s e m o n i a n

More Sleeping Techniques!

Tue, 25 Jan 2011 22:12:57 -0500

Yes! More techniques to try to aide our sleep. I have battled heridatary insomenia since childhood: nights I couldnt fall asleep, stay asleep, or attain restful sleep. Over the years I have tried many behavioral changes to my bedtime routines, eating habits, and even sleeping environments to better my chances of a long restful night of sleep.

Science tells us that sleep serves 3 major functions: energy restoration from daytime activities, protects our body while our sensor systems are down and recharging, allows the brain to store data and experiences allowing for learning to take place. Here are the sleep hygiene tips from the University of California, Berkeley, Wellness Letter (2008):

-Cut back on caffeine after 2pm

-Nicotine keeps you awake, no smoking

-least amount of noise, the better

-create a comfy place to sleep, linens, dark colored shades, replace worn-out mattress and bedroom temp should be cool

-Drink less fluids after dinner, to avoid sleep disruption for bathroom trips

-Put stressful situations from the day to bed before you put on your pjs

-Have a consistant bed-time and wake-up time

-No work projects or paper work in bed, bed is for sleep

-No food in bed, bed is for sleep

-Keep naps to 30 minutes and earlier in the day

Adding just one of these suggestions can prove to be the key for better sleep for you. Loosing sleep regularly is a risk factor for weight gain and obesity, and is an important piece to any weight-loss regime.

Enjoy Your Exercise. Enjoy Your Day.

A New Study for Expectant Mothers

Wed, 19 Jan 2011 20:24:24 -0500

Did you know, exercising during pregnancy isn’t just good for you, its good for your baby too? A study out of Auckland New Zealand says that expectant mothers who exercise regularly help to ensure a healthy birthweight for their baby, which sets the child up for a healthy life.

A study was done of first-time normal-weight mothers who participated in a maximum of five 40 minute sessions per week. Their exercise consisted of MODERATE intensity non-impact cardio, like riding a stationary bike. These women exercised into their 36th week and gave birth to healthy weight babies that weighed 5oz less than those born to non-exercising mothers. The mothers themselves gained an average of 16lbs during their pregnancy.

“Findings show that regular aerobic exercise alters maternal environment in some way that has an impact on nutrient stimulation of fetal growth, resulting in a reduction in offspring birth weight. Given that large birthe size is associated with an increased risk of obesity, a modest reduction in birth weight may have long-term health benefits for offspring by lowering this risk later in life.”-Paul Hofman, MD, University of Auckland New Zealand.

While the change in birth weight may be minimal, it can go a long way to starting our youngsters off on the right health path. Not only will regular low-intensity exercise allow for a healthier pregnancy, your body will be able to handle the stressors of labor more effectively while reducing the size of your baby.

Enjoy Your Exercise. Enjoy Your Day.

Mind Your Eating

Fri, 06 Aug 2010 15:39:15 -0400

Diets come and go, the adage says. To lose weight more effectively, we are told to change our eating habits. Understanding how the body responds to urges to eat and the pleasures of food, plus what we as individuals know about nutrition (e.g. where we get our nutrition/eating information) can help us analyze our weight gain/loss. Getting an honest assessment of our eating habits is a healthy start towards changing them.

When I think of eating habits, I think of how much I eat, when I eat, where I eat, and who I eat with. Recently, many studies have been conducted analyzing eating, including how much our eating partners eat, room temperature and lighting, the variety of foods available at the meal, pace, recognizing hunger intensity, and even how big our plates are.

A recent group of graduate students and staff at the Universiy of Illinois held a buffet-style ice cream social. Some group members were given a small bowl, and some were given a large bowl. When surveyed, all participants felt they served themselves the same amount of ice cream - but it turned out those with the larger bowls consumed 57% more.

New book Eat, Drink, and Be Mindful by psychologist Susan Albers gives these additional tips to bring mindfulness to our eating habits:

-Enjoy Your Eating: Take the time to smell your food, feel the texture and the temperature of it, how it really tastes, and if it satisfies your taste buds.

-Change Your Pace: Add chopsticks, take your food outdoors, try a new food, or put your fork down at least 3 times during a meal to take a pause.

-Concentrate: While it is easy and tempting to eat as you work, talk on the phone or answer emails, avoid distractions to focus on your food. Give your snack its deserved attention.

-Know Your Hunger: Pay attention to the cues your body is sending when hunger arrives. What is the first sign? Rate your hunger on a scale of 1-10 before deciding if/what to eat. If your hunger is emotionally driven, set a timer of two minutes and keep busy to see if the urge passes.

Paying attention to the ways and reasons why we eat can help form healthier eating habits. Who would have thought that slowing down and tasting our food is an enjoyable and healthy way to lose weight? Minor adjustments now, will over time lead to healthy weight loss and weight management.

Enjoy Your Exercise. Enjoy Your Day.

Healthier Meals Make For Happier Lives

Fri, 23 Jul 2010 11:11:31 -0400

In 2009, the British Journal of Psychiatry compared five years’ worth of diet information from over 3,400 people. The study found that those who consumed processed meat, chocolate, sweetened desserts, refined cereals, and high-fat dairy and fried foods were more vulnerable to depression over time. But alternately, “those with the highest intake of whole foods, such as fruits, veggies and fish, had a significantly lower incidences of clinical depression.”

Eating healthy omega-3 fatty acids in fish, antioxidants in produce, and folates in legumes and leafy vegetables over time proved to have a cumulative positive effect on mood. The study went on to say, “even after adjusting for factors such as smoking and fitness level, a processed food dietary pattern is a risk for…depression 5 years later, whereas a whole food pattern is protective.”

Even if you are “fit,” you still must feed the human machine the proper fuels for optimal performance long into your life, both physically and emotionally. Adding nutrient-dense foods and whole grains, and eliminating refined sugars, are simple ways to keep the blues away.

Enjoy Your Exercise. Enjoy Your Day.

Sitting Your Life Away

Mon, 28 Jun 2010 13:20:45 -0400

It is well-documented that a sedentary lifestyle leads to a plethora of health problems. But in the past 30 years, we have turned our leisure and our work into seated activities. We were made to walk; our ancestors walked on average 12 miles per day. All of this sitting also wreaks havoc on our posture. Postural corrections and impairments lead to aches and pains in joints, usually the lower back. Yes, we have evolved from Upright Walking Apes to Seated Hunched-Over Animals.

You might spend plenty of time in the gym, trying to balance the time you sit with the time you are active. But a new study shows this may not be enough. According to a study by medical journal “Medicine & Science in Sports & Exercise,” your risk of dying increases with the amount of time you are seated, even if you engage in other physical activity.

The 12-year study of over 17,000 participants age 18-90 monitored sitting time, leisure time physical activity, smoking status, and alcohol consumption at baseline. The results showed “a progressively higher risk of mortality across higher levels of sitting time,” regardless of “leisure-time physical activity” (working out). “In addition to the promotion of moderate-to-vigorous physical activity and a healthy weight, physicians should discourage sitting for extended periods,” it concluded.

Limiting the amount of time we sit reaps obvious benefits. Shaving off a few hours each week will add up quickly. Get creative, whether it’s joining an after-work sports league, throwing a frisbee in the park, or walking around the block during lunch. Find a handful of activities to have in your arsenal to fight the urge to sit.

Enjoy Your Exercise. Enjoy Your Day.

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Tue, 15 Jun 2010 13:35:45 -0400

Higher-Level Habits

Tue, 15 Jun 2010 13:34:40 -0400

A new Kansas State University study says that people who think in the long-term develop and implement healthier behaviors.

The study compared undergraduate’s perceptions of time with their behavior as it related to things like smoking, exercise and nutrition. The results: “Those who understood the future benefits or perils of present decisions were more likely to participate in healthier behaviors. Conversely, short-term thinkers preferred instant grativication and engaged in less-healthy behaviors.”

Mary Bratcher, co-owner of San Diego-based physical therapy and training facility The BioMechanics, sees this as a practical connection of cause and effect, both in the short- and long-term. “[Longer-term thinkers] clearly see the links between eating unhealthy foods and the risk of becoming overweight, the same way they see an open bottle of bleach on the washing machine as a potential risk that could ruin their favorite jeans,” she says.

Want to use this mindset to modify your own habits? Here are some higher-level thinking questions to get you started:

Do I really want/need to eat this right now?
Will I feel good tomorrow if I choose to have another drink?
What habits do the people I surround myself with have?
Can I wait 10 minutes to allow a craving to pass?
Would a great piece of fruit be a substitute?

Regular practice of healthy choices leads to great gains towards your fitness goals. Delaying gratification is an easy and quick way to step back and effectively evaluate its possible influence on our future health and overall fitness goals.

Enjoy Your Exercise. Enjoy Your Day.

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Wed, 12 May 2010 09:08:26 -0400

Weight Management Tips Part II

Wed, 12 May 2010 09:06:00 -0400

Lets expand a little more about the feeling of being full and satisfied with our meals. Besides eating slowly, there are other ways to help curb our hunger.

Eating nutrient-rich foods will satisfy the body’s many nutritional needs. Many times that “hungry” feeling is due to a vitamin or nutrient deficiency. Our body tells us to eat to satisfy this imbalance, and will continue to send the hungry signal until we have the appropriate levels needed. Only in extreme deficiency cases will certain food items become more appetizing or appealing to our senses. But, if we are unaware of what our body needs, we will keep eating to satisfy the hunger signal our brain is sending.

Satisfying our desire to be full may be as simple as adding more veggies and other nutrient-dense foods. One study done in 2007 showed participants who consumed more nutrient-dense foods, including eating more fiber, were more satisified, slowed down digestion and absorption in the GI tract, stablized blood sugar, controlled weight loss, consumed MORE food by weight (yummy!), and felt less hungry. That’s right, eating MORE food can lead to weight loss!

Carbs bad? More than any food group or nutrient, carbs get a bad rap. This is so unfair, because pastas and breads and sugars are so delicious! News Flash: It’s not the carbs that make you fat, but how much of them you eat. Regardless of where calories come from - carbs, proteins, or fats - calories eaten are converted to energy or stored in the body, and unless we use them, they’ll settle on our frame as fat.

While eliminating carbs will more than likely reduce the calories you intake, tipping the energy gap in your favor, this is a short-term solution. A study in 2009 by The New England Journal of Medicine showed the results of a low-carb diet over time. While the first 6 months showed a great fat loss, at the 1- and 2-year marks, caloric intake and weight loss were similar across all participants, regardless of macrronutrient composition. All weight loss during the initial 6 months was regained, or plateaued at best. Think of all the fantastic foods the participants deprived themselves of during this type of diet!

Change your drinking habits. This is a quick and easy way to tip the calorie expenditure in your favor. Reducing the amount of calories we get from liquids - like sodas, Snapples, smoothies, coffees, alcohol, etc. - can be a simple way to reduce your daily grams of calories consumed by the 100s. Liquid diets are also very popular, but there is a danger with them as well. It is better to eat rather than drink the majority of your calories. This allows the body to feel full. Stick with water, unsweetened tea or coffee to control calorie intake.

Small changes add up. The energy gap is the degree of change that is needed in the energy balance in order to reach desired body weight goals. Having an energy gap of about 100 calories a day (that is either less intake or more energy expended) will PREVENT weight gain in most adults. To maintain weight loss, a 220-pound person losing 10% of body weight would do best to have an energy gap of 200 calories a day. That’s a 60-minute jog/walk combined with one less soda EACH day, easy to do! Small steps in increasing energy gap add up to big gains and permanent success in weight management.

Making small daily adjustments, slowing down your eating, adding high nutrient dense fooods, choosing water, and going for a walk will melt the pounds away and keep them off.

Enjoy Your Exercise. Enjoy Your Day.

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Mon, 26 Apr 2010 13:29:29 -0400

Quick Review of NEW Weight Management Research Prt 1

Mon, 26 Apr 2010 13:23:56 -0400

There are numerous types of diets out there these days; far too many to count. Plenty of media sources shower us with constant information about the latest and greatest way to lose pounds quickly. Now more than ever, we need to consider the source before deciding to let a diet take over our lives. Here are a few highlights from the latest in weight management research, showing how peeps are losing weight in healthy ways that lead to lasting results.

Yo-No: In 2009, the Journal of the American Dietetic Association studied a group of women who were overweight or obese. This study found that “long-term health effects of frequent dieting and weight cycling may actually be more harmful than maintaining one’s weight, even if it is higher than ideal.” A more “health-centered,” rather than “weight-centered” approach showed to have positive effects on their habits. Focusing their attention on making healthy choices, instead of searching for a number on a scale, led to better changes in behavior. And changes in behavior lead to lasting results with weight management.
Win The War: The National Weight Control Registry showed that two-thirds of people who lose 10% of their body weight in the first two months of a diet will regain even more weight than they lost within 4-5 years. Slow and steady weight loss is the only way to ensure lasting results. The NWCR also studied those who lost at least 30 pounds and kept it off for more than one year. These were the common behaviors these successful individuals shared: Monitoring weight and food intake, maintaining a low-calorie and low-fat diet, eating breakfast every day, engaging in one hour of physical activity daily, and limiting television time to 10 hours or fewer per week.
Rise & Chow: Yes, breakfast IS that important (Moms are always right). Let’s hammer home the “breakfast everyday” point with a study from The American Journal of Epidemiology in 2003. It was a study of the association between eating patterns and obesity in a free-living US adult population. According to the study, skipping breakfast is associated with a higher body mass index (BMI) and increased obesity risk. Breakfast eaters maintain morning blood sugar levels better than those who skip the most important meal of the day. When your blood sugar levels are regulated early, you have better control over snack choices and eat less at later meals. If you currenly do not eat breakfast, start slow: Maybe a cup of yogurt or a banana within the first hour of waking up. Then try for a high-fiber breakfast, working up to having two or three different food groups.
Bury The Shovel: Another simple habit to help us maintain our weight is to simply slow down while we eat. The Journal of Clinical Endocrinology and Metabolism (November 2009) tells us that eating slowly and savoring the food helps control appetite and calorie intake. “Shoveling food rapidly into the mouth blocks the body’s natural appetite control process. There were higher levels of hormones that send a ‘fullness’ signal to the brain in those who ate in a leisurely manner, compared with those who devoured their food in minutes.” Letting your body tell you when you’re full will help control your portions as you eat.

Slow and steady will win the weight management game. There are simple habits to start now that will have lasting benefits. Eating breakfast each day (yum!) and savoring and enjoying our food (double yum!) are two easy ways to get you on the weight loss track. Check back next week for part two of this update.

Enjoy Your Exercise. Enjoy Your Day.

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Mon, 19 Apr 2010 09:30:35 -0400

Strength Training Helps Runner's Knee

Mon, 19 Apr 2010 09:27:42 -0400

Now that the spring is here, the parks and streets are packed with runners. Running is the fitness fall-back: After the self-talk of “Boy, I gotta get in shape,” a jog in the park is one of the first things to follow. But running is a high-impact activity, especially for those who are starting a new fitness regimen. And all runners, veterans and newbies alike, can suffer from knee pain, or the condition known as Runner’s Knee. However, there are ways to help relieve the strain the knees take during a run, and channel the kinetic energy produced by running to the appropriate areas.

Researchers have identified several triggers associated with knee pain from running. Every time your foot hits the ground, kinetic energy is created and needs to be distributed. Our joints were not equipped with cushioning, but the muscles are designed like pillows to obsorb this energy. Researchers have found that weak hamstrings and quadriceps increase the probability of developing runner’s knee. When leg muscles are weak, not only are they unable to withstand the shock from running, but they also lead to faulty biomechanics.

According to Dr. Darin Padua in his study on Runner’s Knee: ”Overall, these people generally have weaker quads and hamstrings. As a result, they dont bend their knees as much when doing tasks such as running or jumping. This means the contact area between the kneecap and the femur is smaller, so pressure is focused and pinpointed on a smaller area.”

Hitting the gym 1-2 times per week for resistance training will help all runners. Exercises that are dynamic (multiple joints used), and focus on the lower-extremities will aide in better running mechanics. Keep this in mind when planning a new workout routine. Keeping the body happy and healthy will allow you to stay in the race longer, bringing you closer to your fitness goals.

Enjoy Your Exercise. Enjoy Your Day.

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Wed, 07 Apr 2010 17:34:50 -0400

Do You Need to Detox?

Wed, 07 Apr 2010 17:08:21 -0400

Detox Diets are another “latest craze,” another catch-phrase, another gimmick. Or are they? The concept of cleansing the body of built-up toxins is not new. These types of purifying practices have been around for centuries. As far back as 400 BC, ancient medicine gurus frequently recommended diets that cleansed the body of impurities by eliminating various food groups and emphasizing plant-based nutrition. There really isn’t anything new under the sun.

Modern day Detox Diets (DDs) promise a variety of benefits, including increased energy, clearer skin, improved digestive health, better mental focus, weight loss, prevention of chronic disease and overall better health. Let’s take a closer look at some of these potential benefits. The idea of cutting certain “hard to digest” foods in order to have energy to direct elsewhere is faulty. Digestion takes, at most, 10% of daily calories used - a very small amount. The need to purify toxins from foods is something the human body already does naturally.

Replacing ONE otherwise unhealthy meal with a nutrient-dense shake can be healthy and sensible. However, a long-term, liquid-only diet alone can leave the body without essential nutrients and dietary fiber. This is not good as it could lead to malnutrition and gastrointestinal complications. The positive results of DD are often backed by Hollywood starlets and the media who claim quick weight loss, brighter complexions and greater energy levels. The negatives about DD are less often in the spotlight, and range from irritability and fatigue to headaches and other aches and pains. Combining those symptoms with the gastronintestinal complications and you are one popular co-worker and family member during the DD process. They can alter metabolism and also gut integrity. If gut integrity is weakened, you could experience bloating, diarrhea, constipation and cramping when food is finally reintroduced.

There is little to no clinical research to suggest that anyone would benefit from Detox Diets, or that such diets really work. The human body is an amazing machine fully equipped with natural cleansers, and it does an excellent job of clearing out toxins as needed. Yep, there are no short cuts to your weight loss goals. The best ways to get there are still making smart lifestyle choices, taking small steps toward better health by eating from all of the recommended food groups, and exercising on a DAILY basis. Doesn’t that sound more fun than drinking a laxative-based liquid over a few days and having to bolt to the restroom and less fun to be around?

Enjoy Your Exercise. Enjoy Your Day.

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Wed, 31 Mar 2010 19:20:02 -0400

The Fountain of Youth? Exercising Your Brain!

Wed, 31 Mar 2010 19:16:52 -0400

I’m always digging for new knowledge on the effects of exercise on emotional and mental well-being. With another birthday recently upon me, I paid special attention to information about aging, brain function, and exercise.

One thing I found out is that as humans we’re living much longer. It’s estimated that the number of Americans aged 55 and older will almost double between now and 2030. Women who reach age 65 today have an average life expectancy of 83, while men who make it to 65 can anticipate living another 16 years. With a longer life expectancy the need for a healthy body AND a healthy brain is greater. We’re still learning much about the brain and diseases of the brain. Ninety percent of what scientists know about the brain has only come from the past 10 years of research. We’ve only just begun to crack open the body’s computer.

Here’s some more about your brain: It’s responsible for 20% of your body’s energy consumption. It uses about eight gallons of blood per hour, and needs about eight glasses of water per day. The brain is made up of about 10% fat, 8% protein, and 78% water. Are you having trouble in the brain department? A simple solution could be to drink more water.

Five other critical domains in a brain-healthy lifestyle are mental stimulation, diet, spirituality, socialization, and yes, physical activity. At least 30 minutes of cardiovascular exercise in the training heart rate zone can improve mood, elevate our stress thresholds, speed delivery of oxygen to the brain, and help to balance brain chemicals and hormones for more effective stress management. Regular exercise also leads to a better night’s sleep, which helps us deal with daily stressors more efficiently.

Neurosceintists also recommend swimming, dancing, gardening, knitting, more frequent use of the nondominant hand and leg (accomplished by dancing/playing sports), and walking 10,000 steps on a daily basis. A daily 30-minute walk can cut the risk of having a stroke, one of the leading causes of mental disability in the elderly by 57%. Our evolutionary ancestors were used to walking up to 12 miles per day, which strengthened the cardiovascular system and built a network of vessels that enhanced blood flow to the brain. Thirty minutes of aerobic exercise stimulates the production of chemicals that “fertilize” cells, keeping them functional and growing. The more cells, the more smarter we are. A research project in 2003 by The New England Journal of Medicine showed that people who dance regularly decrease their risk of dementia by 76%.

The research and information regarding brain function keeps rolling in. It all points to the same conclusion regarding brain function and maintenance: REGULAR exercise will not only tighten your tush, but will increase your brain function now and in the future.

Enjoy Your Exercise. Enjoy Your Day.

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Mon, 29 Mar 2010 08:56:47 -0400

Get Mo' Smarter, Drink Mo' Water

Mon, 29 Mar 2010 08:55:09 -0400

When a coach calls a time-out during a game, it’s usually to refocus the team on the task at hand. While he has his players’ attention during this short break, the coach will muster up a few points to emphasize. Having stood in many of these huddles, I’ve seen plenty of sweaty, vacant stares looking back at me. The longer the game goes, the more vacant the stares. Most coaches assume their players are too physically tired to think or that they are simply cracking under the pressure. Who would have thought it could be lack of water that kept them unfocused?

As was mentioned in a previous blog entry, the brain is 80% water. Water is necessary for the electrical transmissions from the nervous system to travel throughout the body. It is this system, which includes the brain, that makes us acting, learning, sensing, thinking beings. Think of water being the river that brings neural information throughout the brain and body. Are your rivers roaring rapids, or dried-up, slow-moving streams? A person should drink one quart of water per 100 pounds per day. If you are under stress (if you are in NYC this is an automatic YES) then you should DOUBLE this recommended water intake. Stress is a huge drain on the body’s hydration!

Other things that can affect our hydration levels are coffee, tea, caffeinated soda and alcohol. These are all diuretics and inhibit reabsorption of water in the kidneys. Just a 2% drop in the body’s water level can trigger fuzzy short-term memory, low energy, grogginess, and trouble with processing information. Water is essential for improving brain health and enhancing lifelong learning. Put down those Wheaties and put away the Gatorade: For a boost in performance on the playing field or in the boardroom, grab your water bottle and drink up.

Enjoy Your Exercise. Enjoy Your Day.

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Wed, 24 Mar 2010 16:09:32 -0400