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:

 

November Week 4 Exercise and Stretch

November Week 4 Exercise and Stretch

Exercise: Band Wood Chop

• 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

• 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.

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:

 

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.

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**

November Week 3 Exercise and Stretch

November Week 3 Exercise and Stretch

Exercise: Side Plank Variations

- 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

• 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

• 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

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. 

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. 

• 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. 

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.  

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.

November Week 2 Exercise and Stretch

November Week 2 Exercise and Stretch

Exercise: Russian Twists

1. Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.
2. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of you perpendicular to your torso and with the hands clasped. 
3. Twist your torso to the right side until your arms are parallel with the floor while breathing out.
4. Hold the contraction for a second and move back to the starting position while breathing out. Now move to the opposite side performing the same techniques you applied to the right side.

Stretch: Lying Trunk Twist

1. Lie on your back with your knees bent at 90 degrees, arms to sides and your abs strong.
2. Keeping knees together, drop both legs to one side in a slow and controlled manner.
3. Return to the start then repeat on opposite the side.

Exercise and Joint Pain

Those that suffer with joint pain know that it can be a major burden in your life and make simple, every day tasks seem daunting. Suffering from joint pain makes walking, cleaning your house and even grocery shopping, a painful task. However, even though you may not think so, exercises that are performed properly can be a long-lasting way to subdue joint pain. Among the many benefits of exercise, below are those benefits specific to joint pain and how exercise and treat and/or manage it in many individuals.

• Increases strength and flexibility of the muscles and connective tissue surrounding the joints.
• Relieves stiffness. When muscles and joints are not exercised, then tendons, muscles and joints shorten and tense. But, with exercise and stretching on a consistent basis, we can help to preserve or extend our range of motion.
• Exercise boosts production of synovial fluid, a joint lubricant, and keeps the joints "well oiled".
• Without exercise, you are more sensitive to twinges in the body, but with exercise, you have a measure of natural pain protection
• Exercise keep your weight under control which relieves pressure in weight-bearing joints such as the hips, knees and ankles.

The bottom line, is that with joint pain, consistent and proper exercise will help, not hurt you. 

Exercise to Reduce Prevalence of Diabetes

We have mentioned before that consistent exercise can help with the prevention of developing chronic diseases such as obesity, diabetes, high blood pressure and heart disease, but have not gone into much discussion about diabetes specifically. Recently, a study has come out that looks at the relationship between exercise independently, and the development and reversal of Type 2 Diabetes. Many previous studies that have been published about Type 2 Diabetes looks at multiple health behaviors, not just exercise. 

Type 2 Diabetes is rapidly growing due to the rise in obesity levels and is projected to reach 600 million cases worldwide by the year 2035. Therefore, it is important to continue research and interventions for help prevent and treat this chronic disease. 

This particular study analyzed over 1 million people and found that people who exceed the minimum exercise requirements each week (420 minutes per week), have a lowered risk of developing Type 2 Diabetes by 40%, where as only getting the minimum requirements (150 minutes per week) only lower their risk by 26%.

After seeing the results of this study, it is important for society to take this into consideration when creating behavior change models to slow down or reverse the global increase in Type 2 Diabetes. 

Wellness Wednesday

High-Intensity Interval Training: The Medicine America May Need

You don't have time for an hour long session at the gym? Well that's okay because this workout cuts that time in half...

The number one answer from those who don't go to the gym is that they don't have the time. Whether it be the long commute to and from work, picking up the kids from practice and/or school, or just too much work around the house needing to be done, it always seems that there is something that is keeping us away from the 45-60 minutes it takes to keep ourselves in shape. What if, however, you could workout for about half of that time but with higher intensity and shorter resting periods and get the same effects. According to the American College of Sports Medicine, High-Intensity Interval Training does just that and is the third biggest fitness trend of 2017. The routine has been found to benefit a largely non-athletic population and has been clinically proven to help with type-2 diabetes, congestive heart failure and obesity. 

  These workouts should include hard and easy periods mixed throughout the 30 minute workout, at a rate of 3 times a week. The other benefits of the HIIT workout besides the fact that is shorter, are that it burns more calories in a shorter amount of time, is not as boring as longer exercise routines, and it gets your heart rate up to about 80% of its maximal rate. If that doesn't peak your interest, then here is another article that states that music can also amplify the effects of HIIT workouts.

Healthy Fall Comfort Foods

When the fall season rolls around, we tend to crave warm, comforting foods as the temperatures begin to drop and the days become shorter. But, fall is the perfect time of year for comforting foods because of the wide variety of produce that is in season. The fall produce list provides a number of fruits and vegetables that can easily turn into a delicious, healthy  and comforting meal. This is a great time of year to go to your local produce stands and farmers market to pick up the best fall produce and cook up your favorite fall meal.

Fall In-Season Produce

• Squash- spaghetti, acorn, butternut
• Contains Omega-3 Fatty acids and is a good source of Vitamin A

• Sweet Potatoes
• Great source of Vitamin A, iron and has anti-inflammatory benefits

• Pumpkin
• Rich in potassium, fiber and B vitamins

• Apples
• Full of anti-oxidants and fiber

• Brussel Sprouts
• Good source of Vitamin K, folate and iron

Healthy Fall Recipes

• Roasted Brussel Sprouts and Apple Salad
• Butternut Squash and Apple Soup
• Acorn Squash with Kale and Sausage
• Pumpkin Pear Crisp

Give some of these comforting, but health fall recipes a try to put all the fall produce to good use!

November Week 1 Exercise and Stretch

November Week 1 Exercise and Stretch

Exercise: Bicycle Crunches

1. Lie flat on the floor with your lower back pressed to the ground. Be careful however to not strain with the neck as you perform it. Now lift your shoulders into the crunch position.
2. Bring knees up to where they are perpendicular to the floor, with your lower legs parallel to the floor. 
3. Now simultaneously, slowly go through a cycle pedal motion kicking forward with the right leg and bringing in the knee of the left leg. Bring your right elbow close to your left knee by crunching to the side, as you breathe out.
4. Go back to the initial position as you breathe in.
5. Crunch to the opposite side as you cycle your legs and bring closer your left elbow to your right knee and exhale.
6. Continue alternating in this manner until all of the recommended repetitions for each side have been completed.

Stretch: Standing Side Bend

1. Stand with your feet together and your arms straight overhead. Clasp your hands together, with your fingers interlaced and pointer fingers extended. Inhale as you reach upward.
2. Breathe out as you bend your upper body to the right. Take five slow breaths. Slowly return to the center. Repeat on the left side.

Health Benefits of Eating Raw Garlic

The thought of eating raw garlic may seem gross, but there are a number of health benefits that come along with consuming raw garlic. And, you don't have to eat it plain, there are a number of ways you can put it in meals and recipes in its raw form that will still allow you to reap the benefits. Consuming garlic raw rather than cooked unlocks its nutritional potential, where cooking it destroys the vitamins and immune-boosting nutrients. 

Garlic contains alliin and alliinase, which create allicin when cut up. Allicin is a potent antimicrobial and anti fungal agent that degrades within a day and is destroyed by heat. So, after cutting or chopping raw garlic, it is best to consume it within a few minutes to get the health benefits allicin provides. 

Health Benefits of Consuming Raw Garlic

• Immune System
• Bacteria and fungal fighter
• Has been used in the treatment of strep throat, staph infection and even anthrax
• Helps to treat what some other drugs and antibiotics
• Heart Health
• Raw garlic can help to stop heart disease from progressing and can even reverse plaque accumulation
• Blood Pressure
• Garlic helps to increase the production of hydrogen sulfide gas that helps to expand blood vessels that lets the blood flow easier and in turn, decrease blood pressure
• Reduced Inflammation
• Garlic contains four different sulfuric compounds that decrease inflammation

Buying and Storing Garlic

• Purchase fresh and undamaged garlic that is firm; not mushy or soft
• Undamaged garlic stays fresh for about a month; but once broken or a clove is removed, its shelf life is only a few days
• Store in a cool place away from heat and light

Creative Recovery Strategies

We have talked about the importance of recovery before, but other than walking, stretching and light jogging, there are some other, different ways to incorporate recovery into your routine.

• Hot-Cold Contrast Baths
• This process flushes blood rapidly through the body, which helps with the recovery process
• Immersion in cold water removed blood rapidly from the limbs, where immersion in warm water rapidly brings new blood in
• This process helps accelerates circulation of blood through the body
• While it is hard to have a space where you can immerse your entire body in cold, followed by hot water, there is a process you can do that targets specific parts of your body and is a much easier process
• Place a couple of washcloths in the freezer and let them freeze
• Put hot water in a hot water bottle
• Place a frozen cloth on the desired body part for 5-8 minutes, then place the hot water bottle on the same area for 5-8 minutes
• Repeat this cycle for at least 4 times; more if needed
• Sleep
• Your body releases hormones specifically designed for recovery when you sleep
• If possible, take naps during the day to makeup for any lost time during the night
• As long as you are getting 7-8 hours of sleep each day, it does not need to be all at one time
• Make it Fun
• Movement, not "exercise", brings into the body for healing
• Be sure to include periods of non-exercise movement into your routine to help with recovery from tough workouts and sore muscles
• Do something you enjoy. Make your daily movement fun, rather than making it feel like a chore. If you don't like walking/running, don't make that your recovery activity. 

Wellness Wednesday

The 30-Second Talk That Can Result in double Digit Weight Loss

Having a 30 second talk with your physician or medical professional can have a large impact on possible weight loss...

A recent study conducted by Oxford University found that a conversation between physicians and their patients about weight loss through an offered weight loss program resulted in a 10% weight loss. The patients, who had no intention on talking about weight loss upon entering the physicians office, were not offended by the advice given by their provider. Out of those who were made aware of the weight loss program, 4/10 showed up and participated. Of those that showed up, 25% lost 5% of their weight, and another 5% lost 10% of the weight they had when they started the program. Overall, weight loss resulted in a little over 5lbs. The part that patients enjoyed most about the program, was that they discovered they didn't have to make that drastic a change in their lifestyle; they only needed to cut their diet slightly over time, and increase exercises as a compliment. 

Link

MOG REMINDER:

• The MOG makes weight loss more convenient for members with quarterly bio-marker tracking.
• The MOG helps by having fitness professionals work with you to provide a holistic and specifically designed weight loss and work out regimen.
• The MOG is part of a larger organization through Vanderbilt, that is studying weight loss and preventative medicine to provide the best weight loss methods in the future.
• The MOG provides employee and technical support on your weight loss journey.

November Muscle of the Month

November Muscle of the Month: Obliques!

• External Obliques
• One of the outermost abdominal muscles, extending from the lower half of the ribs around and down to the pelvis. 
• Cover the sides of the abdominal area

• Help rotate the trunk and help pull the chest downwards, which compresses the abdominal cavity. 
• Also supports the rotation of the spine.
• Internal Obliques
• Deep muscles of the anterior and lateral parts of the abdomen and are
  situated deeper within the body
• This muscles rotate, flex and laterally flex the torso
• They also support the organs in the body such as the stomach, and assist with exhalation