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.

Overweight? Might Need To Get More Sleep.

Better sleep leads to better health.

Plenty of health problems, from obesity to migraines, have been linked to a lack of sleep. According to the National Sleep Foundation, adults need about 7 to 9 hours of sleep each night; less than that and it could be difficult to perform the most basic of tasks. Sadly, according to the National Health Interview Survey, at least 30% of adults get fewer than 6 hours of sleep each night.

So, if you find yourself among the one-third of sleep-deprived Americans, there are ways to improve your sleep habits. A recent report by ABC News outlines a few tips to help you get the kind of rest your body needs.

Some of the tips in the article may surprise you. One such idea is to skip your evening workout. We know exercise is a great way to manage stress and can help you sleep; but it also gives you a natural energy boost – something you definitely don’t want if you’re trying to get some shut-eye. So, the article recommends exercising early in the day. Also, eating dinner several hours before bed will help with digestion and make you more comfortable at bedtime. Another new tip: counting backwards from 300 by 30’s.

Here are a few more tips to help you sleep better:

• Decrease your caffeine intake and go caffeine-free after 2pm.
• Take a warm bath each night before bed.
• Make your bedroom a sanctuary. It should be a quiet place to relax (free of kids and pets); maintain a comfortable, cool temperature in your room; and make sure your mattress isn’t part of the problem.
• Establish a routine. Maybe it begins with meditation, a cup of tea, or a good book. Keep your routine consistent so your body starts to recognize the “cues” for bedtime.
• Go to bed and wake up about the same time each day. Sleeping in on days off will only throw your schedule off and it really isn’t possible to “catch up” on lost sleep.

Try just one of these tips every night this week and sleep tight.

Your Plate May Help You Lose Weight!

The food guide pyramid is now a thing of the past and in its place is a portioned plate designed to help weight loss. The United States Department of Agriculture (USDA) recently released MyPlate, a visual tool that should make it easier for people to make better food choices and serve up more reasonable portion sizes for weight loss.

MyPlate shows Americans what their plate should “ideally” look like, with 50% of the plate containing fruits and vegetables. This new tool is very different from the standard American diet, which is heavy in grains and protein. Many felt the food guide pyramid was confusing and not something that called people to make an immediate change. MyPlate, on the other hand, can help people make meal-time changes simply by comparing their plate to the new image.  This change could go a long way to help reach weight loss goals.

We all know it is important to eat fruits and vegetables, but controlling your portions may be one of the best (and easiest) routes to weight loss.  One study examined the effect of a portioned plate on weight loss in people with diabetes. Researchers found using a portion control plate not only helped people lose more weight than those who did not, but it also helped them decrease their medications. So, a visual image that is easy to understand may help people control portions, lose weight, and improve their health.

One concern about MyPlate is that it doesn’t help people understand the differences between foods, like whole grains versus refined products. However, the argument has been made that most Americans know what they should eat; but, they either don’t make the right choice or just eat way too much of it. In either case, this simple, user-friendly tool may help people be more mindful of the size, shape, and color of the foods filling up their plate.

World's Fastest Cure For a Bad Mood

Think happy thought.  Stay healthy.

Replace negative thoughts with positive ones and start getting happier instantly.

In a recent review, researchers examined over 160 different studies and found that happy people live longer, healthier lives. People who are happy and have a positive attitude also have fewer diseases than those who are negative, depressed, or anxious.  Not surprising, right?

A positive attitude is associated with a stronger immune system, fewer diseases, and a decrease in stress-hormones. Stress hormones not only contribute to a weakened immune system, but high levels are linked to obesity. On the flip side, being depressed, anxious, or stressed-out is associated with a greater risk of disease, illness, and a shorter life-span.

How can you put on rose-colored glasses and improve your outlook? Eating a healthy diet and managing your stress levels will help you view life in a positive light. Exercise is another proven way to boost your mood.

When you exercise, your body releases chemicals that make you feel energized, happy, and de-stressed. These chemicals are also thought to decrease the amount of pain people feel. In addition, regular exercise improves self-esteem and boosts your immune system. All of these things can contribute to a positive outlook!

Aim for 30 minutes of exercise 5-6 days per week to get yourself on the path to happiness. Be sure share your happiness with others; there is nothing more contagious than a positive attitude and a smile!

Weight Training for Weight Loss

Lose weight with weight training!

The results are in: weight training speeds weight loss.

Wanna shed a few pounds?  Tempted to jump on the nearest treadmill and stay there ‘til you’ve banished your belly fat?  Well, it’s true that cardiovascular (or aerobic) training boasts tremendous health benefits and burns calories. You’ll have to do more than just cardio to reach your goals. You need to add some weights to lose weight - simple as that.

In one article, strength training and aerobic training go head-to-head in an analysis of which is the better way to exercise. We know both are important but the article highlights certain benefits associated with strength training including injury prevention, improved self-image, and a boost to basal metabolic rate (the calories your body burns just to stay alive).

There are even more compelling reasons to spend some time with weights. In one study, researchers found that strength training for a mere 45 minutes per week can increase energy and prevent weight gain. Without altering their diet, study participants who did a very brief (about 11 minutes) strength training session three times per week, saw a big boost to their 24-hour energy expenditure. This helped prevent weight gain for the weight-lifting group. Although preventing weight gain may not sound like a big deal, when you consider that the average American gains 1 to 2 pounds per year, this is an important finding.

An analysis of a number of studies found strength training had a significant impact on metabolic syndrome. Metabolic syndrome (or cardiometabolic risk) includes several conditions that increase your risk for diabetes and heart disease. These factors include high blood sugar, obesity, and high blood pressure. Researchers found that adding strength training to your routine can decrease body fat, improve blood sugar control, and decrease systolic blood pressure.

 

The Center for Disease Control recommends that all adults include strength training 2 days per week, exercising most major muscle groups. And, while fitness centers are nice, you don’t have to have access to fancy equipment to make your body strong. You can use hand weights, bands, or just your body weight to help strengthen your muscles. So, while exercises like walking, jogging, biking, and swimming are an important part of your fitness routine and will help you reach your weight loss goals; don’t overlook the importance of pumping a little iron!

Blueberries & Weight Loss

What can’t these powerful little berries do? Well known for being loaded with antioxidant properties, blueberries are a low calorie treat that often top the list of healthy foods. New research suggests that there may be another reason to add a little blue to your plate: blueberries may help battle diabetes and help weight loss.
 

One study found rats who consumed blueberries, weighed less, had less abdominal fat, decreased cholesterol and triglycerides, improved glucose metabolism, and increased insulin sensitivity. There were even improvements for rats on a high fat diet, as long as blueberries were on the menu. This group of rats saw an improvement in the way their bodies use and store fat, plus an improvement in the way their bodies use glucose (blood sugar).

Another study confirms that blueberries may be a key in fighting the increasing rates of diabetes. In this study, mice were given a special blend of blueberry juice. The mice lost weight, ate less, and had lower blood sugar levels.

A more recent study found that blueberries helped prevent the development of fat cells. This is important because we know that it is very difficult to reduce the number of fat cells in your body. Once a fat cell has taken up residence, you can decrease the amount of fat in the cell, and if you work very hard, you can reduce the number of fat cells in your body. But it is much easier to prevent them from forming than it is to get rid of ‘em.

Don’t Let Stress Weigh You Down

 Stress is more than a feeling

Stress is a natural response to events or situations – positive or negative. But, when most of us talk about STRESS, we are referring to that frazzled, anxious, over-booked and under-appreciated feeling that leaves us wanting to run home and veg out in front of the TV.

Long-term stress can have some serious health consequences such as increased blood pressure, digestive problems, fatigue, depression, increased cholesterol, weakened immune system, and weight gain.

According to a recent study, chronic stress can also make it hard for your body to utilize glucose (sugar). This increases your risk for being diagnosed with conditions like prediabetes or type II diabetes. Plus, for people who have already been diagnosed with diabetes, chronic stress makes it much harder to manage their blood sugar levels.

You know stress isn’t a good thing for your body, but what can you do? There is one all-natural, low cost alternative to help manage your stress: exercise! It may be the chemicals in your brain released during exercise that help you feel better or the fact that regular exercise helps you lose weight and boosts your confidence. No matter the reason, one thing is for sure – exercise needs to be a part of every stress management plan.

Whether you enjoy walking, dancing, neighborhood basketball games, or yoga, one exercise session can generate 90-120 minutes of a “relaxation response”. Who doesn’t need that? So, be sure to include time for yourself (and your exercise sessions) in your busy schedule.

Weight Loss is NEAT!

Yes, shedding unwanted pounds is neat, but we’re actually talking about the effect of nonexercise activity thermogenesis (NEAT) on weight loss. In a recent NY Times article, researchers challenged the old thinking that you have to go to a gym or run a 5K to keep extra weight off. What they’ve found is that people who get lots of nonexercise activity live longer and weigh less.

Weight loss takes daily activity.

So, what is nonexercise activity thermogenesis? Researchers at the Mayo Clinic were trying to better understand why some people gain weight and others don’t, even when they are given a similar number of calories. People in the study weren’t allowed to engage in traditional exercise, but researchers soon discovered the people who didn’t gain weight (even though they were eating extra calories) moved around a lot more. They did things like running to the water fountain, doing chores, and being “fidgety”. Just these little activities – though not structured exercise – add up and help prevent weight gain.

Researchers have also found that when you sit still, your body’s ability to use insulin plummets in a single day; fat in your bloodstream isn’t filtered the way it should be; and your muscles basically hibernate. All of this contributes to weight gain. As if that isn’t bad enough, another study found that sitting more than 6 hours per day significantly increases your risk of dying.

What does this mean for you? Well, in a nutshell, it means you should move.  Nonexercise activities like fidgeting, tying your shoes, and parking further from your office may help you maintain a healthy weight. Even if you go to the gym after work, you aren’t counteracting the negative health benefits of sitting all day long. Be sure to take frequent breaks during your day to stretch or take a short walk. Perhaps most importantly, limit the time you spend watching TV! That is sedentary time and it literally shaves years off your life.

Your Brain and Weight Loss

You know your brain can help you lose weight, right?

“Am I really hungry?” This one simple question may help you overcome barriers, put aside years of yo-yo dieting, and reach your weight loss goals! Researchers have found that people who are mindful when they eat weigh less than those who eat without really enjoying their food. Studies also indicate that people who are overweight can lose weight simply by being more mindful at mealtime.

Don't go there.

One study found that a regular yoga practice could prevent weight gain and promote weight loss. But, yoga doesn’t burn many calories, leaving the researchers to wonder if there was something more to it. A follow-up study confirmed that it wasn’t so much about the practice of yoga itself that helped people shed unwanted pounds. Instead, the key is that the practice of yoga helps people become more aware of their bodies, more aware of their feelings, and more tuned into the present. All of this “mindfulness” helps people eat only when they are actually hungry and stop eating when they are full.

So, what does being “mindful” at the dinner table really mean for you? Here are some tips to help you achieve a higher level of meal-consciousness:

• Go slow! It takes about 20 minutes for your brain to catch up with your belly and if you’re plowing through a meal, you won’t recognize that you are full until you are way past satisfied and working your way toward stuffed! Try putting your fork or spoon down between each bite.

• Savor the flavor! The next time you eat something, smell your food before you take a bite. Enjoy the aromas, notice the spices. Then, take just one bite. Start to let the food dissolve a little in your mouth. Notice the textures and flavors. You will probably find something new you never noticed about your food, even if you’ve had it a hundred times!

• Eat only when you’re hungry! Rate your level of hunger every time you think about eating something. On a scale of 1-10, with one being so hungry you are feeling light-headed and ten being so stuffed you feel like you’ve just had Thanksgiving dinner, gauge how you feel before, during, and after every meal. The goal is to eat when you get to about a 3 on your scale (you feel a little uncomfortable or your stomach is starting to growl). Stop eating when you reach about a 5 or 6 on your scale (comfortable and maybe you could eat a little more or you’re just perfectly satisfied). By staying in the mid-range of the scale, you will avoid the “I’m so hungry I could eat a horse” feeling and subsequent over-indulgent meal!

• Get your yoga on! Studies have shown that people who practice yoga gain less weight than those who don’t. This is due to some of the take-home messages associated with a regular yoga practice. These include self-kindness, being non-judgmental, and being present in the moment. Yoga also helps people learn how to stay calm and manage challenges, like those that may be a part of your weight loss journey.

We KNOW this doesn't make you hungry!

So, the next time you sit down to eat, take a moment and pause. Enjoy your food in a way maybe you haven't before. You might find some new foods you enjoy. Plus, you might discover some things you like about yourself along the way!