Fitness Friday

Different Forms of Exercise is Shown to Affect Hormones Differently

Study finds cardio produces different hormones than strength training specifically FGF21 a metabolic hormone.

      I always tell my clients to find a form of exercise or activity that they enjoy, it will help them stay committed to movement if they want to do it. For some that means rock climbing or cross fit, for others it's bike riding or swimming. Whatever you do don't stop moving, that being said when we have certain goals we are trying to achieve some methods are more effective than others. Researchers set out to find out just how the body reacts to the different forms of exercise.

     Researchers out of the University of Copenhagen have found that cardio training on an exercise bike produces 3 times as much of the hormone FFG21, as weight lifting. FGF21 is a metabolic hormone that has been shown to aid in weight loss in mice, and is thought to have a similar effect in the human body. The study consisted of 10 young male participants who were asked to perform 60 minutes of vigorous exercise 5 performing a cardio workout and 5 performing a strength training routine. Afterwards they took 8 blood samples over 4 hours to measure different hormones, lactic acid build up, and blood sugar, they not only found the difference in the hormone FGF21 but also FGF19 which has been shown to increase muscle growth. They found that FGF19 hormones actually decreased following a strength training routine. This study is a good start to understanding how our body reacts to exercise but this is only a picture for a small group of male participants for only a short time after an exercise session. 

Wellness Wednesday

Mixing Caffeine and Alcohol

Studies show mixing energy drinks with alcohol can encourage you to drink more than you would drinking alcohol alone.

     A long time ago there used to be an alcoholic drink that was mixed with an energy drink and was loved by many who wished to counteract the alcohols sedative nature and stay up with friends and family for as long as possible. Eventually, all good things must come to an end and the FDA determined the combination was unsafe for people and put a stop to its sale. You can, however, still go to any bartender and request a liquor be mixed with an energy drink, which could in turn not only reek havoc on your body but also influence you to drink more alcohol than you initially intended to. Keep that in mind next time you consider ordering a vodka and red bull and just maybe your body and wallet will thank you in the morning.

    

     Researchers performed a study to see if the mixture of alcohol with an energy drink had an effect on the amount of drink consumed in comparison to just alcohol. 26 people participated in 6 double-blind studies that included mixing alcohol with energy drinks. During each of the sessions, they received one of six different combinations, afterward, their breath alcohol was measured and they were asked what their desire for more alcohol was. They found people who didn't drink alcohol were the least likely to desire more, followed by those who had alcohol only, and those who drank the mixture were most likely to desire more. Reinforcing the idea of researchers that caffeine increases the rewarding properties of alcohol.

Motivational Monday

"It always seems impossible until it's done. "

-Nelson Mandela

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Fitness Tip of the Week:

• Cardio is great for you!  But too much can be counterproductive.  Continuous cardio at a steady state can cause the body to hold onto its energy sources in fear it will be needed for future exertions.  High Intensity Interval Training (HIIT) are short bursts of exercise, known to burn fat at a faster rate then cardio alone!

Smoothie Recipe of the Week:

• Detox Green Smoothie with Chia Seeds
• 1 cup spinach: 12 calories
• 1 cup unsweetened almond milk: 30 calories
• 1 cup frozen pineapple chunks: 100 calories
• 1 banana: 90 calories
• 1 tablespoon chia seeds: 40 calories

Visit This Link to View the Full Recipe

Lunch Recipe of the Week:

• Mediterranean Wrap
• 1/2 cup water
• 1/3 cup couscous, preferably whole-wheat
• 1 cup chopped fresh parsley
• 1/2 cup chopped fresh mint
• 1/4 cup lemon juice
• 3 tablespoons extra-virgin olive oil
• 2 teaspoons minced garlic
• 1/4 teaspoon salt, divided
• 1/4 teaspoon freshly ground pepper
• 1 pound chicken tenders
• 1 medium tomato, chopped
• 1 cup chopped cucumber
• 4 10-inch spinach or sun-dried tomato wraps or tortillas

Visit This Link to View the Full Recipe

Dinner Recipe of the Week:

• Lemon-Garlic Shrimp & Vegetables
• 4 teaspoons of extra-virgin olive oil, divided
• 2 large red bell peppers, diced
• 2 pounds asparagus, trimmed and cut into 1 inch lengths
• 1/2 teaspoon salt, divided
• 5 cloves garlic, minced
• 1 pound raw shrimp, (26-30 per pound), peeled and deveined
• 1 cup reduced-sodium chicken broth
• 1 teaspoon cornstarch
• 2 tablespoons lemon juice
• 2 tablespoons chopped fresh parsley

Visit This Link to View the Full Recipe
               

Exercise of the Week:

Bench Flutter Kicks (3 sets of 10 reps each foot):

Stretch of the Week:

Bicep Stretch (15-30 second hold):

Fitness Friday

Lack of Sleep Can Contribute to Weight Gain

Studies find changes in metabolism following one sleepless night.

     There are many reasons you may not be getting enough sleep, maybe you're a shift worker like 15 million Americans are, or maybe your children keep you up at all hours of the night, whatever the reason, your lack of sleep could seriously be affecting your health and even your weight. There is now evidence that shows how our body composition changes when we don't get enough sleep for even as little as one night. That is a scary thought as most of us struggle to get even a fraction of the recommended amount.

     A study out of Uppsala University, concludes sleep loss can impact our gene regulation and metabolism even if it's only for one night. Researchers studied 15 healthy people of normal weight and monitored them in the lab over a period of two days. The participants slept a normal 8 hour night the first night, then kept awake the entire second night. During this time their meals and activity levels were kept standardized. Each morning researchers took a biopsy of their subcutaneous fat and skeletal muscle and compared them. They found a tissue-specific change in a mechanism that regulates gene expression specifically how the genes in every cell of the body are turned on or off. Researchers believe the change could be related to how the tissues are affected by the circadian rhythm and sleep loss can cause a misalignment. These results are only the beginning of understanding the effects chronic sleep loss has on the body and how it resembles changes in metabolism and risks for other lifestyle diseases such as diabetes.

Wellness Wednesday

Reduce Blood Glucose Throughout the Day by Drinking Milk at Breakfast

Studies show consuming milk at breakfast can help control glucose levels in people with type 2 diabetes.

     Living with diabetes is a challenge most of us can't imagine, those of us who live with it daily are constantly working on keeping the levels balanced. This requires a lot of checking and rechecking levels, dietary restrictions, and exercise to remain as healthy as possible. Because more and more people are diagnosed everyday with type 2 diabetes we have to develop strategies that will aid people in living with a better quality of life.

     A study published in the Journal of Dairy Science found that by adding milk to your normal breakfast routine can not only help balance glucose levels but help you feel fuller longer. Researchers found that by increasing proteins in combination with a high carbohydrate breakfast could help control the glucose levels even after their second meal of the day. The whey and casein proteins naturally found in milk released a hormone slowing the digestion of food causing the patient to feel more satiated after a meal. This just helps further the belief that a healthy breakfast is an important start to any day, especially those with type 2 diabetes.

     

Motivational Monday

"Action is the foundational key to all success. "

-Pablo Picasso

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Fitness Tip of the Week:

• When working out, more is not always better.  Your body needs time to rest.  There tends to be more progress seen toward the beginning of a workout routine; but over time your body is being worn down and progress will no longer be seen.  This also creates a risk for injury, so the key is to rest up and change the workout routine!

Smoothie Recipe of the Week:

• Apple Crisp Smoothie
• 1 cup apple cider
• 1/2 cup of 2% vanilla greek yogurt
• 1/4 cup old-fashioned rolled oats
• 2 tablespoons pecans
• 1/4 teaspoon teaspoon cinnamon
• 1/4 teaspoon nutmeg
• 1 cup ice cubes

Visit This Link to View the Full Recipe

Lunch Recipe of the Week:

• Sweet Chili Thai Chicken Meal Prep Bowl 
• 2 teaspoons olive oil
• 1 cup matchstick carrots
• 1 red pepper, sliced
• 1 cup shredded red cabbage
• 1 tablespoon soy sauce
• 4 cups cooked jasmine rice
• Topping Ideas to Add on at end:
• 1/2 cup bean sprouts
• 4 scallions, sliced
• 2 tablespoons peanut pieces
• 2 tablespoons sesame seeds
• 1/2 cup cilantro, chopped
• Chicken:
• 1 tablespoon olive oil
• 3 chicken breasts, cubed
• 1 egg
• 1/3 cup cornstarch
• 2 tablespoons breadcrumbs (optional)
• 1/2 teaspoon salt
• 3/4 cup sweet chili sauce
• 1 tablespoon Sriracha

Visit This Link to View the Full Recipe

Dinner Recipe of the Week:

• Tortellini Primavera
• 1 14-ounce can vegetable broth or reduced sodium chicken broth
• 2 tablespoons all-purpose flour
• 1 tablespoon extra-virgin olive oil
• 3 cloves garlic, sliced
• 1 cup shredded fontina cheese or 3/4 cup shredded parmesan cheese
• 1 tablespoon chopped fresh tarragon, dill or chives or 1 teaspoon dried tarragon
• 1/8 teaspoon salt
• 4 cups chopped vegetables, such as broccoli, carrots and snap peas, or 16-ounce bag frozen vegetables
• 1 16-ounce package frozen cheese tortellini 

Visit This Link to View the Full Recipe
               

Exercise of the Week:

Leg Raises (3 sets of 10 reps):

Stretch of the Week:

Rotator Cuff Stretch (15-30 second hold):

Fitness Friday

Technology is a Great Aid in Weight Loss but is it Enough?

Scientists believe using technology in combination with other strategies for weight loss yield the best results.

     I think we all can agree technology is pretty amazing. From coffee pot timers helping you get your day started off right, to remote controls we can talk into to find our favorite show, we are surrounded by the conveniences technology offers us. Another obvious use of modern technology would be that cell phone. We are so attached to such a small device because of the various uses it offers us, one of those being fitness tracker apps and watches that sync data to our phones. 

     Researchers from Boston University school of medicine suggest that self-motivation in the way of just tracking your fitness habits, may not be enough to help a person stay motivated long term. Right now there hasn't been enough studies to show fitness trackers to be a good motivator to lose the weight and keep it off on their own, but there is a belief that when combined with other social or financial incentives the trackers can be a great resource. In one study they found that when fitness trackers were used as markers for a game, that people were much more motivated to get up and get moving. They put themselves up against others and overall those involved in the game were more active and saw greater results. There are all kinds of apps out there that you and your friends can use to participate in challenges and see how you stack up against others, there are even apps that hold you financially responsible for your goals. So if you're having trouble getting excited about your activity as you once were, look online for other resources to combine your tracker with and get moving.

Wellness Wednesday

Adding Soy to Your Diet Could Increase Bone Strength in Women

Animal study shows soy protein could counter the effects of menopause pre, and post, in women

     If there was a simple way to change your health, specifically bone strength and metabolic function without major side effects, would you try it? What if I told you it was as simple as adding an ingredient, in this case, soy, to your diet. Through animal studies, scientists believe that adding some soy-based products often found in vegetarian diets could have a great impact on the health of women pre and post-menopause.

    

       Researchers out of the University of Missouri have discovered that the soy protein found in certain foods can reap positive benefits in the area of bone strength and metabolic function for both pre and postmenopausal women. While this study has only been conducted using rats researchers say the same could hold true for humans. They took rats and divided them into groups one group were fed a corn-based diet the other fed a soy-based diet, and further by rats with ovaries and without to simulate menopause. They found the rats who ate the soy-based diet showed an increase in the strength of the tibia bone, and the rats without ovaries also experienced a boost in their metabolic function. They believe adding some soy-based protein, often found in tofu and soy milk, into a diet can reproduce these results. Again more testing needs to be done to confirm the results in human trials, but this study points us in the right direction of how a small change in diet can have major health effects.

Motivational Monday

"Failure will never overtake me if my determination to succeed is strong enough. "

- Og Mandino

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Fitness Tip of the Week:

• How good is your balance?  Balance is very important for everyday activities and to help prevent injuries.  Here are some exercises to try and see where your balance level lies!  The first is a single-leg balance stand.  You should be able to hold each leg for 30 sec; for more of a challenge, try a single-leg squat.  Repeat 8-10 times on each leg.  This tests how stable you are and incorporates flexibility.  To read more on the proper way to complete this exercises here is a link!  There are a few more balance exercises to try!

Smoothie Recipe of the Week:

• Fruit Smoothie
•  1 medium banana (fresh or frozen)
• 1/2 cup sliced strawberries, blueberries and chopped mangos
• 1/4 cup 2% plain greek yogurt
• 1 tablespoon almond butter
• 1/2 cup baby spinach
• 1/2 cup unsweetened almond milk
• Optional 1-2 basil leaves, 2-3 mint leaves, 1/2 teaspoon peeled, chopped ginger

Visit This Link to View the Full Recipe

Lunch Recipe of the Week:

• Smoked Turkey & Farro Salad
• 1 cup farro
• 1/4 cup extra-virgin olive oil
• 3 tablespoons red-wine vinegar
• 3 tablespoons finely chopped shallots
• 1/4 teaspoon freshly ground pepper
• 1 6-ounce slice deli smoked turkey (3/4 inch thick), skin removed, cut into 1/2-inch cubes
• 1/2 cup diced smoked cheese, such as cheddar or gouda
• 1 cup chopped yellow bell pepper
• 1 large stalk celery, chopped
• 1 ripe but firm avocado, diced
• 3/4 cup slivered soft sun-dried tomatoes

Visit This Link to View the Full Recipe

Dinner Recipe of the Week:

• Sicilian Olive Chicken
• 1 14-ounce can petite diced tomatoes with garlic and olive oil or other italian-style seasoning
• 1 1/2 cups frozen chopped spinach, thawed
• 1/3 cup halved Sicilian or other green olives
• 1 tablespoon capers, rinsed
• 1/4 teaspoon crushed red pepper, or to taste
• 4 4-ounce chicken cutlets
• 1/4 teaspoon freshly ground pepper
• 1 tablespoon extra-virgin olive oil

Visit This Link to View the Full Recipe
               

Exercise of the Week:

Bench Jumps (3 sets of 10 reps):

Stretch of the Week:

Upper Trap Stretch (15-30 second hold):

Fitness Friday

Change Your Mindset, Change your life

Research says you're only as young or old as you think and act.

     I'm sure you have heard the saying "you're only as old as you feel". You may have not paid much attention to it or you may have seen it as a simple cliche. The truth is perception can be a powerful tool when used in a positive way. Situations you encounter can be easy or hard based on how you think about them. The same can be said for our perception of self. Researchers say older adults who see themselves as younger benefit from positive outcomes including better memory and health and set out to see how much both exercise and feeling in control of your life has on how young or old you see yourself.

     Researchers out of North Carolina State University took 116 older adults (60-90 years old) and 106  younger adults (18-36 years old) and used surveys over 9 days to find a connection between how in control they felt that day and how old they felt. While they found a great deal of variability in both groups the older group had a significant association between perceived level of control and how young they felt. This group received ways they could feel more in control of their from meeting a therapist and getting specific details to receiving text messages with different ideas of how to shape their environment. They also researched another group of inactive older adults and tracked and increased the number of steps they took a day and found that with more activity their perceived age was also younger. These studies were only done with a small group of people and how they perceived their circumstances, but hopefully, these studies can lead to more research and aid in helping people live a better quality of life

Wellness Wednesday

Is Caffeine an Efficient Aid in Weight Loss?

Caffeine is often added to weight loss supplements, but does it really aid in your weight loss goals?

      There is an excess of information out there concerning weight loss. Some of it backed by scientific research and some of it just being the latest trend shared across social media platforms. With our knowledge of nutrition changing daily, it can be difficult to wade through everything out there. One popular weight loss "secret" is that caffeine can be a useful weight loss aid and is said to help with appetite suppression, and rev up the speed of your metabolism, but new research suggests it may not be as effective as we once believed.

     Researchers set out to find out if caffeine is linked to reduced food consumption or perceived appetite suppression. They had 50 participants between the ages of 18-50 years old and over a months time had them visit weekly. They found the average American drinks 8 ounces of coffee per day, and with that information split their participants into three groups each time they visited, one group consuming caffeine equivalent to an 8oz coffee, a 4oz coffee or no caffeine. After 30 minutes the participants were given a breakfast buffet and were instructed to eat as much or as little as they wanted. During the breakfast buffet, they were asked to record everything they ate and continue recording throughout the day. They found that those who consumed caffeine equivalent to 8 ounces of coffee consumed 70 fewer calories than the other groups at breakfast, but this didn't have an effect on the following meals. This is a great example of how there is no easy answer to weight loss and making healthier more informed decisions are going to have a greater impact than unsupported weight loss ideas.

Motivational Monday

"With the new day comes new strength and new thoughts "

-Eleanor Roosevelt

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Fitness Tip of the Week:

• Hard to follow your diet plan during the weekend?  With parties and birthdays it can be hard to stay on track.  Try a 100-calorie snack before the gathering, that way it will help you eat fewer munchies!  Take an extra 15-20 minute walk, so when you do indulge there isn't as much guilt!

Smoothie Recipe of the Week:

• Razzle Dazzle Smoothie
• 1 cup frozen raspberries, plus more for garnish
• 1/2 cup frozen mango
• 1/2 cup pineapple, plus more for garnish
• 1 cup coconut milk 

Visit This Link to View the Full Recipe

Lunch Recipe of the Week:

• Greek Pasta Salad
• 2 medium tomatoes, coarsely chopped
• 2 small cloves garlic, minced
• 3 tablespoons extra-virgin olive oil 
• 2 tablespoons red-wine vinegar
• 8 ounces whole-wheat farfalle or similar-size pasta
• 1 (15 ounce) can chickpeas, rinsed
• 1 medium cucumber, seeded and chopped into 1/2 inch pieces
• 1/2 cup crumbled feta cheese
• 1/3 cup quartered pitted kalamata olives
• 2 tablespoons chopped fresh oregano or 2 teaspoons dried

Visit This Link to View the Full Recipe

Dinner Recipe of the Week:

• Caprese Stuffed Portobello Mushroom
• 3 tablespoons extra-virgin olive oil, divided
• 1 medium clove garlic, minced
• 1/2 teaspoon salt, divided
• 1/2 teaspoon ground pepper, divided
• 4 portobello mushrooms (about 14 ounces), stems and gills removed
• 1 cup halved cherry tomatoes
• 1/2 cup fresh mozzarella pearls, drained and patted dry
• 1/2 cup thinly sliced fresh basil
• 2 teaspoons best-quality balsamic vinegar

Visit This Link to View the Full Recipe
               

Exercise of the Week:

Bicycle Crunches (3 sets of 10 reps):

Stretch of the Week:

Tricep Stretch (15-30 second hold):

Fitness Friday

Benefits of Riding an E-Bike is Comparable to Riding a Traditional Bike

Study shows biggest benefit shown by people who were untrained and overweight.

     Summer time is here and the weather is nice, some people who work close to home are ditching their cars and either walking or riding their bicycles. Of course there are people who are overweight or untrained who find this prospect extremely daunting, but it doesn't have to be. E-Bikes are a great way to push your fitness levels without making a huge commitment. E-Bikes have a small motor attached to them helping you pedal your way to a more fit healthier you.

     A research group out of the University of Basel set out to see if there were any benefits to riding an e-bike, this study was spurred by the bike to work campaign in Switzerland where 65,000 cyclists participated this year. Researchers took a group of 30 overweight individuals and tested their  VO2 max or cardio-respiratory fitness. Half the group rode a traditional bike, and the other half an e-bike, both groups rode six kilometers three days a week for four weeks. After four weeks they tested both groups again and found that both groups saw similar improvements in their cardio-respiratory health. They believe these findings when used long term could help these people reduce their risk of heart disease and other lifestyle diseases. Using an e-bike might be much less daunting for a person new to exercise, but with these results there is no reason not to get started today.

Wellness Wednesday

The Smaller Plate Illusion Doesn't Always Equal Eating Less

The popular diet trick of putting your food on a smaller plate to make you feel like you're eating more doesn't always work, especially if you're hungry.

     There is a popular optical illusion called the Delbouef Illusion, where a black dot is pictured in a large circle and a small circle, the black dot is the same size, but looks much larger on the smaller circle. People have decided to incorporate this illusion in their eating habits, saying that putting proper portions on a smaller plate can trick your brain into thinking you have more food in front of you than you really do. They believe this will help them eat less, but a study says it won't make a difference if you're really hungry.

     Researchers set out to find if plate size really makes as much of a difference as we think it does in eating less food per meal. They found plate size doesn't trick the brain into thinking there is more food than there is especially when the person is really hungry. The study showed people who haven't eaten in over three hours were able to accurately identify portions regardless of how much space is left on the plate more than those who had eaten recently. They also found this was only the case in relation to food, people still inaccurately guessed which dot was bigger at the same rate. They believe this proves that depending on your body's needs you will know if the amount of food in front of you is enough or not. While we may not be able to trick our brains into eating less, making healthier choices such as incorporating "good fats" and being properly hydrated can help us feel full longer and thus eat less throughout the day.