Stretching for weight loss

Stretching and weight loss.

From reducing blood pressure to helping you manage stress, there are many benefits associated with an exercise program. But, one of the most important aspects of your workout takes place after you finish: it’s your post-stretch.

Some of the benefits associated with stretching include decreased muscle tension and soreness, improved posture, and decreased risk of injury. Reducing the risk of injury is especially important for people just beginning an exercise or weight loss program. There is nothing more frustrating than committing to change and then being unable to stick with it because you are side-lined by pain or injury.  

Make the most out of stretching: 

• Stretch muscles only after they are warm! “Cold” muscles that haven’t been warmed up properly should not be stretched because this can increase the risk of injury. Warm up for a few minutes or wait until after your walk before stretching.
• No pain, lots of gain! If you stretch to the point of pain, muscles will contract to protect your joints from injury; this is exactly the opposite of what you’re trying to achieve! So, go slow, and stretch to the point of tension – not pain!
• Take a deep breath! Breathing helps the muscles (and you) relax so continue to take full, deep breaths while stretching. You can even use your breath to time your stretch by holding each stretch for 3-4 deep breaths (about 15-30 seconds).
• Don’t bounce! When you stretch a muscle, take your time getting into the stretch and then hold it. Holding your stretch gives the muscle time to relax and is more effective.

Here are some stretches to include in your post-walk routine:

1. Calf Stretch: step forward with your left leg and keep your right foot on the floor (toe pointing forward, heel down on the ground). Lunge forward by bending the left knee (it should line up directly over the ankle, not over your toe). Continue to press the right heel into the ground and don’t let it come up. You should feel this in the lower part of your right leg (calf and ankle). Hold for 15-30 seconds, repeat on the other side.
2. Hip Flexor Stretch: keep your left leg back in the lunge position. Come up on your left toe and tuck your hips under your body (think of a puppy dog tucking his tail between his legs). You’ll probably feel that stretch right away in your hip flexors, at the top & front of your hip. If you need a deeper stretch, you can bend the right knee a little bit. Hold for 15-30 seconds, repeat on the other side.
3. Hamstring Stretch: step one foot forward with your heel on the ground, toe up. Keep your toe up and bend at the hips with a flat back until you feel the stretch on the back of your thigh. Think about bringing your heart towards your knee; don’t let your forehead lead towards your foot – this will cause your back to round. Hold for 15-30 seconds, repeat on other side.
4. Outer Thigh Stretch: sit down and pick up your right leg; leave your left foot on the ground. Cross your right ankle just above your left knee; your right knee should fall out to the side. When you look down, it should look like the number 4 or a triangle. Flex your right foot. If you don’t feel the stretch on the outside of your leg, lean forward just a little bit. If you feel too much, straighten out the left leg.

HEALTHeME Part of a Panel with State Treasurer Cowell

HEALTHeME is excited to be considered one of North Carolina’s most promising companies. On Wednesday, September 14^th, HEALTHeME CVO Sloan Rachmuth was invited to sit on a panel with State Treasurer Janet Cowell to discuss North Carolina’s Innovation Fund and other strategies for growing companies to secure funding.

The North Carolina Council for Entrepreneurial Development (CED), whose mission is to attract entrepreneurs and growing companies to North Carolina, arranged the panel. Growing companies, like HEALTHeME, help accelerate entrepreneurship by attracting attention to growth-phase companies and providing mentorship to others within the community.

Can you control your health destiny?

Exercising 10 minutes a day boosts health.

Good news: new research says you are in control of your own disease destiny.   Your DNA determines what color eyes you have and how tall you are, but your family history doesn’t have to dictate whether or not you develop chronic conditions.  Even making small lifestyle changes can have a huge impact on your health.  

A new study analzyed the health habits of more than 200,000 Americans over 10 years. Researchers found that walking and eating more veggies can decrease a person’s risk for developing type II diabetes, even if the individual was overweight! 

Based on study findings, a woman with a healthy BMI who exercises regularly, eats a healthy diet, doesn’t smoke, and drinks moderately is 84% less likely to develop diabetes than her less-than-healthy counterpart; a man following a similar healthy lifestyle is 72% less likely to develop diabetes than his unhealthy counterpart. Although following a healthy lifestyle helps decrease a person’s risk for developing diabetes, researchers point out the most important predictor for developing diabetes was weight.

Diabetes isn’t the only disease healthy living can protect against. A recent report issued by the World Cancer Research Fund stated that 2.8 million cases of cancer could be prevented each year if people followed a healthier lifestyle. Surprise, surprise: according to this report, increasing healthy behaviors (physical activity and diet) and decreasing unhealthy behaviors (smoking and alcohol consumption) could dramatically reduce cancer and death rates.

Many people focus on what the scale says as an indicator of health but it’s important to recognize your weight is just one piece of the puzzle. Behaviors you can control, such as exercising ten minutes every day and eating 5-9 servings of fruits and vegetables, can improve your health and prevent disease.

Help Your Heart by Going Meat-Free.

We care about your heart!

Heart disease is the number one killer in America. What makes this statistic even more staggering is the fact that heart disease is virtually unheard of in many cultures around the world. Several doctors leading the fight against heart disease claim the American diet is to blame!

In one article, Dr. Caldwell Esselstyn Jr., a Cleveland Clinic physician, discusses the benefits of a vegan diet and its ability to prevent or reverse heart disease. A vegan diet means no animal-based products: no meat, no dairy, and no eggs. According to this article, a heart-protective diet also includes no added oils. But the list of “no-no’s” on this plan may be worth the sacrifice! Dr. Esselstyn has been working with patients since 1985 and has seen reduction of the blockages in the blood vessels of his patients’ hearts when patients follow this diet.

Dr. Dean Ornish, a well-known physician, also promotes a plant-based diet full of fruits, vegetables, and beans to prevent or reverse heart disease. One of Dr. Ornish’s heart-smart diet converts is former President Bill Clinton. In a recent interview, former President Clinton discusses his “past-life” as a burgers-and-fries kind of guy. However, he also suffered from heart disease, landing him in the hospital multiple times. He claims overhauling his diet has improved his heart health and helped him lose more than 20 pounds.

These reports come on the tails of a recent study that found eating red meat raises your risk of type II diabetes. According to this study, replacing one serving of meat with one serving of low-fat dairy, nuts, or whole grains each day could cut your risk of type II diabetes by 16-35%!

If you can’t eat meat or other animal by-products, then what can you eat on this heart-healthy diet? Your shopping list might include some of the following:

• Tofu
• Beans/legumes
• Vegetables, especially green, leafy veggies like kale and Swiss chard
• Fruits
• Nuts & nut butters
• Whole grains, especially protein rich quinoa
• Soy/Almond Milk

So, even if you aren’t ready to “veganize” your diet, you might want to consider taking a little meat out of your diet and trying one or two of these heart-smart options.

Top way to train your abs: Pilates

Pilates for weight loss and ab strength.

Hollywood swears by Pilates to keep  fit & fabulous and millions of people gain strength, stability, and relief from back pain thanks to a regular practice.  

Joseph Pilates developed the Pilates method of exercise in the early 1900’s. Pilates is well known for its’ focus on core strength, proper alignment, and good posture. One classic study has shown that Pilates exercises are more effective than crunches at activating all the major abdominal muscle groups, including the rectus abdominis (front of your belly) and external obliques (the muscles on your sides).

We bet some of these perks make you want to roll out your mat and give Pilates a try!

• Burn, baby, burn! Pilates does burn calories! No, not as many as running a 5K but a 45-minute intermediate level class can burn approximately 270 calories!
• Get your back in shape! According to one study, people with chronic low back pain who participated in a regular Pilates program experienced less pain and less disability than people treated with more traditional methods. Of course, if you suffer from back pain, you need to work with your healthcare provider to evaluate your readiness for a Pilates program.
• Get stronger! Although Pilates is a great way to strengthen your abs and low back, those aren’t the only muscles Pilates targets! Pilates can strengthen your upper body & tone your lower body.
• Be flexible! Pilates exercise programs can improve your flexibility!
• Battle the bulge! According to a study presented at an American College of Sports Medicine conference, participants who engaged in a regular Pilates program saw weight loss and significant improvements in their body mass index.
• Be gentle! Pilates is a low-impact form of exercise and can be modified to give you a workout while still being “easy” on your joints.
• Tune into your body & tune out your worries! Pilates requires you to “be present”, meaning that you have to tune into your body and listen to what it is telling you. This leaves less space for other thoughts to clutter your mind and leaves you feeling relaxed!

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Exercise slows aging better than any miracle drug can!

Exercise helps you live longer!

If you could take a pill that would extend your life and help prevent memory loss and lose weight, how many hours would you stand in line to get that pill?  How much money would you pay for it?  More and more studies are suggesting that there is indeed such a medicine, but it doesn’t come in pill form. This “medicine” simply requires that you lace up your shoes and go for a walk.

The Centers for Disease Control and Prevention recommend adults accumulate 150 minutes of moderate physical activity each week. Recognizing that this goal is difficult for many people to achieve, researchers wanted to find out if exercising about half that time would still be helpful. In a recent study, researchers found that people who exercise just 15 minutes per day decreased their risk of death by 14% and extended their life expectancy by three years versus those who didn’t exercise at all.

Exercise can help you live longer and several recent studies indicate that exercise can also enhance the quality of that longer life by helping your brain stay healthy! Researchers analyzed data from a previous study and found that regular exercise helped delay cognitive decline. They also found that physically active people were 5-7 years younger (cognitively) than their non-active counterparts. This is significant because cognitive decline precedes many forms of dementia, including Alzheimer’s disease.

The take-home message is: get moving! If you can’t carve-out 30 minutes to dedicate to a workout, don’t throw in the towel. Small amounts of exercise can have a huge impact on your quality of life and even just a few minutes can literally add years to your life!

Red Meat Consumption May Equal Diabetes

Red meat is a staple of the American diet. Many people feel burgers and “dogs” are a necessity at ballgames. And, in restaurants, there is a “bigger-is-better” mentality when it comes to steak. But, new research may have you thinking twice before you order your next filet.

A recent study found that eating processed meat or red meat increases your risk for type 2 diabetes. Researchers analyzed the diets of more than 200,000 people and did a larger analysis of other published studies. They found eating 4 ounces of red meat per day increased the risk of developing type 2 diabetes by 20%. Consuming just 2 oz. of processed meats, like bologna, salami, bacon, and sausage, increased the risk of type 2 diabetes by 50%! A 4 oz. serving is about the size of a deck of cards; 2 slices of lunchmeat is a 2 oz. serving of meat.

Nuts and low-fat dairy products are great sources of protein, are heart-healthy, and proven ways to trim your waistline. This study adds another reason to include these foods in your diet: Researchers found substituting nuts, whole grains, or low-fat dairy for one serving of meat every day could decrease your risk of diabetes by 16-35%.

Here are a few other high protein foods you can use instead of red or processed meats:

• Egg whites
• Fish, especially heart-healthy salmon
• Legumes (lentils, black beans, kidney beans, and chick-peas)
• Soybeans (edamame, tofu, and soy burgers)
• Low-fat dairy products, especially Greek yogurt which has twice the protein of regular yogurt

Skip the bacon and make Greek yogurt your breakfast side-of-choice. At your next cookout, try throwing some soy-burgers on the grill. Decrease your risk of type 2 diabetes by making some easy substitutes and you’ll be one step closer to a healthier you.

‘Cause You’ve Got…Personality!

Personalized texts help weight loss.

If you’ve ever wanted to lose a few pounds, you might have considered taking up jogging, hiring a personal trainer, and swearing off dessert for the rest of your life. But, have you considered taking a personality test? New research indicates your personality type may be the key to weight loss.

A new study analyzed data collected on 2,000 people over the course of 50 years and examined the effect of personality type on weight and body mass index (BMI). They classified people into five groups based upon their personality traits: openness, conscientiousness, extraversion, agreeableness, and neuroticism. Here’s a quick break down of these personality types:

• Openness: people in this group are often imaginative, insightful, curious, and open to new experiences
• Conscientiousness: the characteristics associated with this type include thoughtfulness, detail oriented, goal oriented, and good impulse control
• Extraversion: people in this group are often very social, talkative, excitable, assertive, and emotional
• Agreeableness: these individuals are often very kind, affectionate, trusting, and willing to compromise
• Neuroticism: individuals in this group are often anxious, irritable, sad, and moody

Researchers found impulsive people weighed the most, with the most impulsive types weighing an average of 22 pounds more than the least impulsive people. It appears that impulsivity is linked to unhealthy behaviors, like binge eating and excessive alcohol consumption. Impulsive types score high in the neurotic and low in the conscientious categories, making them prone to “give in” to impulses (like eating the bakery cupcake) and emotional eating (as a result of high anxiety and sadness). Other types that weighed in a little heavier: risk taking, antagonistic, cynical, competitive, and aggressive personality types.

Those who were classified as conscientious weighed the least. Conscientiousness is typically associated with the type of restraint and commitment needed to sustain a healthy lifestyle. One of the behaviors of conscientious people that helps them be successful in weight loss programs is goal-setting. In addition, they really weigh-out their decisions (Hmmm…do I really want that dessert? If I eat that, I have to walk extra. Nope, I think I’ll pass!).

It’s important to realize that your personality doesn’t destine you to struggle with your weight, although some traits and characteristics may make it more difficult to lose weight. And, while you can’t necessarily change your personality, these studies point to the importance of weight loss programs, like HEALTHeME, that take into account your unique personality type. Such programs can help you overcome those traits that make weight loss difficult and reinforce actions, like setting goals, that will help you be successful.

When registering for your HEALTHeME program, the questions you answered help us tailor the program and messages you receive to match your weight loss type. Plus, the more you interact with the program (by answering texts and tracking your data), the more personalized your program becomes. A weight loss program that recognizes and speaks to your specific personality may be the best tool to help you reach your weight loss goals!

Cardio or Weights? What's Best?

Strength training - great for the heart and weight loss.

Okay, you already know exercise is good for you. Aerobic exercise, also known as cardiovascular exercise, improves your endurance; strength training makes you stronger. But, what type of exercise is best for heart health? Many would think the answer to this question is a no-brainer: cardiovascular training is the way to go.  However, a new study indicates that a combination of strength training and aerobic exercise is best for your heart.

Researchers looked at three groups: one group did strength training only; one group did aerobic exercise only; and one group did a combination of both. Although the aerobic exercise group lost weight and trimmed their waistline, the combination group was the winner. Participants who did both aerobic activity and strength training lost about four pounds, dropped one inch from their waistline, and saw a decrease in several risk factors for heart disease and diabetes, including a decrease in blood pressure.

Another study found that twice-weekly strength training was an effective way to prevent the age-related increases in abdominal fat in women. Preventing or decreasing the amount of abdominal fat is important for heart health. The accumulation of abdominal fat is associated with increased blood pressure, increased risk of heart disease, and insulin resistance.

While aerobic exercise improves your cardiovascular endurance and makes your heart and lungs function more efficiently, there is something special that happens when you add weight training to the mix.  Try to include strength training in your routine two days each week, doing one exercise for each major muscle group. It will only take about 15 minutes and your heart will thank you.

Sodium & Potassium: Finding the Balance

To say salt isn’t good for us isn’t exactly headline news. Most people, especially those with high blood pressure, know it’s important be mindful of their sodium intake. A recent study takes this advice further, suggesting a diet rich in potassium is an important partner to a low-sodium diet.

Researchers for the Center for Disease Control, Emory University, and Harvard University examined the habits of over 12,000 Americans. They found people who eat a diet high in sodium and low in potassium have a 50% increased risk of death (due to any cause) and twice the risk of death from a heart attack. This is an important finding because the average American eats approximately 3,300 mg of sodium per day, which is about twice the recommended daily amount. Add to that the fact that most Americans do not meet the daily recommendation of 4,700mg of potassium, and you have a recipe for disaster.

Sodium is a naturally occurring substance found in many foods. Your body holds on to excess water in an effort to eliminate, or wash out, the sodium. When you have high blood pressure, this can be dangerous because the extra fluid raises your blood pressure even more. Since salt is made up of mainly sodium, it’s often at the heart of the issue.

So, what role does potassium play to help balance your blood pressure? Several studies, including a study published in the journal Hypertension, indicate eating a diet high in potassium actually lowers blood pressure. Although scientists aren’t sure how potassium does this, they believe it has something to do with the way potassium acts on your blood vessels. By either preventing the contraction of blood vessel walls or by promoting relaxation of the vessel walls, potassium decreases the pressure that blood places on the blood vessels – which is what blood pressure is all about.

Here's the bottom line: eat fewer processed foods and more fruits and veggies. Processed foods are high in sodium and low in potassium - exactly the combination that increases the risk of heart disease. Fruits and vegetables provide plenty of potassium, and, as long as you don't sprinkle extra salt on top, provide a healthy amount of sodium.

Goal setting tips for weight loss.

Never give up on your weight loss goals.  Never.

For many of us, the prospect of losing weight can be overwhelming. We feel we have to overhaul our diet, swear-off sweets, and exercise everyday…starting tomorrow! In the short-term, we come out of the gates strong, but then we burnout and lose ground on the positive changes we’ve made.

Sound familiar? If so, there is a better way to weight loss.   Instead of trying to revolutionize your life in one fell swoop; focus on changing your life and your health one step at a time by setting goals.

Goal-setting is an important skill and one that has been proven to help weight loss.  But, the kinds of goals you set may be the most important factor on your path to success. In one study, researchers examined the frequency of goal-setting for healthy weight loss. They found that people who set frequent goals related to specific actions, like increasing physical activity or recording their diet, were more likely to reach their goals than those who just set goals related to weight loss.

So, if weight loss is your ultimate goal, try setting weekly goals. Focus on one thing each week that you can control, like drinking more water one week and exercising for 20 minutes each day the next week. Setting weekly goals is a great way to stay on track to lose weight.

Here is a tool to help you set S.M.A.R.T. goals:

• Specific: Vague statements like, "I'm gonna exercise more" won't help you reach your goal. An example of a specific goal is, "I'm going to walk for 30 minutes 3 times this week."
• Measurable: Make sure you can measure your goal. If your goal involves drinking more water, a good goal would be, "I'm going to drink 16 oz of water before lunch every day".
• Attainable: If you've never run, trying to train for a marathon in a month probably isn't going to set you up for success!
• Relevant: Make sure your goal is something you actually want to achieve!
• Time-oriented: Set specific time-parameters for all of your goals. A good example is "On Monday, Wednesday, and Friday of this week, I am going to walk for 20 minutes before eating lunch".

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Calories What Counts: Quantity or Quality?

All calories are not created equal.

We’ve been told for years, “a calorie is a calorie in terms of weight loss”. Decrease your calorie consumption by 500 calories per day (by way of modifying your diet and exercise), and you will lose one pound per week. And, while cutting calories will help you lose weight, recent studies indicate the types of food you eat may be just as important as how much you eat.

One 2010 study found that eating processed foods may have a profound affect on obesity. Researchers examined the post-meal energy expenditure for people who ate either processed foods or “whole” foods (less processed foods including whole grains). What they found was the post-meal energy expenditure for people who ate the processed foods was 50% lower than those who ate “whole” foods. Since the subjects in this study ate the same number of calories, researchers concluded the processed foods may be contributing to weight gain.

In a more recent study, researchers found that people who drink diet sodas were more likely to be obese than their non-drinking counterparts. It’s true that diet soda has zero calories. But, even with no added calories, the waistlines of diet soda drinkers grew 70% more than those who avoided sodas. Those who drank two or more diet sodas per day saw their waist circumference increase by 500% over non-drinkers.

Traditional thinking says if you cut out the calories of soda, weight loss is a given. However, according to one article, we can’t fool our brains with empty calories. From increasing blood sugar to simply triggering our desire to eat more, diet sodas may not be as harmless as you may think.

The moral of the story? Focus your efforts on “whole”, non-processed foods. Things like fruits, vegetables, and whole grains will help weight loss. And, if you’re a soda drinker, the non-processed rule applies to you as well. Swap your soda for water or 100% juice for a healthier alternative.