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Wednesday, September 19, 2018

Wellness Wednesday

Why Do Some People Get Sick More Than Others
Researchers set out to find out how cells in the nasal passage compare to the throat when dealing with the common cold virus.

     We all have that friend who always seems to get sick it seems like if they even hear about someone having a cold they too start to experience symptoms, but why is that? Turns out the different cells in different parts of our airway react differently to the common cold virus. Another interesting thing they found during this study was when the body is protecting itself against other stressors i.e smoke and allergins it leaves itself more susceptible to the rhinovirus.
Human Rhinovirus C15A Human Virus Medicine
     Scientists from Yale University set out to find out why some people get sick when exposed to the common cold or rhinovirus and some don't. Researchers took epithelial cells from healthy human donors from both the nasal cavity and lungs and exposed them to the rhinovirus. They noticed the cells from the nasal cavity had a more robust antiviral response. Using these results they wondered how the cells responded when they were exposed to another irritant such as smoke, and found that when introduced to one at a time the airway defended the body well, but when in combination the cells could protect against the irritant but were much less effective against the virus. Finding which cells protected the body better against the rhinovirus, and concluding that the cells are less effective when placed against another stressor could help scientists find ways to combat this virus in the future.

Monday, September 17, 2018

Motivational Monday

"Change your life today.
Don't gamble on the future, act now, without delay. "
-Simone de Beauvoir

Fitness Tip of the Week:
  • To help add more protein in your daily meals, start adding protein powder in your smoothie, oatmeal, cereal etc!
Smoothie Recipe of the Week:
  • PB & J Smoothie
    • 1 cup frozen strawberries
    • 1 banana
    • 1/4 cup peanut butter, plus more for garnish
    • 1 cup skim milk
    • 2 tablespoons fresh strawberries, chopped

Visit This Link to View the Full Recipe

Lunch Recipe of the Week:
  • Shrimp Cobb Salad
    • 3 cups chopped hearts of romaine
    • 5 grape or cherry tomatoes
    • 1/4 cup sliced cucumber
    • 1 hard-boiled egg, sliced
    • 5 cooked peeled shrimp, (31-40 per pound)
    • Freshly ground pepper, to taste
    • 2 tablespoons light blue cheese dressing
Visit This Link to View the Full Recipe

Dinner Recipe of the Week:
  • Low-Carb Beef Stew
    • 2 tablespoons extra-virgin olive oil
    • 1 pound beef stew meat (such as chuck), trimmed and cut into 1-inch pieces
    • 1 small onion, chopped
    • 8 ounces mushrooms, quartered
    • 1 teaspoon chopped fresh rosemary
    • 3/4 teaspoon salt
    • 1/2 teaspoon ground pepper
    • 2 tablespoons all-purpose flour 
    • 1 tablespoon tomato paste
    • 1/2 cup dry red wine
    • 4 cups low-sodium beef broth
    • 1 medium white turnip, peeled and cut into 1-inch chunks
    • 1 medium carrot, peeled and cut into 1-inch chunks
Visit This Link to View the Full Recipe

Exercise of the Week:
Plank Raises (3 sets of 30 seconds):
Image result for plank variations
Stretch of the Week:

  Hip Flexor Stretch (15-30 second hold):
Image result for hip stretch

Friday, September 14, 2018

Fitness Friday

Should You Eat Breakfast Before Your Morning Workout?
A new study finds those who ate breakfast before working out burned more carbs and metabolized their following meals quicker.

       If you are the type of person who likes to get up in the morning and head to the gym you may have had to face the question of having enough time to eat before your morning workout, and how does that choice affect the way you feel while working out. Some people enjoy exercising on an empty stomach and some prefer to have some fuel before doing anything strenuous, but which is better for your metabolism and could affect the way your body digests food?
Fried Eggs Breakfast Toast Food Egg Yolk M

     A study out of the University of Bath set out to find the effects of eating vs fasting before a morning workout and their results may surprise you. They took 12 healthy males and tested their blood glucose and muscle glycogen post-workout both on an empty stomach and one where they ate breakfast. They found that when the men worked out after eating breakfast their bodies increased the rate at which they burned, metabolized, and absorbed carbohydrates. This could be good news for those who are at risk for type 2 diabetes, but more studies need to be done to compare these results with the general public.

Wednesday, September 12, 2018

Wellness Wednesday

Lifestyle Changes Before Pregnancy Reduce Complications
Researchers have concluded that to reduce complications that can occur during pregnancy changes must be made prior or at the very beginning of pregnancy.

     We have all heard the term "eating for two", which because of how often medical advice has changed through the decades, was at one point in time the advice given to women to increase birth weight. Today we experience quite a different problem where the majority of women in the reproductive age group are overweight, and studies show overweight mothers tend to have children who suffer from childhood obesity. Many women who are already overweight before pregnancy tend to gain too much weight during pregnancy and thus increase their already high risk of certain complications such as diabetes, preeclampsia, and hypertension. 
Baby Belly Body Boy Child Expecting Female
     A new study out of Northwestern University has done a large study to see if making lifestyle changes at different points of pregnancy can change the level of risk to these mothers. 1150 participants were recruited for this study, 579 of these women participated in lifestyle intervention while the rest were provided with standard care from the second trimester until birth. The lifestyle intervention varied but aimed to improve nutrition, reduce calories, and increase physical activity. They concluded that even though women were able to control their weight gain and only gain the recommended amount of weight, their risks for complications didn't change. While there still needs to be more studies, researchers have concluded that to make a change in your risk factors during pregnancy, you need to start before conception, or at least before your second trimester.

Monday, September 10, 2018

Motivational Monday

"It does not matter how slowly you go as long as you do not stop "
- Confucious
Image result for exercises pictures outside real people
Fitness Tip of the Week:
  • How can you relieve neck pain?  Slow range-of-motion exercises up and down, side to side help expand the range of motion and elasticity in the neck joints.  Many problems with neck pain are due to tension build up.  Sleeping without a pillow is beneficial for the neck and helps to extend the back.  Your pillow choice is very important because using too soft of a pillow can strain your neck muscles and decrease the blood flow to your head!
Smoothie Recipe of the Week:
  • Raspberry-Avocado Smoothie
    • 1 avocado, peeled and pitted
    • 3/4 cup orange juice
    • 3/4 cup raspberry juice
    • 1/2 cup frozen raspberries, (not thawed)
Visit This Link to View the Full Recipe

Lunch Recipe of the Week:
  • Black-Eyed Pea Gumbo
    • 1 tablespoon olive oil
    • 1 medium onion, chopped
    • 1 medium green bell pepper, chopped
    • 5 stalks celery, chopped
    • 2 cups chicken broth
    • 1 cup brown rice
    • 4 (15) ounce cans black-eyed peas with liquid
    • 1 (10 ounce) can diced tomatoes and green chiles
    • 1 (14.5 ounce) can diced tomatoes
    • 2 cloves garlic, finely chopped
Visit This Link to View the Full Recipe

Dinner Recipe of the Week:
  • Greek Stuffed Chicken
    • 3 tablespoons extra-virgin olive oil
    • 1 tablespoon lemon juice
    • 1 tablespoon chopped dill, plus more for garnish
    • 2 cloves garlic, minced
    • Kosher salt
    • Freshly ground black pepper
    • 4 skinless boneless chicken breasts
    • 1 zucchini, halved and thinly sliced
    • 2 medium tomatoes, halved and thinly sliced
    • 1/2 red onion, sliced into half moons
    • 2 lemons, halved and thinly sliced
    • 1 cup crumbled feta
    • 1 cup crumbled mozzarella
Visit This Link to View the Full Recipe

Exercise of the Week:
Squat to overhead raise (3 sets of 10 reps each foot):
Image result for squat to overhead raise
Stretch of the Week:

  Upper back stretch (15-30 second hold):
Image result for upper back stretch

Friday, September 7, 2018

Fitness Friday

Obesity Doesn't Always Equal an Increase in Mortality
Research suggests that people who suffer from metabolic obesity but have no other metabolic risk factors do not necessarily have an increased risk of death.

     It's hard to argue the evidence that shows an increase in obesity in this country, it's a condition that affects people of all nationalities, genders, and ages. Unfortunately even with all the cases of obesity, there is a stigma attached to it, and many are unfairly judged as being unhealthy solely based on their weight. Research now suggests that might not actually be the case, people who don't possess other risk factors aren't always unhealthy.
Weight Loss Weight Nutrition Scale Weight
     A study out of York University's Facility of Health followed 54,089 men and women and split them into different groups including obesity by itself, and obesity combined with other metabolic risk factors.They then compared the times of their deaths with people who were determined to have "normal weight". Currently anyone who has a BMI over 30 should lose weight, but there isn't a whole lot of research that shows their risk of dying is any greater or sooner than their "normal weight" counterparts. People should lose weight if it's impacting their life or health, and should be between themselves and their doctor. This study could help the stigma behind being overweight, and allow people to continue to be happy and healthy without people judging them differently.

Wednesday, September 5, 2018

Wellness Wednesday

Reduce Body Fat by Implementing an Eating Window
A study shows people who ate their meals in a certain time frame lost twice as much on average.

     It seems like every time we turn around there is another fad diet everyone is following. There has been the Adkins diet, keto diet, caveman diet, and even more extreme options such as the potato or celery diet, although I don't think those lasted very long. Lately, the diet that has created quite a stir is intermittent fasting. Intermittent Fasting allows participants to eat as they normally would but do so in a particular time frame, a common time frame being 16:8. That means you would fast or not eat for 16 hours and then get all your daily calories in during your 8 hour "eating window". The million dollar question that arises anytime a new fad diet does is, "does it work?"
Salad Watch, Salad, Clock, Buffet, Cream
     Researchers from the University of Surrey set out to see what if any are the effects of eating your daily calories in an eating window. They split their participants into two groups, one group ate breakfast 90 minutes later than normal, and dinner 90 minutes earlier than normal, and the other group ate as they normally would. Both groups were not asked to change what they ate, simply when they ate. Both groups kept a food log before and during the study and had blood samples taken throughout the process. They found that the group who changed their eating window lost twice as much weight on average when compared to those who didn't change their eating times. The biggest problem with this diet is the restriction affecting their family and social lives, but many felt it was easy enough to sustain. More research needs to be done to determine if there are more health benefits or changes, but if we can reduce the fat content of more people we can reduce the risk for heart disease and other lifestyle diseases creating a healthier population.

Monday, September 3, 2018

Motivational Monday

"A creative man is motivated by the desire to achieve, not by the desire to beat others "
-Ayn Rand
Image result for workout images free running
Fitness Tip of the Week:
  • Sleep helps your body rejuvenate.  Having six to eight hours of sleep a day will help keep your body moving.  After an eight hour day at work, you might be tired and it's okay to take a nap! As hard as it might be, you should only take a 30 minute nap so you will be able to sleep during the night!
Smoothie Recipe of the Week:
  • Spinach and Kale Smoothie
    • 2 cups fresh spinach
    • 1 cup almond milk
    • 1 tablespoon peanut butter
    • 1 tablespoon chia seeds (optional)
    • 1 leaf kale
    • 1 sliced frozen banana
Visit This Link to View the Full Recipe

Lunch Recipe of the Week:
  • Orzo Chicken Salad with Avocado-Lime Dressing
    • Salad:
    • 2/3 cup dried whole wheat or regular orzo pasta
    • 1 cup fresh or frozen corn kernels
    • 2 cups shredded or chopped cooked chicken breast
    • 1 cup grape tomatoes, halved
    • 1/4 cup snipped fresh cilantro
    • 1/2 cup crumbled reduced-fat feta cheese
    • Dressing:
    • 1 small avocado, seeded, peeled and cut up
    • 1/3 cup water
    • 1/2 teaspoon finely shredded lime peel
    • 1/4 cup lime juice
    • 4 cloves garlic, minced
    • 1/2 teaspoon crushed red pepper
    • 1/4 teaspoon salt
Visit This Link to View the Full Recipe

Dinner Recipe of the Week:
  • Zesty Wheat Berry-Black Bean Chili
    • 2 tablespoons extra-virgin olive oil
    • 1 large yellow onion, chopped
    • 1 large yellow bell pepper, chopped
    • 5 cloves garlic, minced
    • 2 teaspoons chili powder
    • 1 1/2 teaspoons ground cumin
    • 1 teaspoon dried oregano
    • 1/2 teaspoon salt
    • 1/2 teaspoon freshly ground pepper
    • 2 15-ounce cans black beans, rinsed
    • 2 14-ounce cans no-salt-added diced tomatoes, undrained
    • 1-2 canned chipotle peppers in adobo sauce, minced
    • 2 cups vegetable broth
    • 2 teaspoons light brown sugar
    • 2 cups cooked wheat berries
    • Juice of 1 lime
    • 1 avocado, diced
    • 1/2 cup chopped fresh cilantro
Visit This Link to View the Full Recipe

Exercise of the Week:
 Dead Bug (3 sets of 10 reps each foot):
Image result for dead bug

Stretch of the Week:

 Calf Stretch (15-30 second hold):
Image result for calf stretch

Friday, August 31, 2018

Fitness Friday

Different Forms of Exercise is Shown to Affect Hormones Differently
Study finds cardio produces different hormones than strength training specifically FGF21 a metabolic hormone.

      I always tell my clients to find a form of exercise or activity that they enjoy, it will help them stay committed to movement if they want to do it. For some that means rock climbing or cross fit, for others it's bike riding or swimming. Whatever you do don't stop moving, that being said when we have certain goals we are trying to achieve some methods are more effective than others. Researchers set out to find out just how the body reacts to the different forms of exercise.
Dumbbells, Training, Fitness, Gym

     Researchers out of the University of Copenhagen have found that cardio training on an exercise bike produces 3 times as much of the hormone FFG21, as weight lifting. FGF21 is a metabolic hormone that has been shown to aid in weight loss in mice, and is thought to have a similar effect in the human body. The study consisted of 10 young male participants who were asked to perform 60 minutes of vigorous exercise 5 performing a cardio workout and 5 performing a strength training routine. Afterwards they took 8 blood samples over 4 hours to measure different hormones, lactic acid build up, and blood sugar, they not only found the difference in the hormone FGF21 but also FGF19 which has been shown to increase muscle growth. They found that FGF19 hormones actually decreased following a strength training routine. This study is a good start to understanding how our body reacts to exercise but this is only a picture for a small group of male participants for only a short time after an exercise session. 

Wednesday, August 29, 2018

Wellness Wednesday

Mixing Caffeine and Alcohol
Studies show mixing energy drinks with alcohol can encourage you to drink more than you would drinking alcohol alone.

     A long time ago there used to be an alcoholic drink that was mixed with an energy drink and was loved by many who wished to counteract the alcohols sedative nature and stay up with friends and family for as long as possible. Eventually, all good things must come to an end and the FDA determined the combination was unsafe for people and put a stop to its sale. You can, however, still go to any bartender and request a liquor be mixed with an energy drink, which could in turn not only reek havoc on your body but also influence you to drink more alcohol than you initially intended to. Keep that in mind next time you consider ordering a vodka and red bull and just maybe your body and wallet will thank you in the morning.
The Bottle Alcohol The Drink Bar Bottle Dr    
     Researchers performed a study to see if the mixture of alcohol with an energy drink had an effect on the amount of drink consumed in comparison to just alcohol. 26 people participated in 6 double-blind studies that included mixing alcohol with energy drinks. During each of the sessions, they received one of six different combinations, afterward, their breath alcohol was measured and they were asked what their desire for more alcohol was. They found people who didn't drink alcohol were the least likely to desire more, followed by those who had alcohol only, and those who drank the mixture were most likely to desire more. Reinforcing the idea of researchers that caffeine increases the rewarding properties of alcohol.