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Archive for » April 17th, 2017«

Bodies in Balance: Spring Clean Your Diet And Jump Start Your Fitness Plan

What do you think of when you hear the phrase “spring cleaning”? For most of us, this time of year means welcoming the warmer temperatures by ditching the bulky sweaters and indoor exercise, and heading outdoors to get some sun. And while many of us will focus our extra bursts of energy on our home, upcoming summer vacation plans, and possibly even those drawers we keep shoving stuff in, spring is also a great time to fine-tune your nutrition and fitness program. Check out these 13 simple tips to help you revamp your program and kick your motivation into gear—just in time for summer.

1. Clean Out Your Kitchen Cabinets

Jan Hauser, a 14-year veteran in the fitness industry as a weight loss coach master trainer, and yoga instructor advises clients to grab a garbage bag and go through your cabinets, pantry, fridge, and freezer. Take a look at all the foods hiding in the nooks and crannies and ask yourself “will this help me achieve my goals?” If it’s not going to help, toss it in the bag. If you have trouble deciding, keep healthy things like meats, eggs, non-starchy vegetables, cheese, and nuts. Toss the rest. For more ideas check out this article on making healthy eating simple.

2. Go alcohol-free

“Alcohol is a major contributor to the fat that is covering your abs, even no or low-carb booze can keep you from losing weight,” says Hauser. “If you know you’ll be missing your evening night cap, pour some fancy sparkling water in a wine glass instead. You’ll end your day more hydrated, sleep better, and wake up refreshed the next day.”

3. Go Green

Hauser also believes in swapping bread, pasta, or potatoes, with greens for your meals. So for a sandwich, ditch the slices of bread and wrap everything up in lettuce. For steak and potatoes, have steak and broccoli instead. Substitute a bed of mixed greens for starchy pasta.

4. Balance is the Key with Meals

Building your diet around lean protein, fruits, vegetables, healthy fats, and complex carbohydrates, will help you eliminate processed food and excess sugars. Many people find adopting the 80/20 way of eating, helps with quicker fat loss and easier maintenance. Eighty percent of your day is made up of these core building blocks while the other twenty percent is to be used at your discretion.

5. Eat Protein at Every Meal

Your body needs protein to maintain lean muscle mass, keep hunger at bay, and burn calories. Protein requirements range from 0.8 to 1.6 grams/ kg bodyweight per day. A position statement published by the ADA, DOC and ACSM recommends that endurance and strength-trained athletes eat between 1.2 and 1.7 g/kg of protein for optimal performance and health.

6. Eat Breakfast

When you wake up, the blood sugar your body needs to make your muscles and brain work their best is usually low—breakfast helps replenish it. Eating in the morning also kick-starts your metabolism, helping you burn calories throughout the day and giving you the much needed energy to get things done. Pair a breakfast burrito (tortilla filled with black beans, eggs, and salsa) with fresh fruit and a handful of raw almonds to get your day going.

7. Exercise

Aim for five days a week of moderate to intense exercise for at least 30-60 minutes/day. The ideal exercise plan should include: aerobic exercise, strength training, and flexibility (including yoga and/or pilates). Here’s a great spring blast to get you started at home: Perform 3 rounds of the following exercises (for time)—subtracting 5 reps each round. 15 burpees, 15 push-ups, 15 body-weight squats, 15 mountain climbers.

8. Strength Train 3+ Days per Week

Increasing lean muscle mass is a necessity in the quest for fat loss and health gains. Strength training increases your metabolic rate, causing the body to increase lean muscle mass and burn more calories throughout the day. Check out this workout for an intense strength training calorie crusher.

9. Add HIIT to Your Routine

High-Intensity Interval Training (HIIT) combines a number of short bursts of intense exercise with short recovery breaks in between. Studies have found that HIIT increases cardiovascular capacity and burns considerably more body fat (consider HIIT 2+ days/week).

10. Take It Outside

Combine TRX with a HIIT track workout for a full-body blast. TRX, or suspension training, is a highly portable performance training tool that uses gravity and the user’s body weight to complete hundreds of exercises. You can anchor the straps to a variety of places and perform exercises in between laps around the track.

11. Keep Track of Your Day

Track your meals and exercise in a journal or using an app on your phone. This increases adherence and keeps you accountable. Check out these apps for more information.

12. Meditate

Ditch the screens at night and consider incorporating meditation into your routine to help you wind down and sleep better. Start with five to ten minutes of uninterrupted time to practice mindfulness meditation. Don’t have a clue how to start? Check out the app Headspace for a daily program that guides you through every step.

13. Sleep

If you’re looking to lose a few pounds as part of your spring cleaning then you better get enough sleep. According to a 2010 Wake Forest University study, less than five hours of sleep per night increases visceral fat levels. So, what is ideal for overall health and fat loss? Looks like aiming for seven to nine hours a night will do the trick.

Image: Fit Approach, CC-BY

Sara Lindberg is a freelance writer specializing in health, fitness, and wellness.

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To Snack, Or Not To Snack To Lose Weight

Sarah Koszyk, MA, RDN, registered dietitian and author of 365 Snacks for Every Day of the Year, weighed in on the topic of snacking. “Proper snacking can assist with weight management, increase metabolism, optimize energy, improve blood sugar control, reduce sugar cravings, better control hunger levels, and improve overall health. This can result in eating less at the main meals and/or choosing healthier food options during the main meals.” This is great advice as Sarah is touching base on the mechanisms of hunger. Hunger is controlled by ghrelin, a hormone secreted in the stomach when we are hungry. Ghrelin is also known to increase appetite, so while the body is asking for food, it strategically triggers appetite in the brain. It also decreases our metabolism and ability to burn fat. So, when is the best time to snack in order to combat this little gremlin in our stomach?

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Weight loss – the ONE thing you can do to shed pounds after your Easter chocolate binge

Eating cinnamon could help to kick start the body again after a sugar binge, according to the healthcare professional. 

Dr Mike said: “Cinnamon is another compound that can improve your body’s ability to metabolize and use carbohydrates. Research shows that you can experience this effect with one tablespoon of cinnamon added to a meal.”

The effects of sugar on the body can be fairly shocking, damaging teeth and causing sickness.

Fifteen minutes after eating chocolate “sugar and bacteria in the mouth mix together to form an acid, which punishes tooth enamel,” Dr Wayne Osborne told the Independent.

After 30 minutes the body starts storing sugar at the liver as fat.

The heart rate will also increase and the body releases cortisol to calm itself.

After this comes a huge crash, causing a headache and nausea.

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Diet Doc Patients Achieve Long-Term Weight Loss Success With Individually Customized ‘Paleo Diet’

BURLINGTON, VT–(Marketwired – April 17, 2017) – Despite the abundance of weight loss programs and dietary aids available in the market, finding a reliable weight loss solution can be challenging. Creating a diet plan involves not only identifying harmful dietary habits and avoiding certain types of foods but also establishing a regularly active lifestyle. Emotional eating and inactive lifestyles make weight loss even more challenging. Therefore, even dieters who achieve weight loss success may not maintain low weight as the rate of long-term weight loss retention for 5 years or more is as low as 5%. Creating customized diets based on personal dietary needs and weight loss goals is more crucial than ever.

One of the most popular diets that individuals have been able to maintain in the long-term is the Paleo Diet. The Paleo Diet offers a moderate way to reduce excess body fat and lead a healthier lifestyle without aggressively limiting calories or changing lifestyle factors. Generally, it involves consuming foods that were supposedly eaten by early humans and recommends a strict diet of:

  • Large amounts of meat and fish
  • Relatively large amounts of fruit and vegetables
  • Complete exclusion of dairy, grain products and processed food

The Paleo Diet has has been praised for its health benefits and relative flexibility but recent studies have shown that the Paleo Diet may not have been as protein-heavy as initially thought. New archaeological findings indicate that early humans largely relied on plant-based foods with animal protein-based supplements when available. The popular version of the Paleo Diet available in the market has been associated with negative effects caused by extremely high levels of saturated fat and protein and low amounts of Vitamin D and calcium. Ancient diets seem to have been more balanced and experimental in terms of plant-based foods, as early humans often explored and adjusted to new environments.

At Diet Doc, a nationally recognized weight loss center, all patients receive weight loss and diet consulting, regardless of their dietary needs or personal weight loss history. With a safe, doctor-supervised diet plan and guidance for life, Diet Doc patients gain the following benefits within the very first month:

  • Fast and healthy weight loss
  • Understanding of past weight loss failures
  • Customized and balanced diet plans that curb hunger and establish a healthy lifestyle
  • Attention to specific nutritional needs based on body chemistry

Diet Doc programs offer a doctor-supervised diet plan and guidance for life. For patients who struggle with portion control or emotional eating, Diet Doc offers solutions like Metwell, which helps balance metabolism and reduce appetite without harmful side effects. Medical weight loss solutions, even in combination with popular diets like the Paleo Diet, have been shown to be effective when doctor-supervised and customized to an individual’s dietary needs, according to Diet Doc’s resident medical expert Dr. Rao.

With a team of doctors, nurses, nutritionists and motivational coaches, Diet Doc products help individuals lose weight fast and keep it off. Patients can get started immediately, with materials shipped directly to their home or office. They can also maintain weight loss in the long-term through weekly consultations, customized diet plans, motivational coaches and a powerful prescription program. With Diet Doc, the doctor is only a short phone call away and a fully dedicated team of qualified professionals is available 6 days per week to answer questions, address concerns and support patients.

Getting started with Diet Doc is very simple and affordable. New patients can easily visit https://www.dietdoc.com to quickly complete a health questionnaire and schedule an immediate, free online consultation.

About the Company:

Diet Doc Weight Loss is the nation’s leader in medical, weight loss offering a full line of prescription medication, doctor, nurse and nutritional coaching support. For over a decade, Diet Doc has produced a sophisticated, doctor designed weight loss program that addresses each individual specific health need to promote fast, safe and long term weight loss.

Twitter: https://twitter.com/DietDocMedical

Facebook: https://www.facebook.com/DietDocMedicalWeightLoss/

LinkedIn: https://www.LinkedIn.com/company/diet-doc-weight-loss?trk=biz-brand-tree-co-logo

Letter: Alcohol can be part of healthy diet – Opinion – The Columbus …

While Alcohol Awareness Month is a good time for people to reflect on their alcohol consumption, responsible drinking should be practiced year-round. 

The 2016 Surgeon General’s Report on alcohol states, “the 2015-2020 Dietary Guidelines for Americans indicate that moderate alcohol use can be part of a healthy diet, but only when used by adults of legal drinking age.” 

According to the U.S. Dietary Guidelines for Americans, moderate alcohol consumption is defined as up to one drink per day for women and up to two drinks per day for men. The guidelines define a drink-equivalent as 1.5 ounces of 80-proof distilled spirits (40 percent alcohol by volume), 5 ounces of wine (12 percent ABV) and 12 ounces of regular beer (5 percent ABV). 

Most recently, a study of 1.9 million adults published March 22 in the British Medical Journal concludes that moderate alcohol consumption (beer, spirits or wine) is associated with a reduction in the risk of several cardiovascular diseases compared with nondrinkers or heavy drinkers. This finding is supported by four decades of studies with similar results. 

It is not recommended that anyone drink alcohol products for potential health benefits. Alcohol abuse can cause serious health and other problems, and even drinking in moderation may pose health risk for some people. 

For questions regarding alcohol and health, readers should discuss the potential risks and potential benefits of consuming alcohol with a physician. Together, you can determine what is best based upon individual risk factors including family history, genetics and lifestyle. 

Sam Zakhari 

Distilled Spirits Council senior vice president of science 




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