Setting New Years Resolutions

It is now the time of year when we start thinking about what goals we want to achieve in the new year.  However, considering that only 8% of people actually stick to their New Year's resolutions, it is easy to give up on them before we even try. However, setting resolutions doesn't have to be daunting, and there are things we can do throughout the year to make sure we accomplish the things that we set out to do in the new year. 

• Prioritize your top 3 goals
• Try not to set too many goals, as you want to be able to stay focused on each one and not let it fall by the wayside. Think about your top three goals you'd like to accomplish in the next year and set those as your resolutions.
• Visualize your wins
• Try to picture yourself accomplishing of your goals and realizing that you stuck to a resolution. Imagine that feeling every time you start to feel yourself slip away from your goal. 
• Engage other people
• Tell your family and friends about your goals. In doing so, they will help hold you accountable by asking you about them and how you are coming along on your goals.
• Track and celebrate
• Keep track of all the little accomplishments you are making along the way to reach your main goal. Celebrate each accomplishment you make to keep yourself motivated throughout the year.
• Start small
• Make yourself small, achievable goals that will ultimately reach your end goal. For example, instead of setting the goal of losing 50 lbs, say you will lose 1-2 pounds per week. Track your weight each week, and celebrate losing 1-2 pounds every time. Before you know it, you will be at 50 pounds lost. 
• Change one behavior at a time
• Going along with starting small, instead of trying to change all your behaviors at once, start with one at a time. Once you make a new behavior a habit, then add another. For example, if losing weight is your goal, start with adding in 3 days of exercise per week, or a healthy eating habit. Once you have successfully completed one, then add the other one in on top of it. 
• Ask for support
• This goes along with engaging other people on your goals and resolutions. By telling your friends and family about what you'd like to set for your resolutions and asking them for help in holding you accountable, it will help you stick to your goal. Rather than just working on it for yourself, you will also be doing it for other people, which can help keep you motivated throughout the course of the year.

Wellness Wednesday

When It Comes To Getting Your Child To Eat Healthy, Don't Give Up!

Recent research from the University of Buffalo has found that many parents give up on trying to get their children to eat healthy after the first attempt. However, they have also found that a parent continues to attempt feeding their child the same food, they will eventually begin to like it.

Getting kids to eat a variety of foods is sometimes harder than getting cow down a flight of steps. It often seems like continually trying to feed your child something you know that they won't like isn't worth the screaming match that it turns into. Researchers at the University of Buffalo, have recently concluded that varied diets and persistence in exposing infants and children to healthy foods are key to healthy eating behaviors. The researchers based their study off of 40 peer reviewed studies on how infants and young children developed preferences for healthy food. They found that the base for healthy eating starts during pregnancy, by exposing the fetus to a variety of foods, especially healthy ones.

It is almost just as important to get a child exposed to a variety of foods as an infant as it is in the womb as well. The researchers looked at a study in which infants were exposed to red peppers or squash. While almost all of the infants rejected them at first, all of them ended up eating the food after the fifth or sixth exposure. The study also found that rewarding the children for eating healthy foods might have some poor effects down the line, as good behavior that is later not rewarded in the same way will be challenged.

Fitness Friday

High-Intensity Exercise is a Valid Form of Treatment for Delaying the Effects of Parkinson's Disease

New research from Northwestern University shows that high-intensity exercise may be the answer for delaying the effects of Parkinson's disease.

Approximately 7-10 million people worldwide are affected with Parkinson's Disease, with four percent of those affected being diagnosed before the age of 50 and men being more than one and half times more likely to be diagnosed with the disease. The neurological disease, in which the person slowly loses motor control over their extremities, has more often than not taken a preventative approach to treatment rather than a total curative approach. Researchers at Northwestern University and the University of Denver recently conducted preventative research for those with a diagnosis of Parkinson's and found that exercise in a high-intensity for may be stave off the worsening of their symptoms.

Parkinson's disease symptoms and effects include progressive loss of muscle control, trembling, stiffness, slowness and impaired balance. There are some exercise classes and programs such as boxing that claim to slow down the degeneration of the neurons and loss of motor control, however researchers in this study looked at a controlled form of high intensity exercise to slow the effects of the disease while possibly avoiding medications that have harmful side-effects. The randomized clinical trial looked at 128 participants aged 40 to 80 years old, and in the early stage of Parkinson's stage while taking no medications. The participants were required to exercise three times a week for six months at high intensity, 80-85 percent of maximum heart rate, and moderate intensity, 60-65 percent of maximum heart rate, and were compared to a control group who did not exercise. After the six months were over, participants were rated on a scale of 0-108 by clinicians on their current condition, with the higher range of numbers rating the participant more severely in regards to their symptoms. All participants were rated at 20 before the study began, and those in the control group had their points increase by three points, those in the moderate group had their points increase by 1.5 points and those in the high-intensity group stayed the same.. 

Wellness Wednesday

Reviewing the Top Public Health Stories According to the University of Berkeley

A quick overview of the top ten public health stories of 2010 according to the University of Berkeley.

2017 has been a crazy year, that's for sure. Between the political, environmental and sports stories, it's very easy to forget about all the changes that have been made in the public health sphere this year. Here are a few of the top stories as selected from Berkeley's top ten public health stories of 2017:

• Cancer Deaths are Still on the Decline:
• Deaths by cancer continue to decline in the United States, specifically at a 1.5% annual decline. The improvement in cancer prevention is due to early detection and improved treatment of common cancers such as lung, breast, prostate and colorectal carcinomas.Overall, there has been a 25% decrease in cancer deaths since 1991, with promise that this percentage will increase in future years.
• The Opioid Epidemic is at an All Time High:
• As seen in Harford County, where the total of overdoses is well over 400, the opioid epidemic continues to reach all time high's in regards to those it affects. In the past four years, as many Americans have died of prescription opioid overdoses as those Americans who had died during the entirety of the Vietnam war. Preventative measures, such as restricting the amount of opioids prescribed, have been taken to try and halt the continuation of the opioid epidemic.  
• Sugar Has Finally been Identified as a True Culprit of the Obesity Epidemic:
• Fat Free? Try just higher amount of sugar. Processed foods and beverages have been identified as the culprits behind the skyrocketing numbers of obesity and type-2 diabetes.This new focus has spurred dietitians and researchers across the nation to re-focus their attention on how to get populations to eat food that's not as processed.
• New Guidelines Lower the Threshold for High Blood Pressure:
• 31 Million more Americans have high blood pressure no thanks to the American Heart Association's reclassification of what constitutes the disease according to new blood pressure reading thresholds. This reclassification will affect millions of Americans pockets now with their premiums possibly rising, but the Association hopes that this will spur the patient populations to make necessary health decisions for the better. 
• Babies Can Once Again Enjoy Peanut Butter:
• If your child has a severe allergy or eczema reaction to eggs, the National Institute of Allergy and Infectious Disease advised feeding them peanuts at as early as four months old. The turnaround on the ruling has much to do with the finding that feeding peanuts to a child at an earlier age reduces the likelihood that the child will develop an allergy to it.

5 Tips to Avoid Weight Gain During the Holidays

The holidays are a difficult time for everyone to maintain weight loss efforts, or weight in general due to the extreme number of treats and comfort foods. While it is always a good idea to enjoy the holidays and all of your favorite foods and treats that go along with it, you don't have to go all out and eat everything in sight and in turn, feel bad about the few extra pounds you put on. 

1. Eat Breakfast and Lunch
• While this is important everyday, it is even more important on holidays and/or days that you have a holiday party to attend. Eating healthy and nutritious meals throughout the day will help keep you satisfied so you don't show up to a party starving and end up eating more than you wanted to.
2. Make Workouts an Appointment
• The holiday season is definitely a difficult time to keep your workouts consistent. There is always something to do whether it is a work happy hour, gift shopping or cooking and baking. However, if you put your workouts in your calendar as an appointment, you will be more likely to do it since it has already been scheduled into your day.
3. Hydrate
• If you do anything to stay healthy during the holidays, staying hydrated should be it. This will help to manage your hunger levels and keep you satiated throughout the day.
4. Eat the Items Special to you
• Instead of eating all of the treats and foods offered at your gathering, choose to indulge on the ones that you only get once a year. 
5. Be Kind to Yourself
• Christmas is only one day. If you eat too much throughout the day, don't beat yourself up about it. You can get back on track the next day. Know that you thoroughly enjoyed the time with your family and friends and all of your favorite holiday treats.

Key Component to Older Adult Training Programs

Continuing a strength training program as you age is very important to keep your bones strong when they begin to deteriorate. However, in order to best benefit your functional ability, some ways of training are better than others. Training for functional ability, which includes speed, power, motor control, coordination, balance, mobility, agility and cardio respiratory endurance, should be the focus for workouts as you age to get the most benefit for your body. 

One of the main focuses for your training program should be on muscle power which will help to improve your function to a greater degree. In order to train this way, more explosive movement with a lighter load should be incorporated into your exercise program. These types of movements can be as simple as explosive stands from a chair or medicine ball slams.

Another main focus of training programs should be on complexity versus load. Try to move in a variety of ways that also include cognitive stimulation and series of movements that flow together. For example, rather that adding weight to a stationary lunge, do lunges in all directions instead. 

The last main focus, and the most important, of your training program is balance. In order to improve balance, it must be challenged. In order to do this, change static movements to dynamic, planned movements to reactive and change a wide base to a narrow base. All of these things will challenge and in turn, improve your balance if incorporated into your routine on a regular basis. 

Fitness Friday

Are Women Genetically More Fit Than Men?

New research shows that women may be genetically predisposed to be more fit that men.

When we think of fitness, we typically think of who can run the fastest or throw an object the farthest. This is a common misconception, however, when it comes to judging how fit a person is. The fitness of a person is defined as the quality or state of being fit, meaning that the fitness of a person is defined by the capacity and efficiency that their body can perform at task at. Researchers at the University of Waterloo, with this definition of fitness in mind, decided to research whether or not their is a genetic predisposition for either gender in regards to who is more physically fit. 

Quick oxygen uptake by a person's body allows for less strain to be placed on the body. Researchers at the University of Waterloo studied a person's fitness by measuring and comparing the oxygen uptake and muscle oxygen extraction for 18 young men and women who had a similar BMI and age. Various aerobic tests were conducted on the participants, and results consistently showed that women's muscle extract oxygen from the blood at a 30% faster rate than men. By processing the oxygen faster women are less likely to fatigue as fast as men who are exercising at the same rate. More research on the subject is warranted, however, to confirm what resulted and was presented in the research.

Knowing Your Metabolism

Each person's metabolism works a little bit differently based on your age, sex, lifestyle and physical activity. While you can't change some of these factors, you can control your lifestyle which will help the effectiveness of your metabolism and help you reach your health and fitness goals. In order to help your metabolism, there are some key habits to incorporate into your daily life that will help keep your metabolism at a healthy and efficient rate.

• Drink water
• Dehydration can slow down your metabolism
• Eat regular meals
• Having smaller meals or snacks throughout the day can help you from overeating at meals and keep your metabolic rate up.
• Build muscle
• Your body is burning calories even when it is at rest. Evert pound of muscle uses 6 calories just to exist each day, whereas each pound of fat only uses 2. 
• Be physically active
• The more active you are, the more energy your body burns.
• Add in some high intensity workouts
• This will add a steady and more long-lasting rise in resting metabolic rate. 
• Eat balanced meals
• Be sure to include proper amounts of protein  into each meal as you body uses more calories to burn protein than it does carbohydrates or fat.
• Don't skip meals
• Skipping meals or fasting for long periods of time can slow down your metabolism.
• Sleep 7-8 hours a night

Wellness Wednesday

The Importance of Dieting for Knee Pain
While exercise is very important for controlling knee pain, losing weight may be more of a long-term answer for people who are overweight.

Weight loss is a very popular topic on this blog, and it should be due to the various other physical complications that it can cause. One of those complications excess weight may cause is severe joint pain. The number of Americans with severe joint pain in 2002 came in at 10.5 million and then jumped to 14.6 million in 2014. This climb in severe joint pain is in part due to the rise in obesity, which carries osteoarthritis as a major risk factor. One of the major sites affected by osteoarthritis  is the knee, and many who are affected by the disease often undergo total knee replacements to replace the cartilage that they have lost. With obesity as a key risk factor in mind, researchers put together a study in order to monitor how much weight affects cartilage loss and joint pain in affected patients. 

The Radiological Society of  North America 760 men and women with a BMI greater than 25 (BMI over 25 indicates being overweight and over 30 is obese) from the Osteoarthritis Initiative. The group was divided into 380 people who had lost weight and 380 who had not lost weight. The weight-loss groups were then segmented into losing weight by diet and exercise, diet alone and exercise alone. The participants were also MRI'd at the beginning of the study, at 48 months, and then 96 months. Cartilage loss was significantly less in the participants who lost weight compared to those who did not, but only in the segments of dieting alone and exercising and dieting. Weight loss for those who only exercised saw no change in cartilage degeneration. 

TL;DR: Exercise alone does not help slow cartilage degeneration, diet is necessary as well.

5 Habits to Make Your Day Healthier

By adding small, but effective healthy habits into your day can make your overall life, health and happiness better. You don't have to make major and drastic changes to change your health. All it takes is a few simple changes to make a big difference. Take the following habits and incorporate them into your life one at a time and see how they can change your life and help you become a happier, healthier person. 

• Make breakfast and movement a priority
• Starting your day off with a nutritious meal and some type of movement helps to set the tone for the rest of your day. Rather than pouring yourself another cup of coffee, get in some nutritious to give you the energy you need to get through the day. Additionally, when you start your day on a healthy note, you tend to make better decisions throughout the day. 
• Take a lunch break daily
• Take a step away from your desk or your work for 30 minutes during your lunch time. This will set you up for a productive second half of your day by taking 30 minutes to yourself to refocus and prepare for the rest of your day. 
• Make the gym after work a priority
• Prepare your gym bag the night before and take it with you so you don't have to go home before the gym. Going directly from work to the gym will avoid you going home and having to answer to family or changing your mind and choosing the couch over the gym.
• Use meal prep to beat the dinner rush
• To avoid being stressed at dinner time and resorting to getting take-out, do a little meal prep on the weekend to have healthy options ready to go for dinner time. 
• Create a nightly routine
• In order to get the best night sleep, try to go to bed the same time every night and do your best to avoid technology for 30 minutes before bed. Try drinking a hot cup of tea or reading a book instead of scrolling your phone or watching TV.

Fitness Friday

Exercise Helps Protect Smokers From Increased Susceptibility to Muscle Loss

A recent study conducted by the American Physiological Society has found that exercise may help smokers from the muscle loss and inflammation that they are more susceptible to due to their smoking habit.

 Getting people to stop smoking has long been a priority of many major health organizations ever since tobacco groups have had to acknowledge that their product causes harm to their users. The habit most noticeably affects users' cardiovascular, respiratory and neurological health, but what many do not know is that it also affects users' musculoskeletal health as well. For those that hit the gym and are smokers, the lack of oxygen available to the muscles that desperately need it during workouts hinders muscle growth. Not only does lack of oxygen affect this possible muscle growth, but the lack of testosterone also hinders any chance of reaching your true summer body potential. However, for those that do not workout regularly, the risk for muscle loss is even greater.

A team of German researchers have found that inflammation that begins in the pulmonary system due to smoking, can "spill over" into the circulatory system and negatively affect muscle and organ function. The inflammation negatively interacts with protein pathways in the body causing muscle to break down faster than it can grow leading to a condition called 'wasting atrophy'. The German researchers reached this conclusion by studying markers of inflammation in the blood and muscle fibers of two groups of mice that were exposed to cigarette smoke on  along-term basis. One group exercised everyday for eight weeks on a treadmill while the other group did not, and results were compared to mice who were not exposed to a long-term smoke environment. There was significant improvement in regards to biomarkers for inflammation in the exercise group compared to the smoking non-exercise group, however both groups had increased inflammation markers compared to their non-smoking counterparts. The study did reveal, however, that exercise did decrease some muscle fiber density decrease in the long-term smoking groups, leading to the conclusion that consistent exercise in smokers may at least greatly reduce the risk of developing 'wasting atrophy'.

 

Gold Medal Happenings

As the year comes to an end, we have some new, exciting things happening here at the Gold Medal MOG! We want to encourage you to continue, or begin, a health and fitness routine and are offering some great deals and classes that make it easy for you to do so! Feel free to tell your family and friends as well, which will help you get some additional offers and discounts!

Holiday Deals

• Dec: 24-Dec 30: Refer A Friend get 2 Months Free (Must not be prior MOG member)
• Dec 31-Jan 6: Buy 3 Get One Free 30 or 60 min Personal Training Sessions
• Jan 7-Jan 13: 1 year membership for $270 (3 months free)
• Jan 14-Jan 20:  $90 for 120 days *Cannot be combined with previous weeks deal of buy 9 months get 3 free deal.

Yoga Classes

6 weeks of yoga classes Mondays at 10:00 AM beginning January 8, 2018

$84 for 6 weeks ($14 per class)

Call Gold Medal PT or email gweimer@goldmedalpt.com to sign-up!

Class description: Gentle Yoga

Please join us for traditional gentle yoga, whether you are a new to yoga or have been injured and want to slowly get back to your practice. Classes will be semi-private offered in a small group setting. All levels are welcome, please bring water and your own yoga mat.

Instructor Kristine Keay:

An experienced Holistic Health Educator skilled in Mindfulness, Wellness Coaching, Yoga, Energy Healing, and Public Speaking. Strong community and social services professional with a Master of Science (M.S.) focused in Health and Physical Education from Bridgewater State University and who also earned a Bachelor of Arts majoring in psychology. She currently is a wellness educator for a national employee assistance company based in Baltimore. She conducts presentations and classes on an array of health and wellness topics to various populations such as various types of yoga, stress management, meditation and overall health. Kristine’s growing list of clients here in Maryland includes Bel, Air Athletic Club, Health Fitness Corporation, Elementary Schools, and soon to be at Harford Community College. Her work began in Massachusetts from fortune 500 companies, such as Fidelity Investment of Rhode Island to Ivy League universities such as Brown University.

Wellness Wednesday

Dieting and High-Intensity Exercise Helps Reduce Risk of Weight Regain
Researchers at University of Alabama at Birmingham have found through research that the best way to keep off the weight is a continued regimen of high-intensity workouts and a well-balanced diet.

As often brought up and discussed as a main topic on this blog, obesity is an epidemic of epic proportions in America, and one that is often overlooked or brushed aside in regards to its importance and impact on other health issues by many Americans. For the 65% of people who lose weight from dieting, they will regain the weight they lost (and often more) within three years. This makes keeping the weight off just as much of a priority for researchers and physicians alike, when trying to help patients on their journey to a healthier self. Researchers at the University of Alabama at Birmingham conducted research aimed at trying to find the best way to increase the metabolism that people lose when they begin to diet.

 

The researchers, with the knowledge that moderate-intensity exercise reduces the slowing of metabolism, looked to see if high-intensity exercise would have a similar effect. This form of exercise includes a short bout of maximum effort exercise, followed by a few minutes of active recovery (i.e. sprinting on the treadmill for a short time and then walking). The results of their research when reviewing other studies, was that people who performed 20 minutes of high-intensity interval exercise lost the same amount of weight as those who performed 60 minutes of moderate exercise. This finding, when coupled with diet, not only answers the question of how to help keep the weight off, but also answers how to do so in a world where finding 20 minutes to exercise is a lot easier than finding 60 minutes.  

Having a Healthy and Safe Winter Season

We all know that the winter season can be full of colds, flu, strep and other illnesses that we may come in contact with. But, in addition to these things, the winter, especially the holiday season, there tends to be an increase in injury and accidents as well. So, in addition to taking precautions to staying illness-free during the winter, there are other precautions to take to keep you safe and reduce your risk for accidents as well. 

• Get a Flu Shot
• Getting your flu shot can help reduce your risk of getting the flu about 45-60%
• Boost your Diet
• Get some more Vitamin C, fruits and vegetables in your diet to help boost your immune system to protect you from getting sick
• Exercise Regularly
• Keeping up with your regular exercise routine will help keep your immune system up, as well as keeping you in a routine throughout the busy holiday season
• Wash your Hands Frequently
• Use soap and warm water and lather for at least 20 seconds to properly wash away the germs
• Sleep Well
• More than ever, this is a time when you need an adequate amount of sleep. Your body needs rest to be able to fight against germs. Try to get at least 8 hours of sleep each night and try to go to bed at the same time each night
• Get your Car Inspected
• While this doesn't relate to your health, it is important to make sure your car is in proper working order for the winter months when it can be cold, icy and snow.
• Hang Decorations Safely
• When hanging up your holiday decor both inside and out, make sure you are diligent about doing it safely and make sure you are not home alone, in case of an accident.
• Get Social
• Getting out and about and being around other people will actually help to prevent getting sick and will help you have a less stressful holiday due to being around those you love.
• Plan a Vacation
• Although this may sound like a crazy idea during an already busy time, taking a vacation in the winter will help you de-stress and get away from the madness. 

Winter HIIT Workout

High intensity interval training workouts are good for any time during the year and are good for anyone, no matter what kind of physical shape you are in. H.I.I.T workouts have been shown to increase metabolism, change body composition and is the most efficient way to improve your physical fitness level. You can modify this, and any, hiit workout to make it appropriate for you and where you are in your fitness journey. The main idea for these types of workouts it to push as hard as possible while performing the exercise, then rest for an interval of time until you are ready to move on to the next exercise.

The only equipment you will need for this workout is dumbbells, but you can even do it without them if you are just getting into exercise. As always, before starting any type of exercise program, check with your physician ahead of time and give yourself a long, dynamic warm-up.

Perform 20 reps of the following exercises and repeat many times as possible in 20 minutes. Rest as needed throughout the workout and cool down after the 20 minutes is up:

• Squat press
• Push ups
• Mountain climbers
• Lung with curl
• Plank front raise
• Burpees with push-up

**Bonus: perform 6, 200 meter sprints following the workout

Fitness Friday

Exercise Slows Brain-Aging Deterioration

According to a new Australian led study at Western Sydney University, aerobic exercise can improve memory function and maintain brain health as the aging process progresses.

The University of Western Sydney and the Division of Psychology and Mental Health at University of Manchester teamed up to conduct a study to measure the effects of aerobic exercise on the hippocampus region of the brain. The researchers reviewed 14 clinical trials in which 737 people had their brains examined with scans before and after aerobic exercise in controlled conditions. The population that took part in the studies included those who were healthy and those had been diagnosed with mild cognitive impairment, with an age range of 24-76 and an average age of 66. The researchers examined the effects that aerobic exercise, which took place at a range of 2-5 sessions per week and a study length range of 3-24 months, and found that it did significantly increase the left side of the hippocampus in the participants' brains. While more research on the topic is warranted, it is a promising connection between aerobic exercise and the prevention of age-related neuro-degenerative diseases such as Alzheimers. Check out the video below for more information on the positive effects of aerobic exercise!

Why We Need Cholesterol

In the past, cholesterol has been portrayed as a negative and it was something we were always to avoid too much of. However, we now know that this is false information, and that our body needs it to function properly. Additionally, we can see problems in our body when our cholesterol levels are too low. 

Cholesterol is made in your liver, but is found in all of your cells throughout your body and has many critical functions including: hormone production, vitamin D production, digestions, nervous system function, intestinal wall maintenance and immune system function. So, cholesterol is no longer a nutrient concern for over consumption and foods such as eggs and shrimp are no longer off limits. Instead, we should be more cautious of over-consuming sugar, refined carbs and fats, as those increase inflammation and HDL large cells, which are more harmful to the body. So, in order to manage your cholesterol and inflammation, diet and lifestyle changes should come first. Eating a diet that is high in fat, plants, nuts and seeds is the best type of diet to maintain good health. 

Wellness Wednesday

First Form of Mental Exercise Discovered That Positively Links to a Reduction in Chance of Developing Dementia

For the first time in aging research history, a form of mental exercise has been positively linked to a reduction in the chance of developing dementia.

 Dementia is one of the major causes of disability among older people worldwide, with Alzheimer's disease being the most common contribution at 60-70% of all cases.Worldwide, ~47 million people have been diagnosed with dementia, and 10 million more cases being diagnosed and added to that total each year. With this large number of people affected in the minds of many researchers, a search for a treatment after diagnosis along with a treatment to prevent the disease from developing has been a hot research topic. Researchers at Indiana University, along with collaborators at the University of South Florida and Pennsylvania State University and Moderna Therapeutics, conducted a ten year long research study to further understand and discover the effects that different types of mental exercises may have on the development of dementia.

 The research study looked at adults 65 years and older from multiple sites and were assigned to one of four groups: 

1. Participants who received instructions and practice in strategies to improve memory of life events and activities.
2. Participants who received instructions and practice in strategies to help with problem solving and related issues.
3. Participants who received computer based speed of processing exercises which were designed to increase the amount and complexity of information they could process quickly. 
4. Participants who made no change in their normal lifestyle. 

The initial training sessions consisted of 10 60-minutes sessions over a period of six weeks and, for those who were eligible after completing 80% of the initial activities, 4 60-75 minute activities that took place 11 and 35 months after the initial sessions. After the 10 year period was over, 1,220 of the participants who were still alive reported in to the researchers. 260 participants had developed dementia, however, a statistically significant 29% less of the third group reported having dementia compared to those in the fourth group. The software used in the third group adjusted the speed and difficulty of the assignments and games based on the user's performance, which differs from the constant and unpersonalized level of difficulty of assignments offered in the first two groups. Further research is being conducted to further understand and expand upon the effect that speed of processing activities may have on the prevention of dementia.

Holiday Healthy Habits

The holiday season can be hectic, crazy and a little bit stressful with all there is to do during this time of year. It can be a lot of fun with family and friends, but also be a challenge to our eating and exercise schedules. However, with a little practice, you can eat and move the way you want during the holidays and not derail completely from the habits you already practice on a normal day. Try to remember these tips not only on holidays, but during the entire holiday season.

• Eat Slowly and to "Satisfied"
• The best thing you can do at holiday dinners and get togethers is to eat slowly and to satisfied, not stuffed. To avoid over eating, take your time and notice when you are starting to get full, then stop eating. 
• Stay in Shape
• Sneak in quick and effective workouts to maintain your physical activity level and exercise routine during the busy holiday months. 
• Practice Portion Control
• Use your hands to control the amount of food you are eating. It is OK to eat your favorite comfort foods, just not overeat them. For each plate, try to have a palm-full of protein, a fist of vegetables, a cupped hand of carbohydrates and a thumb sized serving of fat.
• Prep Your Vegetables
• Roast, steam and chop vegetables on the weekend so you have healthy snack and meal options during the busy holiday weeks. 

Recommended Eating Habits by Dietitians

When asking dietitians how and what to eat, you will get a variety of answers, as they all have different beliefs as to what are the best eating habits and types of foods to include in your everyday diet. However, there are a few habits that almost all dietitians will include in their own diet and their recommendations for clients as well.

• Eat Plenty of Protein
• Adults should aim to have 20-30 grams of protein at each meal as well as protein in every snack that you are eating throughout the day.
• Drink Up
• Water is a very important part of the diet and should be consumed throughout the day. Also, thirst can be mistaken for hunger, so before eating, drink a glass of water.
• Practice Prepping
• Start small, but try to start prepping meals and snacks on the weekend to make your healthy habits easier during the week when you are busy.
• Make Breakfast Portable
• The mornings can be the most busy time of the day making it difficult to get in a good breakfast. By making an on-the-go breakfast ahead of time will help keep you on track and start your day will a healthy and nutritious meal.
• Fill Your Freezer
• To make sure you have quick and easy meals on hand, stock your freezer with frozen veggies, rice, shrimp and fruit so you can quickly throw together a healthy meal on a busy week night.
• Use the Crock-pot
• The slow cooker is a great way to have a healthy dinner on a night when you get home late or are on the go. Throw the ingredients in in the morning, and it will be ready and fully cooked by the time you get home. 
• Have a Snack
• To keep your blood sugar level and to prevent from getting too hungry and eating junk, keep raw fruit, cut up veggies and hummus at work or in your refrigerator for a quick and healthy snack when you get home or to hold you over until it is time to eat dinner. 
• Stock Your Pantry
• Keep some healthy staples in your pantry to use as side dishes for a quick dinner or snack. Things like beans, rice, canned vegetables, nut butters and protein powder.
• Make it Easy
• Sometimes, a rotisserie chicken and frozen vegetables is the best you can do for dinner, and that is OK. Save your more involved ans complicated recipes for the weekend and make it easy and convenient for during the week when you have other obligations. 

Fitness Friday

Figuring Out Which Fitness Tracker is Right for You
It's Black Friday and Cyber Monday is right around the corner, so let's look at a number of factors to help you determine which fitness tracker is right for you.

Black Friday is upon us, and chances are you're either online or out and about trying to snag some deals. There's also a good chance you may be looking to purchase a smart watch/fitness device either today or on Cyber Monday. However, with so many different devices out there, how do you know which one is right for you? Is there one that is better than the other for the same fitness goals or use? Here's some steps/a checklist you can use to help you find the tracker that best fits your needs (Disclaimer: None of these products in the article are personally endorsed by the writer or GMPT, they are just used strictly as examples for the purpose of this article):

• Are You Going to Use the Tracker Strictly for Fitness Needs or for Everyday Use:
• This is the first step you should take before moving any further in your search for the perfect fitness tracker. If you're a runner that doesn't want to use the watch for tracking steps or reaching a daily stand goal, a device like TomTom's running watch may be best for you. However, if you're looking for something that will track everyday lifestyle and fitness needs, you may want to move on to the next step of choosing a fitness tracker.
• Are You Looking for a Fitness Tracker That Tracks Basic Fitness Needs, or That Has Expanded Fitness Tracker Capabilities:
• There are many fitness trackers that fit the "lifestyle fitness" category, however each tracker has its limitations when it comes to specific tracking capabilities and a price tag that varies along with it. IF you're looking for something to just log your steps and you're not too worried about measuring your heart-rate or a specific workout program, then something like the inexpensive Garmin Vivofit 3 may be for you. The ~$60 device will track your steps and sleep but doesn't come with an altimeter, heart-rate monitor or GPS. If you're looking for something a little extra, you may want to consider a middle model that tracks your heart rate like the FitBit Alta. However, if you want a higher range model, go ahead and take a look at the next step.
• Do You Want Text, Email & App Capabilities:
• For many people who get to this point, it's clear that they're willing to spend a little more for a fitness accessory upgrade. If you're an apple user, the clear choice is the Apple Watch. Series 1 will get you basic capabilities, while the series 3:1 has a built in GPS and the Series 3 has GPS and cellular capabilities. For those who aren't apple users, something like the FitBit Ionic might be right up their alley with an apple pay-like application ability.

Some other things you are going to want to consider when looking at fitness devices are style, whether or not it's water-proof, and its fit. Be sure to thoroughly research and try out, if possible, the device before you purchase it. Happy Shopping!

Wellness Wednesday

Exercise: It's Just What the Doctor Ordered

According to a recent study conducted by Michigan State University, mental health providers may want to look at look at exercise as a form of treatment in their patient's plan of care. 

Exercise is an important part of maintaining a personal wellness portfolio. Not only does exercise keep you trim, but it also ensures a healthy GI, cardiovascular and musculoskeletal system. It's also fairly well known that exercise assists in keeping depression at bay, but what if mental health professionals aren't doing enough to ensure their patients are getting enough exercise? A recent study conducted by Michigan State University asked 295 mental health patients if they wanted to be more active, if they thought being more active helped boost their mood, and if they wanted their therapists to help them be more active.

At the conclusion of the survey, the researchers found that 80% of respondents believed that exercise helped their mental health in a positive manner while 85% of respondents stated that they wished they could get more exercise. More than 50% also stated that they wanted more advice and discussion from their provider about how to get more exercise and information on the benefits that exercise has on mental health. The problem for many patients is that their mood affects their ability to get out and complete physical activity. With this new information in hand, mental health providers should begin looking at partnerships with fitness facilities or in-house fitness options. 

Fitness Friday

Exercise Can Help Subdue Breast Cancer
Side-Effects
Exercising regularly can help reduce the pain and fatigue that accompanies the side-effects of breast cancer treatment.

The side-effects of breast cancer treatment, or any cancer treatment for that matter, can be completely debilitating leaving the patient energy-sapped, in pain and feeling ill. The European School of Oncology knows that hundreds of thousands of women around the worlds diagnosed with breast cancer go through the same side effects, and partnered with Professor Eduardo Oliviera of the University of Porto to research the effects that exercise has on the side-effects of cancer treatment. The professor studied 15 women between the ages of 34 and 68 years old who were all being treated for metastatic breast cancer, and divided them into a group of exercising and non-exercising.

The group that exercised took place in a 12-week exercise program, which included an hour of exercise twice a week. The exercise included in the program included aerobic exercise and strength-training, while the other group completed their normal plan of care with minimal to no structure exercise program. During the 12-weeks, the women in both groups had their VO2MAX tested to better understand the patient's cardiovascular fitness and effect that the exercise had on the side-effects of the patients. Patients who participated in the program had an average increase of 12.3% in VO2MAX while those who did not participate in the exercise program only saw an increase of 2.7%. The women who exercise also reported a 21.4 point reduction in pain, 14.4 point reduction in fatigue, 16.6 point improvement of emotional health, and 14.9 point increase in ability to carry out daily tasks. The other groups saw a respective 2.6 point reduction in pain, 2.2 point reduction of fatigue, 11 point improvement of emotional health, and a .1 point reduction of ability to perform daily tasks. This research is very promising for those suffering from the side-effects of breast cancer, and Professor Oliviera plans on conducting more research to solidify the benefits of exercise and cancer treatment side-effects.

Healthy Holidays

The holidays are a great time to gather with friends and family, enjoy your favorite foods and celebrate life. However, it is important to practice good health and safety during this time as it is easy to stray from your normal habits and easy to get sick due to stress, always on-the-go and being around more people than usual. 

• Wash your hands often
• This is one of the easiest things you can do to help prevent getting sick and keeping the germs away.
• Stay warm
• Cold temperatures can be dangerous, especially to children and the elderly, so make sure you wear the appropriate layers when the temperatures start to drop.
• Manage stress
• The holidays shouldn't be a stressful time, although many of us feel the emotion, physical and financial stress this time of year. Keep your work, family and play life balanced, keep a positive outlook and keep your commitments and spending in check. This will keep a stress-free and enjoyable holiday season for you and your loved ones. 
• Travel safely
• With so much travel and running around that happens this time of year, make sure you take extra precautions to not drink and drive, buckle your seat belts and obey the speed limit. 
• Get your check-ups
• Schedule your check-ups with your doctor during this time of year so you know that you are healthy and aren't battling and illnesses during the holidays. This is also a good time to get your flu shot and any other vaccinations you may need. 
• Handle and prepare food safely
• To keep you and your loved ones free from food-related illnesses, wash your hands, foods and surfaces often, don't cross contaminate fruits and vegetables with raw meat and cooks foods at the proper temperature.  
• Eat healthy and be active
• With balance and moderation, you can enjoy the holidays the healthy way. Try to limit the salty and sugary foods and find a fun activity that keeps you moving and active during the holidays. Get your kids and family involved, so everyone has a healthy and happy holiday season. 

Wellness Wednesday

Millennials Kids Are Killing Wellness

Out of a recent poll from a population of adults, many believe that children today are worse off than they were when it comes to mental health a, fitness and diet.

Every generation believes that they were the "greatest generation", or that the next generation is worse than theirs. Much of this stems from the vast amount of change that comes from new technology leading to social and cultural changes that the previous generation has a hard time adjusting to or understanding, however, some negative changes ring true to previous generations' concerns. A recent study and survey conducted by the University of Michigan revealed that less than a third of adults believe that children today are healthier than they were and at the same age and that only a quarter of adults think that their children's mental health has improved. This belief comes despite rapid advancement and improvements in medicine and public health.

The survey took responses from a sample of 1,330 US households, asking parents how they felt about six factors that affect the health and well-being of children. Only 36% of respondents said the quality of education was better today than when they were in school and 39% of respondents said the quality of healthcare had improved. The scores only became lower from there, however, as 23% of respondents believed that emotional support from families had improved, 18% believed that exercise and fitness in the new generation had improved, 17% believed diet had improved and 14% believed the safety of communities had improved. Of the respondents only 10% of Generation X and 6% of Millennials believe that the future generation has a better chance at life than they did. While their reasoning for the decline in health differs, policymakers must enact improved legislation to better future generations health and wellness needs. 

Easy Weekend Meal Planning

When you have your meals planned out and prepped, it is so much easier to stay on track with healthy eating throughout the week. You are much less likely to stop for fast food or go out to lunch during the day if you have a week of healthy, pre-prepped food in your refrigerator that can be easily heated up. Meal prep also doesn't need to be a difficult or time-consuming task either. With the right preparation and planning, you can spend a couple hours on the weekend on a few meals that will keep you going throughout the entire week. Just by following a few simple steps, you can set yourself up for an entire healthy week. 

• Map Out Meals
• Start by planning out just one meal for the week, either breakfast, lunch or dinner, then add in the other 2 meals in the following weeks
• Look at your weekly activities and see how many meals you will actually need
• Look at what foods are in season and use those as a base for your meals
• Gather recipes and keep them in a notebook to easily go through and decide what you are going to make
• Check your freezer and pantry and see what needs to be used up and can be used in your meals
• Shop
• Go to the grocery store with a list based on the recipes you are going to make. Having a list will help you to avoid impulse buys or forgetting ingredients that you will need
• Prepare
• Decide how you are going to prepare for the week- make everything at once, or just make some of it and do another prep mid-week
• By cooking everything on Sunday, you will save yourself a ton of time during the week
• Consider making double batches of recipes so you can freeze half to have ready for another week when you may have less time on the weekend to prepare
• For easy meals and quick clean-up, try one sheet pan or one pot meals. You will have your meal prep done in no time.
• Utilize your slow cooker when you are short on time. It will do the work for you so you don't have to spend hours in the kitchen cooking

Stay Healthy at Work

Workplace wellness is becoming more of a hot topic in today's working world and has shown to create a less-stressed and happier workforce. Some of the top companies in the U.S workforce such as Nike, Google and Coca-Cola have adopted wellness practices above gym memberships and weight-loss and have seen 65 percent lower turnover and two times higher stock market returns than their industry peers. There are a few wellness categories that these companies are participating in that are making all the difference in their employee health and happiness. 

• Energy
• To create a happier work environment, work, fun and health should all mix. Companies have implemented things such as "recess" with volleyball nets and basketball hoops and fun outings during the work day that involve doing something active. Incorporating these types of activities even once a week can change the outlook and attitude of your employees. 
• Stand
• One of the most obvious things, is that sitting all day everyday is bad for you and can be detrimental to your health. Purchasing adjustable desks and standing stations that vary the level how sitting and standing throughout the day helps keep people moving. Having even a few of these in the office that employees can reserve time using each day will help them get up a few times a day and spend less time sitting. 
• Take a Nap
• In a recent study, 29 percent of workers admitted to falling asleep during the day or becoming very tired at work. It only takes a 20 minute power nap to feel rejuvenated and get your energy back for the work day. Forward-thinking companies today, like Capital One, believe in this concept and provide "nooks" throughout the office so employees have a quiet space to go to for a quick rest when they begin feeling tired.
• Stress
• Having stress at work, in addition to other life stressors, is a critical issue that should be a priority to companies who take measures to implement wellness programs. To help combat workplace stress and mental health issues, more attention should be paid to physical work space, noise, air quality and overall office ergonomics. 
• Green Work Space
• Adding greenery to the workplace helps to purify stale air, especially from furniture. The best low-maintenance plants that are easily placed in the office include spider plants and philodendrons.