Lose Weight by Tricking Your Brain

Weight loss can be complicated.

There's more to losing weight than just willpower.

Has this ever happened to you:  after working hard to lose weight, the scale starts tipping in the wrong direction?  Ever get utterly  frustrated throw in the towel?   A new study explains why there is more to this situation than just willpower.

A recent study published in the New England Journal of Medicine followed 50 people for over a year. What they found was that as people lose weight, their hormones respond by stimulating hunger and sending messages to “eat more”. The hormone gherlin tells us to eat more; the hormone leptin tells us to stop eating. When we lose weight, it appears that the body produces more gherlin and less leptin to try to encourage our body to regain the weight. From an evolutionary stand-point, this makes sense: if your body senses calorie restriction,  it sends messages to eat more in order to survive. But, from a dieter’s perspective, this is frustrating and explains why it is so difficult to maintain weight loss.

Here are simple strategies to help you “outsmart” your body for weight loss:

• Weigh yourself daily. One study found that people who weighed themselves daily were able to maintain weight loss; their counterparts who didn’t weigh themselves gained back at least 5 pounds. And being accountable for weigh-ins (like texting HEALTHeME or using your online tracker) helps people be more successful maintaining weight loss!
• Re-fuel with fruits & vegetables. Not only are they naturally low in calories and fat, they’re also high in fiber. Fiber keeps you feeling full and satisfied. So, when you’re body is telling you it’s hungry, fruits & veggies make a satisfying snack with staying power!
• Re-train your brain. One 2008 study found sugar can be an addictive substance. Get rid of the Halloween candy and make sure you only have healthy snacks on hand. Eventually, you can train your brain to crave healthy foods!
• Move your body. Exercise helps maintain a healthy body weight. Plus, exercise fights stress and boredom – both of which make you think you’re hungry, even when you’re not!
• Think before you drink. People who drink sodas, even diet sodas, weigh more than those who drink water. Plus, the signals your body sends when it is dehydrated can mimic the messages sent when you’re actually hungry! Aim for 6-8 glasses of water each day!

Healthy Living & Cancer Prevention

Healthy living.

October is Breast Cancer Awareness Month. In light of this devastating disease, it’s important to bring awareness to the link between healthy living and your risk of developing any cancer. According to the American Cancer Society, one out of every three cancer diagnoses can be linked to excess body weight, an unhealthy diet, or inactivity. Of these, excess body weight seems to be the most serious of the risk factors! In fact, 14%-20% of all cancer deaths are associated with overweight or obesity.

Increasing the amount of physical activity you get can help you maintain a healthy body weight and may also be an important cancer-prevention tool. A recent Japanese study found women who exercised 8-10 hours each week were more likely to enter menopause earlier than their inactive counterparts. This is significant because researchers believe that exposure to hormones, like estrogen, increase the risk of developing certain cancers. By entering menopause earlier, you decrease your exposure to some hormones, thereby decreasing your risk of cancer.  

But, exercise alone isn’t enough.  Healthy behaviors, like following a healthy diet and getting adequate sleep, are an essential part of cancer prevention. One study of almost 6,000 women found that exercise was only effective in helping prevent cancer if she also got at least 7 hours of sleep each night. Sleeping less than 7 hours nightly appeared to negate the cancer-prevention benefits of exercise.

Working towards a healthy body weight through regular physical activity, making healthy food choices, and getting quality sleep will do more than just help you fit into your favorite fall jeans! In fact, these changes may help prevent diseases like cancer and help you live a longer, happier life.

Think Before You Drink!

Soda packs on the pounds.

From sodas to sports drinks and sugary coffee concoctions, sweetened beverages are everywhere! And, most Americans drink at least one of these sugary beverages per day. According to the Centers for Disease Control and Prevention, the average male consumes 175 calories from beverages per day; the average woman consumes 94 sugary-drink calories daily. Even drinks you might consider “innocent”, like sports drinks and vitamin-enhanced water, contain calories and are loaded with sugar.

The average bottle of soda or juice has 2 servings per bottle and around 200-250 calories per bottle.

One recent study examined the effects of drinking juice versus eating the real fruit. Researchers found that people who drank juice gained more weight than those who ate fruit. Most juices are missing fiber, a key to feeling full and satisfied. So, even though you are consuming calories in these sugary beverages, your body doesn’t feel “full” and you continue to eat a regular meal on top of your calorie-dense drink. This leads extra calories and weight gain.

Interestingly, researchers of the aforementioned study also found that people who didn’t compensate for the extra fruits they were eating also gained weight! Although they didn’t gain as much weight as the juice drinkers, they did gain a few extra pounds. This brings up the key point that fruits and vegetables need to be eaten in place of, and not in addition to, high-calorie foods and sweetened beverages.

Finding the Right Exercise Intensity for Weight Loss.

Best Intensity for Weight Loss

Could exercise be a “magic bullet” for health?   It's certainly true that regular exercise helps prevent major diseases like cancer and diabetes; exercise can boost your mood, increase energy, and battle depression; exercise can also help weight loss.  A tough workout can also leave you feeling sore, tired, and ready to hang-up your workout gear for good.

Don’t love high intensity workouts? Here's some some good news:

"According to a recent study, women who participated in more moderate intensity workout sessions were happier, more energized, less anxious, and more likely to stick with their exercise program."

 

Moderate-intensity exercisers also reported increased levels of self-efficacy. Self-efficacy is the belief that you have the knowledge and ability to achieve a certain goal and is a key to weight loss. One study found that improved self-efficacy during the course of a weight loss program increased the amount of weight participants lost - a double bonus!

So, what exactly is moderate intensity?   Well, one of the easiest and most effective ways to gauge the intensity of your workout is using a rate of perceived exertion (RPE) scale. RPE scales involve assessing how hard you feel you are working. There are several scales out there but most people chose a 0-10 scale:

• 0 = sitting on a couch, totally relaxed
• 1 = very weak, very little effort
• 2 = weak, little effort
• 3 = moderate effort
• 4 = somewhat strong
• 5 = strong, challenging
• 6 = a little more challenging
• 7 = very strong, very challenging
• 8 = very, very hard
• 9 = extremely difficult
• 10 = hardest exercise you can imagine

Most people will be most comfortable exercising between 3-5 on the scale. Staying in the moderate intensity range may help you feel better after your workout and more likely to stick with your exercise program.

Fitness Myths De-bunked!

What's best for weight loss?

There's much fitness information and misinformation floating around that you may be left feeling baffled. Should I run or not run? If I do run, do I have to run barefoot? Then, to crunch or not to crunch? Let’s take a look at some common fitness issues.

• The crunch controversy

When you want to tighten your tummy, you might be tempted to drop and do a whole bunch of crunches. But, research indicates traditional crunches may not be the best way to train your core. One classic study found that Pilates exercises were more effective than traditional crunches for working the major muscles of your core (rectus abdominis and obliques). So, there may be better ways to train your tummy, but are crunches dangerous? Probably not if you’re careful about the way you perform them! Some experts suggest maintaining neutral position of your back is the key to performing a safe and effective crunch.

• Running realities

Contrary to popular belief, running isn’t just something for twenty-somethings! Several studies indicate running is not linked to a higher incidence of knee problems and may even be beneficial. If you’re ready to lace up your running shoes, you might be surprised to hear about a growing number of people who are running sans shoes. Is it safe and will barefoot running prevent injury? In one recent study, researchers found there is no difference between running barefoot or running in well-cushioned shoes with regards to injury. Quick Tip: start slow, build a good base of endurance by walking before you start jogging, listen to your body, and talk to your doctor before beginning any exercise program.

HIT it hard.

• Think you have to spend hours in the gym to be fit? One study demonstrates that less truly is more when it comes to getting your “fit” on! High intensity interval training (HIT), which involves short bursts of exercise followed by a brief period of rest, may provide the same muscle building benefits as longer, more traditional exercise sessions. Researchers in the study found that doing 10 one-minute bursts of exercise followed by one minute of rest 3 times per week elicited the same muscle-building effect as longer, more continuous exercise. Another, more recent study found high intensity interval training to be as effective as traditional training to reduce the risk of heart disease in children. However, this benefit was achieved with 85% less time! To be successful with this type of training, the intervals have to be high intensity; but that’s pretty do-able for most people because they know a break is coming.  A word of caution: make sure you have a base of endurance from some regular cardiovascular exercise before taking on high intensity interval training.

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.