Wellness Wednesday

The Formula For Beating Obesity in Young Women

Limiting weight gain to less than 3.84 pounds a year could help women stave off and beat current obesity rates according to new researched released by the European Association for the Study of Obesity.

Obesity is a raging epidemic worldwide, with 13% of the world's population suffering from the malady. The world's women population are 4% more obese than their male counterparts, with about 15% of women being measured as obese according to current BMI scales and calculations used worldwide. Professor Wendy Brown, in association with the School of Human Movement and Nutrition Sciences University of Queensland, Brisbane, QLD, Australia and other colleagues, tracked 4881 women between the ages of 18-23, starting in the year 2000. The data resulted in 59.4% staying at a healthy weight (average yearly weight gain of ~0.41lbs or less), 29% transitioning to being overweight (average yearly weight gain of ~1.85lbs or less, and 11.6% transitioning to an obese weight (average yearly weight gain of 3.84lbs or less). 

The study also exhibited that women with a higher education were 50% more likely to remain healthy than those who did not obtain a higher education. The research also showed that 23-44% of women who participated in moderate-high amounts of physical activity were less likely to become overweight than those who did not exercise. Perhaps the most exciting of the concluding data for some, was that women who had two standard alcoholic beverages per day were 25% more likely to maintain a healthy weight than those who rarely drank or didn't drink at all. Those who smoked about a pack per day were 36% less likely to maintain a healthy weight and women who were separated were 23% less likely to maintain a healthy weight. The study's main conclusion was that stress, inactivity, and unhealthy habits such as smoking or overeating are the main contributors to weight gain, but if women can limit weight gain to less than 3.84lbs per year, they may be able to beat obesity.

The Foods You Should Buy Organic

Believe it or not, some fruits and vegetables are more contaminated with pesticides than others. The Environmental Working Group has analyzed tests from the U.S Department of Agriculture and Food and Drug of more than 36,000 samples from 48 different conventionally grown produce. Of these tests, they have come up with the "dirty dozen" and the "clean fifteen". These lists show the most contaminated and least contaminated items to show you which ones should be of priority to buy organically. So, be cautious of want type of produce you are buying and what sort of chemicals you could be digesting by consuming certain products. Pesticides that are use on conventionally grown fruits and vegetables can be very harmful to your health, and especially the health of children and babies. 

The Dirty Dozen

• Strawberries
• Spinach: spinach has recently moved up the list from #8 due to an increasingly large amount of pesticide residue found on the vegetable
• Nectarines
• Apples
• Peaches
• Pears
• Cherries
• Grapes
• Celery
• Tomatoes
• Sweet bell peppers
• Potatoes

The Clean Fifteen

• Sweet Corn
• Avocados
• Pineapples
• Cabbage
• Onions
• Sweet peas frozen
• Papaya
• Asparagus
• Mangos
• Eggplant
• Honeydew Melon
• Kiwi
• Cantaloupe
• Cauliflower
• Grapefruit

Fitness Friday

Future Fitness for Older Runners
Blood work on current endurance runners could have a beneficial impact on predicting the future of fitness for older athletes for years to come.

It's a known fact that endurance training has a beneficial impact on the physical and mental well-being of people of all ages, especially in those that are older. Researchers from the biobank at MedUni Vienna, in collaboration with The Health and Prevention Center of the Healthcare Institution for Cit of Vienna Employees, conducted research using blood tests on older endurance athletes to predict future changes in fitness, and significantly improve and optimize future fitness programs for those that are older. It's a known fact that older people have a greater potential for improving their fitness habits, than their youthful counterpart. The study took blood from 47 marathon runners before an ergometer test, and the following biomarkers of analyte levels were looked at: inflammatory markers, muscle and liver parameters. 

The tests were taken over a period of three years and 2/3 of those who took part in the study saw a decline in the research parameters of the third year compared to the initial evaluation. Researchers are now advancing their study and utilizing a fitness app to track the fitness schedules and activities of those taking part in the study. The hope of this future study, is to identify the differences in fitness routines and schedules of those who exhibited a decline in fitness biomarkers, and those who saw no decline. If significant differences can be found, optimized and personalized fitness routines for older generations across the fitness spectrum will be able to be more easily drawn up for optimal results.

Meal Timing

When it comes to building muscle, losing fat, decreasing injuries and improving recovery, what you eat and when you eat it in relation to exercise is very important. Every person is different and you must take into consideration your body type, type of exercise, exercise intensity, how much time between workouts and duration of exercise. However, given the every person is different, there are general guidelines to look at when trying to figure out what and when to eat in relation to your exercise. 

• Before Exercise
• Unless you are exercising first thing in the morning, the reason for eating before a workout is to fuel your body in order to sustain your energy level for the duration of your workout. One of the most important things to remember before a workout is hydration. Make sure you drink before, during and after exercise to maintain your hydration levels. Carbohydrates and protein will fuel your workout and your muscles, while a meal rich in fat before a workout will likely leave you feeling sluggish during your workout. 
• Time of Exercise
• The time of day that you exercise also plays a roll in what your pre and post-workout nutrition will look like. If you workout first thing in the morning, you obviously do not have much time to digest a full meal, so eat a small amount of quick-digesting carbohydrates or nothing at all is probably best for pre-workout. However, the further into your day that you workout, the more you can plan out your meals to where they will fuel you through your workout. As a general rule of thumb, if you have one hour until your workout, a snack containing 1 gram/kg of body weight of carbohydrates is appropriate. Whereas if you have 3-4 hours before, eat 3-4 g/kg of carbohydrates and 15-20 grams of protein before your workout. 
• After Exercise
• Following a workout, you want to consume a balanced meal of real, whole foods that will properly refuel and build your muscles. To be specific, try to consume about 1-2 g/kg of body weight of carbohydrates and 15-20 grams of protein to really give your muscles the refueling and rebuilding that they need. 

Wellness Wednesday

A Glass of Wine a Day Doesn't Keep Breast Cancer Away

According to a new study, a glass of any alcoholic beverage could lead to an increased risk of breast cancer in women.

Studies that involve drinking are very similar to research that explores the benefits and detriments of chocolate; the studies are very unclear in delivering an explanation into whether the behavior presents more of a benefit or a risk. The American Institute for Cancer Research and the World Cancer Research Fund have teamed up, and produced a wholesome and conclusive report for behavioral risks and benefits for breast cancer. The groups looked at 119 studies focused on breast cancer that were published since 2010, and included data on 12 million women. The researchers concluded their review with the following results:

• A small glass of wine or beer a day increases pre-menopausal breast cancer risk by 5% and post-menopausal women by 9%.
• Vigorous exercise in pre-menopausal women reduces the risk of breast cancer by 17% and in post-menopausal women by 10%. Moderate activity, such as gardening, reduced the risk by 10%.
• Mothers who breastfeed are at a significantly reduced risk for breast cancer.
• Greater adult weight gain, or being obese or overweight in post-menopausal women increases the risk for breast cancer significantly.
• 1/3 cases of breast cancer in the United States could be prevented if the person did not drink, exercised vigorously, and maintained a healthy body weight.
• Non-starchy vegetables produced a possible link to reduced risk for breast cancer. 

Weight Loss and Men

The average American male in today's society is 28% body fat. Male body fat percentages above 20% start to increase the risk for morbidity and mortality due to excess body weight and fat. However, just like with women, men have unique physiological reasons why they gain weight as they age and things they should focus on with nutrition and exercise to prevent this age-related weight gain.

Men and Metabolism

While men are at a greater metabolic advantage to women due to naturally larger amounts of lean muscle mass, as men hit the age of 50, their lean muscle mass decreases by 1-2% per year. Because of the greater calorie burn that men have, they tend to consume more calories than women and do not change their intake as they age, which is a major reason for age-related weight gain. 

• Focus on large muscle resistance training
• Typically, men are more inclined to participate in a resistance training program than women, but sometimes neglect some of the most important muscles to train. While training the upper body is great for maintaining muscle mass, including things like squats, dead lifts and lunges are also very important to keep a well-balance training program and lean muscle mass.
• Balance high and low-intensity aerobic training
• In order to maintain a fat-burning state and metabolism, it is important for men to alternate with high and low-intensity workouts, rather than just high intensity all the time. Doing so will help with recovery as well as maintaining a fat-burning metabolism. 
• Put the ego aside at the dinner table
•  A lot of times, men are known for cleaning off their plate and then some, at the dinner table. While this is OK while they are growing, extremely active in sports or an intense exerciser, as they begin to age and become less active, they need to be less active at the table as well. So, put less amount of food on your plate, eat slower and try not to go back for seconds. If you are full and there is still food on your plate, it is OK to not finish all of it. 
• Find an accessible means for measuring body fat
• Knowing where your body fat is and if it is changing, is a good way to gauge your exercise and diet efforts are working or not. However, it can be difficult to find a device that works and is accurate, so do your research and get something that has good reviews and that is reliable.

Exercises You Can Do From a Chair

As many people get older, it is more difficult to exercise due to issues of balance, strength and mobility. However, there are always ways to still get in exercise and movement even with limitations that come with getting older or suffering from serious injuries. A chair is a great tool to use for exercise if standing a lot is difficult or painful. Also, everyone has a chair in their house or at work that can be used for exercise, so you do not have to set foot in a gym or out of the house to get in some exercise. Check out a few of the different ways you can exercise by using a chair!

Seated Bicep Curls (strength)

Hip Abduction (strength)

Seated Hamstrings Stretch (flexibility)

Standing Leg Raise (balance)

Standing Hip Circles (balance)

Rules for Better Sleep

Are you someone who has trouble falling asleep or staying asleep at night? You may be doing things in your life that are preventing you from getting a good nights sleep that are simple fixes. Take a look at some of the following things that could be hindering your sleep habits and see if any of them apply to you!

• Stick to one sleep schedule
• A regular sleep schedule helps the body's biological clock get into a natural rhythm when we go to bed at the same time and wake up at the same time everyday. When our body is in a rhythm, we tend to sleep better on a more regular basis. 
• Avoid caffeine after 2:00 PM
• While caffeine kicks in quickly to give you energy, it metabolizes slowly, which makes it have lasting effects and only reduces its stimulant by half, 6-8 hours later. Therefore, your 4:00 PM cup of coffee is still affecting you at 10:00 PM and hinders your sleep. So, in order to have sleep that is not disturbed, stop drinking caffeine after 2:00 PM.
• Stop consuming alcohol at least 3 hours before going to bed
• While alcohol can make you feel sleepy, the presence of alcohol in your system leads to poor sleep quality. When you sleep with alcohol in your system, you spend too much time in a deep sleep and not enough time in REM sleep.
• Don't exercise less than 4 hours before going to bed 
• Getting regular exercise is great for sleep habits and can greatly improve your sleeping patterns and to help you sleep regularly. However, even just a 30-minute workout raises body temperature that lasts for hours after exercising, affecting your ability to fall asleep. So, don't skimp out on exercise, but make it earlier in the day.
• Expose yourself to sunlight
• Exposure to sunlight first thing in the morning can make you energized, refreshed and ready to start your day, as well as help you sleep at night. Early sunlight exposure regulates the cycle of melatonin in the body, which helps energy levels and sleep patterns. 

Wellness Wednesday

Lifting Your Spirits is Only a Step (or Two) Away!

If your normally inactive and are feeling a little blue, exercise, may be the best thing to lift your spirits.

If you're feeling a little blue, and have been relatively inactive, exercise may be the answer! According to a recent study conducted by the University of Connecticut a sedentary lifestyle that leads to depression, can be resolved by simply getting out of one's chair and lightly exercising. The best part of this study, for those who are consistently inactive, is that only light, non-vigorous exercise is required to see the mood-lifting effects brought on by moving around. The study looked at 419 middle aged adults who wore accelerometers in order to track their physical activity over a period of four days. The participants also filled out a questionnaire regarding what their average daily activity consisted of, along with their medical history.

The study found that those who reported lower daily activity felt lower levels of well-being, while those who took part in light activity reported increased psychological well -being and reduced depression. In addition to those who reported benefits from light exercise, those who took part in moderate activity reported higher levels of psychological well-being and overall lower levels of pain severity. Those who took part in high intensity exercise, however, reported the same results as those with moderate intensity exercise. Overall, those who reported any type of activity showed positive results in their psychological and physical well-being.

Women and Weight Loss

While losing weight is important for both overweight men and women, there are certain things to look at in women, that don't necessarily apply to men. The body and make-up of a woman is slightly different than a man, so when it comes to weight loss, there are unique properties to take into consideration for women. Women have less muscle mass than men, so when at rest, we burn less fat than men do. Additionally, the difference in hormones in men and women cause women to increase fat storage, which is an essential part in the child-bearing process. So, if you are a woman looking to lose fat for the long run, take into consideration the following strategies that will assist in transforming your body into a healthier version. 

• Prioritize resistance training
• Against the common myth that women can become "too muscular", women actually do not contain enough testosterone and growth hormone for this to be physically possible. Resistance training has shown that it helps to increase lean muscle mass, which increases resting caloric expenditure, which makes this very important for women because we naturally have less lean mass than men.
• Utilize high intensity interval training
• Unlike low-intensity exercise, after a high intensity workout is over, the body continues to burn calories for a few hours. Also, hormones that are released during high intensity exercise are those that help to increase fat burn and metabolism and stick around in the bloodstream for up to 48 hours after the workout is over. While H.I.I.T workouts are great and have great benefits to the body, they should only be performed 1-3 days per week so that your body has enough time to recover. 
• Don't starve yourself
• Yes, calorie restriction can help with weight loss, but too much calorie restriction causes your body to think it needs to go into starvation mode and store any calories as fat. So, rather than starving yourself, eat portion-controlled meals with plenty of fruits, vegetables, lean proteins and limited amounts of sugar and alcohol. 
• Get rid of the scale
• A scale can tell you how much you weigh, but tells you nothing about your body composition. As you start to exercise, lift weight and change your lifestyle, the scale will not reflect your efforts. Especially for women, our weight fluctuates all the time based on where we are in our cycle and water retention. So, ditch the scale. You will know you are making progress based upon how you feel, your energy levels and how your clothes are fitting. 

Benefits of Jumping Rope

Jumping rope can be a great workout and provide many benefits to your body than just a good workout. Additionally, jump rope is great for anyone, and can be done anywhere, which makes it a very versatile form of exercise for almost anyone. If you are looking to have a small gym in your home, a jump rope is really the only piece of cardiovascular equipment that you need!

• Reduced risk of lower leg injuries
• Jumping rope continually strengthens the calves and improves the elasticity of the tendons and fascia around the calves as well, which helps in avoiding the muscles to become too tight and cause an injury in the lower leg. 
• Improve coordination
• Jumping rope is a cyclic movement which means you perform it for a steady, regular cadence, which can improve the coordination between your eyes, hands and feet.
• Improve cognitive function
• Jumping rope involves learning new motor patterns which improves nervous system communication between the brain, wrists and lower leg muscles. In turn, this helps improve your overall cognitive functioning which is very important to do as we age. 
• Increase intensity of circuit-training workouts
• Adding one station of jumping rope to a circuit training workout is an easy way to add quick intensity and low impact cardiovascular training. Try adding 2-3 minutes of steady jump roping at the end of your workout for a quick calorie-burning finisher. 
• Good workout for travelling
• A jump rope is probably the best option for a travelling piece of workout equipment due to its small size and weight. The next time you travel, stick a jump rope into your suitcase and get in a quick cardio workout while in your hotel room. 

Fitness Friday

Starting the Running Season Off Right

Here are a few tips for starting the running season off on the right foot...

The weather is finally starting to get warmer, and the sun is staying out longer and longer each day, which means running season is upon us! Here are a few tips for those of us who are just getting into running, or are getting back into running after a long winter spent in the gym (or on the couch):

• Get a physical completed by your primary physician: Getting cleared to begin a regular exercise program is essential before you start any high-intensity activities such as running. Getting cleared by your physician, or referred to a fitness education facility to get yourself prepared for running, is a step in the right direction.
• Get a nice pair of running shoes: Running shoes are probably the only piece of running equipment you don't want to skimp out on. Make sure you do your due research before purchasing a pair of running shoes, or go to a store that caters primarily to running to receive a proper shoe fitting from professionals. 
• Make sure you start slow: Don't go into a running program by starting with a high-intensity six mile run. Instead, start with a mile jog or walk, and work your way up from there. At the same time, make sure you're not running at a high-intensity every day.
• Couple your running program with stretching and strength training: Running is great, especially for losing weight and strengthening your cardiovascular system, but to ensure total peak health and to avoid injury, one should be sure to include a stretching regimen and strength training program in their exercise routine. 
• Hydrate and eat properly: This is probably one of the most important things to follow, as you won't be able to properly exercise without fueling your body with the proper nutrition needed to advance your running program or exercise routine. Don't be afraid to seek out a licensed nutritionist to ensure that you are dieting properly.

High Intensity Workouts Start With Walking

High intensity interval training is all the rage right now when it comes to exercise. It is known as the fast-paced fat-burning workout that gives you the most bang for your buck. However, many of the exercises that are typically noted as high intensity, are difficult for a large population of people. Exercises like burpees, jump squats, running and lunges are not safe or effective for a lot of people. Additionally. if these exercises are not done properly and with correct form, they can cause more harm than good. However, a H.I.I.T workout doesn't always have to use the most difficult exercises for it to be effective, you can get in a great HIIT workout by just walking. Give this 30 minute walking workout a try, and see for yourself how much of a workout it can truly be!

Warm-up (3 minutes): Walk at an easy, comfortable pace

Interval set (5 reps):

• Steady state (3 minutes): Walk briskly, enough that your breathing is elevated, but you can still talk easily.
• High-intensity (1 minute): Walk as quickly as you possibly can. At this pace your breathing should be very labored; talking is difficult.
• Recovery (1 minute): Walk at a comfortable pace, and focus on catching your breath.
• Cool Down (2 minutes): Continue to walk at an easy, comfortable pace. 

Of course, this is just a guideline and you can make this workout your own by changing the recovery and/or intensity times based on how you are feeling. You can also add incline to this workout to take it up even more.

Wellness Wednesday

Exercise Revives Plasticity in Those Suffering From Mild Cognitive Impairment

A study conducted by the University of Maryland School of Public Health has found than neural pathways can be reconnected through moderate intensity exercise.

Exercise is important for providing maintenance to our bodies and for muscular rehabilitation, but what if exercise could provide re-connection lost neural pathways which cause mild cognitive impairment (MCI)? According to the findings of a 12-week study of 60-88 year olds with MCI or Alzheimer's who walked four times a week, the exercise may be related to the re-connection of neural pathways that cause the onset of MCI or Alzheimer's. Reduced connectivity to the PCC/precuneus region of the brain, as seen through MRI imaging, can be used as a biomarker to detect cognitive impairment before the visible onset of MCI or Alzheimer's. 

The research team, led by Dr. J. Carson Smith, studied a group of 16 healthy seniors and 16 seniors diagnosed with MCI. Both groups walked for 30 minutes, four times a week for 12-weeks at a heart rate reserve of 50-60%. After completing the 12-week exercise program, both groups were able to improve memory retention, as seen through a test where subjects had to recite a list of words from memory. Even more encouraging, however, was that the MCI group showed increased connectivity to the PCC/precuneus region of the brain. While this study did not prove that exercise can delay the onset of Alzheimer's, it did provide support for evidence that exercise stimulates the plasticity and re-connectivity potential of neural pathways. 

Proper Gym Etiquette

Everyone has been in a situation in the gym where someone is taking up a machine, doesn't wipe off their machine after using it or does not have proper personal hygiene for being in the gym. So, in order to keep a pleasant and safe gym experience, know and understand proper gym etiquette so you can help in maintaining a good gym experience for not only yourself, but the others around you as well. 

• Clean up your weights
• After finishing a set on a machine, take your weights off and put them away. Don't make the next person to use the machine have to put your weights away for you.
• Don't hog the weight machines
• Be courteous of the other people wanting to use the same equipment as you. Let others work in with you, or avoid too much rest time between sets so you are not taking too much time on one piece of equipment. 
• Try to avoid too much socialization
• While it is completely OK to workout with a buddy to talk to others in the gym, the gym should not be your social hour. Keep working while talking so you are not distracting others with your conversations and taking up space. Additionally, if you have to be on the phone while at the gym, take it outside.
• Use gym space properly to avoid blocking machines and equipment
• If you are not using a bench or other piece of equipment, do your exercises in open space so that you are not blocking something that someone else needs to use. 
• Practice good hygiene and cleanliness
• If you are someone who sweats a lot, bring a towel to the gym and wipe down all equipment after using it. Also, don't forget your deodorant. No one wants to be in a smelly gym environment.

Fitness Friday

The Amount of Time You Walk Matters More Than the Time You Sit

A study at Orebro University in Sweden have discovered that the amount of time you exercise matters more than the amount of time that you are sedentary.

Researchers at a Swedish university have discovered that the amount of active time matters more in improving cardiovascular health of elderly patients than the amount of time spent sedentary. The study looked at women over the age of 65, due to the lack of activity among all other age groups, and studied the effects of activity on their corresponding risk of cardiovascular disease and diabetes. The study researched 120 women who had a medical examination over the course of a week, and had their fitness activity measured with an accelerometer. The research concluded that the stress of a particular fitness activity determine the risk of mortality more so than the amount of sedentary activity. In other words, if a person is jogging and another is walking, the one jogging will have a decreased risk of mortality regardless the extent of wither activity. 

Staying Safe on the Trail

This time of year is perfect for getting out on the trail for a hike, run or walk. The weather is perfect and the sun is shining after a winter of cold and dark weather. However, while the trail is a great place to get some exercise, there are precautions to take while on a trail, as it can be dangerous if you are not aware of your surroundings. 

• Watch your step
•  Try to keep a slower, more cautious pace when being active on trails. Keep an eye out for sticks, roots, rocks or other debris that comes from the trees that are on the trail. It is easy to step in one of these and trip or roll an ankle, so just keep your eyes open and keep an easy pace to be sure you will not miss something on the ground.
• Run smart
• Be smart and let your self stand out if you are a runner on a trail. There could always be other runners, walkers or bikers on the same trail, so be sure to make yourself visible. Wear bright colors and make sure you are staying hydrated so you do not have to stop in the middle of the trail from dehydration.
• Look out for critters
• Almost as important as watching out for critters while you are on the trail, be sure to check yourself for ticks and/or bites once you are off the trail.
• Lock your car 
• While a nature trail may not strike you as somewhere that break-ins would occur, you would be surprised. Before heading out to the trail, hide any personal belongings in your trunk, lock your doors and take a key with you. Never leave your car unlocked or with valuables in sight.
• Safeguard against animals
• You never know what type of animals will be roaming around your area near the trail. So, in order to avoid contact with any unwanted animals, avoid the trail at dawn and dusk, as those are the times that animals are most likely to be out and about. 

Wellness Wednesday

Yo-Yo Dieting is a Risk to Your Heart Health

Your dieting fads may not only be hurting your aesthetic image, but may be doing serious long lasting damage to your hears as well.

A study published in the New England Journal of Medicine has found that those who constantly are fluctuating between different weight categories due to yo-yo dieting, are at more risk for cardiovascular disease than those who stay at a constant weight. The study, sponsored by the drug manufacturer Pfizer, gathered data from 9,509 people with significant heart disease who had taken part in a study with a cholesterol lowering statin drug. Over the time period of around ~5 years, those who fluctuated between 8.6lbs had double the risk of heart attack, stroke, or death compared to those who experienced weight fluctuations of about 2lbs.

The main problem with weight fluctuation, is that people are not setting realistic enough goals for their weight loss. Many people set off on their weight loss journey expecting to lose 30-40lbs, lose 10lbs, and then give up because they haven't lost enough weight fast enough. This causes them to go back to their prior dietary habits and gain the weight back. Here are some tips to successfully achieve your weight loss goals:

• Make sure the goals are specific, measurable, accountable, realistic and a within a time frame.
• Walk in everything you do, never take the elevator or escalator. 
• Continue to hydrate to curb hunger.
• Share plates when going out.
• Exercise light and ramp up over time.