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. 

Fitness Friday

Pumping Iron May Have More Benefits Than Cardio For Older People

The age-old adage that just cardio will keep you healthy, may not be the case anymore.

The obesity epidemic in America is at epic proportions, and physicians/specialists everywhere are trying to come up with solutions to curve the trend. Many people believe that just completing cardio is the answer to losing weight, and to some degree they are right. Moderate to intense aerobic exercise is an excellent way to lose weight, especially when paired with a consistent low calorie diet. But is it the best way to lose weight when taking into consideration other biometric factors? Wake Forest University recently conducted research to see if strictly aerobic exercise or strength training with a low calorie diet was the best option,.

A common concern when losing weight is the loss of muscle mass along with the loss of fat. Wake Forest conducted an 18-month study of 249 adults in their 60's who were overweight and obese. The groups were divided into diet and aerobic exercise, diet and strength training, and diet alone. The study resulted in 16 pounds of fat lost for the diet and aerobic exercise, 17 pounds for the diet and strength training, and 10 pounds of fat lost the dieting alone approach. Muscle mass loss was the greatest during diet plus walking (4 pounds), while diet alone only resulted in 2 pounds of muscle loss. On the contrary, strength training with diet resulted in less than 2 pounds of muscle loss. So when your looking to lose weight, be sure to include some strength training in your regimen to ensure you don't lose important muscle mass.

Overall Health Benefits of Yoga

In the past few years, there has been an increase is research related to yoga and its benefits on our overall health. While we always knew that yoga was a healing practice, there is now scientific proof of it. Of the many studies that have looked into yoga and health, there are some major highlights that break down the benefits of yoga and specific aspects of health.

• Quality of Life
• Yoga presents an improved sense of well-being and higher mental-health quality of life when paired with meditation, postural exercises and breathing exercises. 
• Lower Back Pain and Arthritis
• Similar to physical therapy, yoga has shown to help people manage mild to moderate chronic back pain. As far as arthritis goes. participants in a yoga study were found to help people with osteoarthritis reduce pain, stiffness and swelling. In a addition, these participants found that yoga also helped with physical pain, general health, vitality, activities of daily living, upper-body strength and mental health. 
• Heart Disease and Diabetes
• The American Heart Association recommends yoga not to meet physical activity guidelines, but rather to increase physical, mental and emotional well-being to improve heart health as a preventative measure or after a cardiac event. Because of yoga' effect on emotion regulation and chronic stress, studies have found that it can lead to improvements in blood pressure, lung capacity, heart rate and other pertinent bio-markers. 
• Anxiety and Depression
• Yoga practice that includes breathing, movement and deep relaxation appears to have an effect on stress response systems and helps people regulate stress and pain responses. Additionally, it has demonstrated mood improvements and reductions in stress, depression and anxiety. 
• Brain Health
• Studies have showed that regular yoga practice is associated with better attention and memory compared to those who do not practice yoga regularly.

Nutrition Tweaks for Weight Loss Plateau

Have you been working out hard at the gym and watching what you eat but have stopped seeing the weight come off? Maybe it is time to take a deeper look into your healthy habits and make some more changes in order to keep changing your body and your weight. 

• Fiber
• To help slow the absorption of sugar, load up your plate with high-fiber foods. Foods high in fiber are also more nutritious and lower in calories, so it will you help feel more full after your meal. 
• Whole Foods
• Get into a habit of focusing on eating only whole, raw foods instead of low-calorie convenience foods. Real foods are easier to digest and more satisfying than processed foods.
• Protein
• Space your protein intake out throughout the day and try to consumer 25-35 grams about every 4-5 hours. 
• Water
• Aim to drink at least half your body weight in water each day, in addition to an extra 30 ounces for every hour you exercise. Carry a water bottle around with you as a constant reminder to drink throughout the day. 
• Calorie Goals
• The more weight you lose, the more you need to adjust the amount of calories you are consuming as well. 
• Empty Calories
• While it is OK, and encouraged, to enjoy your favorite treats, it is easy to lose track of how often you are consuming them. Keep track of how many times a week you are eating desserts, wine and sugary coffees. Try to keep it to only 1 or 2 times a week.
• Food Sensitivities
• It is not uncommon to feel bloated and have extra water weight if you are experiencing a type of food sensitivity. If you often experience gas, bloating, nausea or fatigue, it is worth looking into if you have a food allergy or sensitivity to something that you eat on a regular basis. 

Fitness Friday

Exercising Together Improves Quality of Life

A recent study conducted by the American Osteopathic Association found that group exercise improves many different aspects of participants lives. 

Going to the gym by yourself can be tough, whether it be because we could be doing something else more fun with our friends or just due to time constraints from our busy lives spent with other people. While these other options may seem like a good excuse to not get to the gym, they're more harmful to your health than you think when you don't exercise. But what if you could workout with those same friends and reap the social benefits, and increased overall quality of life compared to working out by yourself? Dr. Dayna Yorks, DO, had the same question and conducted a study in which she took 69 medical students (famous for their high stress levels) and divided them into groups of individual exercise, group exercise, and no exercise.

The groups took part in the study over the course of twelve weeks, and completed surveys that evaluated the quality of their lives based on their mental, physical and emotional health. The individual exercisers could not participate with other people during their routine in groups larger than two people, while the group exercisers took part in a CXWORX exercise group for at least 30 minutes once a week. At the end of the twelve weeks Dr. Yorks found that the group exercisers showed a 12.6% increase of improvement in mental health, a 24.8% increase of improvement in physical health and a 26% increase of improvement in emotional health compared to the beginning of the study. The individual exercise group showed no changes other than an 11% increase in mental health. The group that did not exercise showed no change in quality of life. So the next time that you want to choose hanging-out with a group of friends over exercising, convince those friends to hit the gym with you to improve everyone's' quality of life.

Wellness Wednesday

Taking a Stroll Can Lower Death Tolls

Walking at least once a week, regardless of whether or not it is above or below recommended standards, can lower mortality rates.

In today's constantly busy environment, people are finding more excuses than reasons to get exercise. The recommended weekly amount of exercise for adults is 150 minutes, or 75 minutes for vigorous activity. Despite the relatively low amounts of exercise recommended, only 42% of adults between the ages of 65-74 years-old, and 28% of adults 75 and older report achieving the recommended weekly amount of exercise. This lack of exercise (in conjunction with poor diet) has been a major factor in the obesity epidemic that we now face as a nation. A major factor that some people list as their reason for not exercising is viewing the recommended amount of exercises as unattainable, and therefore not worthwhile if the benefits cannot be achieved by even exercising under the weekly recommended amount. But what if exercising even a little bit, did in fact add some extra years onto your life?

Dr. Alpa Patel of The American Cancer Society conducted a study to see if exercising under the recommended amount held any benefits. To do this, Patel looked at data from 140,000 participants in the Cancer Prevention Study II Nutrition Cohort. Of these participants, she looked at 6-7% of the population that reported no moderate to vigorous activity as her baseline, and then compared that group to those who walked less than two hours per week and those who walked more than two hours per week. After comparison, she found that the group that walked less than two hours per week had a lower overall mortality rate than the group that did not exercise, while the group that met the 2.5-5 hour recommended amount of walking had a 20% overall reduced mortality risk, and those that met 6 or more hours had a 35% overall lower mortality rate. So the next time you think even a little bit of exercise doesn't help, it actually does. SO DO IT. :)