Thursday, December 22, 2016

December Week 3 Exercise and Stretch

December Week 3 Exercise and Stretch
Exercise: Steps/Step Machine

  • Climbing stairs provides your entire lower body with an effective workout.
  • Take two steps at a time and the increased intensity will really kick your workout up a notch.
  • Stair climbing works all of your major lower-body muscles including glutes, hamstrings, quadriceps and calves.
Image result for climbing steps
Stretch: Lying Knee to Chest

  • Lie on your back with both legs flat on the floor. 
  • Bend one leg and bring it towards the chest, holding around the knee to exert gentle pressure
Image result for lying knee to chest

Wednesday, December 21, 2016

Wellness Wednesday

Healthy New Year Food Trends
Plant Proteins and Healthy Fats led the pack at the Food and Nutrition Conference Expo this year.

2016 was the year of protein, paleo and gluten free diets with the realization that foods with double digit sugar content might not be good for us. The quinoa was plentiful, and the discovery that guacamole was not only healthy, but tasty as well led to an avocado shortage in Mexico leading to Chipotle jacking up their prices. The 416 exhibitors and 130 research and nutritional talks at the expo revealed the following trends for the new year, showing a split from 2016's Hodge-podge of diet crazes and a lead toward a better understanding of a healthy diet. The trends at the expo were as follows: plant protein, healthier fats, and whole foods made convenient.
One of the biggest switches in the healthy whole grain market is from quinoa to sorghum. Many restaurants out west have already made the switch because it's cheaper and requires less water to grow and cook with. The whole grain is also rich in fiber and protein, and loaded with vitamins such as niacin, B6, magnesium, phospharus, and iron. The whole grain is also gluten-free, making it even more trend friendly for those who are trying to kick the gluten habit. 
Seeds, nuts, beans and grains are becoming popular again, getting back to the 70's based diet trend of sprouting. When sprouting occurs in these foods, anti-nutrients are deactivated and starches are consumed leading to a higher content of fiber and protein. The sprouted versions also offer better alternatives when baked than their un-sprouted counterparts as it increases appetite suppressing hormones and lowers the blood sugar response.

Now that the public realizes not all fats are the enemy, and that unsaturated fats should be consumed more than they currently are, the FDA is lifting its penalties on fatty foods such as salmon, nuts and vegetables. Companies will begin to stop producing low fat cheese and yogurt, and people will become more comfortable with putting whole-milk and cream in their coffee again. However, there will be an increase in the demand for organic and cruelty free dairy products.
Protein will remain a big part of the 2017 trend, however plant-based proteins will become a larger part of the protein diet. Beans, legumes, lentils, nuts will all be pushed to be consumed throughout the day to moderately control protein intake. Vegan protein powders made from peas, chia and hemp will be launched by health food companies to be used in protein shakes that are on-the-go. 
   

Friday, December 16, 2016

Grab a Partner and Workout

If you need some extra motivation to get your workout completed this holiday season, grab a partner and get it done together. This will help hold you both accountable and it will be more fun than just going to the gym by yourself. Give some of these exercises a try for a great, quick workout for both people involved!
Image result for partner seesaw exercise
  • Resistance Band See-Saw
    • Each partner holds one end of the band, keeping the band taught as each partner alternately squats
    • Bring the arms overhead on the up phase of the squat and bring the hands between the legs during the down phase of the squat
  • Medicine Ball Slams and Burpees
    • Both partners move simultaneously
    • Cue one partner to perform a medicine ball slam as the other partner performs a burpee
    • Once complete, the partner passes the medicine ball to the other partner so he or she can perform the medicine ball slam while the other performs a burpee 
    • Continue alternating the exercises between the partners
  • Plank Tire Runs
    • Position one partner into a plank with the feet shoulder-distance apart
    • The other person will jog laterally, over and in-between the other partner’s legs
    • The person jogging should continue going back and forth without stopping
    • Switch positions and repeat.
  • Stability Ball Squat Walk
    • Position the partners to face each other and have each person place his or her right hand onto the stability ball and hold the ball at shoulder height
    • This requires contracting the core and stabilizing the arm
    • Bend the knees and lower into a squat position while both partners squat walk laterally in one direction
    • Switch to holding the ball in the left hand and squat-walk laterally in the other direction.
  • Side Shuffle Medicine Ball Toss
    • While standing 4 to 5 feet apart and facing each other, partners shuffle laterally while tossing a medicine ball back and forth to each other at chest height

Thursday, December 15, 2016

Healthy Holidays

This is the time of year where you see a lot of articles about how to treat the holidays when it comes to your health. Once Halloween hits, a lot of people tend to treat the next 2 months as a time to enjoy treats, drinks and decrease their amount of activity as times start to get busier. However, there shouldn't be so much pressure to stay on track this time of year. You can still take care of yourself while still enjoying the holiday season and all the parties and gatherings that come with it. 
Image result for healthy holidays
  • Define Your Treat Days
    • Plan to have treats on actual holidays. If you set yourself up to only have your treats on days like Christmas Eve and Christmas, you will be less likely to indulge in them on the random in-between days when there are treats in the break room at work.
  • Define Your Treats
    • Make a list of your favorite holiday treats and commit to eating just those.
    • Remember that a treat is an occasional thing, so treat it that way to avoid overeating and continuing the treats in the days and weeks after the holiday. 
  • Remember These are Hoil-DAYS not Holi-MONTHS 
    • When people start indulging in treats frequently after the passing of Halloween and continuing until after Christmas, that adds up to 2 months of unhealthy behaviors. That is 1/6 of our year, which is too much time to be inactive and overeating if we are trying to be healthy.
  • Move with a Smile
    • When your schedule gets really busy and it is hard to find time to get to the gym, pick an activity that you enjoy doing and that you can do with your loved ones. Getting in some sort of movement with others and that makes you happy has a positive effect on mood and mindset throughout the holiday season.
  • Guarantee Your Workouts
    • Make your workout commitments small so that you don't have any excuses to not fit them into your schedule. Even if you do an abbreviated workout, it still has many health benefits, especially during the holiday season. 

Wednesday, December 14, 2016

Wellness Wednesday

When Fat is a Good Thing
Dietary fat has been vilified for over a decade, leading to the over-consumption of  carbohydrates and refined sugars; so maybe it's time we give fat a real chance in our dietary lives.

The US public has been privy to a long misinformation campaign about what we should be eating and what we shouldn't be eating for well over a decade. The huge lobbying presence of sugar companies and other food companies that have large amounts of sugar in them, which makes their products so addictive and satisfying, created the idea that fat was the enemy in our diets in order to draw away skepticism about sugars and carbohydrates. Dietary fats, however, play very important roles in our lives. Focusing on rich, healthy unsaturated fats and limiting foods high in saturated fats will improve the decreased risk of heart disease. Below are listed one of the recommended fats that should be focused on in our diets.
  • Omega 3s:
    •  Reduce inflammation, reducing the risk of chronic disease.
    • The Omega 3's that have the most benefit are DHA's and EPA's which we obtain from fish.
    • We also obtain ALA from Omega 3's, but from plant foods.  


Public Perception of Fats:
  •  37% of people interviewed in a study said they were more worried about dietary fats today than they were five years ago.
  • Only 8% of people interviewed knew ALA was an Omega 3.
  • 39% of people interviewed said that they actively tried to avoid dietary fats and oils. 
  • 30% of people said that they were trying to specifically avoid mono-saturated and poly-saturated fats; the fats we should be actively seeking.
  • 37% of people interviewed said that they included Omega 3's in their diets.
 

Tuesday, December 13, 2016

The Power of Protein

Consuming the proper amount of protein in our diet is an important aspect in a variety of things. Protein is made up of amino acids that are the building blocks of our muscle, hair, enzymes, antibodies and collagen. Therefore, we need to keep up our protein intake in order to keep all of these things healthy. Things such as animal meats, dairy and eggs are complete protein sources that we should consume on a regular basis.


Image result for protein

Benefits of Protein:


  • Stops Hunger
    • When consuming protein, the body elicits a hormonal response that curbs your appetite.
  • Increases Metabolism
    • Protein increases thermogeneis, which is the production of heat and calorie burn.
  • Increases Muscle Mass
    • It is important to consume protein following a tough workout because it helps promote muscle synthesis and recovery.
  • Improves Mood
    • The amino acids in protein assist in decreasing anxiety, moodiness and depression; all contributing to a better mood
  • Improves Heart Function
    • Proteins are key to helping the body build cells and antioxidants. Glutathione is an important antioxidant that helps fight free-radical damage and improve heart function. 

Monday, December 12, 2016

December Week 2 Exercise and Stretch

December Week 2 Exercise and Stretch
Exercise: Leg Lifts

  • Make sure that your head, legs and bottom are all in contact with the floor. 
  • Engage your stomach muscles and grasp the sides. 
  • Slowly lift your legs to a 90-degree angle, keeping your legs straight and not bending at the knees. 
  • Pause for a second then slowly lower the legs back down.
Image result for leg lift exercise

Stretch: Reverse Plank

  • Sit on the floor with your legs extended in front of you.
  • Place your palms, with fingers spread wide, on the floor slightly behind and outside your hips.
  • Press into your palms, and lift your hips and torso toward the ceiling.
Image result for reverse plank exercise

Thursday, December 8, 2016

Breathing Technique While Lifting Weights

While this might seem like an odd topic, it is an important one to discuss with those who lift weights are a regular basis. Breathing properly while lifting weights is important for maintaining posture, form and staying under control while performing an exercise. Additionally, breathing properly can assist in avoiding injury 

Image result for breathing techniques while lifting
  • While lifting the weight, exhale your breath completely. For example, When performing a bench press, exhale as you push the weight up. 
  • Breathe in through your nose as you lower the weight in a controlled manner. Lowering weight requires less exertion, which is why it is the more ideal time to take a breath.
  • If you are a beginner when it comes to weight lifting, this is the ideal time to get your breathing under control. If you start learning to breathe properly from the beginning, it will become second nature as you start to progress your weights.
    • Remember to always start with lighter weights and build slowly to avoid injury. 

Wednesday, December 7, 2016

Wellness Wednesday

Holiday Treats to Keep your Diet Neat
Switch out traditional holiday party appetizers with these suggestions to stay off of Santa's naughty list! 

The following suggestions are adapted from Ellie Krieger's article in the Washington Post:

  1.  Potato Chips vs. Pistachios
    • Seven chips and seventeen pistachios weigh in at the same amount of 75 calories per serving.  Chips are salty, and are therefore addicting in an American diet saturated with salty products. It's way too easy to eat an entire bag in one sitting, so why not go with pistachios, which are packed with protein and other various micronutrients and also have built in portion-control with their shell?
  2.  Veggies vs. Tortilla Chips
    • Twenty veggies have the same amount of calories as three tortilla chips at 60 calories. Chips, again are salty and lead to a lack of control in regards to eating the entire bowl. Veggies are filling due to their high fiber content and are also filled with various micronutrients.
  3.  Pigs-in-a-Blanket vs. Jumbo Shrimp
    • Two snuggly-oinkers have the same amount of calories as nine jumbo shrimp at 116 calories. The carbs in the bread and mystery meat in the hotdog are obvious turn-offs in regards to dieting, but choosing shrimp over the piggies as Marylanders should be a no-brainer.
  4.  Small Gingerbread Cake vs. Small Gingerbread Men Cookies
    • One cake has the same amount of calories as eight small gingerbread men at 260 calories. The choice here is obvious, as you get more bang for your buck with 8 men compared to one cake. Portion-control techniques can be applied here by eating each gingerbread man's limbs first before eating the body.
  5.  Mini Pretzels vs. Popcorn
    • 3/4 of a cup of pretzels has the same amount of calories as three cups of popcorn at 110 calories. Popcorn isn't just for tinsel. It's also salty. What more do I have to say?
  6.  Spiced Cider vs. Spiced Tea w/ Honey
    • One cup of cider is the same as four cups of spiced tea at 80 calories. Cider is good, but spiced drinks are spiced drinks so....
  7.  Chocolate Truffle vs. Candy Canes
    • One truffle has the same amount of calories as nine candy canes at 105 calories. Candy canes come with built in portion control if you don't eat the stick until the stripes come off the cane. You get your sugar fix in both foods, but more with the candy canes. Plus it's festive!
  8.  Eggnog w/ Rum vs. Champagne
    • One mug of nog is the same as four flutes of champagne at 380 calories. So why even chance it with the nog? PLUS you look fancy with champagne, so how is this even a choice? Always have a DD though.
  9.  Sour-Cream & Onion Dip vs. Salsa
    • One tablespoon is the same as six tablespoons of salsa at 30 calories. EAT. THE. SALSA.

Change Up Your HIIT Workouts

Those of you that do H.I.I.T  workouts know how effective they are and are a type of workout that can be done in a timely manner, but keeps your body full of energy and burning fat all day long. However, sometimes HIIT workouts can get repetitive and you can easily get burned out and bored by them. When you are always using the same exercises, same timing scheme and same exercise equipment, the workouts can seem repetitive and boring. However, there are things you can do to change up your routine to keep it interesting and to keep the results coming. 
Image result for hiit
  • Length of work/recovery intervals
    • Try playing around with different rest to work ratios
  • Number of interval sets
    • Instead of always doing the same time interval for the same amount of sets, try mixing it up to be shorter/long with more/less sets
  • Intensity/type of exercise
    • You can do HIIT workouts with all different types of intensities and exercises. You can do a HIIT workout for strength, cardio, core and even flexibility. So try to change up the focus of your workout to keep variety. 
  • Equipment used
    • The use of equipment is probably the best way to keep your HIIT workouts interesting. There are so many different types of workout equipment that can be used in a number of ways. Try incorporating dumbbells, barbells, stability balls, medicine balls, kettle bells and resistance band and see how many different workouts you can come up with.
  • Workout format
    • This is another great way to make your workout unique. Try adding partner exercises or setting your workout up in a circuit to make it seem different, but still getting in the same amount of work and intensity.
  • Count reps. vs. timing
    • Try doing your workout for repetitions rather than time. In stead of working for 30 seconds, give yourself a number of reps and move through them at an intense speed. 
  • Benefit from recovery both during and in between workouts
    • While doing your workout, perform an isometric or core exercise during the rest time to get the most bang for your buck. Hold a plank or a wall sit for the rest rather than just standing. Also, take rest days in between HIIT workouts. You don't want to do too many HIIT workouts in a week because you will not allow it to recover. So take a rest day and just do some light physical activity. 

Monday, December 5, 2016

December week 1 Exercise and Stretch

December Week 1 Exercise and Stretch

Exercise: Hip Bridge

  • Lie on your back with your knees bent and your feet flat on the floor.
  • Raise your hips of the floor so that your body forms a straight line from your shoulders to your knees.
  • Pause at the top then slowly lower your body back to the floor.
Image result for hip bridge

Stretch: Low Lunge
Image result for low lunge stretch for iliopsoas
  • If necessary, hold on to a chair, wall, or any stable object.
  • Go down into a lunge position with your lower knee on the floor.
  • Squeeze the gluteal muscle of your leg that’s on the floor while simultaneously pushing your knee down into the floor. 
  • If you’re comfortable with it, you can move your lower leg back as you deepen the stretch.
  • Let your hip sink down.
  • Hold for 2 minutes, then switch sides. Do at least 3 stretches on each side, or as many as you comfortably can.

Friday, December 2, 2016

The Most Bang for Your Buck at the Gym

Gone are the days of spending hours in the gym and taking up too much time out of your day to get in a mediocre workout. You can be much more efficient with your time in the gym and get a much better workout by speeding up your workout with a more high intensity interval style exercise program. You can go to the gym, get in a warm-up, cardio, strength training and a cool down all in 40 minutes. You can also do all of this in less time too with a more intense workout. Let's put together a gym timeline that shows you how to accomplish a great workout in just 40 minutes or less!

Image result for exercise quickly


  • 5 minutes of warm-up
    • Warming up is the most important part of your workout. It helps to prepare your body and muscles for exercising in a way that prevents injury from occurring. 
  • 10 minutes of HIIT
    • This will help to get your heart rate up  and burn more fat and calories in less amount of time. This is the time to get some power/agility exercises into your workout. 
  • 20 minutes of strength training
    • While this doesn't sound like much time to strength train, if you out together 2 different circuits of 3-4 exercises with little rest in between each exercise, you will train the entire body in a short amount of time. 
  • 10 minutes of steady state cardio
    • This can be eliminated if you need to spend less time in the gym! You will still get a great workout doing your strength training and HIIT workouts. The cardio is just a bonus!
There you have 40 minutes of exercise laid out for you that includes strength training, cardio and high intensity interval training. Give it a try and see for yourself how effective this type of workout can be!

Thursday, December 1, 2016

December Muscle of the Month

December Muscle of the Month: 
Iliopsoas- a combination of the psoas major and iliacus muscles
Image result for iliopsoas
  • The iliopsoas is also know as the "inner hip" muscles and is the strongest muscle among the hip flexors
  • It is important for movements such as standing, walking and running
  • Weakness in the iliopsoas causes decreased ability to flex the hip joint and bring the trunk forward. In runners, a weak iliopsoas decreases your stride pattern.
  • Having a healthy iliopsoas is important for all functions of daily life, so it is important to stretch and strengthen this muscle to avoid injuries and weaknesses. 
Be sure to check back throughout the month for new exercises that will help you stretch and strengthen these muscles!

Wednesday, November 30, 2016

Wellness Wednesday

The American Diet: Is it Rigged From The Start?
The obesity crisis in America has long been blamed on overweight individuals for not working out or dieting enough, but could the food industry be the real culprit?

The United States consumes the most sugar in the world at about 110% of  what the World Health Organization recommends for a a daily allowance and 20 grams more than the next leading country. The main driver behind all the sugar is the introduction of processed food into Americans' daily diets leading to a shortage of intake of micro-nutrients, macro-nutrients, and other vital dietary supplements. So just how bad is the sugar crisis? Watch Dr. Robert Lustig's video below to learn more:
 

Monday, November 28, 2016

November Week 4 Exercise and Stretch

November Week 4 Exercise and Stretch

Exercise: Band Wood Chop
Image result for resistance band woodchop exercise


  • Stand with your feet shoulder width apart and knees slightly bent.
  • Attach one end of the band to a stationary object and wrap the other end around both hands.
  • Start with your arms up above the shoulder closest to the attachment.
  • Keeping the elbows straight pull your hands down, across your body to the opposite hip.
  • Concentrate on using your stomach to twist from one side to the other.
Stretch: Oblique Ball Stretch
Image result for oblique ball stretch


• Lie with your left side on the exercise ball, both legs extended out to maintain balance.
• Stretch by extending your right side fully and alternate sides when completed.

Wednesday, November 23, 2016

Wellness Wednesday

Stretching Doesn't Just Prevent Injury, It Improves Physical Performance
To achieve maximum results, stretching is essential to any workout routine.

Stretching is about the most least exciting part of working out. It's time consuming, boring, and you don't get any immediate gratification or visible results out of it, as you do with strength training. Because of this, stretching often remains the forgotten part of workout routines, leading to sports injuries a lack of achievement of maximal results through strength training. Dedicating 5-10 minutes of your workout, morning, or night can make a big difference in your athletic performance and everyday life. 
Studies of stretching have yielded mixed results, with some proving that stretching helps while others provide results that show no improvement in muscle soreness after stretching with exercise. Despite the studies that show no improvement, most clinicians agree that stretching improves athletic performance in some activities and decreases the risk of athletic based injuries. Below are some stretches that can prevent the most prevalent sports related muscle injuries.

IT Band Strap Stretch:
Calf Wedge Stretch:
Hamstring Strap Stretch:

 Quad Stretch:
Figure 4 Stretch:
 

Tuesday, November 22, 2016

Nutritional Guidance for Migraines

Are you someone who suffers from migraines and cannot figure out a remedy that works? Good news, is that there are recent studies that have found some nutritional remedies to migraines. While these may not work for everyone, it is worth giving them a try to see if they work for you.
Image result for migraines
Most Common Triggers for Migraines
  • Caffeine
    • Withdrawal from the daily cup(s) of caffeine are a common trigger to migraines
    • In addition, having too much caffeine can also trigger migraines 
      • It is recommended that people who suffer from migraines should consume no more than 400mg of caffeine per day (1 cup of coffee contains about 125 milligrams)
  • Alcohol
    • This is the most commonly reported trigger to migraines among those who suffer from them
    • Alcohols with higher levels of histamines tend to cause the highest reaction. Vodka and red wine tend to have the highest levels and tend to trigger migraines more than other types of alcohol
  • Processed Foods
    • MSG is a flavor enhancer found in canned soups, canned vegetables and flavored drinks that trigger migraines.
      • A solution to preventing this is to eat more fresh foods and less processed foods
    • Nitrates are another trigger for migraines and are found in processed meats to preserve color and flavor
      • 5% of individuals that suffer from migraines are more likely to have a migraine after consuming nitrates
      • Be sure to check labels are the foods you are buying to try to avoid consuming nitrates
Diets That May Help Prevent Headaches and Migraines
  • Ketogenic or Low-Carb Diet
    • This type of diet has been shown to decrease the likelihood of headaches, but must be done under the supervision of your doctor
  • Diet That Boosts Omega-3 Fats and Lessens
    • On this type of diet, you want to consume flax seed, salmon, halibut, cod and scallops and avoiding foods such as peanuts and cashews.
** Ultimately, a diet that avoids large amounts of caffeine and consumes more fresh fruits and vegetables, leans meats and fish, is ideal for those who suffer from migraines and headaches**

Monday, November 21, 2016

November Week 3 Exercise and Stretch

November Week 3 Exercise and Stretch

Exercise: Side Plank Variations

- Side Plank
Image result for side plank
  • Lie on your side with your bottom elbow on the ground underneath your shoulder and your forearm perpendicular to your body.
  • Position your top foot on the ground in front of your bottom foot and place your top hand on your hip.
  • Drive your hips up to form a straight line with your body from head to toe.
  • Hold this position. Repeat on your opposite side.
- Side Plank Rotations
Image result for side plank rotations

  • Get into a side plank position as stated above.
  • Raise your top arm vertically to form a T with your upper body.
  • Keeping your core tight, rotate your torso and place your opposite elbow on the ground to assume a Side Plank position on your opposite side.
  • Continue in an alternating fashion.

- Side Plank Knee to Elbow Crunch
Image result for side plank variations

  • Get into a side plank position as stated above
  • Raise your top leg into the air as far as range of motion allows and extend your top arm overhead.
  • Bring your top knee to your top elbow without moving your torso.
  • Extend your leg and arm to return to the starting position.

Stretch: Bar Twist
Image result for bar twist exercise

  1. Stand or sit with a bar, pole, or stick behind your neck and across your shoulders/trapezius, holding it securely in place with your hands. 
  2. Rotate your torso (upper body and shoulders) from one side to the other side (left, right, left, right, etc.), squeezing your obliques and abdominals as your reach the end of each rotation. 
  3. Repeat the side to side rotation for several minutes, if possible. 

Thursday, November 17, 2016

Staying on Track Through the Holidays

When we are on weight loss or maintenance journey, the holiday season is tough will all of the holiday parties and meals. It starts with Thanksgiving, which is typically known as the day to stuff your face with turkey, mashed potatoes, stuffing and pumpkin pie. Not to mention, many of us have multiple dinners to attend to be able to see everyone in the family. If we are not careful, losing control of our eating during the holiday season can make us spiral out of control. Instead, try these tips to stay on track, while still enjoying the holiday and your favorite holiday foods. 

Image result for healthy holiday eating
  • Positive Mindset
    • Rather than dreading going to holiday family gatherings because of food temptations and questions from family members, go in with a positive attitude. Be open to discussing your goals with family members. Maybe you will even motivate some to join you on your healthy journey.
  • Support System
    • Lean on a friend or family member who is going through the same journey as you during the holiday season. Keep in touch with them to help hold them, and yourself accountable. 
  • Go In With a Plan
    • Having a plan will help keep you focused and on track after arriving at a holiday party or event
    • Once you have a plan, stick to it. Let it be an unbroken promise to yourself so you feel more obligated to stick with it. 
  • Know Your Portions
    • Stick with the same portions that you eat on a regular basis. Bust because it is a holiday, does not mean that you have to completely load your plate with food.
  • Don't Arrive Hungry
    • Have a high protein meal before arriving so that your hunger does not cause you to binge on unhealthy foods. 
  • Load Up on Usual Choices
    • Fill your plate with the foods that you are used to eating- protein and lots of vegetables. Doing so will leave little room for the more unhealthy options. However, it is a holiday, so leave yourself room for a small serving of your holiday favorites.
  • Choose Your Treat
    • Choose one food to indulge in; whether it be a dessert or extra serving of your favorite side dish. Show yourself that you have control over your health and wellness goals by not totally indulging and making yourself too full of unhealthy food options. 
The holidays are a good chance to prove to yourself that you can stay on a weight loss and maintenance plan while still having a flexible diet. You do not have to completely cut certain foods out of your life to stay on track. Just be smart, plan ahead and get plenty of lean proteins, fruits and vegetables. 

Wednesday, November 16, 2016

Wellness Wednesday

Strength Training Isn't Just For Bodybuilders
Lifting weights isn't just for looking like a lunk; strength training can determine whether or not you keep the muscle mass you have now, later in life.

When many people think of strength training, they may think of heavy lifters such as Sylvester Stallone, Arnold Schwarzenegger, or Dwayne Johnson and their large, intimidating workout routines. This concept of lifting to obtain a large physique works may have been the goal of these lifters, but the goal of the majority of those participating in strength training is to maintain a healthy self and lifestyle. Lean muscle mass is naturally lost with age and is replaced with fat; essentially strength training is the solution to this use it or lose it approach.
https://www.health.harvard.edu/media/content/images/newsletter/WeightTraining_ML1603_ts86515258.jpg
  Here are some ways that strength training aids you:
  • Weight Management:
    • Strength training can help you lose weight by getting your heart rate up, and increasing metabolism to help you burn off that future Thanksgiving turkey. High interval training, the topic of last weeks article, uses short resting periods in strength training to keep the heart rate elevated and turn a short workout into the equivalent of a longer aerobic one.
  •  Strong Bone Development:
    • Osteoporosis is common in older individuals, especially in women. Strength training helps build bone density to prevent or stave off osteoporosis for as long as possible.
  • Chronic Condition Management:
    • Arthritis, back pain, depression, heart disease, diabetes and obesity. All of these chronic conditions can be managed by strength training and coordination with your primary care physician.
  • Quality of Life Improvement: 
    • Risk of falling, increased mental sharpness, and improved flexibility/balance are all beneficial outcomes of strength training.  

Tuesday, November 15, 2016

Sugar and Sugar Substitutes

Over the past decade or so, sugar has become the enemy in the nutrition world. We have gotten away from blaming weight gain and obesity on fat, and have now realized that sugar is a main reason and cause for the obesity epidemic in the United States. With that, we have seen an increase in both natural and artificial sugar substitutes lines the shelves of grocery stores and on the ingredients lists of baked goods, canned foods and baking supplies. There are a number of different sugar substitutes out there, and all of them have different properties and nutritional values.


  • Natural
    • These include honey, agave nectar, coconut sugar, date sugar, molasses, maple syrup and fruit juices
    • Natural sweeteners are those that come from real foods and contain traces of vitamins and minerals
    • Even though these are natural sources of sugar, they still have fructose, calories and cause a spike in blood sugar
    • Some of these, especially honey, contain antimicrobial properties
  • Artificial
    • Most artificial sweeteners are chemicals that are made in a lab and are a lot sweeter than table sugar
    • Sweeteners such as Splenda, Equal, Sweet'n Low are used in beverages, baked goods, candy, yogurt and canned goods
    • There is some research out there that says artificial sweeteners increase the risk of cancer
  • Sugar Alcohols
    • These are a type of carbohydrate that are found in fruits and vegetables
    • Sugar alcohols do contain calories, but less than table sugar
    • Your increase in blood sugar is less after consuming sugar alcohols
    • Common sugar alcohols we see are xylitol, erythritol and sorbitol and are most commonly found in foods such as gum and sugarless candy
    • The downfall of sugar alcohols is that consuming too much of them can cause gas, bloating and diarrhea 
  • Novel Sweeteners
    • These types of sweeteners are much sweeter than regular sugar, but comes from a stevia leaf, so has more nutritional value than regular sugar
So, before buying products in the store, be sure to check the ingredient list to see what types of sugar and/or sugar substitutes the product may contain. It is best to keep both of these products to a minimum, so it is important to know exactly what you are putting into your body.