Fitness Friday

Eating Regularly is More Effective in Long Term Weight Loss than Dieting

Eating regularly and focusing on well being and eating regular meals is more successful than dieting at achieving weight loss.

    Every other person you run into is trying to follow some sort of diet constantly, with little success. This is because these diets aren't usually sustainable and lead to unhealthy habits such as binge eating or skipping meals. 

     Researchers followed over 4900 participants, for 10 years (ages 24-34) finding most participants gained weight in this time frame, only 7.5% of women and 3.8% of men reported losing weight. There are many factors that contribute to this of course, having children, advancements in careers, and lack of physical activity. The findings of this study concluded that eating regular meals and becoming a more well rounded individual with a healthy mind set, were more effective at losing or maintaining a healthy weight for most people. Some problems with this study is people weren't monitored individually having their diets tracked etc, and the fact their weight was the only factor considered, not muscle mass vs fat. 

Wellness Wednesday

Cold Temperatures Associated With the Production of "Good Fat Cells"

Winter can be a drag but now at least there is one good thing that comes from these freezing temperatures.

     Most people dread winter and the drop in temperatures. They burrow in their warm houses and blankets and wait patiently for spring, but what if braving the temperatures could benefit your well being? 

     Study shows the benefit of your body being in a colder environment in the form of "good fat cells" also known as brown adipose tissue. This form of fat burns sugar and excess calories as well as helps regulate blood sugar, vs white adipose tissue which stores calories, and accumulates. Scientists are now trying to figure out why the drop in temperatures causes our cells to react this way, and what we may be consuming that could trigger this response artificially.

Motivational Monday

"Be stronger than your excuses"

Fitness Tip of the Week:

• Always keep your body moving.  Make sure to stretch, walk or stand!  Our bodies were meant to move, so enjoy it!

Breakfast Recipe of the Week:

• Savory Oatmeal with Poached Eggs and Goat Cheese
• 1 cup quick-cooking steel cut oats
• 3 cups water
• salt
• 2 tablespoons goat cheese, more for topping
• 1/4 cup Blue Diamond roasted almonds, roughly chopped
• freshly ground black pepper
• 4 large cold fresh eggs

Visit This Link to View the Full Recipe

Lunch Recipe of the Week:

• Kale Salad and Chicken
• 1⁄2 c. packed shredded kale
• 1⁄4 c. packed chopped red or green cabbage
• 2 tbsp. diced cucumber
• 2 tbsp. diced plum tomato
• 2 tbsp. diced jicama (optional)
• 2 tbsp. chopped snow or snap peas
• 1 tbsp. packed cilantro
• 1 (4-ounce) cooked and diced boneless, skinless chicken breast

Visit This Link to View the Full Recipe

Dinner Recipe of the Week:

• Turkey with Mushroom Sauce
• 1 boneless skinless turkey breast half (2-1/2 pounds)
• 2 tablespoons butter, melted
• 2 tablespoons dried parsley flakes
• 1/2 teaspoon salt
• 1/2 teaspoon dried tarragon
• 1/8 teaspoon pepper
• 1 jar (4-1/2 ounces) sliced mushrooms, drained, or 1 cup sliced fresh mushrooms
• 1/2 cup white wine or chicken broth
• 2 tablespoons cornstarch
• 1/4 cup cold water

Visit This Link to View the Full Recipe

Exercise of the Week:

Lateral Raises (3 sets of 10 reps):

Stretch of the Week:

Arm over the Back Stretch (30 second hold):

Fitness Friday

Women Who are in Good Physical Shape are Less Likely to Develop Dementia

Women who have high levels of fitness are 90% less likely to suffer from dementia later in life.

     We all know cardiovascular health is important, but did you know it is also something that can be improved at any age and see measurable effects.

     New Study measured the cardiovascular fitness of 191 women. They categorized the women based on their fitness level as high, moderate, and low, and tested them 6 times over the next 44 years. Women who were determined to have high fitness level were less likely to develop dementia, and those who did developed it up to 10 years later then women of other fitness levels.

Wellness Wednesday

Low Calorie Sweeteners Promote Metabolic Syndrome and Diabetes

Those who already are suffering from Obesity are at greater risk for these conditions.

     Low calorie and low fat are words we commonly see on many of the foods we buy, but are they really the best way to be healthy. These sweeteners can slow down metabolism, making weight loss a much more difficult goal to achieve. 

     Study shows people who eat foods with low calorie sweeteners are actually putting themselves at risk for much greater issue, especially in people who already are considered obese. These "sweeteners" often cause additional accumulation of belly fat and increase your risk of high blood pressure, diabetes, and unhealthy cholesterol levels. Researchers compared the reaction of cells in people of healthy weight, and over weight, determining those who were over weight showed significant reactions to the sweetener when exposed. 

Motivation Monday

"The way to get started is to quit talking and begin doing"

-Walt Disney

Fitness Tip of the Week:

• Make sure to get enough sleep.  Many of us work eight hour days but it is important to recharge our bodies.  Six to eight hours of sleep is enough to keep the body going, but if you are feeling tired after work, a nap might just be the best thing to do before your workout!

Breakfast Recipe of the Week:

• Avocado Breakfast Sandwich
• 1 tablespoon olive oil
• 2 large eggs
• Salt and ground pepper (optional)
• 1 tablespoon of butter, softened
• 2 slices of italian bread
• 1 ounce of swiss cheese, sliced
• 1 ounce of cheddar cheese, sliced
• 1/2 ripe avocado, sliced

Visit This Link to View the Full Recipe

Lunch Recipe of the Week:

• Lemony Pesto Chicken Soup
•  6 cups basic chicken stock or store-bought low-sodium chicken broth
• 1 cup shredded cooked chicken
• 1/4 cup basic basil pesto or store-bought pesto
• 1/2 cup orzo
• 3 tablespoons fresh lemon juice, plus lemon wedge for serving
• Grated parmesan, pea shoots or other delicate greens and fresh basil

Visit This Link to View the Full Recipe

Dinner Recipe of the Week:

• Quick Chicken Piccata 
• 1/4 cup all-purpose flour
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 4 boneless skinless chicken breast halves (4 ounces each)
• 1/4 cup butter, cubed
• 1/4 cup white wine or chicken broth
• 1 tablespoon lemon juice
• Minced fresh parsley, optional

Visit This Link to View the Full Recipe

Exercise of the Week:

Planks (3 sets for 30 second hold):

Stretch of the Week:

Quad Stretch (3 sets for 30 second hold):

Fitness Friday

Stay Ahead of the Aging Process
Working out helps maintain the connection between our muscles and nervous system.

      Maintaining muscle mass becomes more difficult and more important as we age. People who don't have the strength to move around well suffer not only physically but socially as well. Lack of strength and mobility puts people at risk for falls and social isolation. Keeping ahead of the aging process is so important for the health of the whole person.

      New studies published in the Journal of Physiology, suggests muscle weakness is due in part to changes in our nervous system. According to the study as we age our muscles lose connections to our nervous system, and exercise can help protect these connections from being lost. Without this protection, people are at risk of developing Sarcopenia, or extensive muscle loss, which affects 10-20% of people over age 65. Researchers are now trying to figure out if exercise delays the degeneration of these connections or if it helps rebuild and make new connections, and which form of exercise is best to receive this benefit.

Wellness Wednesday

Regular Exercise Speeds up Recovery Time after Injury

Having a regular exercise program will help you get back on your feet after an injury occurs.

    In the unfortunate event that you get injured, you want to be able to get back on your feet and back to your normal routine as soon as possible. Developing a regular workout routine before danger strikes give you the biggest hand up in recovery time.

     This study gives you one more reason to start exercising regularly. The scientists used 3 groups of mice of different age groups and activity levels and injected them with snake venom for muscle deterioration. They observed the effects before, 10 days after, and 28 days after injection. The results showed the mice with a regular exercise routine prior to the muscle damage recovered quicker than those without. Giving us just one more reason to keep active as we age and become more prone to injury.

Motivation Monday

“The only person you are destined to become is the person you decide to be.” —Ralph Waldo Emerson

Fitness Tip of the Week:

• Don't go to any parties or events hungry, and be sure to properly hydrate before attending as well. Most food at parties, if not all of it, have no portion control or nutritional value. Those pigs in a blanket can really add up calorie wise at 65 calories a piece.

Breakfast Recipe of the Week:

• Almond Butter Pancakes
• Coconut Oil for the Pan
• 1.5 Cups of Almond Flower
• 1 Cup of Rolled Oats
• 2 Teaspoons of Baking Soda
• A Dash of Salt
• 1 Tablespoon of Ground Cinnamon
• 3 Tablespoons of Ground Flax Seed
• 3 Tablespoons of Chia Seeds
• 2 Cups of Almond Milk
• 2 Tablespoons of Maple Syrup
• 2 Ripe Bananas 
• 0.25 Cup Cup almond Butter

Visit This Link to View the Full Recipe

Lunch Recipe of the Week:

• Wild Rice Crusted Halibut
• 4 Tablespoons of Vegetable Oil 
• 0.5 Cup of Wild Rice
• 1 Cup of All-Purpose Flour
• 2 Large Eggs
• 4 6oz Skinless Halibut or Cod Filet
• Kosher Salt, Ground Pepper, and Lemon Juice to Taste 

Visit This Link to View the Full Recipe

Dinner Recipe of the Week:

• Balsamic Glazed Steak Tips and Mushrooms
• 1.5lbs of Sirloin Steak Tips
• 1lb of Cremini Mushrooms
• 2 Cloves of Garlic
• 4 Tablespoons of Balsamic Vinegar
• 1 Teaspoon of Dijon Mustard
• 0.25 Cup of Soy or Tamari Sauce 
• 0.25 Teaspoon of Black Pepper
• 1 Tablespoon of Granulated Sugar
• 0.5 Teaspoon of Kosher Salt
• 4 Tablespoon of Vegetable Oil
• 2 Tablespoon of Butter

Visit This Link to View the Full Recipe

Exercise of the Week:

Glute Bridge and Press (3 sets of 10 reps):

Stretch of the Week:

Neck Flexion and Extension Stretch (3 sets of 30 second hold):

Fitness Friday

Taking the Stairs Builds Strength and Lowers Blood Pressure

The stairs are a free option to get moving and improve your physical health.

     

     Although the benefits of exercise are well known, many still find excuses to skip workouts and neglect their physical wellness. Cost, time, and embarrassment are just a few examples of excuses to skip your workout. Some people also experience fear of complicating already present health issues associated with other forms of exercise, such as the potential to increase blood pressure. These reasons express the need to find the correct form of exercise with the greatest benefit. Luckily many negative effects of aging, as well as potential risks, can be drastically reduced, by simply choosing to take the stairs. 

     New research explains the multiple benefits of taking the stairs, especially for postmenopausal women. The participants who suffered from stage 2 hypertension experienced a decrease in arterial stiffness, blood pressure, and an increase in leg strength. This shows that a small lifestyle change can have a large effect, so next time you have the option, consider taking the stairs.

Wellness Wednesday

Music Improves Your Workout Experience and Performance

Studies have recently confirmed that the boost you feel when listening to music while working out isn't a placebo, the effect is a real and lasting one.

Music is a wonderful thing. It can keep a party going or make long car rides a bearable experience. However, music isn't just a something to improve your atmospheric experience, it has actual evidence-based benefits for your well-being. Music has a positive effect on learning and information retention, relieving stress and improving mood, and assisting in stroke recovery. The American College of Cardiology has recently conducted research to further understand the positive effect that music has on exercise. 

The study, which was presented at the American College of Cardiology's 67th Annual Scientific Session, looked at how music affected people while they underwent a cardiac stress test. The randomized study looked at 127 patients who underwent the stress test and were exposed to either fast tempo music or no music at all. The stress test had patients start at 1.7mph at a 10% grade, then 2.5mph at a 12% grade, and then finally 3.4mph at a 14% grade with a maximum duration of 20 minutes but an average  session lasting for only 6-7 minutes. At the conclusion of the randomized study, the researchers found that those who had been exposed to the music lasted one minute longer during the stress test than those who did not have any music playing.

Motivation Monday

“Don't count the days. Make the days count.” —Muhammad Ali

Fitness Tip of the Week:

• Eating healthy is essential to maintaining the healthy goal weight you are looking for, and to properly nutritionally supply your body. Follow the single digit sugar and double digit protein rule to ensure that you are eating right. Cutting down on the sugar will help ensure a lack of fat build up, while getting more protein will ensure proper muscle building. It is also imperative that you properly hydrate!

Breakfast Recipe of the Week:

• Scrambled Egg Muffins
• 1 Cup of Cooked Ham
• 0.5 Cup of Baby Spinach
• 0.25 Teaspoon of Garlic Powder
• 0.25 Cup of Mushrooms
• 2 Tablespoons of Onions
• 0.25 Cup of Red Pepper
• 12 Eggs
• Pepper and Seasoned Salt to Taste
• 1 Cup of Cheddar Cheese

Visit This Link to View the Full Recipe

Lunch Recipe of the Week:

• Lemon Roasted Salmon with Sweet Potatoes and Broccolini
• 2 Sweet Potatoes Cubed
• Sea Salt and Fresh Black Pepper to Taste
• 0.5 Teaspoon of Cumin Powder
• 3 Tablespoons of Olive Oil
• 4 Cups of Broccolini
• 12 Ounces of Wild Cut Salmon Filet
• 1 Tablespoon of Butter
• 2 Tablespoons of Lemon Juice
• 0.25 Teaspoon of Garlic Powder
• 1/8 Teaspoon of Red Pepper Flakes 

Visit This Link to View the Full Recipe

Dinner Recipe of the Week:

• Baked Parmesan Zucchini 
• 0.5 Teaspoon of Dried Basil
• 0.25 Teaspoon of Garlic Powder
• 0.5 Teaspoon Oregano 
• 2 Tablespoons of Parsley
• 0.5 Tablespoons of Thyme
• 4 Zucchinis
• 2 Tablespoon of Olive Oil
• 0.5 Cups of Parmesan   

Visit This Link to View the Full Recipe

Exercise of the Week:

Bent Over Row (3 sets of 10 reps):

Stretch of the Week:

Neck Side-to-Side Stretch (3 sets of 30 second hold):

Fitness Friday

News Flash: Watching Too Much TV Isn't Healthy

Not-So-Surprising news that being sedentary leads to some poor side-effects in regards to your health.

It's pretty well-known knowledge by now that constant sedentary behavior will lead to some poor side-effects when it comes to our health. Recent research from the University of Minnesota has found that sedentary behavior that stems from watching TV too much leads to a higher occurrence of venous thromboembolism (VTE), which can be the result of blood clots forming due to the inactivity and negatively affecting the circulation of blood to the legs and feet. The study, led by lead researcher Yasuhiko Kubota, focused on a western population of middle-aged-to-older participants who part of the Atherosclerosis Risk in Communities Study (ARIC).

The study looked at 15,158 American patients aged between 45 and 64 that were in the ARIC. The participants were initially asked about their health status, whether or not they exercised or smoked, and whether or not they were overweight. The participants were in regular contact with those directing the study, and by 2011 those directing the study reported that 691 of the participants had incidents of VTE. The researchers also found those who watched TV often in a sedentary setting, were 1.7 more times likely to have a VTE incident than those who rarely watched TV. The risk still remained high when weight and other health-risk factors and exercise were taken into account.