Tuesday, January 31, 2017

Chronic Pain? Don't Ignore It!

A lot of the time, nagging injuries that a lot of us get are due to overuse, and not taking care of it at the first symptoms. It can be tough to take a break from exercising when we start to feel a nagging ache, but the best thing we can do for it is rest and then go to a doctor to get it looked at if it continues. Working through acute or chronic pain only makes for more serious injury. 
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  • Chronic injury/pain is defined as consistent pain for three or more months or intermittent pain for 6 or more months. 
    • When you have chronic pain, the reason for it may be something more than you initially thought. So, the best thing you can do is go see a licensed medical professional to get it checked out. 
    • Take a look at other factors in your life that could potentially be causing or contributing to your chronic pain as well. 
      • Things such as stress, physical demands at work, rest and nutrition can all surface a chronic injury or nagging pain. You may often recognize nagging pains increase during high stress times in your life. 
**The Bottom Line**
Don't ignore pain! Pain is telling you something. Whether it is that you have an injury that needs to be looked at, you need to rest your body or there are stressors in your life that need to be addressed. Whatever it is, address it. You are not feeling chronic pain for no reason. So go to a doctor, assess your stress levels or get more rest!

Monday, January 30, 2017

Practicing Willpower When it Comes to Diet

When building new healthy lifestyle habits, it can often be hard and easy to get down on yourself if you feel like you "slip up" or are not seeing any results or changes. Making health-related changes is hard and takes time to truly create new habits. Many times, when we fall off, we get down on ourselves and never get back on track. But, there are times where we can test our willpower and out it to good use for future decisions and behaviors when it comes to our health. 


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  • Identify Opportunities to Practice Willpower
    • Every time you make a good food/health choice, chances are the next 2 or 3 will be good as well. Use this as a chance to keep up the good choices, which will only get easier to make over time. 
  • Adopt the 20 Second Rule
    • Give yourself at least 20 seconds to make any decision. Before accepting a treat, or ditching a workout for a social event, think about it for 20 seconds. This will ensure no decision is rash, and you've truly thought about your behavior before acting upon it. 
  • Don't Make Your Willpower Work Overtime
    • If you overwork your willpower, it will eventually break down. By creating a routine of healthy habits, you are eliminating the need for will power in making healthy decisions. The more you make, the more those behaviors become routine. 
  • Make Decisions in Advance
    • If you are going out to dinner with friends, on vacation or even to a party, plan ahead on what health decisions you will make. Look at menus online, take snacks and healthy foods or eat before attending a party. 
  • Think Happy Thoughts
    • Rather than thinking and talking about what you "can't have", switch it around and think about the things you "can have" and enjoy. 
  • Grow and Move On
    • The kinder you are to yourself, the more positive your lifestyle and changes will be. Negative thoughts and emotions only leads to a negative life and getting down on yourself. If you make a choice that wasn't a good one in your life, accept it and make a better one next time. 



Friday, January 27, 2017

Fitness Friday

Weekend Warrior Routines Are More Advantageous Than Originally Thought
A JAMA Internal Medicine Study Shows That There Are Large Mortality Benefits For All Manner Of Weekend Warriors

For many years, weekend warriors have been looked down upon by medical professionals due to the higher risk of muscle strains or something much worse. They were often compared to those who shoveled snow and suffered a heart attack due to their lack of previous activity. The new JAMA study found that those who work out once or twice a week have a 30% lower mortality rate than those who didn't exercise at all (from 1994-2012). The reasoning behind the decreased mortality rate may be due to the fact that the adults in the study were exceeding the 150 minutes of weekly exercise recommended by the U.S. and World Health Organizations.
The average age of the 63,000 British and Scottish adults in the study was around 58 years old. Their cardiovascular and cancer mortality rates also ranked lower than those who did not exercise at all, and were the same in both men and women. Those in a separate group who only exercised 60 minutes a week experienced a 31% decrease in mortality rate, and those who exercised 450 minutes a week had a 35% lower mortality rate. This is promising news for many American adults, 51% of which do not meet the requirements for aerobic activity, as it shows that exercising just 60-150 minutes a week can significantly reduce your mortality rate.


Thursday, January 26, 2017

New Years Goals Check-In

Did you follow along with our SMART goals to make your goals for the New Year? If not, did you make any health-related New Year resolutions?

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If you did, now is a good time to check in on them to see how you are doing so far. If you realize that you have not really stuck with them so far, it is not too late to start now! We are coming to the end of the month of January, which means there is still 11 months left in the year to make those goals and resolutions a reality. Rather than getting down on yourself for not sticking to your resolutions the way you would have liked, start now and focus on them until you have them accomplished. 

It is said that nearly 80% of New Year's resolutions fail by February. Don't let yourself be a part of that 80%. Strive to be in the 20% that keep those resolutions and actually make them happen. You set those goals for a reason, so let that reason be your motivation for sticking with it and not giving up!


Wednesday, January 25, 2017

Wellness Wednesday

When It Comes To Fruit and Vegetables, The Benefits Outweigh The Risks Of Pesticides
A newly released report on the top fruits riddled with pesticides has many thinking about ditching fruits and vegetables to avoid the pesticides on the surface.

A list of 12 vegetables labeled the "Dirty Dozen" and an accompanying list labeled the "Clean Fifteen" have many grocery consumers on the fence about buying and consuming products such as strawberries, apples and nectarines. However, fruits and veggies are an essential part of our diet that supplies us with vitamins and antioxidants, while keeping our calories low. The staple foods also have been linked with a reduced risk of heart disease, cancer, diabetes and obesity. So are fruits and vegetables worth giving up due to the risk of pesticides, and are the reports of pesticide laden fruits and veggies even impacting consumer choices that much?
The Illinois Institute of Technology researchers looked into 500 low income families and their consumer choices after learning about the "Dirty Dozen" report. The results were rather astounding, as the families didn't just avoid the "Dirty Dozen" fruits and veggies mentioned in the report, but avoided fruits and veggies as a whole. The report did find, however, that 61% of people in the study were likely to buy organic produce but couldn't afford them due to the 47% mark-up.
Carl K Winter, a food toxicologist, stated that despite the report the foods in the "Dirty Dozen" list have very small traces of pesticides actually detected on the foods. He also stated that when small amount of pesticides on the food, and the fact that they should be washed before consumption makes leaving them out of a diet nonsensical. The Environmental Working Group, who published the Shopper's Guide to Pesticides Report, recommended consuming fruits and vegetables, because the benefits outweigh the negatives.

Tuesday, January 24, 2017

Overeating Healthy Foods

While there is a lot of research out there now that supports a more high-fat diet, incorporating foods like avocado, nuts, oils and full-fat dairy products, you should not be consuming these things too much. While you need some of these healthy fats in your diet, you can also over eat them, that could result in fat and weight gain. Many of these healthy, high-fats foods have great properties, but are also high in calories and are easy to overeat. So, when eating/consuming the following foods, make sure you measure out your portions and not get all of your calories and fat from those foods. 
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  • Almonds (and other types of nuts)
    • One cup can pack almost 500 calories and 45 grams of fat!
  • Oils (olive, coconut, avocado)
    • 2 tablespoons is about 120 calories and 12 grams of fat. The good thing, is that 2 tablespoons is plenty to use while cooking. Just be sure to measure while cooking do you do not overdo it. 
  • Avocado
    • One serving of avocado is only one quarter of the whole avocado, so be careful of your portions when eating this healthy, high-fat food. 
  • Nut Butters
    • Just like almonds and other nuts, nut butters are high in calories and fat. But, the serving size for nut butters is only 2 tablespoons. 
  • Hummus
    • Like nut butters, one serving is only 2 tablespoons. Therefore, it doesn't take much to consume 1 serving, which contains 6 grams of fat in itself!

Monday, January 23, 2017

Eat Your Water!

As we have mentioned before, hydration is one of the most important things we can do for ourselves on a daily basis. Drinking water is a simple thing to do, but yet so many of us do not do it; or at least not enough of it. The goal is to consume at least 64 ounces of water each day, but that should be the bare minimum. Especially if you are someone who exercises, or is relatively active throughout the day, chances are you need to consume more than the recommended 64 ounces of water. A good test of measure to be sure you are hydrated is the color of your urine. You want your urine to be a light shade of yellow to clear. If that is the case, you are properly hydrated. On the other side of things, signs of being dehydrated include headache, fatigue, weight loss, low blood pressure, dry mouth and eyes and muscle cramps. If you are experiencing any of these, try increasing your water consumption to see if dehydration may be the cause.
A lot of the time, the reason for being dehydrated because they simply do not like water or get bored by it. But, the good thing, is that there are ways to incorporate water consumption in your diet by eating foods that have water in them, that help in hydrating your body. Check out the list of hydrating foods, and find ways to incorporate them into your diet to help keep you hydrated.

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  • Peaches
  • Grapes 
  • Citrus Fruits
  • Strawberries
  • Cucumbers
  • Green beans
  • Broccoli
  • Celery
  • Eggplant
  • Cottage Cheese
  • Yogurt
  • Milk
  • Oatmeal
  • Coffee/Tea
  • Tomatoes 
  • Mixed Greens
As you can see, there is a wide variety of hydrating foods to choose from! If you are someone who has a hard time staying hydrated, try to consume a few of these each day to get some more water in your system!

Friday, January 20, 2017

Fitness Friday

Runners Improved Neural Activity Similar to Musicians
MRI's in a study have shown that a runner's brain is wired similarly to a musicians. allowing them to complete complex tasks much like the musical instruments musicians play.

Researchers at the University of Arizona have found more motivation for those taking up endurance running. The study took MRI's of young adult cross country runners and compared them to young adults who do not exercise regularly. The researchers found that the cross country runners showed greater functional activity in the frontal cortex (responsible for planning, decision making and switching attention between tasks) among several other areas of the brain. While the study has found the connections in increased functional activity in MRI's, they have not yet proven the improved cognitive state.
The lead researcher and running expert David Raichlen, conducted the study on young adults due to the abundance of already existing studies linking running to beneficial behavior having been completed based on older adults. The other reason that Raichlen conducted the study was due to the fact that molded young adult minds often determine the well being of the rest of their adult lives. All participants were between 18-25 years old with similar BMI and education levels, and the MRI's studied resting state functional activity. The increased functional activity found in the study came somewhat as a surprise, as running is a repetitive activity whereas playing music require much more precise motor control. Raichlen will be conducting further studies to see if this increased functional activity has an effect on the prevention of diseases such as Alzheimer's later in life.

Thursday, January 19, 2017

Cardio Before or After Strength??

In the fitness world, this is a question that we hear all the time from clients and gym-goers. It is often confusing as to what order we should be doing things in the gym. And, honestly, there is no simple answer for this question. The answer to whether you should do cardio or strength first really depends on the individual and what his/her goals are. So, we are going to break it down for you to hopefully help answer this question for you based on what your personal health and fitness goals are. 
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  • Endurance Training Goals: cardio first
  • Weight or Fat Loss Goals: strength first
  • Improving Strength Goals: strength first
  • Upper Body Strength Training Day: EITHER 
  • Lower Body Strength Training Day: strength first (choose to only do strength this day if you have specific strength/weight goals for lower body lifts)
  • General Fitness Goals with no Specific Strength or Endurance Goals: your choice! Choose the one you like the least to do first; that way you will ensure it gets done and you won't skip out on it after you are tired. 
Hopefully, this clarification helps you out when you are doing both strength training, and cardio in the gym! Fitness can be a confusing thing, so when in doubt, just listen to your body and do what you feel is right for you and your goals. 

Wednesday, January 18, 2017

Wellness Wednesday

High Sugar Diets Lead to Low Lifespan
Unhealthy dieting leads to the reprogramming of gene expression, leading to shorter lives.

Here's something to keep in mind for those dieting or trying to keep to their New Year's resolutions; a study conducted by UCL researchers found that flies fed high sugar diets died sooner, even if their diets improved later. The study was published in Cell Reports and discovered that the action of a gene called FOXO is inhibited in flies who are fed a high sugar diet early in life. The severity of this finding is striking due to the importance of its role in longevity in various species genomes, including humans. 
The study compared flies whose diets consisted of 5% sugar to the other flies whose diets consisted of 8 times the amount of the previously mentioned sugar. The flies were fed the diet for three weeks (90 days is the average lifespan of a fly). The flies who ate a high sugar diet had a 7% shorter lifespan than the flies who ate a 5% sugar diet, even though they ate a healthy diet after the three week sugar binge. When the scientists took a look at the flies on a molecular level, they found that the FOXO gene had been altered which accelerated aging at an early stage. The study concluded that more research is warranted on humans to study the related effects, but stated that there should also be more emphasis on early life prevention of high sugar diets.

Tuesday, January 17, 2017

Winter Produce

While you may not think of winter being a time to purchase a lot of in-season, produce, there are actually quite a few nutritious options of produce during the winter season. Many of the options are also citrus fruits that contain a lot of Vitamin C, which is great to help prevent those winter cold and flu symptoms. So, take a look at the list of winter produce and get to the store to stock up to maintain your health, nutritious diet during the cold winter months.
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  • Brussel Sprouts
    • High in Vitamin C and dietary fiber
  • Clementines
    • An excellent source of Vitamin C
  • Dates
    • Good source of dietary fiber, potassium and magnesium. Dates also make a great, sweet snack that is a natural source of sugar.
  • Acorn Squash
    • Good source of Vitamin A and Vitamin C
  • Grapefruit
    • High in Vitamin A and Vitamin C
  • Kale
    • High in Vitamin A and Vitamin C; also a good source of calcium and potassium
  • Kiwi
    • Good source of potassium, Vitamin E and Vitamin C
  • Oranges
    • High in Vitamin C and dietary fiber
  • Pear
    • Good source of dietary fiber and Vitamin C
  • Pomegranate
    • High in Vitamin C, Vitamin K and a good source of potassium, folate and copper
  • Sweet Potatoes
    • High in Vitamin A, Vitamin C and potassium
As you can see, almost all of the winter in-season produce options are a great source of Vitamin C. During the winter, it is even more important to get Vitamin C in your diet due to the high numbers of cold, flu and other contagious sicknesses. 

Monday, January 16, 2017

90 Days for 90 Dollars Membership

The MOG (Medically Oriented Gym) at Gold Medal Physical Therapy is now offering new member promotional pricing! Whether you are a new member, or a previous patient who has gone through the transition program and has decided to join, you are eligible to join using our 90 days for 90 dollars promotion (that is only $1 per day!)!!


Included in your 90 Dollars:
  • Full fitness evaluation and bio-metric measurements
    • BMI (body mass index)
    • Body Fat Percentage
    • Blood Pressure
    • Hip and Waist Measurements
    • Balance Test
    • Functional Screening
    • Vo2 Max Test
  • Personalized Exercise Program
  • Bi-Weekly check-ins with a trainer
  • Free Group Classes
Come in today and get the personalized, professional attention that you need for your new exercise program! To schedule your first appointment, either call or simply stop by the front desk at any time!

Friday, January 13, 2017

Fitness Friday

Yo-Yo Dieting Causes Extra Weight Gain
Short fasting periods may lead your body to convert the food into more fat stores than usual.

The Universities of Exeter and Bristol suggests people who try low calorie diets often, overeat when they break from their low calorie diet trend. In contrast to people who try to diet often, people who consistently eat more will most likely not have as much fat because their bodies are used to the constant food sources that they are receiving. The study conducted looked at a mathematical model that shows that an animal knows when a food source is abundant or limited, but not when it can change in regards to availability, causing the fat storage to occur after a fasting period.  
This adaption has been handed down genetically from generation to generation due to the world in which humans evolved being an unpredictable source of food. Therefore, the human body adapted to recognize a period of fasting or famine and store any surplus as food causing you to gain an estimated 2,843-3,752 calories per pound of fat. The only way to overcome this adaptation, is to stick to a consistent diet and overcome the cravings that follow the initial start of a diet! Consulting your physician or a nutrition professional can help you overcome these cravings, and build strategies to complete a successful dieting routine.
 

Thursday, January 12, 2017

Early Morning Workout Motivation

Getting your workout in early in the morning before going to work or starting your day can be really tough, especially in the winter months when the weather is cold and it is dark outside. When your alarm goes off, all you want to do is stay in bed, and getting up to go to the gym or do a workout at home is the last thing you want to do. But, getting your workout in first thing in the morning gets it over with for the day, and gives you an energizing, positive start to a busy day ahead. So, to make it easier to get yourself up in the morning, here are some tips to set yourself up for a successful, early workout wake up call.
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  • Set your clothes out the night before
    •  Give yourself an easier morning by not having to dig to find something to wear to the gym. Set out clothes right next to your bed the night before.
  • Set 2 alarms
    • To be sure you don't sleep through your alarm, set a second one that will get you up and out of bed. If it helps, make your alarm a motivating song that would be on your workout playlist. 
  • Plan ahead and get to bed early
    • Going to bed late and not getting the proper rest will only make it that much harder to get up, and will make you more tired throughout the day. So, plan ahead and get to bed at a time that will allow you to get at least 7 hours of sleep. 
  • Make it a habit
    • The more often you get up early to workout, the easier it will become to get up. So, try to consistently get a morning workout in a few times a week to make this behavior a habit that your body becomes used to.
  • Put your alarm away from your bed
    • Putting your alarm clock far enough away from your bed will force you to get up to turn it off. Once you are up, put those workout clothes on and getting ready to go. 
  • Turn on the light right away
    • There is nothing the wakes you right up like a bright light as soon as you open your eyes. If you have a lamp next to your bed, click it on as soon as your alarm goes off to get you up and moving for the day. 

Wednesday, January 11, 2017

Wellness Wednesday

Physical Activity (Small or Large) Found to Lead to Increased Happiness
One of the largest surveys conducted in the psychology field utilized 10,000 individuals answers to discover the long awaited answer of "Does Exercise Lead to Happiness?"

The University of Cambridge and University of Essex utilized smartphones to put together a study to see if physical activity, whether it is technically classified as exercise or not, leads to happiness. Earlier studies uncovered mixed results with people who exercised reporting being more happy than those who don't, but others reporting no distinction between activity and level of happiness. All of these studies, however, were done during one period of time and were self-reflective. 



This study was conducted using smart phone accelerometers to measure the individuals amount of physical activity, and were then sent two surveys at random parts of the day to measure their emotional states. The researchers found that those who reported more physical activity from their trackers, stated that they were happier more so than those who did not show as much activity throughout the day.
http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0160589

The biggest difference in this study, was the disassociation of exercise and physical activity. In the past studies conducted, those surveyed associated activity only with exercise conducted in a gym or on a trail/path. This study, however, takes into account the amount of activity conducted at work as well. This difference is a real key in being able to associate overall activity with relative happiness. 

Tuesday, January 10, 2017

What You Need to Know About Fiber

One of the most under-consumed nutrients in the American diet is fiber. But, fiber is actually one of the most important nutrients to consume in order to keep our bodies and guts healthy. Typically, we should be consuming about 25-35 grams of fiber daily, but the average American only consumes about 12-18 grams per day.
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Benefits of Fiber

  • Contribute to satiety, giving you the feeling of fullness
  • Helps soak up bad cholesterol, which helps in lowering your risk of heart disease
  • Lowers risk of some cancers
  • Helps to regulate blood sugar levels
  • Helps keep your gut healthy by lowering the risk of constipation and other gut diseases
How to Get More Fiber in Your Diet
  • Eat your fruit, don't drink it. The fiber in fruit comes from the skin, so by juicing your fruits, you are not getting the added benefit of fiber
  • Look for 100% whole grains and avoid refined grains. The fiber, vitamins and minerals have been taken out of refined grains. So, in order to get those from grain products, make sure you are looking for labels that are 100% whole grain.
  • Learn to love legumes, which are dried peas and beans and are a powerful source of protein and fiber. Try using legumes to replace meats in some of your meals.
  • Be cautious eating too much dairy and meat. These foods do not contain fiber. While they contain other nutrients, be sure they are not taking the place of other, fibrous foods.
  • Power up your diet with plants. By eating more plants and fewer animal foods, you will naturally consume less saturated fat and more fiber without even noticing it.
While trying to get more fiber in your diet, make sure you slowly increase your daily amount to avoid causing gut problems. Also be sure to increase your water intake with an increase in fiber. 

Monday, January 9, 2017

Losing Weight WITHOUT Dieting


With the new year upon us and many people having a goal to lose weight, we are here to tell you that you do not have to go on a crazy diet in order to lose weight. You can lose weight in a more manageable and long-term way by focusing on all areas of your life that contribute to weight loss. 
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  • Get Plenty of Sleep
    • Get a good nights sleep of about 6-8 hours every night will help keep your hormones balanced and give you the energy you need to get through a full, healthy day.
  • Drink Enough Water
    • Our bodies are made of water, so it is crucial that we nourish our bodies with the proper amount of water it needs to function. Set a goal for how much water you water to drink each day, and keep a water body with you at all times so it is easy for you to reach your goal.
  • Move Everyday
    • This does not mean that you have to do extreme workouts everyday in order to lose weight. But, by moving everyday, it will help you reach your goals, even if it is only reaching your 10,000 steps each day. Whatever type of movement you enjoy, do that.
  • Eat Real, Whole Foods
    • Rather than focusing on a diet, or diet-type foods, switch your focus to eating real, whole foods that nourish and fuel your body.
  • Don't Deprive Yourself
    • Still enjoy the foods you are eating, and the foods that are your favorite. Be smart about how often you are eating them, but still allow yourself to have them. Depriving yourself will only lead to binging later on. 
  • Honor Your Hunger
    • Simply only eat when you are hungry. Don't eat because it is "time to eat" or because you are bored. Listen to your body and your hunger cues. 
  • Eat More Veggies Throughout the Day
    • Whether this is eating one big salad each day or adding more vegetables to each meal, just get more veggies. This will help fill you up with nutritious foods rather than foods that don't provide any nutritional value to you. 
  • Cook at Home
    • Not only is this a huge money-saver, but it will be crucial for your weight loss as well. When you go out to eat, you cannot be sure of how your food is being prepared and you cannot control your portion sizes. Additionally, eating out gives more temptation to order or eat foods that are unhealthy and will not help you reach your goals. 

Friday, January 6, 2017

Fitness Friday

PHIT Makes Fitness Affordable
The PHIT Act is looking to make fitness more appealing for those pinching pennies.

The PHIT Act was introduced to Congress on March 3, 2015 and has gained a large bipartisan group of supporters with 51 Democrats and 38 Republicans signing on as co-sponsors. The bill would support the use of health savings account's and flexible spending arrangements for up to $1,000 for single non-dependents and $2,000 for joint households. Under the bill, gym memberships, athletic equipment (gold clubs, baseball bats, weights) and cleats would be eligible for coverage under the bill. Private clubs operated by members or golf, hunting and riding facilities would not be covered. Clothes also won't be covered due to their frequent alternative use as a leisure item.
The bill has come under scrutiny, however, due to the Act requiring at least 10% of your adjusted gross income for it to be deducted. This makes it unrealistic for it to be useful for those who are sick and are already unlikely to go out and exercise. The other problem with this plan is that it targets those who already make more than the average amount income, and have health spending accounts with a higher deductible plan. The bill does however save families who spend vast amount of money on their children's sports an average of up to 30% on their expenses. This bill will be an interesting one to keep an eye on, as there are sure to be many modifications made as it makes its way to the Hill. 


Thursday, January 5, 2017

Count Portions Not Calories

When trying to lose weight, many people resort to counting calories to get their journey started. While this may work for some, counting calories can be very tedious and unmanageable for many people. Counting every calorie, every day is a lot of work, and often times, does not yield the results that we are looking for. So, if you are one of those people, instead of trying to count calories, manage your portions instead, and your calories will often fall exactly where they need to be. 
Image result for hand portion control

Controlling portions is easy, portable and is scaled to each individual. This method is also simple, and flexible based on the results that an individual is seeing. So, below you will find a general guideline to follow when trying to control your portions.

  • One serving of protein= the size of your palm, which is about 20-30 grams
  • One serving of vegetables= the size of your fist
  • One serving of carbohydrates= the size of cupped hands, which is about 20-30 grams
  • One serving of fat= the size of your thumb, which is about 7-12 grams
Generally, it is recommended that men eat about 2 servings of each food per meals, for 4 meals a day, while women should only have one serving per meal, for 4 meals a day. The great thing about using this plan is that it is a great starting point and can be easily adjusted based on hunger, fullness, activity level, goals and results. Depending on your goals and the results you are getting, it is easy to simply add or subtract another serving of carbs or veggies and see how your body reacts. This plan is a great way to try something new and get outside of your comfort zone when it comes to your diet. 


Wednesday, January 4, 2017

Wellness Wednesday

Food Withdrawal: It's Real
For those of us who are kicking the habit of food lacking in nutritional value, going cold turkey may not be the easiest method.

Did you make quitting bad diet habits such as sugar and flour for New Years? If you did make that your resolution, then maybe quitting cold turkey isn't the best thing for you. Quitting food containing sugar, alcohol, grains, dairy and legumes may lead you to undergo symptoms such as headaches, fatigue, acne, and irritability for the following couple of weeks or so. 
Refined sugar and highly processed carbs are the biggest culprits of these withdrawal symptoms, as their entrance into the bloodstream triggers the same hormone responses found in drugs and alcohol. This evidence was further confirmed in a study conducted on twelve overweight or obese men. Six of the men were given meal replacement shakes with refined corn syrup and four hours after the shakes were consumed the areas of the brain associated with reward and cravings lit up the map. The other six men were given shakes with the same replacement meal composition, but with slower acting carbohydrates and did not have the same effect on the reward and cravings portion of the brain. 
The good news about this type of addiction, however, is that it is relatively easy to beat compared to beating the addictions of drugs and alcohol. Focusing on eating healthy fatty foods such as nuts, avocados and olive oil are all ways to beat the cravings. Many people who take up this advice report feeling less sluggish due to the decline in sugar crashes. The best advice that can be given to anyone switching to a new diet is to consult their physician or other professional help such as from a licensed nutrition specialist. 

Tuesday, January 3, 2017

Setting SMART Goals for the New Year

The start of a new year is a great time to set goals for you self and start fresh on some things you want to accomplish in the next year. Whether those goals be health, work, financial, family or emotional, you should set your goals in a way that makes them achievable and something you can gauge throughout the year to see if you are making them a reality. This is where SMART goals come in. If you have never heard of SMART goals, it is a tool to make sure the goals you are setting are specific, measurable, attainable, relevant and time-based, and a way to make your goals organized and easy to track.

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Specific- You need to be specific about the end result. Use action words like “to increase”, “to establish”, “to reduce” and “to create”.

Measurable-You want something that will allow you to gauge how well you are progressing toward achieving the objective. You don’t want an objective that is vague. So tell yourself how you are going to measure the achievement then you will know when it hasn’t been achieved, when it’s been met and when it’s been exceeded.

Attainable- Make sure the goal you are setting is something that is within your reach and that you will actually be able to reach that goal in the time frame you have given yourself.

Relevant- Is the objective within something you will have control or influence over? 

Time-Based- What is the time frame for achieving the objective. A target date and some milestones help keep things on track.