There is a reason why people have always said that breakfast is the most important meal of the day-and that's because it is. Yet, a recent study by the Kellogg company reported that 66% of Americans skip breakfast! While skipping breakfast may seem harmless, there are significant consequences.
-The prolonged fasting that occurs when you skip breakfast can increase your body's insulin response, which in turn increases fat storage and weight gain.
-People who reported skipping breakfast had more risk factors for heart disease than their breakfast eating peers.
-Those who skip breakfast tend to have worse eating habits and are less active than those who do eat breakfast.
-Researchers found that those who didn't eat breakfast had higher insulin levels, increased bad cholesterol, and waists that were 2 inches larger than their breakfast eating peers.
-Skipping breakfast is strongly linked to obesity.
-Skipping meals makes weight control more difficult as meal skippers tend to eat more food than usual at the next meal or nibble on high calorie snacks to keep hunger at bay.
- Several studies suggest that people tend to accumulate more body fat when they eat fewer, larger meals than those who eat the same number of calories in smaller, more frequent meals.
Aside from avoiding all of the above, eating breakfast has the following additional positive effects of your health:
- A healthy breakfast replenishes the glycogen stores that supply your muscles with energy, making any workout you squeeze in easier. (and who in the heck doesn't want a little help with their workout??)
- Children who eat breakfast have been shown to have increased concentration, problem solving ability, mental performance, memory, mood, and recall. They even had higher test scores and were less likely to miss class, be tardy, or report that they were sick. The study I looked at focused on children but I am sure this is also true for adults.
While eating breakfast is a must, keep in mind that you want to keep your calories around 250 as high calorie breakfasts have been shown to result in high calorie lunches and dinners which, of course, will result in weight gain.
I know we are all strapped for time in the morning so here is a list of quick and healthy breakfast ideas.
-whole grain toast with peanut butter (or sunbutter for those with allergies).
-yogurt and a piece of fresh fruit
-whole grain cereal with skim milk
-high fiber breakfast bar (look for at least 6 grams of fiber and watch sugar content).
-Rebecca's breakfast sandwich: scrambled egg cooked in the microwave on whole grain toast with low fat cheese and a glass on skim milk
-For those who absolutely have to get a fast food breakfast, subway has several healthy options.
There are not too many situations where eating actually results in weight loss and weight control. Take advantage of it and eat your breakfast. :)
The above information can be found on WebMD, Mayoclinic.com, Medscape, and Dr.Oz's realage.com.
Thursday, September 29, 2011
Sunday, September 25, 2011
You Are A Lean, Mean, Running Machine...
When training your body to do something (like run) it is important to think of your body as a machine (that's right, you are a lean, mean, running machine!). If you want your machine to perform at it's peak ability, it is imperative that you give it what it needs. You wouldn't put soda in your gas tank and expect your car to run, and your body is no different. In order to maximize your performance (and decrease your perceived difficulty) I suggest you do the following:
1. Hydrate. Hydrate. Hydrate. This is very important. Our Bodies are 60% water and as such our muscles require water to perform at their peak. This means drinking water (or sports drinks mixed with equal parts water) before (especially the day before if you run in the morning), during, and after a run.
2. Eat carbs. The process in which our muscles break down the food we eat for energy is complicated. On it's most basic level our muscles use glycogen and glucose (which we get from the carbs we eat) to fuel our workouts. I am not saying that you need to carb load prior to every run (however, I am a proponent of carb loading prior to a long run or race) but I would make sure that carbs are represented at the meal prior to your run (Sweet! A reason to eat carbs guilt free!). Keep in mind that for morning runners this may be dinner the night prior.
3. Make your post run meal a combination of carbs and protein. The carbs will replenish the glycogen and glucose that you just depleted and the protein is necessary to build muscle.
4. Get good technical running shoes. It is imperative that your shoes provide you with the support your feet need (this becomes more important as your mileage increases). Lack of support can manifest as aches and pains in any or all weight bearing joints or possibly blisters. Good shoes are an important part of injury prevention.
It is also a good idea to journal details of your runs in your running log. Include as many details as possible. Things like what you ate, drank, how much sleep you had, time of day, and difficulty level of your run that day. Over time you should start to see a pattern which will tell you specifics about your lean, mean, running machine and what factors produce the best results. Then all you have to do is focus on what goes into a great run and repeat, repeat, repeat!
1. Hydrate. Hydrate. Hydrate. This is very important. Our Bodies are 60% water and as such our muscles require water to perform at their peak. This means drinking water (or sports drinks mixed with equal parts water) before (especially the day before if you run in the morning), during, and after a run.
2. Eat carbs. The process in which our muscles break down the food we eat for energy is complicated. On it's most basic level our muscles use glycogen and glucose (which we get from the carbs we eat) to fuel our workouts. I am not saying that you need to carb load prior to every run (however, I am a proponent of carb loading prior to a long run or race) but I would make sure that carbs are represented at the meal prior to your run (Sweet! A reason to eat carbs guilt free!). Keep in mind that for morning runners this may be dinner the night prior.
3. Make your post run meal a combination of carbs and protein. The carbs will replenish the glycogen and glucose that you just depleted and the protein is necessary to build muscle.
4. Get good technical running shoes. It is imperative that your shoes provide you with the support your feet need (this becomes more important as your mileage increases). Lack of support can manifest as aches and pains in any or all weight bearing joints or possibly blisters. Good shoes are an important part of injury prevention.
It is also a good idea to journal details of your runs in your running log. Include as many details as possible. Things like what you ate, drank, how much sleep you had, time of day, and difficulty level of your run that day. Over time you should start to see a pattern which will tell you specifics about your lean, mean, running machine and what factors produce the best results. Then all you have to do is focus on what goes into a great run and repeat, repeat, repeat!
Thursday, September 22, 2011
Is The Fountain Of Youth Overflowing With Green Tea?
Green tea may just be the most amazing beverage on the planet. It can literally add years to your life (more on that later). It is chock-full of Catechins, a potent antioxidant that is responsible for these numerous health benefits:
-Promotes weight loss and specifically targets belly fat
-decreases risk of cancer specifically skin, breast, lung (by 18%), esophageal, bladder, stomach, prostate, pancreatic, and colorectal cancers
-decreases the risk of cognitive changes as seen in Alzheimer's Disease and Parkinson's Disease by 50%!
-decreases risk of heart disease
-deceases atherosclerosis
-decreases risk of blood clots
-decreases cholesterol
-prevents diabetes
-prevents stroke
-deceases risk of liver disease including liver cancer, cirrhosis, and fatty liver disease
-improves artery function
-improves energy
-fights inflammation associated with Osteoarthritis as well as Rheumatoid Arthritis
-decreases wrinkles
-decreases risk of glaucoma, cataracts, and macular degeneration
-decreases depression in those aged 70+ (I would imagine this to be true for other age groups as well but the study I looked at targeted the 70+ crowd)
-lowers risk for high blood pressure by 46% to 65%
-decreases the risk of re-occurance of breast cancer in stage I and stage II patients
- and new research suggests that it may even help treat uterine fibroids
Perhaps the most amazing finding is it's ability to add years to your life. One study found that people who drank 3 or more cups of green tea a day showed 5 less years of aging in their telomeres. What in the heck is a telomere? It is the DNA end caps on each of our cells (think shoe lace tips). As the body repairs cell damage (which is common with aging) these end caps get smaller until they finally reach critical length, which means that they are too short to replicate, resulting in cell death. As our cells die, we die. The theory is that since the green tea fights all of the diseases listed above, the cells do not have to perform as much cellular repair resulting in longer telomeres and longer lives.
So how much green tea do we need to drink to garner the most health benefits? The studies I looked at evaluated differing amounts. Here is a quick list:
10 oz a day: fights plaque build up in arteries and decreases risk of stroke
2 cups a day: inhibits cancer growth, decreases risk for dementia and cognitive problems
3 cups: decreases depression, preserves telomeres
7 cups: promotes weight loss and targets belly fat
Across the board, the studies did agree on one thing-that the more green tea you drink, the more benefit you get. So, it's up to you-10 oz or 10 cups-it's all good for you.
In order to maximize your green tea benefit I suggest the following:
-Allow tea to steep for at least 3 to 5 minutes to bring out the catechins
-Drink freshly brewed as the catechins lose potency as the tea sits
-Avoid decaffeinated, bottled ready to drink, and instant teas as these have less catechins
-Tea can impede the absorption of iron from fruits and vegetables. Add lemon or drink between meals to counteract this.
At a cost of just pennies a cup and just minutes to make, good health doesn't get much easier than that! Bottoms up! :)
Research for this post found on WebMD, Dr.Oz's Realage.com, Health.Harvard.edu, and Medscape
-Promotes weight loss and specifically targets belly fat
-decreases risk of cancer specifically skin, breast, lung (by 18%), esophageal, bladder, stomach, prostate, pancreatic, and colorectal cancers
-decreases the risk of cognitive changes as seen in Alzheimer's Disease and Parkinson's Disease by 50%!
-decreases risk of heart disease
-deceases atherosclerosis
-decreases risk of blood clots
-decreases cholesterol
-prevents diabetes
-prevents stroke
-deceases risk of liver disease including liver cancer, cirrhosis, and fatty liver disease
-improves artery function
-improves energy
-fights inflammation associated with Osteoarthritis as well as Rheumatoid Arthritis
-decreases wrinkles
-decreases risk of glaucoma, cataracts, and macular degeneration
-decreases depression in those aged 70+ (I would imagine this to be true for other age groups as well but the study I looked at targeted the 70+ crowd)
-lowers risk for high blood pressure by 46% to 65%
-decreases the risk of re-occurance of breast cancer in stage I and stage II patients
- and new research suggests that it may even help treat uterine fibroids
Perhaps the most amazing finding is it's ability to add years to your life. One study found that people who drank 3 or more cups of green tea a day showed 5 less years of aging in their telomeres. What in the heck is a telomere? It is the DNA end caps on each of our cells (think shoe lace tips). As the body repairs cell damage (which is common with aging) these end caps get smaller until they finally reach critical length, which means that they are too short to replicate, resulting in cell death. As our cells die, we die. The theory is that since the green tea fights all of the diseases listed above, the cells do not have to perform as much cellular repair resulting in longer telomeres and longer lives.
So how much green tea do we need to drink to garner the most health benefits? The studies I looked at evaluated differing amounts. Here is a quick list:
10 oz a day: fights plaque build up in arteries and decreases risk of stroke
2 cups a day: inhibits cancer growth, decreases risk for dementia and cognitive problems
3 cups: decreases depression, preserves telomeres
7 cups: promotes weight loss and targets belly fat
Across the board, the studies did agree on one thing-that the more green tea you drink, the more benefit you get. So, it's up to you-10 oz or 10 cups-it's all good for you.
In order to maximize your green tea benefit I suggest the following:
-Allow tea to steep for at least 3 to 5 minutes to bring out the catechins
-Drink freshly brewed as the catechins lose potency as the tea sits
-Avoid decaffeinated, bottled ready to drink, and instant teas as these have less catechins
-Tea can impede the absorption of iron from fruits and vegetables. Add lemon or drink between meals to counteract this.
At a cost of just pennies a cup and just minutes to make, good health doesn't get much easier than that! Bottoms up! :)
Research for this post found on WebMD, Dr.Oz's Realage.com, Health.Harvard.edu, and Medscape
Tuesday, September 20, 2011
Meet Gladys Burrill
This is the amazing Gladys Burrill. On December 12th, 2010 this amazing little lady set the new World Record for the oldest women to complete a marathon (all 26.2 miles of it) at the astounding age of 92! Breaking the previous record held by Jenny Wood-Allen of Scotland who completed the London Marathon in 2002 at the age of 90. She has earned the nickname "Gladyator" by power walking/jogging 5 of the last 7 Honolulu Marathons. She missed 2008 due to the death of her husband days earlier and had to drop out of the 2009 race after a stomach bug sidelined her halfway though the race. She completed the 2010 race in 9 hours and 53 minutes which is a 22:38 pace. I don't know many 92 year olds that can walk 1 mile in 22 minutes (and as a Physical Therapist I know A LOT of 92 year olds) much less 26.2 of them! Shoot, I know some 30 year olds that would complain at that pace.
Gladys leads a very active life. Prior to becoming a marathoner at the age of 86, Gladys was a mutli-engine aircraft pilot, mountain climber, desert hiker, and horseback rider. Even when she is not in training she walks about 45 miles a week.
Her advice for others wanting to live a long and healthy life: "Just get out there and walk or run. I like walking because you can stop and smell the roses, but it's a rarity that I stop." She attributes her success as a marathoner to her positive attitude. "It's so important to think positive. It's easy to get discouraged and be negative. It makes such a difference in how you feel and your outlook on everything."
Watch out Gladys! I just might break your record in 62 years! :)
Sunday, September 18, 2011
The Biggest Loser? Yes, Please.
I would not call myself a reality TV fan. In fact the only time I actually watch TV is while I am on the treadmill every morning. (I will forever be indebted to the inventor of the DVR for saving me from 4am programming and my certain death from sheer boredom.) However, my favorite show to watch while I am hoofing it is The Biggest Loser. I encourage anyone who has an interest in losing weight to watch this show. Here are a few reason why:
1. This show is about people making the commitment to themselves to lead healthier lives. They are not losing weight by trying every fad diet out there. They are doing it through good old fashion exercise and healthy eating which has been proven to be the most effective way to achieve long term weight loss and weight management.
2. In the beginning, the contestants are in such a dire position that some may think they are beyond help. Yet, time and time again they prove that with the right attitude, hard work, and self-discipline anything is possible. Many start out on numerous medications for high blood pressure, diabetes, high cholesterol, etc and are able to ween off of these medications by adopting a healthy lifestyle further proving what a substantial and detrimental effect that excess weight has on our health.
3. This show is a dose of weekly motivation. As you see the amazing transformations I encourage you to imagine your own transformation. The sky is the limit. Napoleon Hill said "Whatever the mind of man (or woman ;) ) can conceive and believe, it can achieve." Last season's winners (Olivia and Hannah) started out at 261 pounds and 248 pounds and shrunk themselves to 132 pounds and 128 pounds respectively. If they can do it, why can't you?
4. These contestants prove that size is not a determining factor of whether someone can exercise. I watched a 500 pound man run a 5K. If he can do it at 500 pounds, what is stopping you?
Now, I do not recommend sitting in front of the TV with a spoon and a carton of cookies 'n cream to watch the biggest loser, but you can do a routine of floor exercises or run or walk on a treadmill while you watch! Let this show motivate you right into some weight loss of your own.
Don't miss the season premier Sept 20th at 7pm central on NBC!
1. This show is about people making the commitment to themselves to lead healthier lives. They are not losing weight by trying every fad diet out there. They are doing it through good old fashion exercise and healthy eating which has been proven to be the most effective way to achieve long term weight loss and weight management.
2. In the beginning, the contestants are in such a dire position that some may think they are beyond help. Yet, time and time again they prove that with the right attitude, hard work, and self-discipline anything is possible. Many start out on numerous medications for high blood pressure, diabetes, high cholesterol, etc and are able to ween off of these medications by adopting a healthy lifestyle further proving what a substantial and detrimental effect that excess weight has on our health.
3. This show is a dose of weekly motivation. As you see the amazing transformations I encourage you to imagine your own transformation. The sky is the limit. Napoleon Hill said "Whatever the mind of man (or woman ;) ) can conceive and believe, it can achieve." Last season's winners (Olivia and Hannah) started out at 261 pounds and 248 pounds and shrunk themselves to 132 pounds and 128 pounds respectively. If they can do it, why can't you?
Read more about Olivia and Hannah at:
Now, I do not recommend sitting in front of the TV with a spoon and a carton of cookies 'n cream to watch the biggest loser, but you can do a routine of floor exercises or run or walk on a treadmill while you watch! Let this show motivate you right into some weight loss of your own.
Don't miss the season premier Sept 20th at 7pm central on NBC!
Friday, September 16, 2011
Calorie Counting 21st Century Style
Tracking calories and exercise can be tedious and down right annoying. It is, however, a very effective way to lose weight (as well as maintain weight). Old fashion pen and paper will work but it is not nearly as fun as such websites as Sparkpeople and My Fitness Pal. Both of which are free to use and both of which come with free smartphone apps (a must for anyone who eats outside the confines of their home- hermits need not look into this option ;)). I have used both and my preference is My Fitness Pal so I will speak in depth about this site. I recommend that you check out both (or more), however, to find one that meets your individual needs.
Basically, this is how My Fitness Pal works: You set up your profile by answering a few simple questions. You tell them your current weight and your goal weight and the program tells you how many calories you should be consuming. This site has an enormous databank of nutritional stats on millions of foods. You just input what you eat and it calculates your calories. If you are using the smartphone app you can even input your calories by scanning the barcode on the package! The top of your homepage has a running tally of how many calories you have left for the day for quick reference. When you put in your daily exercise the program will calculate your calories burned based on your current weight (heavier people will burn more calories when they exercise). These exercise calories will then be calculated into your daily calories as extra calories earned through exercise. Meaning that if you know that you will be going over your allotted calories (lets say for a much needed date night complete with a bit of wine at dinner- or maybe you skip dinner altogether and just want to down a bottle a wine single handedly) you can do more exercise that day so that you can stay within your calorie limits. It also has the option to find your friends (who are also on My Fitness Pal) in a Facebook-like feature where you can give support and congrats to one another (or commiserate together after a particularly difficult calorie day). Under the "Tools" tab you will find a BMI calculator which will help you determine what a healthy BMI is for your height giving you an idea what a healthy weight is for you. For those looking to connect with other "losers" there is an entire community of message boards under the "Community" tab. Perhaps the best feature of all is that at the end of the day you click on "complete this entry" and the program with tell you "if everyday were like today in 5 weeks you would weigh ____". There is nothing more gratifying (and motivating) after a day of exercise and calorie cutting than seeing how much your hard work will pay off in the long run!
For your convenience I have included a link to My Fitness Pal in my Best.Links.Ever. section.
Basically, this is how My Fitness Pal works: You set up your profile by answering a few simple questions. You tell them your current weight and your goal weight and the program tells you how many calories you should be consuming. This site has an enormous databank of nutritional stats on millions of foods. You just input what you eat and it calculates your calories. If you are using the smartphone app you can even input your calories by scanning the barcode on the package! The top of your homepage has a running tally of how many calories you have left for the day for quick reference. When you put in your daily exercise the program will calculate your calories burned based on your current weight (heavier people will burn more calories when they exercise). These exercise calories will then be calculated into your daily calories as extra calories earned through exercise. Meaning that if you know that you will be going over your allotted calories (lets say for a much needed date night complete with a bit of wine at dinner- or maybe you skip dinner altogether and just want to down a bottle a wine single handedly) you can do more exercise that day so that you can stay within your calorie limits. It also has the option to find your friends (who are also on My Fitness Pal) in a Facebook-like feature where you can give support and congrats to one another (or commiserate together after a particularly difficult calorie day). Under the "Tools" tab you will find a BMI calculator which will help you determine what a healthy BMI is for your height giving you an idea what a healthy weight is for you. For those looking to connect with other "losers" there is an entire community of message boards under the "Community" tab. Perhaps the best feature of all is that at the end of the day you click on "complete this entry" and the program with tell you "if everyday were like today in 5 weeks you would weigh ____". There is nothing more gratifying (and motivating) after a day of exercise and calorie cutting than seeing how much your hard work will pay off in the long run!
For your convenience I have included a link to My Fitness Pal in my Best.Links.Ever. section.
Wednesday, September 14, 2011
No Need To Go To The Gym To Work On Your Fitness, Do It All Day Long
I hear all the time how people simply do not have time to exercise. I know life is demanding, especially when you have kids. But, as a working mother I can also tell you that "where there's a will, there's a way". If you want it bad enough you will find a way to make it happen. My advice to you is that if you can't change your life to accommodate exercise then change your exercise to accommodate your life. Below I have included what I hope you will find to be helpful hints on how to accomplish this.
1. Set your alarm 15 minutes early and use this time to get in 15 minutes of exercise. It can be anything from a walk (or run ;) ) around the block to a quick circuit of exercises using hand weights and your body weight for resistance. Shoot, there are even exercises that you can do while still lying in bed that will burn calories and increase your strength! Don't assume that if you can't dedicate 30 to 60 minutes of exercise a day that there is no benefit in giving what you can. As you make this lifestyle change, it is important to remember that it is not "all" or "nothing". It is a process. If you can find just 15 minutes now chances are that with time you will grow that 15 into 30 or 60 or more as you find motivation in your improved energy levels and decreasing numbers on the scale. I started out dragging my half asleep body to the treadmill each morning to run just 1 mile before work and now I average 8 miles (with much less protest from my body).
2. Is your commute to work filled with stoplights or traffic jams? Do you spend 10 minutes or more waiting to pick up your kids from school or soccer practice? Use that time to your advantage. Here are some exercises that you can do in your car. *Caution: These exercises are to be done when your car is not moving. Do not become a hazard on the road just to burn a few extra calories. ;)
a. Hold your abs in by pulling your belly button in toward your spine and hold it for 20 second.
b. Squeeze your knees together and hold for 20 seconds to work those thighs.
c. Squeeze your bottom together and hold for 20 seconds to work the booty.
d. Put a hand weight in your car and do bicep curls by bending and straightening your elbow. Start at 3 pounds and 20 reps.
e. Squeeze your shoulder blades together and hold for 10 seconds. This one works great to improve posture. Especially that slumped over posture we all get when we drive.
f. And of course the always fun "Car Dancing"! Rock it out! Those calories will count just like those burned through traditional means. :)
3. Involve your kids. Take them for a walk or bike ride. Take them to park and walk laps around the playground. If you have little guy at home, use him as your weight by lying on the floor and lifting him up and down. He will have a ball and you will tone those arms. This is also a great opportunity to teach your kids the importance of physical activity.
4. Use your lunch break to it's fullest potential. Do you get 30 minutes for lunch? Take the first 15 to go for a walk (outside is nice but you can also walk the stairs if you work in a large office building). Speaking of workouts in the office, you can also do car exercises a, b, c, and e while sitting at your desk.
5. Make the stairs your new best friend. I think that just about everyone who lives in a two story house makes a pile at the bottom (or top) of the stairs with the intent that when they make a trip up they can take all of it at once, saving them a few trips. I say take those trips! Each one is an opportunity to strengthen your legs and butt!
6. Choose a book over the TV. Reading a book burns more calories than watching TV for the same amount of time. Yes, its true! This is an actual way you can burn more calories by sitting still! :) We can't forget to exercise our brains! A healthy brain is also an essential part of healthy aging.
7. Instead of watching TV before bed, try 15 minutes of yoga. It is a wonderful way to relax and release the stress of the day which will promote more restful sleep. Not to mention the strength, flexibility, and calorie burning benefits of yoga.
If you did all of these (and I'm sure they won't all fit into your life) you could "sneak" in approximately 75 minutes of exercise a day. The great thing about exercise is that it is cumulative. So those 75 minutes of exercise spread out during the day is the same as if you had exercised for 75 minutes straight. Sweet, huh? But don't limit yourself to these suggestions. Try to find additional ways to "sneak" exercise into your unique day. When you do please share them in the comment section for everyone's benefit. :) Remember a lifestyle change is about baby steps and the first one is always the hardest. Believe that you can do it, and you can!
1. Set your alarm 15 minutes early and use this time to get in 15 minutes of exercise. It can be anything from a walk (or run ;) ) around the block to a quick circuit of exercises using hand weights and your body weight for resistance. Shoot, there are even exercises that you can do while still lying in bed that will burn calories and increase your strength! Don't assume that if you can't dedicate 30 to 60 minutes of exercise a day that there is no benefit in giving what you can. As you make this lifestyle change, it is important to remember that it is not "all" or "nothing". It is a process. If you can find just 15 minutes now chances are that with time you will grow that 15 into 30 or 60 or more as you find motivation in your improved energy levels and decreasing numbers on the scale. I started out dragging my half asleep body to the treadmill each morning to run just 1 mile before work and now I average 8 miles (with much less protest from my body).
2. Is your commute to work filled with stoplights or traffic jams? Do you spend 10 minutes or more waiting to pick up your kids from school or soccer practice? Use that time to your advantage. Here are some exercises that you can do in your car. *Caution: These exercises are to be done when your car is not moving. Do not become a hazard on the road just to burn a few extra calories. ;)
a. Hold your abs in by pulling your belly button in toward your spine and hold it for 20 second.
b. Squeeze your knees together and hold for 20 seconds to work those thighs.
c. Squeeze your bottom together and hold for 20 seconds to work the booty.
d. Put a hand weight in your car and do bicep curls by bending and straightening your elbow. Start at 3 pounds and 20 reps.
e. Squeeze your shoulder blades together and hold for 10 seconds. This one works great to improve posture. Especially that slumped over posture we all get when we drive.
f. And of course the always fun "Car Dancing"! Rock it out! Those calories will count just like those burned through traditional means. :)
3. Involve your kids. Take them for a walk or bike ride. Take them to park and walk laps around the playground. If you have little guy at home, use him as your weight by lying on the floor and lifting him up and down. He will have a ball and you will tone those arms. This is also a great opportunity to teach your kids the importance of physical activity.
4. Use your lunch break to it's fullest potential. Do you get 30 minutes for lunch? Take the first 15 to go for a walk (outside is nice but you can also walk the stairs if you work in a large office building). Speaking of workouts in the office, you can also do car exercises a, b, c, and e while sitting at your desk.
5. Make the stairs your new best friend. I think that just about everyone who lives in a two story house makes a pile at the bottom (or top) of the stairs with the intent that when they make a trip up they can take all of it at once, saving them a few trips. I say take those trips! Each one is an opportunity to strengthen your legs and butt!
6. Choose a book over the TV. Reading a book burns more calories than watching TV for the same amount of time. Yes, its true! This is an actual way you can burn more calories by sitting still! :) We can't forget to exercise our brains! A healthy brain is also an essential part of healthy aging.
7. Instead of watching TV before bed, try 15 minutes of yoga. It is a wonderful way to relax and release the stress of the day which will promote more restful sleep. Not to mention the strength, flexibility, and calorie burning benefits of yoga.
If you did all of these (and I'm sure they won't all fit into your life) you could "sneak" in approximately 75 minutes of exercise a day. The great thing about exercise is that it is cumulative. So those 75 minutes of exercise spread out during the day is the same as if you had exercised for 75 minutes straight. Sweet, huh? But don't limit yourself to these suggestions. Try to find additional ways to "sneak" exercise into your unique day. When you do please share them in the comment section for everyone's benefit. :) Remember a lifestyle change is about baby steps and the first one is always the hardest. Believe that you can do it, and you can!
Thursday, September 8, 2011
DIY Instructions For Creating Your Own Running Addiction
A sure sign of addiction is withdraw symptoms. The withdraw symptoms are real, as any runner will tell you. They range from irritability, to anxiety, to simply an overall feeling of being "off". My personal opinion is that this is because our bodies were designed for regular physical activity. In order to function at optimal capacity, our bodies need this like they need food and water. I know that when I am hungry I often feel irritable, anxious, and "off".
The benefit of a running addiction is the never ending commitment to the sport. This is what gets me out of bed at 3:15am to get my 8 miles in before work. This is what drives me to sign up for, train for, and run half marathons. This is what pushes me on a long run to go the extra mile. This is what creates the feeling of enjoyment that I get from running.
I didn't start out addicted. I had to fuel my addiction. In the beginning it was difficult for me too. Shoot, some mornings it is still difficult. That is the nature of the sport. Do not let that deter you. Stay the course and your hard work and commitment will pay off in ways you can only imagine. In order to assist you in fueling your addiction I have compiled a list of ways to become addicted.
1. Print out the Couch to 5K training program and cross out each day as you complete it. Studies have shown that crossing things off a "to-do" list produces a surge of Serotonin in the brain which creates a feeling of well-being.
2. Sign up for a 5K and run it! There is an amazing sense of accomplishment from setting a goal, working hard toward that goal, and eventually achieving that goal.
3. Once you get to the point where you can run 3 miles, do it 3 to 4 days week. Studies have shown that you have to run 3 miles for the endorphins to kick in. Once you are regularly running 3 miles you will be amazed at how your body seems to want to try for that extra mile. During a particularly "easy" run you will find yourself saying "I think I can do 4 miles today" and you will be right!
4. Become a professional goal maker. Make goals for pace, weekly mileage, monthly mileage, long run mileage, or anything else you find motivating. Then push yourself to meet your goals. The sense of accomplishment from meeting your goals will drive you to run, run, run.
5. Reward yourself for meeting your goals. Decide what will motivate you. New heels? New running capris? New running shoes? A massage? New Coach bag???
6. Find a time to run that works for your schedule. I recommend running in the morning because that endorphin rush will leave you feeling good all day. You will have to assess your day and find what works best for YOU.
7. When you are feeling stressed, go for a run. Not only will this help to relieve your stress in a healthy way, but this will also facilitate the paradigm that not only does your body need to run, but running is beneficial to your body.
8. Try different environments to find the one that inspires you. Trail runs? Treadmill? Road runs? Track runs? With a partner? Without a partner? Try it all!
The most important thing when developing your running addiction is to stick with it. Just because it is difficult (in the beginning) does not mean it is impossible. Believe that you can do it, and you can!
Happy Running! :)
Tuesday, September 6, 2011
Looks Like Michael Weston Was Right About The Yogurt...
Yogurt is so underappreciated. That yummy goodness is full of protein, calcium, Vitamin B-2, Vitamin B-12, potassium, magnesium and of course those amazing probiotics sometimes referred to as "live, active cultures" on the label. The health benefits packed into that little carton are nothing short of extraordinary. Here is the low-down:
- Probiotics have been found to kill microbes in the mouth that cause bad breath and periodontal disease making you less likely to suffer from tooth loss (Who doesn't want teeth? They are pretty important! Just ask the 80+ crowd that are gumming their steak every night.)
- Diets rich in low-fat diary decrease the risk for high blood pressure by 31%
- Low-fat yogurt has been linked to improved memory
- Probiotics have been found to increase Serotonin and Dopamine in the brain resulting in improved psychological well-being (I know a lot of people who could benefit from some "improved psychological well-being". I know what I giving for christmas this year ;) )
- Probiotics prevent urinary tract infections by killing harmful bacteria
- Prevents diarrhea and constipation
- Decreases the risk of cardiovascular disease by having a heart protective effect on lipoproteins
- Decreases seasonal allergies by balancing the bacteria level, which is often "off" in allergy sufferers
- Decreases risk for cancer of the bladder (by 40%), liver, esophagus, head and neck, stomach, and colon
- It has also been found to decrease the symptoms of PMS
- Decreases symptoms of Inflammatory Bowel Disease
- Boosts the immune system which enhances resistance to and recovery from infection, with a 20% decrease in length of gastrointestinal and respiratory illness noted
- The calcium also increases the strength of bones which can decrease the incidence of osteoporosis and decrease the risk of fractures
- Studies have even shown that yogurt helps stop fat storage and increases fat burn. One study in particular found that by eating 3 servings of yogurt a day participants on low calorie diets were able to lose 61% more fat including 81% more belly fat than their non yogurt eating counterparts. (who couldn't use a little less belly fat??)
The fine print:
The best yogurt to eat is greek yogurt which is strained 3 times (vs. 2 for traditional yogurt) which makes it thicker. It also has more protein and less carbs but the calorie count remains about the same.
It is also best to choose yogurt that does not have any added sugar (usually in the form of high fructose corn syrup). If you need a little added flavor I suggest adding your favorite fruit. If you are not a yogurt eater and don't feel that you can go straight to the no sugar added, greek yogurt then I suggest trying traditional yogurt and working your way up. Even if you never get the greek ( I admit this is a transition I need to make) you will still get the health benefits from traditional yogurt.
* Information referenced in this post can be found on Medscape, WebMD, and Dr.Oz's realage.com
- Probiotics have been found to kill microbes in the mouth that cause bad breath and periodontal disease making you less likely to suffer from tooth loss (Who doesn't want teeth? They are pretty important! Just ask the 80+ crowd that are gumming their steak every night.)
- Diets rich in low-fat diary decrease the risk for high blood pressure by 31%
- Low-fat yogurt has been linked to improved memory
- Probiotics have been found to increase Serotonin and Dopamine in the brain resulting in improved psychological well-being (I know a lot of people who could benefit from some "improved psychological well-being". I know what I giving for christmas this year ;) )
- Probiotics prevent urinary tract infections by killing harmful bacteria
- Prevents diarrhea and constipation
- Decreases the risk of cardiovascular disease by having a heart protective effect on lipoproteins
- Decreases seasonal allergies by balancing the bacteria level, which is often "off" in allergy sufferers
- Decreases risk for cancer of the bladder (by 40%), liver, esophagus, head and neck, stomach, and colon
- It has also been found to decrease the symptoms of PMS
- Decreases symptoms of Inflammatory Bowel Disease
- Boosts the immune system which enhances resistance to and recovery from infection, with a 20% decrease in length of gastrointestinal and respiratory illness noted
- The calcium also increases the strength of bones which can decrease the incidence of osteoporosis and decrease the risk of fractures
- Studies have even shown that yogurt helps stop fat storage and increases fat burn. One study in particular found that by eating 3 servings of yogurt a day participants on low calorie diets were able to lose 61% more fat including 81% more belly fat than their non yogurt eating counterparts. (who couldn't use a little less belly fat??)
The fine print:
The best yogurt to eat is greek yogurt which is strained 3 times (vs. 2 for traditional yogurt) which makes it thicker. It also has more protein and less carbs but the calorie count remains about the same.
It is also best to choose yogurt that does not have any added sugar (usually in the form of high fructose corn syrup). If you need a little added flavor I suggest adding your favorite fruit. If you are not a yogurt eater and don't feel that you can go straight to the no sugar added, greek yogurt then I suggest trying traditional yogurt and working your way up. Even if you never get the greek ( I admit this is a transition I need to make) you will still get the health benefits from traditional yogurt.
* Information referenced in this post can be found on Medscape, WebMD, and Dr.Oz's realage.com
Saturday, September 3, 2011
The Weight of Your Weight
The United States is facing an obesity epidemic. One Billion people are considered overweight (having a BMI of 25 to 30) and 300 million are considered obese (having a BMI of 30 or more). A 2005 study reported that 60.5% of the US population was overweight and 23.9% of the population were obese and the numbers are on the rise. As parents our weight and health habits have a direct effect on our children. A child with one overweight parent has a 40% chance of becoming overweight themselves and if both parents are overweight that chance doubles to 80%. Overweight and obesity rates have doubled in children and tripled in adolescents since 1980. One study I reviewed even reported that 25% of pets in the US are obese and that obese pets were more likely to have obese owners! It is imperative that we make a change-not only for our health and well-being but for the health of our children and future generations.
Obesity not only contributes to 300,000 deaths a year in the US but it also robs individuals of their health and quality of life. If you are overweight or obese here is a peek at what you can look forward to:
- hypertension
- diabetes
- coronary artery disease
- low back pain
- knee osteoarthritis
- impaired fertility
- neonatal mortality and malformations
- depression
- cancer- endometrial, cervical, breast, ovarian, and colon
- obstructive sleep apnea
- gastroesophageal reflux
- gallstones
- asthma
- stroke (Strokes are on the rise for women aged 45-55 which researchers feel is directly related to diet and lack of exercise.)
- and heart attack, just to name a few.
The good news is that it is never too late make a change. Managing your weight and choosing to adopt a healthy lifestyle at any age will improve your overall health and decrease your risk for all the previously mentioned ailments. The only thing standing between you and a long life of good health is-you. I encourage you to make the commitment to yourself and your children to make the change. We need to make healthy living an epidemic in the US. Which brings me back to the reason for this blog. Spread the word. If you have friends or family who want or need to make a change, tell them about this blog. Educate them on what you have learned. We can effect positive change one pound at a time.
For your convenience I have added a link to a BMI calculator to my Best.Links.Ever section. If you dont already know your BMI, I encourage you to find out. :)
*All research for this post can be found on Medscape.
Obesity not only contributes to 300,000 deaths a year in the US but it also robs individuals of their health and quality of life. If you are overweight or obese here is a peek at what you can look forward to:
- hypertension
- diabetes
- coronary artery disease
- low back pain
- knee osteoarthritis
- impaired fertility
- neonatal mortality and malformations
- depression
- cancer- endometrial, cervical, breast, ovarian, and colon
- obstructive sleep apnea
- gastroesophageal reflux
- gallstones
- asthma
- stroke (Strokes are on the rise for women aged 45-55 which researchers feel is directly related to diet and lack of exercise.)
- and heart attack, just to name a few.
The good news is that it is never too late make a change. Managing your weight and choosing to adopt a healthy lifestyle at any age will improve your overall health and decrease your risk for all the previously mentioned ailments. The only thing standing between you and a long life of good health is-you. I encourage you to make the commitment to yourself and your children to make the change. We need to make healthy living an epidemic in the US. Which brings me back to the reason for this blog. Spread the word. If you have friends or family who want or need to make a change, tell them about this blog. Educate them on what you have learned. We can effect positive change one pound at a time.
For your convenience I have added a link to a BMI calculator to my Best.Links.Ever section. If you dont already know your BMI, I encourage you to find out. :)
*All research for this post can be found on Medscape.
Thursday, September 1, 2011
"Hi. My Name Is Rebecca And I Am A Chocoholic."
There is a real possibility that I may actually be a chocoholic. I did, after all, have a chocolate wedding cake complete with chocolate icing...yummy. Fortunately for me (and Hershey's as I could probably single handedly keep them in business) I may be saving my own life with my daily indulgence.The benefits of the flavanols in dark chocolate include:
- decreased blood pressure
- decreased cholesterol
- deceased inflammatory compounds in the body
- improved skin texture, thickness, hydration, and blood flow (read as increased beauty! Yes, you read it here- chocolate makes you beautiful! )
- 25% improved skin protection from the sun
- increased levels of good bacteria in the digestive system which slows the growth of disease causing bacteria and organisms and increases vitamin synthesis
- Furthermore, researchers found that women over the age of 70 who eat chocolate at least once a week cut their risk of being hospitalized or dying from heart failure by 60%!
- And a study just released last week concluded that those who regularly ate chocolate had a 37% decreased risk of cardiovascular disease and a 29% decreased risk of stroke!
The studies that I looked at were inconclusive on the link between chocolate and mood but the Lenten Rebecca who abstains from chocolate every year begs to differ! :)
Now for the fine print:
You should not eat chocolate with milk as it has been found to impair the body's ability to absorb all that life saving good stuff.
You should aim for dark chocolate that is 70% cocoa (or as close as you can get). This is basically the amount of pure cocoa in the chocolate with the remainder being sugar. Milk Chocolate has about 10% -30% cocoa. Hershey's milk chocolate has 11% cocoa and their Special Dark has 45% cocoa. They also happen to make a 60% cocoa bar which in my opinion is amazing but I am always on the look out for the higher % chocolates since more cocoa means more health benefit.
It is also important to limit your intake to 1 oz per day to avoid the negative effects of the sugar on your health (and your waistline). One oz of dark chocolate has about 151 calories.
For my fellow chocoholics out there who are devastated to learn that their beloved milk chocolate is not included in the "power food" label-no need to fret. I too swore that I could never love dark chocolate like I loved my precious milk chocolate but just as a mother is able to love her second born as she does her first, I too was able to love dark chocolate (this is also good news for my future children as I absolutely adore my son). As a matter of fact I might even love it more since I feel not even a twinge of guilt when I partake in the sweet goodness that keeps me sane and apparently saves my life. My advice to you, start at 45% cocoa and gradually move up as you acquire a taste (and appreciation) for the dark version of our best friend.
*All research for this post can be found on Medscape and Realage.com (the website run by Dr.Oz and Dr. Roizen). All opinions are mine :)
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