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Thursday, July 08, 2010Feeling Hot-Hot-Hot!
The heat wave that most of us are experiencing at the moment is
quite unusual. Extreme situations call for extreme measures, and so I
went to my friend and colleague Christa Smedile, RD, LDN to give us advice for
this week's issue.
Here's what Christa had to say:
As Dr. Andrew Weil says, "Water is a basic necessity, needed to maintain a healthy body, a clear mind, and a good balance within your tissues." Most people I talk to are completely dehydrated on a normal day, never mind in this heat!
Drinking plain water can energize us, flush out toxins and impurities, and act as an appetite suppressant. Not drinking enough water can result in fatigue, dry skin, headaches and constipation; over the longer term, every function in the body will degrade more quickly.
Choose filtered or spring water at room temperature and steer clear of tap waters to avoid chlorine, fluoride, and toxic substances. Distilled water should also be avoided because it has the wrong ionization, pH, polarization and oxidation potentials, and can drain your body of necessary minerals.
Enjoy 8-8oz glasses of water each day. Try adding some citrus fruits, fresh mint or ginger to spice up the taste.
Fun fact: most food cravings are due to dehydration, so drinking more water can help you shed a few unwanted pounds.
Lastly, most people are most dehydrated first thing in the morning. This week, try drinking a big glass of water when you get up and see if it helps you stay cool in the heat. Posted By: Marie-Josée Salvas Shaar @ 7:17:49 PMTop
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Saturday, April 24, 2010Breakthrough Strategy to Reduce the Damage of Fast Food
If the constant demands of modern life make fast food a convenient and
nearly unavoidable solution for you every now and then, this article is a must
read for you. But before I give you all the juicy details, let's first
understand what's so bad about fast food in the first place.
Typical fast foods - burgers, fried chicken, French fries and the like - are
high in fat and/or sugar. They create oxidative and inflammatory stress in
your blood vessels. Overtime, the stress they cause can lead to insulin
resistance and diabetes, atherosclerosis, obesity, even heart attacks.
A
new study led by University of Buffalo endocrinologists shows that the
powerful antioxidants of orange juice can limit the impact of the inflammatory
agents in fast food. In other words, drinking orange juice with your
burger and fries can reduce the arterial damage of that meal.
But here's the catch: concentrated forms - which is what most fast food joints
serve - won't work. Only the real deal (not-from-concentrate) can save
your arteries. So next time you consider hitting the drive-through, make
sure you get to a grocery or convenience store first.
Now this is no license to eat as much fast food as you'd like. Orange
juice can only do so much to save you from yourself! To be precise, it can
reduce the damage of any given splurge by about 15%. It is of significant
help, but it is no cure-all!
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Tuesday, April 06, 2010Please Stand Before You Read
Between your commute, your day at
This is an important question, because its answer may influence your health and
waist line as much as your formal exercise program (or lack thereof) does.
A series of research projects from 2005 to 2009 showed that uninterrupted
sitting is bad for you for two main reasons:
- Sitting requires minimal effort and movement, thus burning next to no calories.
- Sitting slows down your metabolism, thus making you burn fewer calories once you get moving.
As a result, people who sit for long periods at a time are more likely to suffer the consequences of being overweight. For example, heavy sitters tend to have higher blood pressure and blood sugar levels - 2 health consequences that are really damaging to your system long-term. They are also more likely to suffer from heart diseases - something you want to run away from - not sit with!
In light of this info, try to find any and every reason to move as much as you can throughout the day. Here are a few suggestions:
- Walk to your colleague's desk as opposed to sending an email
- Walk rather than drive to the coffee shop down the street
- Stand up when you speak on the phone with a client
- Sit on a Swiss ball as opposed to a regular chair when using your home computer - the small movements you'll make to keep yourself balanced add up and make a difference
- Watch less TV, and when you do, rock yourself in a chair rather than sink into the couch so that your calf muscles are active.
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Wednesday, February 17, 2010Stop Fussing Over Your Weaknesses!
Do you feel defeated when it comes to implementing healthier food
habits? If so, this article will give you empowerment.
You see, people who have poor eating habits tend to focus on their
weaknesses. They keep repeating to themselves "I know I shouldn't
have X (make it your preferred guilt-inducing food: chocolate, chips,
fries, bacon)." And so the cycle of fleeting pleasure, remorse, and
short-lived determination repeats itself.
Try Another Source of Motivation
Einstein once said that the definition of insanity is to keep repeating the
same behaviors over and over while expecting different outcomes. So if
obsessing over your food habits has led you to no avail in the past, don't
expect it to be a fruitful endeavor moving forward.
Rather than count on your already over-solicited mental
- Physical: Rather than give in to that brownie, put on your sneakers and go for a
walk. Research shows that people who can best resist tempting food are
those who divert their attention. Other research also shows that when a
tempting stimulus is not available, our brain activity related to it diminishes
considerably.
-
Emotional: Learn to look at that slice of pizza differently. Rather than see
the comforting flavors, envision the cholesterol deposits it will leave in your
arteries, the rising blood pressure that will ensue, and that sweaty and
out-of-breath feeling that you might experience just trying to walk up a flight
of stairs over a lifetime of pizza slices. Yuck!
Next time you want to avoid a certain food, save your mental
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Wednesday, January 27, 2010How to Stick to Your New Year Resolutions
About half of us have been either brave or foolish enough to make New
Year resolutions for 2010. And of those who haven't made a resolution,
quite a few just gave up before they tried, thinking it probably wouldn't work
anyway.
But what if I told you that a simple tip could significantly enhance your
ability to be successful this year? Keep reading, it's coming!
New research published last October in the European Journal of Social
Psychology found that people who were asked to adopt a confident posture
(back erect, chest out) before they expressed an idea were more persuaded than
people who were asked to slouch as they shared their thoughts.
Equally
interesting, in a series of 2006 studies, Dr. Roy Baumeister had already
demonstrated that working on your posture can help you in other self-regulation
endeavors (such as following a budget, eating healthy, exercising more
regularly, or pretty much anything else you might have picked for your 2010
resolution!).
These two findings are quite relevant at this time of the year. If you
can remember to sit and stand tall as often as possible, you may be improving
both your confidence in and your ability to stick to your new year resolution.
Easy strategy, lots of impact! Not to mention, you'll look better and
avoid back pain in the process!
So go for it! Head above shoulders, shoulders above hips, tummy in...
looking good! :-)
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Thursday, December 10, 2009How to Avoid Feeling Lazy and Dull This Holiday Season
Yep! Holiday season is started. With endless party opportunities,
chips, mashed potatoes, gravy and creamy desserts will almost be a daily
occurrence for the next few weeks. Other
than the few pounds you might gain,
are there other consequences to this temporary change of diet?
There are - and they might be quite more significant than
you think.
New research shows that after just a few days
of high-fat diets, our muscles get lazy and our memories get worse.
Here's how this was discovered. Lab rats were assigned to one of two
conditions: low-fat versus high-fat diets.
Only 4 days into the experiment, the muscles of the rats in the
high-fat
condition became less able to use oxygen, making their hearts work
harder and
discouraging them to be physically active.
Equally important, these rats made significantly more mistakes while
finding their way out of a maze they knew, showing that their memory
was also weakened. In other words,
eating too much fat impedes high physical energy and impairs cognitive
abilities.
"It's
nothing short of a
high-fat hangover," said Gerald Weissmann, M.D., Editor-in-Chief of The
Federation of American Societies for Experimental Biology
Journal."
That being said, there is no need to become a low-fat
freak (in fact, I have a few
convincing arguments against it!). So
here's the bottom line: pay attention. If you know there will
be nachos and cheese dip this afternoon, make a point to avoid fatty
meals and
snacks the rest of the day. And remember: fats that harden in the
fridge (like butter) and trans fats are the worst ones
for you.
There
is an important connection between what we eat, how our brains function, and
how our bodies perform. The link is
direct and tough to ignore - unless of course, you've already eaten so much fat
in the past few days that you can't think straight!
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Wednesday, August 19, 2009Don't Make It Such a Big Production!
Ever looked at school children at
recess? They jump rope, run around, kick the ball and carry on!
Remember that you were like that at their age, too? Moving is freedom and
it is joy.
Unfortunately, as adults we like to complicate things and sometimes, it takes
the fun out of it. If you think you need to have eaten something, but
something light and at least two hours ago, your favorite gear, your most
comfortable underwear and socks, your water bottle, a sweat headband, your stop
watch, at least 75 minutes ahead of you but at a time where the gym is not
crowded, your iPod filled up with your favorite songs and photos of the latest
moves from your favorite magazine before you can get your workout started (did
I forget anything?), chances are the stars will never be perfectly aligned for
you to get it done!
Whew! I'm tired just thinking about it!
Of course
these are nice to have, but by no means necessary. Enough with the
excuses! An anonymous quote I like goes like this: "The difference
between tenacity and stubbornness is that one comes from a strong will and the
other from a strong won't."
Find the opportunity behind the challenge. Too hot outside? Your
abundant sweat will clean out your pores. Forgot your iPod? Try
body scans at regular intervals to help you focus inward rather than
outward. Short on time? Increase the intensity. Your training
buddy can't make it today? Experiment with new moves you'll be enthusiastic to
add to the routine next time.
Finding ways to rebut to your own excuses - that's putting creativity to good
use!
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Thursday, August 06, 2009When Healthy Rhymes With Tasty
Ice cream, milkshakes, burgers - a
lot of our summer favorites aren't the most commendable health options. To
help you balance your weekly meal plan, today's issue offers a list of
condiments you can use to add both flavor and extra health-power to your usual
dishes.
Try
flavoring your main dishes with these:
Fresh basil leaves - a good source of folate, which is an important energy-provider
as it helps carry oxygen through your blood
Canola oil - a good source of Omega 3 and vitamin E, clears out the bad
fats from your arteries
Horseradish - good for your digestive tract and provides antioxidants
Lemon juice - low in calories but high in vitamin C
Paprika - provides
vitamins A and B6
For your coffees, teas and desserts, replace refined sugar with these healthier options:
Chocolate with 70% cocoa - a good antioxidant
Cinnamon and nutmeg - low-calorie flavor
Honey - facilitates digestive tract health
Real maple syrup - adds natural sweetness
Anytime:
Raw Brazil nuts, peanuts, pecans, pumpkin seeds, pistachios or walnuts will add not only crunch, but also a good dose of monounsaturated and polyunsaturated fats - those are a kind you want! - to your salads, main dishes and desserts. So if you succumb to that ice cream, go for a smaller portion but don't skip the nuts!
Refreshing Libation:
Lastly, remember that a glass of sangria made with real fruits and red wine is as healthy as it is refreshing - at last a true value-packed indulgence!
Posted By: Marie-Josée Salvas @ 9:31:51 AM
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Thursday, April 30, 2009Popeye's Brain Was Bigger Than His Biceps!
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Yes, big spinach eaters are found to have younger (bigger) brains. According to Dr. Roizen and Dr. Oz, authors of You: Staying Young, spinach contains lots of lutein and folate, two nutrients that can turn back the mental clock. Since a younger brain means better retention, quicker learning, higher alertness and more fun, many of you are now probably thinking that you could increase your consumption of spinach. But how?  Of course there's the classic spinach salad, but a meal per week won't do it. That's why I stick spinach in almost everything: omelets, couscous, pasta sauces, pizzas, soups, sandwiches, fajitas and casseroles. (By the way, green "spinach" pasta doesn't count: there aren't nearly enough nutrients in it to matter - use whole grain pasta instead, you'll get more benefits.) The problem most people encounter with spinach is that they don't like it cooked. Kids are especially likely to complain that "it gets all yucky". My trick is to add the spinach after the cooking is done, while the plate is still hot. This method generates enough heat for the leaves to soften lightly, without getting to that mushy state you're trying to avoid. Last piece of insight on spinach: it is one of the most pesticide-polluted veggies, so you'll need to buy organic. Bon appétit! |
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Wednesday, April 01, 2009Bikini Season Ahead? Go From Uh-Oh to Yoo-Hoo!
So let's get started!
A pound of fat equals 3500 calories. If you have 20 pounds to shed, you need to burn 70,000 calories over and above what you eat to achieve your goal. Since a pound of fat only burns between 1 and 3 calories per day, chances are you'll die of starvation before you lose that 20 pounds, even if you sweat on the treadmill for a half hour 3 times per week.But here's the good news: a pound of muscle uses between 75 to 150 calories per day. In other words, if you build your muscle mass, you will be burning calories even in your sleep - sounds like a much better weight management solution, doesn't it?
That's not to say you should let go of your cardio routine. Heart stamina matters just as much - if not more - than muscle strength. If you want to increase your overall health and decrease your body weight, you really need both.
Now, ladies, if you are worried you may bulk up, let me stop you right here! First, your muscles will tone before they put on size, so you're likely to love the results. Second, if you've never lifted before, chances are you won't be able to lift enough to put on mass in your first 12 months of lifting anyway. Therefore, you need to find another excuse if you want to justify your decision not to strength train!
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