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CNN Sunday Morning
Weekend House Call
Aired January 25, 2004 - 08:30 ET
THIS IS A RUSH TRANSCRIPT. THIS COPY MAY NOT BE IN ITS FINAL FORM AND MAY BE UPDATED.
THIS IS A RUSH TRANSCRIPT. THIS COPY MAY NOT BE IN ITS FINAL FORM AND MAY BE UPDATED.
SANJAY GUPTA, CNN MEDICAL CORRESPONDENT: All right, good morning. Welcome to WEEKEND HOUSE CALL with three-and-a-half weeks into the New Year and many of us are already struggling with our New Year's resolutions, if we haven't given up on them already. Well, here at CNN we're following five people who set out to make this year's New Year's resolutions work. They agreed to let us follow them around for eight weeks as they resolve to live a little healthier.
In this edition we're going to check up on our five "New You Resolution" participants, plus give you at home some tips on staying the course with your New Year's resolutions. First though, let's see how the fabulous five are doing.
(BEGIN VIDEOTAPE)
GUPTA (voice-over): To stick with Kim's "New You" plan...
KIMBERLY EVERETT, PARTICIPANT: Routine, routine, routine.
GUPTA: And avoid her favorite fast foods, dietitian Sonia Rusnic (ph) taught Kim how to pack a lunch in five minutes.
EVERETT: How many pieced of bread can I have?
SONIA RUSNIC, DIETICIAN: You can have a nice sandwich or carrots, pretzels, got your apples.
GUPTA: So are the lessons paying off?
EVERETT: No fried foods for eleven days, now.
UNIDENTIFIED FEMALE: OK, so you've worked out?
EVERETT: 45 minutes.
UNIDENTIFIED MALE: Come on!
GUPTA: Kim was disappointed that she only lost one pound this week. But, the trainer says one to two pounds a week is the healthy way to go.
ELIZABETH MAHEY, "REAL SIMPLE" MAGAZINE: Do you do your ironing here?
PAM KIRKBRIDE, PARTICIPANT: Yeah.
GUPTA: For the Kirkbrides "New You Resolution" it's all about organization.
MAHEY: Every minute you waste looking for a paper clip is a minute they could be spending with their child.
GUPTA: "Real Simple" magazine's Elizabeth Mahey came to the rescue.
P. KIRKBRIDE: This is so great.
GUPTA: Organization doesn't need to break the bank. All this cost just a few hundred dollars.
MAHEY: Was a hall, now someplace you can actually work.
GUPTA: Real simple tips to remember, contain and maintain. Think vertically.
MICHAEL KIRKBRIDE, PARTICIPANT: It de-stresses and it saves time and it looks good.
KATHRYN BURKHOLDER, PARTICIPANT: Today's the worst day.
GUPTA: Heading back to work is testing Kathryn's willpower. She can't stop thinking about smoking.
BURKHOLDER: In the car it seems like it never stops.
GUPTA: Gum and bottled water helps get her through car trips. And she's been drinking caffeine free tea to stem her other cravings, about eight cups a day.
BURKHOLDER: A whole lot of tea.
GUPTA: So what's the one thought that keeps her from picking up a cigarette?
BURKHOLDER: I don't want to have to do this again.
GUPTA: She's not gained any weight so far. Swimming is her exercise of choice this week. And her heart and lung scan came up clear.
DAVID PECK, PARTICIPANT: We're going backwards. I have never done this.
GUPTA: David Peck starts out his week at the gym. Trying some new moves and turning his workout around. His new trainer pumps more cardio into his routine.
UNIDENTIFIED FEMALE: Dave is not getting the most from the time he's putting into this workout.
GUPTA: And just by changing his diet, David's already lost five pounds. At his meeting with an American Heart Association nutritionist, David may have learned a new mantra.
UNIDENTIFIED FEMALE: Say to yourself, "I can stop eating now, my mouth wants more but my stomach has had enough."
GUPTA: Meetings about food and fitness felt like a diversion, overshadowed by another doctor's visit for an angiogram to check for artery blockage. During the procedure his cardiologist checked one side of David's heart.
DR. ALAN YEUNG, CHIEF OF CARDIOLOGY, STANFORD U: Check the left side. The arteries are very good.
GUPTA: And then the other.
YEUNG: The right side is quite good.
GUPTA: But...
YEUNG: The third artery, which is on the left side, is a little small.
GUPTA: Explaining why his stress test was a false positive last month.
YEUNG: And, that's why that part of the heart seems to be a little sluggish.
PECK: I'm happy. That's good news.
GUPTA: But, his doctor offers this caution.
YEUNG: He's too young and certainly he's at risk of still building up plaque in these arteries that are normal today.
GUPTA: He'll have to keep up the exercise and healthy eating habits. David says it's like he has a new lease on life.
PECK: I want to be around for the kids. And so now I'm even more blessed, you know, I think can (UNINTELLIGIBLE) I can treat my heart right.
(END VIDEOTAPE)
GUPTA: Our "New You" participants have many issues to deal with from potential heart problems to smoking and time management. But all of their "New You" prescriptions include creating a healthier lifestyle with diet and exercise. They're all keeping their resolutions pretty well so far. But, how about you at home?
According to a recent poll, 88 percent of Americans make some kind of New Year's resolution, but only 20 percent keep them. Many have already thrown in the towel on their own "New You."
Now, not all New Year's resolutions are about a healthier you, but not surprisingly, most people are focused on their physique in one way or another. 55 percent of Americans resolve to eat healthier, 50 percent are going to try to exercise more, and 38 percent want to lose weight. Most people want to seem to do some combination of all three of those things. We've been focusing on the "New You Resolution" participants, but this morning we're shifting our focus to you at home and your struggles with your New Year's resolutions. We want to year from you, you can call us at 1-800-807-2620, international charges do apply for overseas callers, or e-mail us housecall@cnn.com.
Our personal trainer and a nutritionist will be joining us here on the set to answer your questions and motivate you to keep your exercise and diet regimens going. First up Steve Uria, he's a well known personal trainer here in Atlanta. Thank you very much for joining us.
So, let's get straight to it.
STEVE URIA, PERSONAL TRAINER: Thanks for having me.
GUPTA: Thank you. A lot of e-mails coming in on this topic as you're not surprised by. Let's get straight a first on here. Cristina from Columbus, Ohio, asking: "My New Years resolution was to exercise on a regular basis," pretty common, probably Steve, right?
URIA: Absolutely.
GUPTA: "I was really good about getting up and going the first two weeks and then I started making excuses for not going (it's cold, I'm tired, etc.)." So, what are the suggestions you have for her, the motivation to keep her on schedule?
URIA: Well, for Christina, I would say tap into what motivated you originally. What was it that made you want to change? What made you go to the gym? Find those feelings and reboost them. What do you look like in six months is up to what you do today. And unfortunately, there's no one but you who can motivate yourself. It's all about your energy, and your drive. How do you want to look in the mirror? Do you want to wear those jeans again? Do you want to wear a bikini in summer?
GUPTA: Right.
URIA: It's easy to blame everything else, but it's you who has to go ahead and do the work.
GUPTA: How much mental versus physical, in terms of motivation?
URIA: Well, I'd say it's 50/50, again, you have to have a goal, envision how you want to be, and set out to do that. 100 mile walk starts with the first step, and you've got to take that step.
GUPTA: OK. Steve Uria is going to be joining us for the entire show. We're going to go into a lot more detail, as well, with exercise resolution solutions, that's coming up. But, let's keep those e-mails and phone calls rolling in. Personal trainer, Steve Uria, will be answering more questions, kick starting or restarting your exercise plan for 2004.
Also food, glorious food: If that burger and biggie fries are always calling your name, a nutritionist, Leslie Stewart, will be joining us with an interesting rule to stay on the healthy bandwagon.
Again, our phone number: 1-800-807-1620. Don't give up on those resolutions yet. Stay with us here, on CNN.
(COMMERCIAL BREAK)
GUPTA: Well, our New Year, "New You" participants are sticking to their exercise programs and they're shaking up their schedules with those workouts, as well, from swimming to the treadmill, they're all trying to get the most out of their time with a solid routine and yet some variety. And from the e-mails we've received, most of you at home are trying to do the same thing. We're back with our guest, personal trainer Steve Uria.
Time is a big factor, Steve. Everyone always seems to ask about time and how they're going to fit it in with their already busy schedules. Sabrina has an e-mail, as well, we want to take this from Boston, see what you think.
"I'm a single mom and my son is three years old. I find it hard to find time to exercise. I try to wake up at 5 a.m., but it doesn't always happen because I'm so exhausted." Not a surprise. "I work full-time, as well. How can I fit in a workout when there is no more time in my day?"
And, this is probably -- really strikes at the heart of it more than anything else, right, Steve?
URIA: Right. I hear that all the time and for Sabrina, I guess having a 3-year-old child's exercise in itself, but time management is the biggest factor with working out. People waste a lot of time exercising, all you need is 30 minutes in your day, and that's 30 minute more than you would have done. It's not difficult to do something, you can have anything, a little pair of dumbbells or these surgical tubes and get your exercise using those. You don't have to spend hours in a gym to do cardio, 20 minutes is sufficient.
GUPTA: Really quick, what are these things that you have here?
URIA: Well, you can get all of these, they're very cost effective. This is a foam-padded weight bar which you can do hundreds of exercises with anywhere; a little set of dumbbells; a jump rope, greatest cardio piece of equipment, you can travel with it, it's totally mobile...
GUPTA: Right.
URIA: ...and you can use it anywhere; and the rubber bands you can do also another hundred exercises.
GUPTA: So, maybe when she's getting up at five, staying at home, getting these things done for half an hour before she starts her day.
URIA: Right, watch CNN and work out.
GUPTA: That's good advice, Steve. Now, let's go to our phone line, as well. Carol in New York is on the phone.
Good morning, Carol. Welcome to WEEKEND HOUSE CALL
CAROL, NEW YORK: Good morning. Steve, I was wondering, I'm 60 years old, I have arthritis, and I have Osteo. What type of physical program can I do where I won't be in so much pain when I'm finished exercising?
URIA: Well, is Carol correct? I would say resistance training first of all is one of the only things that increases bone density, again with the osteoporosis thing. I would do these rubber bands, they have a very good resistance. They're not going to hurt you, it's going to -- it's not weighted, and it's just going to give your muscle enough stimulation that you're going to work out enough to fire the muscle and then good stretching is what I can advise you to do after the exercise.
GUPTA: You know, and along those same lines. You're a personal trainer, obviously. A lot of people out there don't have personal trainers. When is it time to see somebody like you?
URIA: I would say before you start on exercise program, make sure you don't waste your time. Again, learn how to do everything correctly from the get-go, and you're set. Take about six sessions, get into it and then go on your own if you choose.
GUPTA: Atlanta's probably an average city.
URIA: Right.
GUPTA: You work here in Atlanta. How much can someone expect to pay for a personal trainer?
URIA: Anywhere from $45 to $80 an hour, depending.
GUPTA: OK, so not cheap, but maybe well worth the cost, as well.
URIA: Definitely well worth the expense.
GUPTA: All right, let's see here, I think we've got another e- mail question coming up here. All right, you know, the best gym now, as well, for you -- for someone, you know, if they're -- you mention the resistance training for Carol. What about the average person? What kind of gym should they be looking for? Swimming pool? Aerobics?
URIA: I would look for -- firstly I'd look for a gym where they've got trainers on hand, even if they're not personal trainers, most of the big health clubs do have professional trainers advising you on how to train. Look for the most amenities, what you think you're going to do, be real with yourself and be honest and say, "what am I going to use?"
GUPTA: And, you're talking about motivation here, and that's a big key.
URIA: Right.
GUPTA: And, getting and staying motivated seems to be that key. Let's go to another e-mail about that, though, so from Elizabeth in Arizona: "At the start of the new year, I had a lot of motivation for the resolutions I wanted work toward in 2004." In the beginning of the year everyone has a lot of motivation. "However, not more than a week into January, I caught a terrible cold. Now that I'm starting to feel better, I want to regain the motivation for my resolutions that I had at the beginning of the month."
So, what suggestions are you -- again, this sort of is the key for people.
URIA: Back to tapping into what your drive was. A little setback is OK, get back on the horse and ride. You know, again see yourself in a bikini in July. You know, and drive towards that goal.
GUPTA: OK. Well you know, exercise is part of it, also eating right is part of it.
URIA: Absolutely.
GUPTA: We're going to talk about that, as well. Did your resolution to eat right in the new year end January 2 Well, we're going to talk to a nutritionist next, she's going to give us quick tips for breakfast and a simple rule to help us get back on the healthy food program. But first, here's another tip for feeling fit every day.
(BEGIN VIDEOTAPE)
CATHERINE CALLAWAY, CNN CORRESPONDENT (voice-over): This busy working mother of two decided her family's diet of carbohydrates, sugar, and fast food had to change. She began cutting out the unhealthy, and introducing things like whole wheat flour, sugar substitutes, and lots of fruits and vegetables. Allison's decision to plan better meals paid off. She lost ten pounds.
(on camera): Like, did you drop the weight immediately?
ALLISON SAUNDERS, CHANGED FAMILY'S DIET: In about four months.
CALLAWAY: Oh, my gosh.
A. SAUNDERS: And now we're maintaining. Laney lost ten pounds.
Laney, you lost ten pounds?
LANEY SAUNDERS, DAUGHTER: Yeah.
A. SAUNDERS: And her cholesterol came down 40 points.
CALLAWAY (voice-over): Even 11-year-old Will is finding he now likes his new diet. WILL SAUNDERS, SON: Kids used to say, "Hi, fatty" because I couldn't run very fast and now I can catch up to most of the kids.
CALLAWAY: Catherine Callaway, CNN, Atlanta.
(COMMERCIAL BREAK)
GUPTA: Our new year, "New You" participants took a good, hard look at what they were eating, when they were eating and why they were eating that. They made some serious changes, planning and preparation are now a big part of their lives. So, what about you? Have you been able to keep your resolution to start eating healthier? Tough question.
We're joined by Leslie Stewart; she's a registered and licensed nutritionist. Thank you very much for joining us, first of all.
LESLIE STEWART, NUTRITIONIST: Thank you.
GUPTA: Lots of questions about food preparation, it's more of an evolution than a resolution, you say. You also have a simple tip. You call it the 10-90 rule. What is that?
STEWART: Well, this time getting into a new year program, you're waxing and waning on healthy eating, as so if you're eating healthy 90 percent of the time, then 10 percent of the time you can cut yourself some slack and eat pleasurable.
GUPTA: I like that rule, it sounds like a pretty good idea. Every now and then ice cream even? A little bit?
STEWART: Every now and then.
GUPTA: OK. Yeah, OK. The starting of the day is probably the most important part. We got an e-mail about that topic. Susan in Oklahoma interested in tips on how to make a quick, healthy breakfast. is important meal, first of all, yeah?
STEWART: It's the most important meal of the day. And to take time for a quick and easy breakfast will get you started on healthy eating for the rest of the day. One good suggestion would be working with whole grains, working with plenty of fiber in that breakfast, that will stay with you over the morning. And get your into your next meal without getting too hungry and without those sugar levels dropping. That's important.
GUPTA: Important. And -- you know, Steve, you eating blueberry pancakes for breakfast, are you?
URIA: No, no. I don't. But, I was going to agree. People should take a little bit more time with breakfast. People come to us and they've had a little granola bar, that's a very short-term boost in energy, and the sugars are high in that. Always watch your sugars, I'm sure you agree, because that will be a quick burst and then you drop and you get hypoglycemic, your sugar levels drop. So, you want something that's going to sustain you for several hours. GUPTA: OK. Let's go to our phone line, a lot of questions about this topic.
Beth in North Carolina, good morning. Welcome to WEEKEND HOUSE CALL.
BETH, NORTH CAROLINA: Good morning. Thank you for taking my call.
GUPTA: Thank you.
BETH: I began exorcizing a year ago and I've gone from a size 22 to a 14, and now I want to do something about my diet. I was wondering how I can go about reducing carbs, because just about every side dish out there is nothing but carbohydrates. I've done what I can do reduce fat, I pretty much keep an eye on that, but where can I drop the carbs?
GUPTA: And, you know, in Western diet such a huge part of it is carbohydrates, so what do you tell someone like Beth?
STEWART: Beth, I would tell you to first drop the sugar and the processed carbohydrates, and to work in some whole grain carbohydrates. That would be like your whole wheat breads, and your brown rice, and your starchy vegetables, that's important to get some of those carbohydrates in your diet. And of course, watch those portion sizes.
GUPTA: And then Steve, these -- South Beach Diet, the Atkins Diet, what do you think about that stuff?
URIA: Well, South Beach works on Glycemic Indexes, what the impact of that carbohydrate is on your blood sugars. I think that any diet is customized to a person, you have to see what works for you. But, overindulging on carbohydrates, in general, will cause your body not to break down fat sufficiently, so again, your complex carbohydrates you should have earlier in the day. Try and taper them off later, and you can have salads and meats and that sort of thing with some dressing later, rather than those carbohydrates for dinner.
GUPTA: OK. Let's keep on topic here, Leslie, we've got an e- mail now, from Don in Dallas.
"At 57, I weigh..." he's 50 pounds overweight, he travels most of the time for work, "really challenged by catching something healthy when connecting flights and on layovers," things like that. And this is a common problem, business travelers, a lot of people out there, how do they eat healthy?
STEWART: Well, planning is one of the big issues here, and if you know you're going to be in the airports, if you know that you aren't going to have foods that are healthy, or you're going to be exposed to a lot of fast foods, then why not take a snack of nuts with you? Just put them in your briefcase, or put them in your purse, and you can get bottled water to go with that. That will get you through a period where you just feel real hungry, it will take the edge off of your hunger.
GUPTA: Is that your best snack food do you think, nuts?
STEWART: Nuts is a great one, it's easy to carry, fruit for some people, cheese for some people, but nuts don't require refrigeration.
GUPTA: OK. All right, let's go back to our phone lines, now. Phyllis (sic) is Florida.
Good morning, Phyllis, welcome to WEEKEND HOUSE CALL.
BILKIS, FLORIDA: Hi. I have a question that my family -- you know, they were motivated in the beginning, and we got the South Beach book and we're reading and trying to eat healthy and exercise, and now they're dropping out. Like my daughter, she like -- you know, she'll buy candy and stuff, and my husband, they will eat out, and he don't think about it. So, how could I motivate them and keeping them -- you know, in their path?
GUPTA: Steve and I have already talked a lot about motivation. Good question, Phyllis. What about from the dietary standpoint, the motivation? Can you make these things taste better? Can you get yourself psyched up to eat some of these foods?
STEWART: Absolutely. What -- I agree with what Steve said about the motivation comes from within, and so when you find that you're lapsing, in your healthy eating program, then just ask yourself, is this going to get me the results that I want? And if you're doing something every day to eat healthy, then that's going to pay off in the long run.
GUPTA: How often do you suggest somebody weigh themselves? Should they weigh themselves every day as a constant sort of motivation or is that over the top?
STEWART: It's individual. Most people should only weigh once a week, and that way, they get an idea of what they've been doing over a week's time.
GUPTA: And Steve a lot of people put these before and after pictures up, do you believe in that sort of thing? You know...
URIA: I do believe in that's your goal setting. But, I also believe shouldn't weigh, I'm sorry to contradict everything, because if you're doing weights, for example, you might put on weight because your lean mass is going up, so body mass index and the newest research is all about what your body max index, your lean-to-fat ratios, so you can't tell what a scale is -- it's not telling, it's not indicative of your body makeup. You really want to try and get your body fat checked or your body mass index checked and gauge your progress on that. Not on a scale at all.
GUPTA: And we'll have some information on how to do that, as well, coming up. We've covered New Year's resolutions inside and out, today. When we come back, some suggestions on how to keep your resolutions into February, maybe even beyond that. But first, here's a look at today's edition of "For Your Health."
(BEGIN VIDEOTAPE)
ANNOUNCER: There are over 11,000 new cases of thyroid cancer each year in the United States. Thyroid cancer is a cancerous tumor or growth located within the thyroid gland. Females are more likely to have this form of cancer, which can occur in any age group, although it's most common after age 30. Treatments include surgery, radioactive iodine treatment, and chemotherapy. Most thyroid cancers are very curable.
(END VIDEOTAPE)
(COMMERCIAL BREAK)
GUPTA: If you want to follow along with our "New You" participants or start a program of your own just logon to CNN.com/newyou. You can check on their progress by reading their daily journals, e-mail them or join them by downloading a journal of your own. You've been joined by the very healthy Leslie Stewart and Steve Uria.
Thanks for inspiring us, today. A final thought if you have, Leslie?
STEWART: Well, as you mentioned earlier, healthy eating is evolution instead of resolution. And so what I would suggest that people do is plan to eat something healthy every day, and that can build into a program that is full of healthy food choices that you enjoy.
GUPTA: That's good advice. And Steve, what about you?
URIA: I'd say set a realistic goal, envision how you want to look according to your body type, go out and get that, and look best undressed, is what I always say.
GUPTA: Look best undressed. That's the saying. All right, we'll keep that in mind. It's a good visual to end with.
Thank you both very much for joining us. And good luck to at home, as well, for those -- with those New Year's resolutions. We're out of time for today, I'd like to thank my guests here, Steve and Leslie for all their help. And I want to thank you at home, as well, for joining us.
Make sure to tune into "American Morning" at 7:00 a.m. Eastern every Tuesday, for updates on all the "New You" participants. And of course watch WEEKEND HOUSE CALL every Saturday and Sunday at 8:30, where we take your questions and ask our experts.
I'm Dr. Sanjay Gupta, "CNN SUNDAY MORNING" continues, now.
TO ORDER A VIDEO OF THIS TRANSCRIPT, PLEASE CALL 800-CNN-NEWS OR USE OUR SECURE ONLINE ORDER FORM LOCATED AT www.fdch.com
Aired January 25, 2004 - 08:30 ET
THIS IS A RUSH TRANSCRIPT. THIS COPY MAY NOT BE IN ITS FINAL FORM AND MAY BE UPDATED.
SANJAY GUPTA, CNN MEDICAL CORRESPONDENT: All right, good morning. Welcome to WEEKEND HOUSE CALL with three-and-a-half weeks into the New Year and many of us are already struggling with our New Year's resolutions, if we haven't given up on them already. Well, here at CNN we're following five people who set out to make this year's New Year's resolutions work. They agreed to let us follow them around for eight weeks as they resolve to live a little healthier.
In this edition we're going to check up on our five "New You Resolution" participants, plus give you at home some tips on staying the course with your New Year's resolutions. First though, let's see how the fabulous five are doing.
(BEGIN VIDEOTAPE)
GUPTA (voice-over): To stick with Kim's "New You" plan...
KIMBERLY EVERETT, PARTICIPANT: Routine, routine, routine.
GUPTA: And avoid her favorite fast foods, dietitian Sonia Rusnic (ph) taught Kim how to pack a lunch in five minutes.
EVERETT: How many pieced of bread can I have?
SONIA RUSNIC, DIETICIAN: You can have a nice sandwich or carrots, pretzels, got your apples.
GUPTA: So are the lessons paying off?
EVERETT: No fried foods for eleven days, now.
UNIDENTIFIED FEMALE: OK, so you've worked out?
EVERETT: 45 minutes.
UNIDENTIFIED MALE: Come on!
GUPTA: Kim was disappointed that she only lost one pound this week. But, the trainer says one to two pounds a week is the healthy way to go.
ELIZABETH MAHEY, "REAL SIMPLE" MAGAZINE: Do you do your ironing here?
PAM KIRKBRIDE, PARTICIPANT: Yeah.
GUPTA: For the Kirkbrides "New You Resolution" it's all about organization.
MAHEY: Every minute you waste looking for a paper clip is a minute they could be spending with their child.
GUPTA: "Real Simple" magazine's Elizabeth Mahey came to the rescue.
P. KIRKBRIDE: This is so great.
GUPTA: Organization doesn't need to break the bank. All this cost just a few hundred dollars.
MAHEY: Was a hall, now someplace you can actually work.
GUPTA: Real simple tips to remember, contain and maintain. Think vertically.
MICHAEL KIRKBRIDE, PARTICIPANT: It de-stresses and it saves time and it looks good.
KATHRYN BURKHOLDER, PARTICIPANT: Today's the worst day.
GUPTA: Heading back to work is testing Kathryn's willpower. She can't stop thinking about smoking.
BURKHOLDER: In the car it seems like it never stops.
GUPTA: Gum and bottled water helps get her through car trips. And she's been drinking caffeine free tea to stem her other cravings, about eight cups a day.
BURKHOLDER: A whole lot of tea.
GUPTA: So what's the one thought that keeps her from picking up a cigarette?
BURKHOLDER: I don't want to have to do this again.
GUPTA: She's not gained any weight so far. Swimming is her exercise of choice this week. And her heart and lung scan came up clear.
DAVID PECK, PARTICIPANT: We're going backwards. I have never done this.
GUPTA: David Peck starts out his week at the gym. Trying some new moves and turning his workout around. His new trainer pumps more cardio into his routine.
UNIDENTIFIED FEMALE: Dave is not getting the most from the time he's putting into this workout.
GUPTA: And just by changing his diet, David's already lost five pounds. At his meeting with an American Heart Association nutritionist, David may have learned a new mantra.
UNIDENTIFIED FEMALE: Say to yourself, "I can stop eating now, my mouth wants more but my stomach has had enough."
GUPTA: Meetings about food and fitness felt like a diversion, overshadowed by another doctor's visit for an angiogram to check for artery blockage. During the procedure his cardiologist checked one side of David's heart.
DR. ALAN YEUNG, CHIEF OF CARDIOLOGY, STANFORD U: Check the left side. The arteries are very good.
GUPTA: And then the other.
YEUNG: The right side is quite good.
GUPTA: But...
YEUNG: The third artery, which is on the left side, is a little small.
GUPTA: Explaining why his stress test was a false positive last month.
YEUNG: And, that's why that part of the heart seems to be a little sluggish.
PECK: I'm happy. That's good news.
GUPTA: But, his doctor offers this caution.
YEUNG: He's too young and certainly he's at risk of still building up plaque in these arteries that are normal today.
GUPTA: He'll have to keep up the exercise and healthy eating habits. David says it's like he has a new lease on life.
PECK: I want to be around for the kids. And so now I'm even more blessed, you know, I think can (UNINTELLIGIBLE) I can treat my heart right.
(END VIDEOTAPE)
GUPTA: Our "New You" participants have many issues to deal with from potential heart problems to smoking and time management. But all of their "New You" prescriptions include creating a healthier lifestyle with diet and exercise. They're all keeping their resolutions pretty well so far. But, how about you at home?
According to a recent poll, 88 percent of Americans make some kind of New Year's resolution, but only 20 percent keep them. Many have already thrown in the towel on their own "New You."
Now, not all New Year's resolutions are about a healthier you, but not surprisingly, most people are focused on their physique in one way or another. 55 percent of Americans resolve to eat healthier, 50 percent are going to try to exercise more, and 38 percent want to lose weight. Most people want to seem to do some combination of all three of those things. We've been focusing on the "New You Resolution" participants, but this morning we're shifting our focus to you at home and your struggles with your New Year's resolutions. We want to year from you, you can call us at 1-800-807-2620, international charges do apply for overseas callers, or e-mail us housecall@cnn.com.
Our personal trainer and a nutritionist will be joining us here on the set to answer your questions and motivate you to keep your exercise and diet regimens going. First up Steve Uria, he's a well known personal trainer here in Atlanta. Thank you very much for joining us.
So, let's get straight to it.
STEVE URIA, PERSONAL TRAINER: Thanks for having me.
GUPTA: Thank you. A lot of e-mails coming in on this topic as you're not surprised by. Let's get straight a first on here. Cristina from Columbus, Ohio, asking: "My New Years resolution was to exercise on a regular basis," pretty common, probably Steve, right?
URIA: Absolutely.
GUPTA: "I was really good about getting up and going the first two weeks and then I started making excuses for not going (it's cold, I'm tired, etc.)." So, what are the suggestions you have for her, the motivation to keep her on schedule?
URIA: Well, for Christina, I would say tap into what motivated you originally. What was it that made you want to change? What made you go to the gym? Find those feelings and reboost them. What do you look like in six months is up to what you do today. And unfortunately, there's no one but you who can motivate yourself. It's all about your energy, and your drive. How do you want to look in the mirror? Do you want to wear those jeans again? Do you want to wear a bikini in summer?
GUPTA: Right.
URIA: It's easy to blame everything else, but it's you who has to go ahead and do the work.
GUPTA: How much mental versus physical, in terms of motivation?
URIA: Well, I'd say it's 50/50, again, you have to have a goal, envision how you want to be, and set out to do that. 100 mile walk starts with the first step, and you've got to take that step.
GUPTA: OK. Steve Uria is going to be joining us for the entire show. We're going to go into a lot more detail, as well, with exercise resolution solutions, that's coming up. But, let's keep those e-mails and phone calls rolling in. Personal trainer, Steve Uria, will be answering more questions, kick starting or restarting your exercise plan for 2004.
Also food, glorious food: If that burger and biggie fries are always calling your name, a nutritionist, Leslie Stewart, will be joining us with an interesting rule to stay on the healthy bandwagon.
Again, our phone number: 1-800-807-1620. Don't give up on those resolutions yet. Stay with us here, on CNN.
(COMMERCIAL BREAK)
GUPTA: Well, our New Year, "New You" participants are sticking to their exercise programs and they're shaking up their schedules with those workouts, as well, from swimming to the treadmill, they're all trying to get the most out of their time with a solid routine and yet some variety. And from the e-mails we've received, most of you at home are trying to do the same thing. We're back with our guest, personal trainer Steve Uria.
Time is a big factor, Steve. Everyone always seems to ask about time and how they're going to fit it in with their already busy schedules. Sabrina has an e-mail, as well, we want to take this from Boston, see what you think.
"I'm a single mom and my son is three years old. I find it hard to find time to exercise. I try to wake up at 5 a.m., but it doesn't always happen because I'm so exhausted." Not a surprise. "I work full-time, as well. How can I fit in a workout when there is no more time in my day?"
And, this is probably -- really strikes at the heart of it more than anything else, right, Steve?
URIA: Right. I hear that all the time and for Sabrina, I guess having a 3-year-old child's exercise in itself, but time management is the biggest factor with working out. People waste a lot of time exercising, all you need is 30 minutes in your day, and that's 30 minute more than you would have done. It's not difficult to do something, you can have anything, a little pair of dumbbells or these surgical tubes and get your exercise using those. You don't have to spend hours in a gym to do cardio, 20 minutes is sufficient.
GUPTA: Really quick, what are these things that you have here?
URIA: Well, you can get all of these, they're very cost effective. This is a foam-padded weight bar which you can do hundreds of exercises with anywhere; a little set of dumbbells; a jump rope, greatest cardio piece of equipment, you can travel with it, it's totally mobile...
GUPTA: Right.
URIA: ...and you can use it anywhere; and the rubber bands you can do also another hundred exercises.
GUPTA: So, maybe when she's getting up at five, staying at home, getting these things done for half an hour before she starts her day.
URIA: Right, watch CNN and work out.
GUPTA: That's good advice, Steve. Now, let's go to our phone line, as well. Carol in New York is on the phone.
Good morning, Carol. Welcome to WEEKEND HOUSE CALL
CAROL, NEW YORK: Good morning. Steve, I was wondering, I'm 60 years old, I have arthritis, and I have Osteo. What type of physical program can I do where I won't be in so much pain when I'm finished exercising?
URIA: Well, is Carol correct? I would say resistance training first of all is one of the only things that increases bone density, again with the osteoporosis thing. I would do these rubber bands, they have a very good resistance. They're not going to hurt you, it's going to -- it's not weighted, and it's just going to give your muscle enough stimulation that you're going to work out enough to fire the muscle and then good stretching is what I can advise you to do after the exercise.
GUPTA: You know, and along those same lines. You're a personal trainer, obviously. A lot of people out there don't have personal trainers. When is it time to see somebody like you?
URIA: I would say before you start on exercise program, make sure you don't waste your time. Again, learn how to do everything correctly from the get-go, and you're set. Take about six sessions, get into it and then go on your own if you choose.
GUPTA: Atlanta's probably an average city.
URIA: Right.
GUPTA: You work here in Atlanta. How much can someone expect to pay for a personal trainer?
URIA: Anywhere from $45 to $80 an hour, depending.
GUPTA: OK, so not cheap, but maybe well worth the cost, as well.
URIA: Definitely well worth the expense.
GUPTA: All right, let's see here, I think we've got another e- mail question coming up here. All right, you know, the best gym now, as well, for you -- for someone, you know, if they're -- you mention the resistance training for Carol. What about the average person? What kind of gym should they be looking for? Swimming pool? Aerobics?
URIA: I would look for -- firstly I'd look for a gym where they've got trainers on hand, even if they're not personal trainers, most of the big health clubs do have professional trainers advising you on how to train. Look for the most amenities, what you think you're going to do, be real with yourself and be honest and say, "what am I going to use?"
GUPTA: And, you're talking about motivation here, and that's a big key.
URIA: Right.
GUPTA: And, getting and staying motivated seems to be that key. Let's go to another e-mail about that, though, so from Elizabeth in Arizona: "At the start of the new year, I had a lot of motivation for the resolutions I wanted work toward in 2004." In the beginning of the year everyone has a lot of motivation. "However, not more than a week into January, I caught a terrible cold. Now that I'm starting to feel better, I want to regain the motivation for my resolutions that I had at the beginning of the month."
So, what suggestions are you -- again, this sort of is the key for people.
URIA: Back to tapping into what your drive was. A little setback is OK, get back on the horse and ride. You know, again see yourself in a bikini in July. You know, and drive towards that goal.
GUPTA: OK. Well you know, exercise is part of it, also eating right is part of it.
URIA: Absolutely.
GUPTA: We're going to talk about that, as well. Did your resolution to eat right in the new year end January 2 Well, we're going to talk to a nutritionist next, she's going to give us quick tips for breakfast and a simple rule to help us get back on the healthy food program. But first, here's another tip for feeling fit every day.
(BEGIN VIDEOTAPE)
CATHERINE CALLAWAY, CNN CORRESPONDENT (voice-over): This busy working mother of two decided her family's diet of carbohydrates, sugar, and fast food had to change. She began cutting out the unhealthy, and introducing things like whole wheat flour, sugar substitutes, and lots of fruits and vegetables. Allison's decision to plan better meals paid off. She lost ten pounds.
(on camera): Like, did you drop the weight immediately?
ALLISON SAUNDERS, CHANGED FAMILY'S DIET: In about four months.
CALLAWAY: Oh, my gosh.
A. SAUNDERS: And now we're maintaining. Laney lost ten pounds.
Laney, you lost ten pounds?
LANEY SAUNDERS, DAUGHTER: Yeah.
A. SAUNDERS: And her cholesterol came down 40 points.
CALLAWAY (voice-over): Even 11-year-old Will is finding he now likes his new diet. WILL SAUNDERS, SON: Kids used to say, "Hi, fatty" because I couldn't run very fast and now I can catch up to most of the kids.
CALLAWAY: Catherine Callaway, CNN, Atlanta.
(COMMERCIAL BREAK)
GUPTA: Our new year, "New You" participants took a good, hard look at what they were eating, when they were eating and why they were eating that. They made some serious changes, planning and preparation are now a big part of their lives. So, what about you? Have you been able to keep your resolution to start eating healthier? Tough question.
We're joined by Leslie Stewart; she's a registered and licensed nutritionist. Thank you very much for joining us, first of all.
LESLIE STEWART, NUTRITIONIST: Thank you.
GUPTA: Lots of questions about food preparation, it's more of an evolution than a resolution, you say. You also have a simple tip. You call it the 10-90 rule. What is that?
STEWART: Well, this time getting into a new year program, you're waxing and waning on healthy eating, as so if you're eating healthy 90 percent of the time, then 10 percent of the time you can cut yourself some slack and eat pleasurable.
GUPTA: I like that rule, it sounds like a pretty good idea. Every now and then ice cream even? A little bit?
STEWART: Every now and then.
GUPTA: OK. Yeah, OK. The starting of the day is probably the most important part. We got an e-mail about that topic. Susan in Oklahoma interested in tips on how to make a quick, healthy breakfast. is important meal, first of all, yeah?
STEWART: It's the most important meal of the day. And to take time for a quick and easy breakfast will get you started on healthy eating for the rest of the day. One good suggestion would be working with whole grains, working with plenty of fiber in that breakfast, that will stay with you over the morning. And get your into your next meal without getting too hungry and without those sugar levels dropping. That's important.
GUPTA: Important. And -- you know, Steve, you eating blueberry pancakes for breakfast, are you?
URIA: No, no. I don't. But, I was going to agree. People should take a little bit more time with breakfast. People come to us and they've had a little granola bar, that's a very short-term boost in energy, and the sugars are high in that. Always watch your sugars, I'm sure you agree, because that will be a quick burst and then you drop and you get hypoglycemic, your sugar levels drop. So, you want something that's going to sustain you for several hours. GUPTA: OK. Let's go to our phone line, a lot of questions about this topic.
Beth in North Carolina, good morning. Welcome to WEEKEND HOUSE CALL.
BETH, NORTH CAROLINA: Good morning. Thank you for taking my call.
GUPTA: Thank you.
BETH: I began exorcizing a year ago and I've gone from a size 22 to a 14, and now I want to do something about my diet. I was wondering how I can go about reducing carbs, because just about every side dish out there is nothing but carbohydrates. I've done what I can do reduce fat, I pretty much keep an eye on that, but where can I drop the carbs?
GUPTA: And, you know, in Western diet such a huge part of it is carbohydrates, so what do you tell someone like Beth?
STEWART: Beth, I would tell you to first drop the sugar and the processed carbohydrates, and to work in some whole grain carbohydrates. That would be like your whole wheat breads, and your brown rice, and your starchy vegetables, that's important to get some of those carbohydrates in your diet. And of course, watch those portion sizes.
GUPTA: And then Steve, these -- South Beach Diet, the Atkins Diet, what do you think about that stuff?
URIA: Well, South Beach works on Glycemic Indexes, what the impact of that carbohydrate is on your blood sugars. I think that any diet is customized to a person, you have to see what works for you. But, overindulging on carbohydrates, in general, will cause your body not to break down fat sufficiently, so again, your complex carbohydrates you should have earlier in the day. Try and taper them off later, and you can have salads and meats and that sort of thing with some dressing later, rather than those carbohydrates for dinner.
GUPTA: OK. Let's keep on topic here, Leslie, we've got an e- mail now, from Don in Dallas.
"At 57, I weigh..." he's 50 pounds overweight, he travels most of the time for work, "really challenged by catching something healthy when connecting flights and on layovers," things like that. And this is a common problem, business travelers, a lot of people out there, how do they eat healthy?
STEWART: Well, planning is one of the big issues here, and if you know you're going to be in the airports, if you know that you aren't going to have foods that are healthy, or you're going to be exposed to a lot of fast foods, then why not take a snack of nuts with you? Just put them in your briefcase, or put them in your purse, and you can get bottled water to go with that. That will get you through a period where you just feel real hungry, it will take the edge off of your hunger.
GUPTA: Is that your best snack food do you think, nuts?
STEWART: Nuts is a great one, it's easy to carry, fruit for some people, cheese for some people, but nuts don't require refrigeration.
GUPTA: OK. All right, let's go back to our phone lines, now. Phyllis (sic) is Florida.
Good morning, Phyllis, welcome to WEEKEND HOUSE CALL.
BILKIS, FLORIDA: Hi. I have a question that my family -- you know, they were motivated in the beginning, and we got the South Beach book and we're reading and trying to eat healthy and exercise, and now they're dropping out. Like my daughter, she like -- you know, she'll buy candy and stuff, and my husband, they will eat out, and he don't think about it. So, how could I motivate them and keeping them -- you know, in their path?
GUPTA: Steve and I have already talked a lot about motivation. Good question, Phyllis. What about from the dietary standpoint, the motivation? Can you make these things taste better? Can you get yourself psyched up to eat some of these foods?
STEWART: Absolutely. What -- I agree with what Steve said about the motivation comes from within, and so when you find that you're lapsing, in your healthy eating program, then just ask yourself, is this going to get me the results that I want? And if you're doing something every day to eat healthy, then that's going to pay off in the long run.
GUPTA: How often do you suggest somebody weigh themselves? Should they weigh themselves every day as a constant sort of motivation or is that over the top?
STEWART: It's individual. Most people should only weigh once a week, and that way, they get an idea of what they've been doing over a week's time.
GUPTA: And Steve a lot of people put these before and after pictures up, do you believe in that sort of thing? You know...
URIA: I do believe in that's your goal setting. But, I also believe shouldn't weigh, I'm sorry to contradict everything, because if you're doing weights, for example, you might put on weight because your lean mass is going up, so body mass index and the newest research is all about what your body max index, your lean-to-fat ratios, so you can't tell what a scale is -- it's not telling, it's not indicative of your body makeup. You really want to try and get your body fat checked or your body mass index checked and gauge your progress on that. Not on a scale at all.
GUPTA: And we'll have some information on how to do that, as well, coming up. We've covered New Year's resolutions inside and out, today. When we come back, some suggestions on how to keep your resolutions into February, maybe even beyond that. But first, here's a look at today's edition of "For Your Health."
(BEGIN VIDEOTAPE)
ANNOUNCER: There are over 11,000 new cases of thyroid cancer each year in the United States. Thyroid cancer is a cancerous tumor or growth located within the thyroid gland. Females are more likely to have this form of cancer, which can occur in any age group, although it's most common after age 30. Treatments include surgery, radioactive iodine treatment, and chemotherapy. Most thyroid cancers are very curable.
(END VIDEOTAPE)
(COMMERCIAL BREAK)
GUPTA: If you want to follow along with our "New You" participants or start a program of your own just logon to CNN.com/newyou. You can check on their progress by reading their daily journals, e-mail them or join them by downloading a journal of your own. You've been joined by the very healthy Leslie Stewart and Steve Uria.
Thanks for inspiring us, today. A final thought if you have, Leslie?
STEWART: Well, as you mentioned earlier, healthy eating is evolution instead of resolution. And so what I would suggest that people do is plan to eat something healthy every day, and that can build into a program that is full of healthy food choices that you enjoy.
GUPTA: That's good advice. And Steve, what about you?
URIA: I'd say set a realistic goal, envision how you want to look according to your body type, go out and get that, and look best undressed, is what I always say.
GUPTA: Look best undressed. That's the saying. All right, we'll keep that in mind. It's a good visual to end with.
Thank you both very much for joining us. And good luck to at home, as well, for those -- with those New Year's resolutions. We're out of time for today, I'd like to thank my guests here, Steve and Leslie for all their help. And I want to thank you at home, as well, for joining us.
Make sure to tune into "American Morning" at 7:00 a.m. Eastern every Tuesday, for updates on all the "New You" participants. And of course watch WEEKEND HOUSE CALL every Saturday and Sunday at 8:30, where we take your questions and ask our experts.
I'm Dr. Sanjay Gupta, "CNN SUNDAY MORNING" continues, now.
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