“Bulk Up To Slim Down” from Eating Well Magazine
According to various studies, on average, an American adult gains 1-2 lbs. each year. In order to prevent weight gain and encourage weight loss without going on a diet, The Journal of Nutrition says the secret is to eat more fiber! A study at BYU (Utah) found that middle aged women who increased their fiber intake generally lost weight. Those who decreased fiber in their diets gained.
***The conclusion? Boosting fiber by 8 grams for every 1,000 calories consumed resulted in losing about 4.5 pounds. Fiber helps you feel full and it has no calories.
***Recommendation: if you’re consuming 2,000 calories/day, aim to increase your fiber by 16 grams. The following foods will help you get your fill: raspberries, strawberries, chickpeas, and green beans.
6 Steps to a Healthier You!
Taken from “To Your Health” magazine
1. Beat the Leading Cause of Death
Heart disease is the leading cause of death in the US, responsible for at least 26% of all deaths. Finding natural ways to reduce your risk of developing heart disease can give you the most years with the people you love. Studies show that Vitamin D can help reduce cardiovascular disease and diabetes.
2. Engage the Body
Physical activity promotes a lean physique, of course, but studies have now identified that regular exercise also has a direct causal role in how long we can live. Physical activity in midlife helps to retain overall health later in life.
3. Slash Inflammation
While acute inflammation is an important way for the body to rid itself of infectious agents, chronic inflammation is often an unhealthy situation that is associated with heart disease, stroke, tye 2 diabetes, arthritis and a host of other afre-related debilitating diseases. Yoga reduces inflammation implicated in stress and premature aging.
4. Excite the Brain
Like your biceps, triceps, etc., the brain is a muscle and must be positively stimulated in order to maintain optimum performance. Challenging the brain improves cognitive function (mental exercises aid cognitive skills).
5. Maintain Healthy Relationships
As social creatures, humans respond positively to interactions with others, and this engagement is now confirmed to boost health and well-being as we age. Strong, functioning relationships benefit overall health.
6. Stay Well-Informed
According to Greek philosopher Diogenes, “The only good is knowledge, and the only evil ignorance.” Given today’s healthcare climate, we each must serve as our own health advocate. Staying well-informed may indeed be the best medicine. The majority of American adults rely on the internet for health information.
How many of these are you participating in on a regular basis?? These aren’t the only 6 ways to maximize your health, but they are a great place to start! There’s never a bad time to sit down and assess your current health and what you can do to improve it, especially when some simple behavior and lifestyle modifications can have a profound impact on your lifespan. Talk to your doctor for more information!
Common Exercise Mistakes: How to Correct Them Before You Get Hurt
Taken from “To Your Health” magazine
Did you know that more than 60% of people who begin working out for the first time, or pick it up again after taking some time off, hurt themselves in the first month?? That’s significant for several reasons. If you are hurt, how are you going to keep working out and reaching your fitness goals? The most important goal when undertaking any exercise program is to keep yourself from being injured. That is the only way you’ll have a real chance of reaching your fitness goals like building muscle, burning fat, and increasing your cardiovascular capacity!
Here are 4 movements to avoid when exercising:
1. Using jerking motions, especially when lifting: speed is fine when done appropriately, but you should always have fluid motion and proper form when performing any and all exercises; otherwise you could strain or even tear something.
2. Using body parts not required for the exercise: have you ever seen people doing biceps curls and rounding their shoulders or arching their backs? Those are just 2 of the “no-no’s” that can lead to an injury.
3. Locking out your knees or elbows: never lock any of your joints when working out; keep them slightly bent so that the weight will not be transferred to the joints.
4. Arching your back: picture someone on the barbell bench press, lifting a weight that is actually too heavy for them. Chances are that eventually, they will start arching their back. Sooner than later, that back is going to give out and they won’t be able to exercise for days, weeks, or even longer.
Health tip for the day: ensure that you have custom made orthotics that support and cushion your feet when you walk.