Healthy Byte: Lifting is Better than Cardio After 60

Originally Poster HERE

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For many of us, life gets better — easier, even — as we get older. We get more comfortable and confident in our own skin. But unfortunately, some things, like losing weight, don’t get easier with age. In reality, dropping unwanted pounds can feel harder than ever.

Whether it’s a busy schedule or stiff joints that’s holding you back, you might be less inspired to go to the gym. Those 10 pounds you gained in your 40s can become an extra 20 pounds in your 50s and 60s. But experts agree that it’s important to focus on achieving your healthy weight at any age.

“Excess fat is something we shouldn’t ignore no matter how old we are,” says Robert Huizenga, MD, an internist and associate professor of clinical medicine at UCLA. The good news is that while losing weight in your 60s is much harder, women actually won’t find it more difficult to lose weight than men. Dr. Huizenga says, “There has actually been no difference in the amount or rate of weight loss in individuals of either sex who are over 60 years old versus those who are younger.”

Michael Spitzer, a personal trainer and author of Fitness at 40, 50, 60 and Beyond, agrees, adding that “the true path to weight control and fitness after age 60 isn’t that much different than it is at any other stage of life.” However, there are certain factors that need special consideration.

What to consider before you start your weight loss journey

For starters, it’s important more than ever to actually talk to your doctor before beginning any new exercise regimen. “Medical problems, such as heart disease and metabolic disease, become more common after age 60, so it’s much more important to have a medical checkup before attempting a fat loss plan,” says Dr. Huizenga. Then there’s the fact that over the age of 60, your oxygen intake may be reduced by as much as one-third of what it was when you were 25. This might make it a tougher time to take deep breaths while you’re exercising. That’s why it’s crucial to ease into a new exercise routine.

This is also the decade when your hips, knees, and other key joints are more likely to develop arthritis, which means that your go-to running or aerobic workouts may need to be swapped for swimming and/or gentle walking plans.

With that said, there are steps you can take to make your weight loss journey more manageable. Here are expert-approved tips that’ll help you clean up your diet, lose excess weight, and set you up for better health in your 60s, 70s, and beyond.

1. Focus on fat loss, not weight loss.

During this decade, you want to focus on building more muscle instead of decreasing the number on the scale. “At advanced ages, you cannot afford to lose muscle, organ tissue, or bone mass,” says Dr. Huizenga. Lifting weights is important as you get older because you lose a percentage of muscle every year. This affects your metabolism and ability to get rid of body fat. With age, your bones also become weaker, especially if you’re post-menopausal, which is due to lower estrogen levels — the hormones responsible for maintaining bone mass. But by creating pressure on your joints through weight-bearing exercises, you can actually help build stronger, healthier bones. So instead of focusing on what the scale says, turn your energy and attention into adopting a new strength training routine, which brings us to our next point.

2. Add strength training to your workout routine.

Muscle loss equals a slower metabolism, which explains why you’re more likely to put on — and hold on to — those extra pounds. But lifting weights can help rev up your metabolism by building muscle mass.

If you don’t have a consistent weight training regimen, you’ll want to start slowly. It’s also worth working with a personal trainer who provide a personalized strength training plan. By easing into a new plan, it will give your body time to adapt without placing too much strain on your muscles or joints and help you avoid injury, says Dr. Huizenga.

But don’t get too comfortable with an easy resistance-training program. It’s important to gradually increase the amount of weight you lift. “It’s critical that significant resistance exercise be incorporated into any fat loss plan over age 60,” he adds. Once you can do 10 to 12 reps with a five-pound dumbbell and feel like you could keep going, it’s time to upgrade to an eight-pound weight, and so forth. “You know you’re lifting the right amount of weight if you can just barely make it to the end of your repetitions before needing to rest,” he says.

3. Stay hydrated.

Of course, this is a tip for anyone trying to lose weight and boost her overall health, but it’s especially important as we get older. That’s because as we age, the hypothalamus, which controls our hunger and thirst, becomes desensitized, dulling our thirst signals, says Matt Essex, founder of ActiveRx Aging Centers in Arizona. “Plus, many older people avoid drinking water so they can avoid running to the bathroom constantly,” adds Christen Cooper, RD, a dietitian in Pleasantville, NY. “This is especially true for men with prostate issues and women with bladder limitations.”

Since water is key for digestion and metabolism, it’s important to make sure you’re getting enough. Our bodies can easily mistake thirst for hunger, which causes us to eat more than we actually need. Consider purchasing a water bottle with a timeline tracker to remind you when you need to take swigs throughout the day.

4. Load up on protein.

If ever there was a time to focus on getting enough lean protein, it’s now. “There is some evidence that older adults need more protein,” says Susan Bowerman, MS, RD, senior director of worldwide nutrition education and training at Herbalife. Aim to get roughly 30 grams of protein at each meal, and more if you tend to crave carb-rich foods.

“In my practice, I notice that dietary patterns tend to shift somewhat with age, and as people get older, the calories that were once spent on lean protein might now be spent on carbohydrates or fats,” says Bowerman. Not only does adequate protein help support muscle growth and repair, but it’s also more satiating than carbs and fats, meaning you’ll be less likely to reach for unhealthy snacks, Bowerman says.

5. Be patient.

While it’s just as possible to reach your healthy weight in your 60s as it is when you were in your 20s, it might take a little longer. You might not be able to push yourself as hard as you’d like to during your workouts, leading to a lower-calorie burn. Or, you may not be as strong as you once were, prompting you to lift lighter weights (also lowering that calorie-burn number you see on your fitness tracker). “Keep your focus on the healthy behaviors you’re adopting in order to achieve your goal, rather than your frustration if it’s not happening right away,” says Bowerman. If you stick to a healthy diet and exercise plan, your weight will take care of itself over time.

6. Stretch often.

The more flexible you are, the more you will enjoy any physical activity you do and the less chance you’ll have of injury, says Rami Aboumahadi, a certified personal trainer based in Florida. And at 60 years old, a less active lifestyle and an increase in aches and pains can make your flexibility plummet. Consider taking a yoga class or simply adding a few stretches to your day, particularly after you’ve taken a walk or warmed up your muscles in some other way.

7. Think positive.

If you’re constantly thinking, “gaining weight is part of the aging process” or “everybody my age is overweight” on repeat, it’s time for new weight-loss mantras, says Cooper. “It’s important to avoid slipping into a mindset that will prevent you from losing weight,” he says. Find a community of people who want to get fit and stay that way so that you surround yourself with as much support as possible. Perhaps you can find a walking group, take a group fitness class, or talk a few friends into joining you for water aerobics at the local pool. “Too often, what limits us from achieving our weight-loss goals is all psychological,” says Cooper.

Healthy Byte: Twelve Tips to Stop Over Eating

Originally Posted HERE

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We all have a different threshold for how much is too much, and the definition of overeating can vary depending on the situation. For instance, what you eat for dinner one day may be a normal amount for you, but it can seem like overkill if you also had a very large lunch or did a lot of snacking between meals. In general, “overeating can be defined as consuming more food than the body can handle comfortably in one sitting, or consuming more calories than the body needs to function optimally on a daily basis,” says Eudene Harry, M.D., physician and author of three books including Be Iconic. “This can leave us feeling bloated with a multitude of digestive symptoms and lead to weight gain.”

“I call overeating being “regretfull” — a combo of regret and full,” says Susan Albers, Psy.D., psychologist, best-selling author of eight books, including the forthcoming Hanger Management. “We tend to feel a lot of regret when we eat past the point of being satisfied.” There are number of physical and emotional factors that can lead us to that point. Being tired, stressed, hangry, unfocused and even eating certain foods can cause us to overeat. The trick is to resolve those issues and adopt strategies to avoid overeating on the regular. Thankfully, with the help of Dr. Harry, Albers, and Ilana Muhlstein, M.S., R.D.N., registered dietitian nutritionist and creator of the 2B Mindset, we’ve got plenty of tricks up our sleeve for you to use.

Tips on to stop overeating:

  • Clean out your cupboards. First things first: We all have those foods that we can get enough of, whether that’s chips, pasta, candy, or ice cream. “Don’t keep food around your house or office that leads to overeating,” says Muhlstein. “Out of sight, out of mind, is one of the easiest ways to control this issue.
  • Get more shuteye. Sleep improves nearly every system in our body, and when we don’t get enough, our body doesn’t function efficiently. “Studies consistently show that when a person sleeps less than the recommended 7 to 8 hours per night, she may be more likely to feel hungrier the next day and crave and consume higher calorie and carbohydrate-rich foods,” says Mulstein.
  • Stay ahead of hanger. You never want to let yourself get so hungry that you reach for whatever’s nearby. “Keep high-protein snacks handy,” says Albers. “Cheese sticks, turkey cold cuts rolled up, hummus, roasted chickpeas, nuts, energy balls and protein smoothies are some of my go-tos.” Along those same lines, Muhlstein also recommends Greek yogurts and snackable veggies like baby carrots and cut up cucumbers.
  • Check in with yourself. “When you feel yourself start to get hungry, ask yourself how hungry are you, really?” advises Albers. “Whether you’re a little bit hungry, moderately hungry, or very hungry, this is going to let you pick the right eating intervention — just a bite, a snack, or a meal.”
  • Drink water. “We commonly confuse hunger for thirst,” says Muhlstein. “To put it in perspective, we can’t live three days without water, but we can live three weeks without food.” She advises always drinking 16 ounces of water before you take your first bite of food. “It will drastically improve your ability to control your hunger,” she says. Carry a water bottle with you to make sure you’re hydrated even when you’re on-the-go.
  • Eat mindfully. “Turn off the television, put down your phone and really focus on your food,” says Dr. Harry. “Eating mindfully allows you to appreciate all the complexities and nuances of the food in front of you.” Not only will you be more aware of how much you’re consuming, she says, you’ll often notice a flavor explosion in the first few bites of your meal that gradually decreases and becomes less satisfying.
  • Include protein and fiber in your meal. These two nutrients may help you feel fuller faster, according to research. They also enable your body to better regulate swings in your glucose levels that may come with eating carbohydrates. Dr. Harry suggests working with your physician or nutritionist to assess the right amount of protein for your needs.
  • Use a smaller plate. Some studies have found we eat more when our plates are larger, while others suggest this isn’t always the case — but it can’t hurt to test it out for yourself. “Having a smaller plate that is filled to the rim can be a visual feast for the eyes,” says Dr. Harry.
  • Make your first bite a veggie. “If you’re at a party and choose the sliced veggies and dip before the cheese and crackers, you may be more likely to make smarter choices throughout the night,” says Muhlstein. It’s definitely worth a try!
  • Eat slowly. “When we slow down and chew food thoroughly, it starts the digestive process that leads to nutrients being released in the stomach,” says Dr. Harry. “This tells the stomach to make and release hormones that let the brain know it’s full so it can turn off your hunger signal. Some research estimates that this process can take 20 minutes.” For these reasons, Albers recommends cutting your bites into smaller pieces, adding an extra three chews to each bite and consciously eating at a slower pace than the people you’re with.
  • Smile between bites. No, seriously. “This brief pause gives you just a moment to ask yourself if you really want the next bite or if you should stop right there,” says Albers. “Also, a smile triggers the release of feel-good neurotransmitters, which helps reduce emotional eating.”
  • Plan an intermission. Take a break halfway through your meal to gauge your hunger level. “Even a small pause gives your food time to digest and register in your brain that you have eaten,” Albers points out. Everything you can do to help your brain accurately judge how much you’ve consumed can help you avoid overeating.

Remember, beating yourself up after we have an episode of overeating is not helpful. “Drop the inner critic and get curious about your overeating,” suggests Albers. “Ask yourself a series of questions like what lead to the overeating right now? What would I do differently next time? What are some steps that would have prevented the overeating?” This turns the situation into a teachable moment that you can use to avoid overeating in the future.

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Healthy Byte: The Hype of Fads

With the rise of standing desks, office workers hope to brush off the health risks linked to prolonged sitting, including obesity, cardiovascular disease, diabetes, and early death. But they might do well to walk calories off instead, a new study suggests.

In one of the few studies to carefully count the calories people burn while sitting at a desk, standing, or taking a leisurely stroll, researchers found little difference between being plopped down or upright. Standing for an hour might burn off an extra nine calories or so, about the amount in a single gummy bear. Slow walking, on the other hand, incinerated 2.4 to 2.7-fold more calories than standing or sitting, respectively. If office workers fit in an hour of strolling throughout each day—tallying trips to the bathroom, walks to the printer, or strides on a treadmill desk—they could easily burn through an extra 130 calories. That’s a little more than what previous research suggests could help people keep pounds off, the authors report in the Journal of Physical Activity and Health.

“If you’re looking for weight control or just solely at the energy expenditure, standing isn’t that much more beneficial than sitting,” Seth Creasy, an exercise physiologist at the University of Pittsburgh and lead author of the study, told Ars. Of course, calorie burning isn’t the only reason people might choose a standing desk. Being upright could be beneficial for productivity or posture, Creasy said. However, more research is needed to know if those benefits are real because the studies that have been done so far have come up with mixed or inconclusive results.

For energy use, though, the literature is getting pretty clear. In past studies looking into the differences between standing and sitting, researchers found small changes in calorie burningsimilar to those Creasy and his colleagues found. With their new study, they tried to nail those calories down for good and look at more than one single activity at a time. No one gets to the office and sits, stands, or walks for eight hours straight, Creasy explained. People switch positions, take breaks, and move around, he said.

To see if there were any effects of those shifts, Creasy and colleagues set up an experiment with activity combinations. With a total of 74 healthy volunteers, the researchers randomly assigned 18 to sit at a desk with a computer for 15 minutes then stand without fidgeting for 15 minutes. Another 18 participants sat and watched television for 15 minutes and then walked. Twenty started with slow walking—at a self-selected speed of around two and half miles per hour—and then sat and watched TV. And the last 18 stood and then sat at a desk with a computer.

During each 30-minute activity combination, the researchers had the participants fitted with face masks, which basically measured their exhaust. This allowed the researchers to precisely calculate how many calories they were burning.

The researchers were curious if the order of activities changed how much energy participants used overall. For instance, perhaps starting with a walk would rev up calorie burning in subsequent sitting. But it turns out the order doesn’t matter. There was a tiny uptick, but nothing statistically or clinically significant, Creasy said. In the other combinations, the order didn’t matter either.

In general, 15 minutes of walking burned an average of 55.9 calories, sitting with a computer burned 19.63 calories, sitting and watching TV burned 18.66 calories, and standing burned 21.92 calories. There was no statistical significance between the sitting activities and standing, the researchers noted. And even if it does result in a few extra calories burned, it’s unclear if that could result in any measurable health benefit.

Raised questions

Like all studies, this one has some limitations. The study participants were healthy and mostly lean, unlike the general population and perhaps the people most interested in using a standing desk to help lose weight. But Creasy said he expects the general findings to hold up in people who are obese. The study also had people stand or sit as still as they could, so it might not capture any significant variations resulting from fidgeting or shifting around in either scenario.

The study also doesn’t address a fundamental question in the sit vs. stand debate: are the negative health effects linked to prolonged sitting caused by the sitting itself or a lack of activity? Like prolonged sitting, a lack of exercise is also linked to obesity, cardiovascular disease, and diabetes. And earlier research has found that those who do sit for long periods but are also activedon’t face the same health risks. But other research has suggested that sitting alone can be bad, causing discomfort and poor circulation. Still, standing for long periods of time may also cause problems such as enlarged veins.

On this bigger question, “the jury is still out,” Creasy said. Researchers are looking into whether exercise can override our sedentary lifestyles, plus whether standing desks benefit productivity, comfort, and other health issues.

A few small studies have come out showing that standing desks can boost productivity, but a few others have shown that they don’t. Others are inconclusive. For instance, in a recent study on the productivity of call center workers who were assigned either standing or sitting desks, researchers found that the standers were as much as 53 percent more productive than sitters. But the study lacked baseline data of how productive each group was to start with, so the results are not conclusive. An interesting find, however, was that in surveys, the standing workers did report less back pain and discomfort than their seated counterparts.

As researchers work out which desk setup might be best, Creasy points out that moving is always a good idea. He suggests getting creative with figuring out ways to add intermittent bouts of walking into your daily routine, such as moving the printer farther down the hall or having walking meetings. He points out that benefits can be seen with just casual, slow walking. This isn’t exercise, he emphasizes.

 

Healthy Byte: Make Nice with Food

healthy foods and a tape measureTake a mindful approach to healthy eating | iStock.com

Maintaining a healthy weight can be difficult, and eating right is sometimes an uphill battle. So, it’s often tempting to take the easy way out, succumbing to microwaveable meals and fast food fare. But ending your war against food is possible, and in taking a more mindful approach what goes into your body, and how, you may discover a healthier way to shed pounds.


The Cheat Sheet: What are healthier alternatives to overeating?

Dr. Susan Albers: Mindful eating is key to ending overeating. It squashes emotional eating and helps you to eat just what you need — not more. Basically, being mindful means having more control over your actions, particularly around food.

CS: How can a person combat overeating if they’ve struggled with it their whole life?

SA: First, you have to rewire your mindset to stop dieting. This is often easier said than done because it’s so ingrained in our culture. A dieting mindset gets you into either or situations — either I’m on a diet or I’m off. Mindful eating isn’t so black and white, which helps people sidestep the sense of failure or giving up. It’s also losing the guilt and starving.

Dr. Susan Albers holding an apple

CS: If someone is a stress eater, how can they overcome the temptation to eat, and instead use other ways to deal with stress?

SA: Think about the 2 Rs — reboot and relax. Basically, when we are stressed, we are looking for a way to unwind. Studies show that food only comforts us for about three minute, and then the positive feelings fade. Relaxation techniques help you to relax and unwind. This includes things that I’ve included in my book, 50 Ways to Soothe Yourself Without Food, like self-massage, yoga techniques, aromatherapy, etc.

Rebooting your mindset can be a little more challenging. The book includes ways of turning around negative thinking, which keeps you stuck. Being able to remain positive, see the silver lining, and rebound makes food less tempting. We eat to escape feelings. Mindfulness helps you cope with them as they are until they pass — and they will pass.

CS: How can people be more mindful about the food they’re putting into their bodies?

SA: If you don’t know where to start, start with what I call the 5 Ss of Mindful Eating. Sit down, slowly chew, savor each bite, simplify your environment by putting treats out of sight, and smile between bites so you have a moment to check in to ask yourself if you are truly satisfied. These all change how vs. what you eat. So many plans focus on the what to eat. We need to learn the how.

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CS: How realistic is it to begin a healthier diet?

SA: You don’t have to change anything. Just slip more mindfulness into what you are already doing. This is often a simple mind shift that takes no more than a second. Make every choice a conscious choice instead of mindlessly eating out of habit or what I call the JBITS syndrome — just because it is there. Connect to all the actions around eating from picking up your fork to feeling your back against the chair to savoring the texture of each bite.

CS: How can a person’s daily routine be affected, positively or negatively, by their eating habits?

SA: Some habits and routines are positive. You just do it without any emotion or thought. For example, when you brush your teeth there is no emotional struggle or question. You just do it. Routine eating habits can take out some of the emotion, difficulty, and taxing nature of making a decision. In other words, you just eat the banana like you do every afternoon without any emotional struggle. Habit is negative when you do it without thought or connection to the experience. Sitting on the couch and mindlessly eating chips each night takes out the enjoyment of the experience and can get you in a deep rut.


There you go, just one more reason to drop the diet mindset and start thinking about mindful eating. So, yes, you can totally still have those potato chips. Just make sure you enjoy every bite knowing you can have them again instead of feeling like you need to plow through the entire bag. You’ll be healthier, and happier, for it.

 

Originally Posted HERE

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Healthy Byte: ‘Starvation Mode’ the Myth

close-up on a man's stomach as he rubs itCould this man be experiencing starvation mode? | iStock.com

If you eat healthy, count every calorie, keep track of your nutrients, and work out day in and day out, then you’re probably expecting your body to get lean and strong in no time. So, if you find yourself hitting a weight-loss plateau without cheating on your diet or slacking on your exercise routine, you may assume you’ve hit starvation mode. This phenomenon, according to Livestrong, affects anyone who eats below their recommended daily caloric intake and makes weight loss nearly impossible. But is there any truth to this claim? It’s time to dispel myth from reality.

This is what starvation mode in dieting is said to be — a complete halt in weight loss when you’ve gone too far with your extreme dieting. Here’s the truth: While your body will have a response to cutting calories, it won’t be strong enough to completely prevent you from losing weight.

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Healthy fresh produce for weight loss | iStock.com

In truth, The Washington Post explains metabolism will slow when you’re cutting calories. This is your body’s natural response to a significant change in your diet and your routine, but this doesn’t happen overnight. In fact, this slowing of your metabolic rate doesn’t even happen within the first six to eight months of extreme dieting, which is when most people find that they hit their first plateau and look toward starvation mode as a reason. It takes years and years of severe calorie restriction for your metabolism to completely offset a reduction in calories.

The idea that you won’t lose weight when your caloric intake is too restricted is completely dispelled when looking at The Minnesota Starvation Experiment outlined by the American Psychological Association. In World War II, men were worked to physical extremes and were given less than 1,600 calories to eat a day, resulting in extreme hunger, gaunt bodies, and malnutrition. They were rehabilitated back to full health by being fed a proper number calories, but nowhere in this study did they find the men stopped losing weight because they were eating too little. In fact, all of the participants lost about 25% of their body weight.

If you’re at the point in your diet where you’re unable to lose weight further, A Workout Routine suggests this may be because your body simply isn’t burning as many calories as it did when you weighed more. When your body weight decreases, you burn fewer calories in general, meaning the diet that worked for you when you were 50 pounds heavier may not be working so well for you anymore.
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You also may think you’re eating the same exact diet that you were a few months earlier when you first started, but take a closer look. Have you allowed any unhealthy foods to sneak into your diet that may be sabotaging your weight loss? Keeping track of each food you eat every day is a good way to know if something like this is happening without your noticing it.

So, while starvation mode may not really be what’s keeping you from losing weight, there is some truth to the idea. Your metabolic rate will slow when you go to extremes with calorie restriction. However, this metabolic slow-down is not enough to completely halt weight-loss progress, and it happens very slowly Restricting calories may also cause you to feel intensely hungry and crave foods you ordinarily wouldn’t, and you may even feel like you’re mentally slowing down. It’s important to always listen to your body and to eat health-conscious meals packed with vitamins, healthy fats, and fresh produce to maintain your desired weight.

Going hungry for weight loss is never the answer, and a diet that strict likely won’t last long, either. While starvation mode is largely a myth, you’ll feel and look your best when you’re eating plenty of nutritious meals.

Originally Posted HERE

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Healthy Byte: Lose Weight AND Be Happy

NOTE: These exact list of things, like anything else won’t work for everyone. However, I think the general approach has a broad enough applicability to warrant consideration. If we can only implement on 1 thing to eliminate entirely that would bring us one step closer to being healthy in body, mind, & spirit, then this was worth the post.

Losing 70 pounds is tough. Keeping it off for more than a decade is even tougher. Trust me, I tried everything. Once I lost the weight, I thought I’d feel relieved and proud all the time, but what I didn’t expect were the feelings of panic and fear.

I was constantly afraid that I’d end up back where I started and keeping the weight off became an obsession. When I overindulged or wasn’t able to work out, my first thought was that I was going to gain the weight back. It was exhausting and nerve-racking.

But somehow I’ve managed to keep it off and eventually found a way to do it that’s effective, effortless and doesn’t mean living in fear. Here’s what I’ve learned about what it takes.

1. Workouts that I dread.

I used to assign value to workouts purely on the number of calories that they burn so I stuck to brutal, high-intensity workouts that sorta made me miserable and ultimately got me injured and left me feeling burned out. Then, it occurred to me that I’m more than just muscle and fat. So I started only doing workouts that felt good in my body and contributed to the overall well-being of my body, mind and spirit. Now, I actually look forward to my workouts, which means I’ve got no problem getting them in regularly.

2. Eliminating entire categories of food.

Legit food sensitivities and allergies aside, cutting out a whole classification of food is not sustainable, making it a one-way ticket to Frustration City. Our bodies were designed to take in quality fats, protein and carbs (in moderation of course) and each plays a vital role in proper bodily function. Now, over time, I’ve learned that there are certain foods that don’t make me feel the greatest — for example, gummy candies cause my skin to break out, cereal makes me gassy and fried foods make me sluggish — but will an order of fries, a few celebratory cocktails or a birthday cupcake (or two) derail my inner peace and send me into a downward spiral of self-loathing and guilt? Absolutely not. I don’t give food that much power over me anymore.

3. Thinking in terms of calories.

Calories get far too much attention considering that they only tell a small part of the story. So many other things have a direct effect on your body weight and overall health and well-being — for example, hydration, sleep and stress levels all affect how well your body’s internal processes work, including digestion and metabolism. When we focus on calories, we learn that low-calorie means better … but it doesn’t. Many of the most nutritious foods on the planet are calorie dense and many very low-calorie foods have little or no nutritional value. Remember that food is fuel, so quality and nutrition definitely matter.

4. Punishing myself for “slipping up.”

Workouts aren’t punishment and deprivation is cruel. Think of it this way: if your child or pet screwed up, is it okay to run them into the ground or withhold a meal from them? No. So why, oh why, it is okay for us to do it to ourselves?

5. Ignoring the need for recovery.

I used to wear my perpetual muscle soreness like a badge of honor and told myself that I had to work out every day in order to “earn” my calories for that day. Honestly, I wish I could get back all that time I wasted — it didn’t make me stronger, leaner or happier. Our bodies can self-heal, but only if we give them the time to do so. Pushing yourself to the limit every day may seem bad-ass, but it’s robbing your body of the chance to rebuild, adapt and grow stronger.

6. Choosing my workouts based on what I want to look like.

My current workout routine reflects how I want my body to function so that I can do all the things that make my life fun and enjoyable — like teaching yoga, running ultra marathons, playing with my 3-year-old niece and carrying all my groceries in one shot. Here’s the thing: I’ve been a size 18 and I’ve been a size 0 — and everything in between — and it didn’t change how I felt about myself. Losing 70 pounds didn’t make me any less self-conscious about my body. You know what did make a difference? Learning what my body is capable of and developing my strengths. The shape and size of my body don’t define me or affect my overall quality of life.

Originally Posted HERE

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Healthy Byte: It Just Take a Little

Image result for little exercise

Past research has indicated that metabolic function is critical for women to prevent cardiovascular disease and type II diabetes after they reach menopause. Now, according to new research from the University of Missouri, minimal exercise may be all it takes for postmenopausal women to better regulate insulin, maintain metabolic function and help prevent significant weight gain. These findings suggest that women can take a proactive approach and may not need to increase their physical activity dramatically to see significant benefits from exercise.

“Diseases and associated with metabolic dysfunction skyrocket after menopause,” said Vicki Vieira-Potter, assistant professor of nutrition and at MU. “The intent of this research was to determine what role exercise plays in protecting women, specifically less-active women, metabolically as they go through menopause.”

Vieira-Potter’s research team compared how exercise training maintained metabolic function in sedentary rats versus highly active rats. The rats were provided a running wheel which they could use as much or as little as they wanted. The sedentary rats only ran 1/5th of the distance as the highly active rats did; yet, the limited physical activity still maintained their metabolic function and normalized insulin levels. Moreover, the previously sedentary rats saw a 50 percent reduction in their fat tissue as a result of that small amount of exercise.

“These findings suggest that any physical activity, even just a small amount, can do wonders in terms of maintaining ,” Vieira-Potter said. “This is significant for as they deal with weight gain associated with menopause as well as the increased risk for disease.”

Vieira-Potter says sedentary women can be proactive as they enter menopause by:

  • Going on regular walks with friends;
  • Taking the stairs rather than the elevator;
  • Joining beginners’ fitness programs;
  • Monitoring through use of fitness trackers.

“Voluntary running attenuates metabolic dysfunction in ovariectomized low-fit rats,” recently was published in Medicine and Science in Sports and Exercise. Jaume Padilla, assistant professor; and Jill Kanaley, professor and associate chair; in the department of nutrition and exercise physiology co-authored the study. Other contributors from MU were Young-Min Park, a former graduate student; Terese Zidon, graduate student; Rebecca Welly, lab manager in the department of nutrition and exercise physiology; and Frank Booth, professor of biomedical sciences. Researchers from the University of Michigan medical school and the University of Kansas medical center also contributed to the study.

Originally Posted HERE

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Healthy Byte: Bread Matters

navigating the bread aisle

The bread aisle in the grocery store can seem like an endless sea of bagel flats, multigrain slices, and whole-wheat rolls (with an old-school loaf of Wonder bread thrown in the mix). While it’s clear that not all bread is created equal, it can be hard to know how to make the healthiest pick. “It’s a good idea to arm yourself with some information beforehand—that way you know what to look for and what different terms actually mean,” says Katie Cavuto, R.D.
The truth is, there’s no need to fear this carb. Bread can be an incredibly nutritious addition to your diet, says Keri Gans, R.D.N., C.D.N., and author of The Small Change Diet.
navigating the bread aisle
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WHOLE IS KEY

When choosing bread, always opt for the whole-grain option. Whole-grain products use the entirety of the grain. This includes the endosperm, germ, and bran, which provide fiber, protein, vitamins, and minerals for your body, says Keri Glassman, R.D., C.D.N.

Hate the taste of whole wheat? Don’t panic.”You basically want to be looking for the word ‘whole,'” says Gans, a spokesperson for Arnold Bread. She recommends scoping out ingredients like whole barley, brown rice, whole oats, or whole flax for a different flavor, but all the same nutrients.

navigating the bread aisle
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…BUT BE SURE TO LOOK FOR LABELS THAT SAY 100 PERCENT WHOLE-GRAIN

Breads can label themselves ‘whole grain’ even if only 51 percent of the ingredients qualify, according to Cavuto. That’s why it’s important to examine packaging for the “100 percent whole grain” stamp. If you see that, it means your loaf contains 16 grams of whole grains per serving, says Cavuto.

And when it comes to choosing between organic or conventional breads, you can save your money and skip the organic. It’s not a make-or-break factor when it comes to bread.

navigating the bread aisle
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FEWER INGREDIENTS MEANS BETTER BREAD

“The absence of artificial flavors, colors, and preservatives is important as well,” says Cavuto, who’s also a spokesperson for Arnold Bread. She recommends avoiding hard-to-pronounce additives and partially hydrogenated oils. Try reading the ingredients out loud. If you can’t pronounce it or understand what it is after a quick Google search, toss it. “Learn to read food labels,” Gans says. She says to chuck a brand that’s giving you trans fats or high fructose corn syrup, too. (Lean how to reset your diet with Women’s Health’s The Body Clock Diet.)

navigating the bread aisle
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FOCUS ON FIBER

You’ve heard it before and we’ll say it again—fiber is crucial to your diet. It helps keep you full, encourages healthy bowel movements, and improves gut health. “See how many grams of fiber there are per slice, and ideally, you’re going to want anything over three grams,” says Gans. The fiber comes from the endosperm that’s left intact in whole grains. According to the U.S. Dietary Guidelines, you should aim for 25 grams of fiber per day, and half of your daily grain intake should be whole grains.

Originally Posted HERE

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Healthy Byte: New Non-Diet Approach

NOTE: Here’s an article that I don’t necessarily agree with but I do realize that what has worked for me (counting calories via MFP) does not work for everyone. So here’s some encouragement for those who is looking for the life style transformation that will last.

Image result for calorie counting

We are gathered, dear friends, to pay honor and, just maybe, to say farewell forever to an acquaintance not-so-dearly departed: the calorie-restriction diet. Because in this world where women sip small-batch nut milk before barre class, legions of people who aren’t actually sensitive to gluten won’t touch a dinner roll, and eating like a cavewoman is considered a viable nutritional plan even though most cavewomen didn’t survive past 35, it has become devilishly hard to find someone who admits she follows a straight-up calorie-counting diet anymore.

Skeptics will say the shift is purely semantic, a case of political correctness in which everybody is still dieting but nobody wants to utter the dreary word itself. But if you doubt that the trim-at-any-cost mass culture is changing, consider that Lean Cuisine, which has had two years of falling revenues, recently revamped its frozen-food recipes and added words like “organic” and “freshly made” to its packaging. “We realized that low fat and low calorie were not the modern definition of what people were looking for in healthy cuisine,” says the company’s marketing director, Julie Lehman. It’s a similar story at Weight Watchers, the company that first implanted the calorie-counting chip in the collective brain of American women more than 50 years ago. “It’s a different age,” says R. J. Hottovy, a consumer-equity strategist at Morningstar, an investment-research company, which keeps an eye on Weight Watchers, whose sales had taken a hit thanks to things like fitness trackers and meal-plan apps (the brand has since gotten in on the game, too). Even with the help of the planet’s most effective pitchwoman, Oprah Winfrey, “[the company is] still facing headwinds,” says Hottovy.

And the most recent weight-loss trend to gain popularity, so-called intermittent fasting, alternates periods of “normal” eating with short bursts of severe calorie restriction. By some jujitsu of dieting logic, these programs, like the 5:2 plan, allow those who follow them to enjoy a sense of balance and satisfaction at most mealtimes.

The hard truth is that the once nearly universal obsession with cutting calories and eliminating entire food groups is simply no longer trendy. When was the last time you heard someone say she was doing the South Beach Diet, the Master Cleanse, or Ideal Protein? Women from all walks of life (including but not limited to bloggers, social-media stars, actresses, and activists) have dropped more-restrictive regimens in favor of plans that promise health, wellness, and mind-body balance. ” ‘Diet’ has become”—wait for it—”a four-letter word,” says Susan B. Roberts, a professor of nutrition and psychiatry at Tufts University in Boston who studies weight-loss habits. It’s not that people don’t want to lose weight and get healthy and feel better; even if they don’t use the D word, more than half of all U.S. consumers are on a diet of some kind, according to a 2015 report by the market-research firm Mintel. “The problem is that they’ve tried so many things and struggled, and for what?” Roberts says.

Deprivation, after all, has a dark side. Remember this scene from the front lines of weight loss? You’re in your bathroom, you haven’t eaten a carbohydrate in weeks, you’re living on foods high in protein but no individual servings larger than your fist, and you’ve just urinated on a small wooden ketosis strip to see if it’s working. “All of these diets have created such angst for people around eating,” says Judith Matz, a coauthor of The Diet Survivor’s Handbook (Sourcebooks), who advises her clients to eat a wide variety of healthy foods. “It’s meant to be a source of nourishment, energy, and pleasure. But when you have to pee to make sure you’re eating properly, you take that pleasure away.”

Not that calorie-restricting diets don’t work. They generally do—just not for long. Many studies have shown that, except for a small sliver of the population, the average dieter sheds perhaps 10 percent of her weight during an exhilarating honeymoon phase, then returns to her original size within a couple or three years or even puts on extra pounds. Traci Mann, a professor of psychology at the University of Minnesota in Minneapolis and the author of Secrets From the Eating Lab (Harper Wave), echoes a newly familiar sentiment: Eat healthy and stop counting calories. She has delivered her message about the futility of food restriction to audiences around the country. These days, she often feels she’s preaching to the choir. “I talk a lot about all these physical changes from calorie deprivation that make it harder to keep dieting, and people say, ‘That’s exactly what happened to me. I started dieting, and suddenly I was hungry even when I ate things that used to make me feel full,’ ” she says.

Even among the very large number of women who still eat for their bathroom scale, the tendency now is to dispense with calorie counting in favor of a “lifestyle.” Thirty-day challenges, the paleo diet, eating “clean,” even locavore or artisanal-food obsession can be ways to limit your overall intake without having to refer to a system of points—although any experienced nutritionist will tell you the only reliable way to lose weight is to take in fewer calories than your body burns.

Still, what the lifestyle plans do enticingly offer is a sense of control, possibly even joy. Maybe this is the most crucial point of all: You’re signing on to a new way of living, rather than chipping away at the one you’re used to. And some of them, at least, like the so-called Mediterranean diet, actually emphasize health and well-being over rapid, unsustainable weight loss. “As we get away from calorie counting, we move closer to nutrition,” says New York City registered nutritionist Keri Gans, the author of The Small Change Diet (Gallery Books). “People are starting to realize they have to be patient, move slowly, and give themselves time to create new habits.”

The lifestyle approach has another advantage. By choosing to go macrobiotic or to explore the benefits of cold-pressed juices, to name a couple of examples, the modern dieter can at the same time be a part of the infectious fun of the food-cultural revolution that is so dramatically remaking our grocery stores, restaurants, and entire channels of cable TV. “I don’t care if you live at the very edge of the forest during this Whole Foods moment, you still know there’s a buzz about kale and avocado,” says Amanda Chantal Bacon, the founder of the Moon Juice plant-based apothecary and food stores in Los Angeles, where Gwyneth Paltrow and Shailene Woodley come to shop for things like reishi mushrooms (believed to boost the immune system), mineral-rich maca root, and shilajit tonic, which is used in Ayurvedic medicine. In that sense, the new way of dieting is all about the benefits (#gainz, if you do your boasting online) and not just the losses.

Bacon’s esoteric brand of holistic living—a combination of kundalini and Vedic meditation, exercise, and meals designed to promote wellness—includes managing one’s weight without being consumed by it. A typical lunch might be zucchini ribbons with basil, pine nuts, and sun-cured olives with a cup of green tea. Outside experts could debate for days whether that actually constitutes a healthy meal or is just low-calorie dieting dressed up in New Age finery. But Bacon is evangelical about the need to “bust the myth of traditional dieting,” as she puts it. “I stand in good company, which includes medical doctors, when I say that what I put in my body can definitely help me maintain my weight. But along with that, my skin is different; my energy levels are very different; my personality is different. Food affects everything.”

THE ONCE NEARLY UNIVERSAL OBSESSION WITHCUTTING CALORIESAND ELIMINATING ENTIRE FOOD GROUPS IS SIMPLY NO LONGER TRENDY.

The scientific community has long accepted that idea, of course, along with the understanding that our weight is also determined by genetics and other physiological factors beyond our control. All of which encourages the emergence, in a parallel universe that coexists with all the super skinny fitness stars of social media, of the idea that a woman’s body can be considered beautiful and healthy no matter how it happens to be shaped and sized. Hashtags like #fatkini (accompanied by photos of large women in bathing suits) make the rounds on Instagram, where the extraordinary yoga instructor and “fat femme” Jessamyn Stanley has 168,000 followers and counting.

Popular women’s websites decry fat-shaming and celebrate body positivity. When Kelsey Miller, the author of Big Girl: How I Gave Up Dieting & Got a Life (Grand Central Publishing) and the creator of the Anti-Diet Project column at Refinery29, first joined that website in 2012, one of the dieting buzzwords of the day was “detox.” (“We now know what bullshit that was,” she says.)

Today’s buzzword is more like “DGAF” (look it up). Miller, who says she has spent her entire conscious life in the dieting cycle, now practices what’s known as intuitive eating, in which her meal choices are guided by what she’s hungry for coupled with an understanding of which foods make her feel healthy and energetic and, conversely, which ones slow her down. “It’s about getting over the idea that kale is the savior and the cheeseburger is the enemy,” she says.

Here’s what it looks like at mealtime: When Miller is in the mood for, say, a steak, potatoes, and spinach, she eats it. Or she gives it some thought and decides, “You know what? That sounds really heavy and not comfortable right now,” says Miller. The goal either way is to take worrying about her weight out of the equation and to focus on comfort, health, and satisfaction—to reach a state of Zen-like food neutrality.

Miller is the first person to say there’s a utopian, if still somewhat attainable, quality to her anti-diet philosophy. And there’s no going back—for her, and many others who have had enough of the old way of dieting. Elizabeth Angell, a digital editor in New York City, can’t imagine ever going back to Weight Watchers, although she found the program helpful when she wanted to lose baby weight after the birth of her daughter three years ago.

But ultimately it was no more helpful than accepting the fact that her weight will fluctuate, and the best thing she can do for herself is eat lots of fresh vegetables, prepare as many of her own meals as possible, keep sweets out of the house, and try to limit her consumption of carbs to once a day. “On a diet, you’re always ten pounds away from your goal, and I just don’t want to always be short of my goal,” Angell says. “I’m tired of saying no.”

Originally Posted HERE

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Healthy Byte: Walking vs Running for Weight Loss

running vs walking calories burned

Two weeks ago, I began planning an update to a walking vs running calorie-burn article that I had written for Runner’s World magazine in 2005. When that article subsequently appeared on the RunnersWorld.com website, it attracted a lot of interest and comments. Some of those comments displayed the widespread confusion and outright disbelief that’s common to this topic.

Most people believe that walking one mile and running one mile burn the same number of calories. You know, a mile is a mile is a mile. Sounds reasonable. But it doesn’t hold up to scientific scrutiny.
So I thought I’d write another blog post to clarify the confusion as much as I can. Fortunately, I got some help. A group of researchers from California State University have just published a new run vs walk paper.It’s the best one yet, and it confirms (to a very high degree) the data I presented in 2005, which was mostly based on this paper. Even better, this group of investigators have included the “after burn” in their calculations. That’s a first.

It’s also entirely appropriate. Whether you finish your workout by collapsing on the grass, drinking a smoothie, or taking a shower, your body continues burning more calories than usual until it returns to its basal metabolic rate. These calories are “free,” yet real.

The subjects in the new study were 15 male college students, and 15 female, with an average weight of 156 lbs. One day they ran a treadmillmile in 10:00 minutes; another day they walked a mile in 18:36. Afterwards, they sat quietly for 30 minutes, by which time their metabolic rate had returned to normal.

Table A: Calories Burned Per 1-Mile Walk vs 1-Mile Run For A 156-lb Subject

WALK* RUN**
CALS/MILE 88.9 112.5
CALS/MINUTE 4.78 11.26
AFTER-BURN/MILE 21.7 46.1
NEW TOTAL/MILE 110.6 158.6
CALS/MINUTE 5.95 15.86

*one mile walk in 18:36; ** one mile run in 10:00

I always add a calories/minute result to these calculations, because, frankly, it’s how most of us live our lives. We only have so many workout minutes in a day or week, and we’d like to know what the payoff is. Clearly, running burns more than twice as many calories per minute (11.25) as walking (4.78). This difference increases when you consider the after-burn.

However, you have to be careful about the way you apply the after-burn. You only get one after-burn per workout, not one per mile. So if you run five miles, your after-burn might still be just 46.1 calories (or minimally higher). You don’t get to multiply five by 158.6 calories/mile, which would yield 793 calories burned. Instead, you should multiply five by 112.5, and then add 46.1. That yields 608.6.

Probably it’s smartest to just multiply your total miles by 112.5, and consider the after-burn a nice little bonus. To increase your bonus, run faster during your workout. One recent study showed that a modestly-hard workout could produce 190 after-burn calories in the following 14 hours.

Lastly, I like to produce calorie-burn charts that adjust to your body weight. As noted, the above chart only works if you weigh 156.2 pounds. Which you probably don’t. Here’s a very simple chart that lets you compute your personal calorie-burn per mile per pound.

Table B: Your Calorie Burn Per Mile (Or Minute) Walk vs Run

WALK RUN
CALORIES/MILE .57 x wt in lbs .72 x wt in lbs
CALORIES/MIN .03 x wt in lbs .07 x wt in lbs

To use the above, simply multiply your weight (in pounds) by the number shown. For example, if you weigh 188 lbs, you will burn about 107 calories (188 x .57) when you walk a mile, and about 135 calories (188 x .72) when you run a mile.

As you can see, running a mile burns roughly 26 percent more calories than walking a mile. Running a minute (or 30 minutes, or an hour, etc.) burns roughly 2.3 times more calories than the same total time spent walking.

OK, now a few caveats. These calculations are all derived from an “average” weight of the subjects; there may be individual variations. Also, age and gender make a difference, though quite a modest one. Your weight is by far the biggest determinant of your calorie burn per mile. When you look at per-minute burn, your pace (your speed) also makes a big difference.

These calculations aren’t meant to be precise. They are good approximations, and much more accurate than the old chestnut: You burn 100 calories per mile.

Lastly the calculations only apply to walkers doing an 18:36 pace and runners doing a 10:00 pace. Running faster or slower than 10:00 pace doesn’t make much difference in your calorie-burn per mile. (But has a major impact on your burn per minute.)

Walking is a different kind of animal. Increases in walking speed dramatically raise calorie burn per mile as well as per minute. Indeed, at about 12:30 per mile, walking hits a point where it burns about the same calories/mile as running. Walk faster than 12:30 and you will burn more calories/mile than running at 10:00 pace.

However, almost no one but competitive race walkers goes faster than 12:30 per mile. Indeed, when I look out my front window at walkers circling the block, very few are walking faster than 18:36. Most are in the 18:00 to 20:00 range—great exercise for the elderly and the overweight, but not a big calorie-burn activity.

Finally, this time around I haven’t made a distinction between net calorie burn and gross calorie burn, which is what you’ll get by doing the math shown above. The net versus gross argument is important to some people, but, frankly, it’s almost never reported in health and journalism circles, and is probably more complicated than most people want to know.

Do what you can to burn as many calories as possible in exercise and daily living. That’s the ticket to good health and weight. (Some individuals take this too far, but they are in the distinct minority, and don’t constitute a national public health crisis. I just read a health economics paper that estimates 20 percent of national health care costs are related to obesity-related illnesses.)

Originally Posted HERE

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