are saying:

“What a wonderful book. First of all your honesty and sharing of the rough times of your life touched me. So many of us women have suffered loss and made unhealthy decisions, and to have someone put it out there helps me face what I push down and try to deny on a daily basis.” Donna S.-Freelance Writer

“I read your book, “Single Parents You Are Not Alone,” and as a single parent, I could really relate to some of the things you discussed in the book. While I didn’t face all of the challenges you did, I can say that we had one important thing in common and that is having to make decisions alone. As I finished your book, I really didn’t want it to be over, I wanted more…I do hope you will consider writing a sequel.” Sandy F.

“I really enjoyed your book; didn’t know until now how challenging your life has been.  e stories about your daughters brought tears to my eyes; this is what really impacted me. I know how it is trying to raise a daughter, being a single parent, and now I am raising her son, this is another challenge for me. Shirley, you did a great job with your daughters and grandchildren, I know personally you did the best you could with what little you had…hats o? to you!! I pray this book will bless many single parents and help them through day to day obstacles.”
Debbie M.

Watch for further updates in the next two issues of
­ The Cleveland Women’s Journal East Edition.

For more on Shirley visit http://Singleparentsbook.me
Contact Shirley for speaking engagements by
email Shirleyrappach@gmail.com or 440-364-1851