FIT + 5 a Day

Click the graphic below to download and print.

Then laminate it or insert into a sheet protector.

Use a dry erase marker to keep track of your rainbow foods each day.

Wipe clean and re-use!

Top 10 Tips for Maintaining a Healthy Weight

Clients and friends often ask for this advice, so here are my top 10 tips, in no particular order.
Pick 1 to start with - whichever one you think would be easiest to achieve consistently - then add on to your personal program by implementing another every few days until you are following all of them. Remember that every journey starts with a single step!

1. Drink water - This will help curb hunger and provides many benefits to digestion, circulation, muscle function, and skin health. If you feel a sensation that seems like hunger, drink at least 8 oz of water then wait 30 minutes. If you're still hungry after that, then eat something. Daily hydration is incredibly important, so use a tracking app or simply mark your water bottle each time you finish drinking the contents. A general guide per day is half your body weight in ounces if you are sedentary, or equal to your body weight in ounces if you are active. (ex/ If you are 160 lbs and active, drink 160 fluid ounces (10 pints) per day.)

2. Pace your eating - It takes approximately 20 minutes for the stretch receptors inside your stomach to signal your brain that food is filling your stomach. So if you finish your meal in 15 minutes, you may still FEEL hungry when in actuality your stomach is already at capacity. Since it is easy to overeat, slow your chewing, savor your food, and drink between every few bites. Eating with friends and family will occupy your meal time with conversation, which also helps you take longer to finish your food.

3. Stay active - Think in terms of "fuel in/fuel out." You need to use the nutrients you take in when eating, otherwise your body converts this to fat and saves it for later. It is not necessary to devote hours of your day to physical activity - you can break it down into more manageable chunks of time. For example, 3 blocks of exercise or physical activity for 10 minutes each can be just as beneficial as 30 minutes straight through. Using sets of HIIT or Tabata workouts with multi-planar (multi-directional) movements is a great way to maximize your calorie burning during and after your exercise. Physical activity also improves sleep and mental well being. Be sure to get your heart rate up during activity for the greatest benefit. Workout smarter, not harder!


4. Don't skip meals on a daily basis - This creates inconsistent blood sugar levels throughout the day, so your body becomes confused on how to regulate energy levels with insulin and other hormones. Skipping meals sends your body into "crisis mode" as if you were trying to survive in a drought or food shortage. As a result, your metabolism slows, your body breaks down muscle tissue for immediate energy, and more fat is stored as a source of reserve energy. Spreading your food intake throughout the day helps maintain stable energy. A meal can be something as small as apple slices with peanut butter and a small glass of soymilk, or a chocolate protein shake with 1/2 an avocado blended in and a handful of raspberries on the side, so don't feel like you have to put a ton of effort into staying nourished. Periodic fasting is ok for detoxifying, as long as it is done under your doctor's guidance.

5. Sleep! - Lack of sleep can negatively impact hormones that regulate hunger and appetite, so sleep deprivation means you could eat more than needed. Your body also uses sleep time to repair and build cells/tissue and take care of many important processes to prepare you for the next day. Use an app or try journaling for a week or two to find the ideal amount of sleep you need each night. Here are some tips to ensure sleep success: https://www.sleepfoundation.org/articles/healthy-sleep-tips


6. Reduce stress - Most people get sick of hearing this one because our lives are filled with stress in our daily struggle to find a work-life balance. Stress is another trigger that sends your body into "crisis mode" which contributes to fat storage. An easy way to de-stress is to take just 5 minutes a day to sit in silence or calm music and just BREATHE SLOWLY. There are apps, YouTube videos, and even TV on-demand videos if you are interested in guided meditation. You can also reduce stress by prioritizing and de-cluttering your schedule and To Do list by delegating, postponing, or eliminating tasks. Another personal favorite of mine for reducing stress is laughter - listening to stand-up comedy, watching funny videos, etc.


7. Don't deprive yourself - The key is to balance your "calorie budget," so if you treat yourself with one item, then you need to compensate somewhere else. Thankfully this means you don't have to go cold turkey if there are one or more "less than healthy" foods you enjoy... as long as you add physical activity or downsize one or meal meals/snacks elsewhere to balance your budget. Completely severing ties with a favorite food could cause you to binge on other things to satisfy your cravings, or to completely lose willpower one day and binge on the "forbidden" item. A more productive approach would be to find healthy alternatives, or to eat the thing you love in moderation or in significantly smaller portions. For example, if cheesecake is your weakness, then instead of eating a 3" wide slice several times a week, you could reduce your serving to a smaller 1" portion size once every 2 weeks. If you include fresh berries and a drizzle of melted dark chocolate, then it will seem even more decadent and satisfying. You could also create a healthier version of your favorite cheesecake using recipes like these: https://www.eatthis.com/skinny-cheesecake-recipes/

8. Put away your scale (sort of) - Many people use their weight as a measure of health and fitness, when in fact body shape and function are better indicators. It's ok to weigh yourself once every few weeks, but if you really want to track progress more effectively, then use photo comparisons of how you look in a swimsuit over time, or use periodic tape measurements around your waist, hips, right mid-thigh, right mid-upper arm, and chest. Keep in mind that muscle is denser than fat, so it is possible for your weight to stay the same while the shape and composition of your body is changing. Also think about how you physically feel - are you less winded during activity, do your joints feel less stiff/painful, are you sleeping better, are you less stressed?

9. Set goals with rewards and accountability - Making a lifestyle change is less overwhelming when done in smaller chunks, so set yourself up for success by choosing a goal that you can easily achieve such as exercising 10 mins a day for 3 days in a row. Then expand that to 15 min every other day, then 20 min for 4 days a week, etc. Set up an accountability plan such as a friend, a reminder app, or a note to yourself that you will see everyday. For each mini-goal or checkpoint you reach, reward yourself with something like $5 in a jar and work towards earning enough in the jar to buy a pair of shoes you've been wanting. Or you can give yourself a star or check mark on a tracking sheet, and once it's filled, treat yourself to a manicure. Think of things that motivate you... other than food. (It would be counterproductive to set fitness goals in order to earn a special cupcake from your favorite bakery.) The big picture - the end game - is to change your relationship with food and to change your physical health!

10. Forgive yourself - This is one of the hardest yet most important tips! The expectation of yourself should be progress, not perfection. No one is 100% perfect, not even fitness professionals! So if you slip up, take note of how and why it happened, set up a plan to correct it, and then do it! When you learn to ride a bike, you will have some falls - but if you brush the dirt off, encourage yourself and keep trying... you will eventually succeed! Remember, you've got this!!

Heart Rate - Part 2: Training Zones

Heart Rate Training

If you don't know how to check your heart rate, read Part 1 first.

Now that you know how to measure heart rate, you can use your number to maximize results from exercise. The goal of heart rate training is to increase your heart's efficiency and help you burn calories during and after workouts.
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Ideal heart rate training levels:

Moderate Intensity - This should be your zone if you are just starting or returning to exercise, or if you want to maintain a steady pace for a longer period of time.

High Intensity - This should be your zone if you are at a higher level of fitness and can physically tolerate the challenge. It can also be used if you only plan to train for a short period of time.

NOTE: Training above High Intensity level could put excessive strain on your heart and also switches you out of the fat burning zone and into the muscle breakdown zone.
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These are a few methods of finding your target heart rate training zone:

1. Heart Rate Max Method (quick and "classic" method for ages 20-60)

Max Heart Rate (MHR) = 220 - age

Example: Jacob is 40 years old.

Using the Max Heart Rate formula above, Jacob's MHR = 180 (220 - 40 = 180)

Moderate intensity training zone = 60-75%
180 x .60 = 108
180 x .75 = 135
To stay in this zone during exercise, Jacob should maintain a heart rate ranging between 108-135 beats per minute (bpm).

High intensity training zone = 75-85%
180 x .75 = 135
180 x .85 = 153
To stay in this zone during exercise, Jacob should maintain a heart rate ranging between 135-153 bpm.


2. Heart Rate Reserve Method (more accurate because it factors in resting heart rate)

Heart Rate Reserve (HRR) = Max HR - Resting HR

Example: Jacob is 40 years old and has a resting heart rate of 70.

Using the HRR formula above, Jacob's HRR is  [ (220-40) - 70]  = 180 - 70  = 110

Moderate intensity training zone = 50-60% of HRR + Resting HR
110 x .50 = 55;  55 + 70 = 125
110 x .60 = 66;  66 + 70 = 136
To stay in this zone during exercise, Jacob should maintain a heart rate ranging between 125-136 beats per minute (bpm).

High intensity training zone = 60-80% of HRR + Resting HRR
110 x .60 = 66;  66 + 70 = 136
110 x .80 = 88:  88 + 70 = 158
To stay in this zone during exercise, Jacob should maintain a heart rate ranging between 136-158 bpm.



3. Talk Test and Rate of Perceived Exertion (doesn't require math)
NOTE: These two guides are completely subjective, based on your own opinion during exercise. They do not provide accurate data, but can be used together as a general reference to gauge your level of intensity.

The Talk Test is in informal assessment of your ability to carry a conversation during exercise. If you are exercising and it is challenging to talk, but you can still speak complete phrases or sentences while feeling "breathy" then you are likely exercising at an appropriate intensity. If you can sign, then your workout is too easy, but if you are very winded and out of breath to speak clearly then you are likely exercising too hard.





The Borg RPE Scale is an informal assessment of your Rate of Perceived Exertion. For moderate intensity you want to feel like you are exercising somewhere around 13 or 14 on this scale. For high intensity you want to feel like you are exercising somewhere around 15 or 16 on this scale.







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Heart Rate After Your Workout
After you finish exercising, it's important to bring your heart rate back down. When you exercise, your heart beats faster and blood is routed to muscles and joints to support the activity you are doing. After your exercise, your body needs to re-route blood back to the rest of the body to support all of its regular processes. A cool down routine such as slower paced marching, walking, or stretching is a good way to gradually bring the heart back to a normal rhythm and restore normal circulation. Be sure to check your heart rate again after cool down. If it has not decreased from what it was during exercise, then spend a few more minutes just sitting and breathing slowly in through your nose and out through your mouth. If you are still not at or approaching your resting heart rate and/or you feel dizzy or lightheaded, try hydrating with a sports drink then, if needed, call a doctor or nurse for guidance.

Heart Rate - Part 1: Basics

What is Heart Rate?
Your heart rate (aka pulse) is the number of times your heart beats in one minute. With each beat, your heart is pumping blood with oxygen and carbon dioxide to circulate throughout your body and through your lungs. Measuring heart rate is one tool that can be used to determine heart efficiency and heart health. When you are sitting still, your resting heart rate should be between 60-100, but the lower the better.
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Examples of resting heart rate (RHR):

Alice: RHR = 60; Alice's heart is beating 1 time every 1 second
Brenda: RHR = 90; Brenda's heart is beating 1.5 times every 1 second (3 times every 2 seconds)
Carol: RHR = 120; Carol's heart is beating 2 times every 1 second

In this example, Brenda's and Carol's hearts are having to pump faster to circulate blood, even though they are sitting still. So Brenda's and Carol's hearts are seemingly less efficient than Alice's. Since Carol's heart is working extra hard to circulate blood even when sitting still, this could be an indication of a health concern and Carol should consult a doctor. 
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How to Manually Check Your Heart Rate
You can manually check your heart rate using any spot on your body where you feel your pulse. The 2 most common spots are on the front side of your throat slightly below your lower jaw (carotid pulse), or on the underside of your wrist near the base of your thumb (radial pulse).

Carotid pulse: Hold your index and middle finger together and locate your voice box at the front of your throat. "Walk" your fingers 2 steps over towards the same side as your hand until they sink into the "valley" beside your voice box. Slide your fingers up the valley to just below your jawbone. You may need to move your fingers slightly higher or lower, or press in gently, until you feel the pulse.

Radial pulse: Turn one hand palm up and use the index and middle finger of the other hand to touch your upturned thumb. Slide those 2 fingertips down your thumb until they land on the start of the wrist. You may need to press your fingers gently into your wrist to feel the pulse.

Before you start counting beats, you will need a device to help you visually keep time in seconds - a stopwatch, timer, analog clock with seconds hand, or digital clock that blinks in seconds. Once you have located your pulse and feel the beat, watch the seconds and count the number of beats. The most accurate reading is to count the beats for a full 60 seconds, but an easy shortcut to estimate would be to count the number of beats during 15 seconds and multiply that number by 4.

For example, if you count 20 beats during 15 seconds, then your estimated heart rate would be 80 because 20 x 4 = 80. This heart rate falls within the normal range of 60-100.


Other Methods

• Use a heart rate app on your smartphone or digital device. 
• Use a blood pressure monitor and refer to the pulse/HR reading.
• Some fitness machines like treadmills or elliptical trainers are equipped with metal handgrips to provide heart rate readings.

Now that you know how to measure heart rate, read Part 2 to learn how to use this number to maximize results from exercise.

Don't quit!

Kids, Fruits, and Vegetables

Most parents struggle to find ways to get their kids to eat fruits and vegetables, and sometimes insufficient intake can lead to dietary deficiencies, which in turn can lead to health problems.  If you need help determining whether or not your child has any deficiencies, seek the assistance of a licensed dietician or a certified nutritional consultant.  To add more fruits and veggies everyday, the trick is finding your child's favorites and including those regularly in meals and also finding ways to hide the ones they don't particularly like the sight of.  PB&J is a big favorite with kids, so instead of traditional jellies and jams, use an all-fruit spread or make your own using a low glycemic sweetener like agave syrup instead of table sugar (sucrose).  You can also add or substitute with fresh blueberries, organic strawberries, or any other fruits that have been gently cooked down to a compote texture.

Another favorite with kids is fruit smoothies!  (What an easy way to hide things they don't like!!)  Add 1 or 2 veggies that have a slightly sweet or neutral flavor like beets, baby carrots, red cabbage, and summer or winter squash.  But make sure you prepare the smoothies when they're not looking or they will be too grossed out to eat it, and blend it to a smooth texture so they don't get chunks of roughage.  Kids also love mashed potatoes, so this is a great opportunity to stir in pureed, steamed cauliflower, or other white veggies like parsnips, turnips, or the inside of yellow squash.  Just make sure you don't overload the mash with too much butter, milk or cheese, otherwise you begin to negate the nutritional benefits with added saturated fat and sodium.

And what kid doesn't love pizza or spaghetti?  The sauce is a great place to sneak in cooked veggies - just make sure to blend it well to maintain the smooth texture that kids are used to.  Be sure to use whole wheat or whole grain pasta for a nutritional boost, and you can turn pizza into a fun family activity by making your own.  A quick and easy trick for crust is to ask your local bakery or grocery store bakery department for a small loaf of whole grain dough - that's right, just the ready-made, unbaked dough! (Roll out how much you need and freeze the rest.)  Pick out healthy versions of your kids' favorite toppings, such as turkey pepperoni or low sodium, uncured sausage, then roll out the dough, add the "secret" sauce you made and a low fat shredded cheese, then top and bake.  Voila- healthy pizza!

Eat a rainbow of fruits & vegetables everyday!

I also regularly teach kids and parents about the importance of eating a rainbow of fruits and vegetables everyday.  This means at least 1 serving of produce from each color of the rainbow.  The vibrant colors generally come from the nutrients that provide the greatest health benefit for that food.  For instance, beta carotene which is good for healthy vision is what makes carrots orange.  One of my favorite resources to site is the Produce for Better Health Foundation.  Their website has great info on the health benefits of each color, how to incorporate rainbow foods in daily meals, and also has a list of fruits & veggies by color. 

Another way to make fruits & veggies more appealing is to make them look cool and "play with your food" (probably what YOUR parents told you NOT to do when you were a kid).  If your child enjoys crafting, have them help you make animals, faces, buildings, etc. with produce!  If they are involved in the snack/meal making process they feel pride in their work and are more willing to try those foods.  Also keep in mind that it may take several times trying a new food before your child accepts or even likes it.  Be sure to praise them for being brave and trying the new food and reassure them that it's ok if they didn't like it this time.  Let them know it's ok to try again another time instead of acting frustrated or disappointed that they didn't eat the food.  This way you are offering positive reinforcement instead of creating a negative association with the experience. 

On the flip side, there can be too much of a good thing, and overeating fruits and sweet vegetables can have negative affects on blood sugar and weight.  If your child is overweight, it increases the risk for diabetes and other health problems, so you may want to also consider incorporating a fitness program in addition to the dietary changes listed above.  If you're not sure if your child needs an exercise prescription, talk to your pediatrician to set up a consultation. 

A special thanks to Danielle Devenie, CNC, of Body & Soul Nutrition for suggesting some of these great food swaps!  

Here's to healthier kids!
Cathy

Hydration: Why It’s So Important

Water is life; that's how important it is for our body to function properly.  Most people don't realize how significantly water is used for every aspect of being alive.  Our body uses water to cool our skin when our temperature rises (sweat), and uses water to warm our internal organs when our temperature drops.  We need water to maintain skin elasticity, muscle function, and we even need water at the cellular level for osmosis (yeah, I'm going old school back to Biology 101!). We need water for our blood to remain fluid, and for our waste matter to move smoothly through all of its pathways.  A person can survive for weeks without food, but only a couple of days without water.

Hydration: Why It’s So Important 
from FamilyDoctor.org

Why is it so important to stay hydrated?

Your body depends on water for survival. Did you know that water makes up more than half of your body weight? Every cell, tissue and organ in your body needs water to function correctly. For example, your body uses water to maintain its temperature, remove waste and lubricate joints. Water is essential for good health.

How does my body lose water?

You lose water each day when you go to the bathroom, sweat, and even when you breathe. You lose water even faster when the weather is really hot, when you exercise, or if you have a fever. Vomiting and diarrhea can also lead to rapid fluid loss. If you don’t replace the water you lose, you can become dehydrated.

How do I know if I’m dehydrated?

Symptoms of dehydration include:

• Little or no urine, or urine that is darker than usual
• Dry mouth
• Sleepiness or fatigue
• Extreme thirst
• Headache
• Confusion
• Feeling dizzy or lightheaded
• No tears when crying

Don’t wait until you notice symptoms of dehydration to act. It can be hard to recognize when you’re dehydrated, especially as you age. Actively prevent dehydration by drinking plenty of water.

How much water should I drink each day?

There are different recommendations for water intake each day. Most people have been told they should be drinking 6 to 8 8-ounce glasses of water each day, which is a reasonable goal. However, different people need different amounts of water to stay hydrated. Most healthy people can stay well hydrated by drinking water and other fluids whenever they feel thirsty. For some people, fewer than 8 glasses may be enough. Other people may need more than 8 glasses each day.
Some people are at higher risk of dehydration, including those who get a lot of exercise, have certain medical conditions, are sick, or are not able to get enough fluids during the course of the day. Older adults are also at higher risk. As you age, your brain may be unable to sense dehydration and send the signals for thirst.
If you are concerned that you may not be drinking enough water, check your urine. If your urine is consistently colorless or light yellow, you are most likely staying well hydrated.
You may need to increase the amount of water you are drinking if you:

• Have certain medical conditions, such as kidney stones or bladder infection
• Are pregnant or breastfeeding
• Are going to be outside during hot weather
• Are going to be exercising
• Have a fever, or have been vomiting or have diarrhea
• Are trying to lose weight

Besides water, what else can I consume to stay well hydrated?

Water is the best option for staying hydrated. There are other drinks and foods that can help provide the water you need, but some may add extra calories from sugar to your diet.
Drinks like fruit and vegetable juices, milk and herbal teas can contribute to the amount of water you should get each day. Even caffeinated drinks, such as coffee, tea and soda, count toward your daily water intake – up to a point. But it’s best to limit these since caffeine may cause some people to urinate more frequently, or feel anxious or jittery. A moderate amount of caffeine, 200 to 300 milligrams (about the amount in 2 to 4 8-ounce cups of coffee), is not harmful for most people.
Water can also be found in fruits and vegetables, such as watermelon, tomatoes and lettuce, and in soup broths.

What about sports drinks?

For most people, water is all that is needed to maintain good hydration. However, if you are planning on exercising at a high intensity for longer than an hour, a sports drink may be helpful because it contains carbohydrates that can prevent low blood sugar. A sports drink can also help replace electrolytes if you have a fever, have been vomiting or have had diarrhea.

Choose sports drinks wisely, as they are often high in calories from sugar and may contain high levels of sodium. Also check the serving size. One bottle may contain several servings. Some sports drinks contain caffeine. If you use a sports drink that contains caffeine, be careful not to get too much caffeine in your diet.

Sports drinks are not the same as energy drinks. Energy drinks usually contain large amounts of caffeine and other stimulants (for example, guarana or gotu kola) that your body doesn't need. Most of these drinks are also high in sugar. Many experts recommend that kids and teens should not have energy drinks.

Tips for staying hydrated

• Keep a bottle of water with you during the day. Consider carrying a reusable water bottle and filling it from the tap rather than purchasing bottled water, which is expensive and creates plastic bottle waste.
• If plain water doesn’t interest you, try adding a slice of lemon or lime to your drink.
• If you’re going to be exercising, make sure you drink water before, during and after your workout.
• Start and end your day with a glass of water.
• When you’re feeling hungry, drink water. The sensation of thirst is often confused with hunger. True hunger will not be satisfied by drinking water. Drinking water may also contribute to a healthy weight loss plan, as some research suggests drinking water will help you feel full.
• Drink on a schedule if you have trouble remembering to drink water. For example, drink water when you wake up; at breakfast, lunch and dinner; and when you go to bed. Or drink a small glass of water at the top of each hour.
• Drink water when you go to a restaurant. Not only does it keep you hydrated, but it’s free!

Belly Fat (Apple Shape) vs. Bottom Fat (Pear Shape)

One common question that clients ask me is "Which type of fat is worse, belly fat or bottom fat?"  Well, it depends on what you mean by worse... If you mean harder to lose, then the answer is bottom fat, but if you mean a more negative impact on health, then the answer is belly fat by a considerable margin.  Big bellies are a sign of visceral fat - the kind of fat that surrounds and essentially "suffocates" your abdominal organs (liver, pancreas, kidneys, etc.), preventing them from functioning effectively.  Visceral fat also increases the body's resistance to the hormones leptin and insulin which control hunger and sugar metabolism, respectively. This creates a viscious cycle - belly fat causes hormone activity which tricks the body into thinking it is hungry, which leads to eating in excess, which creates more belly fat.  Furthermore, inadequate sleep can increase belly fat, and belly fat can in turn lead to sleep apnea or other disorders which disrupt normal sleep patterns needed for maintaining a healthy weight.  The good news is that belly fat responds pretty quickly to exercise.  Bottom fat takes more time to lose, but it poses much less of a health problem than belly fat.  It is belly fat which greatly increases the risk of heart disease/heart attack, diabetes, and other chronic diseases.

Belly Fat (apple) vs Bottom Fat (pear)

Here is more detailed info from outside sources on the difference between "Belly Fat vs. Butt Fat":

Skipping Meals to Lose Weight

In order to lose weight, we must cut calories from our diet. So does this mean that skipping meals and therefore cutting even more calories from our diet can help us lose weight even faster? While this theory has been in circulation for years, it is not necessarily the optimal way to lose weight. This article discusses the truth behind how weight loss and metabolism work, and answers the question of whether or not it is a good idea to skip meals in order to lose weight.

How Weight Loss Works
In order to lose one pound of weight, you must eliminate 3,500 calories. This can be done a variety of ways,

Every Minute of Physical Activity Really Does Count

A recent study suggests something encouraging for busy people: Every minute of movement counts toward the 150 minutes of moderate-intensity physical activity we’re all supposed to be getting each week. University of Utah researchers found that each minute spent engaging in some kind of moderate to vigorous physical activity was associated with lower BMI and lower weight.

OK, that seems kind of obvious. But according to the current physical activity national guidelines, "aerobic activity should be performed in episodes of at least 10 minutes," and the everyday stuff, like walking the dog or climbing a flight of stairs, "aren’t long enough to count toward meeting the Guidelines." This new paper, published today in the American Journal of Health Promotion, suggests that reaching those two and a half hours minute by minute is just fine.“The idea here is, you can do a minute at a time and that’s not a problem,” says Jessie Fan, lead author of the new paper and a family and consumer studies professor at the University of Utah.


For the women studied, each minute spent in higher-intensity, moderate to vigorous activity was associated with a .07 drop in body mass index, a measure of fat based on height and weight. For a 5'4" woman, that means a drop in weight of nearly half a pound. The effect in the guys was a little less substantial: a minute of exercise was associated with a .04 drop in BMI, translating to a .27-pound drop in weight for a 5'8" guy. That doesn’t sound like much, and it isn’t on its own – but that’s just one minute, points out Miriam Nelson, a nutrition science professor at Tufts University who was on the committee that put together the 2008 Physical Activity Guidelines for Americans. Multiply that by 10, or 30, or 150, and you’ve got some real results – all achieved by teeny tiny bouts of high-intensity activity.

"High intensity," Fan says, essentially means moving with a little pep, enough to get your heart rate going: it's not sprinting or racewalking, for example, but it's not ambling down the sidewalk, either.

“I think it’s easier for people to process that message,” Fan says. “Otherwise, if they don’t have a block of time they might be discouraged, and they don’t do anything.”

Fan and colleagues gathered their data using the National Health and Nutrition Examination Survey, a research program that uses interviews and physical exams to track the health of a diverse selection of American adults and children. For this study, researchers gathered the BMI and weight of 4,511 adults ages 18 to 64, and compared that to their physical activity level, which was tracked by an accelerometer, a device that measures movement.

The results, experts say, lend some numerical evidence to the idea that “every minute counts.”

“Time is precious,” says Michael Mantell, Ph.D., a behavioral science expert with the American Council on Exercise. He says the “all or nothing” approach – as in, “If I can’t work out for an hour at the gym, why bother at all?” – is an excuse that too often keeps people from doing any sort of physical activity. “This study identifies why that belief is inaccurate.”

Mantell has, oh, about a thousand ideas to put this idea into practice: You could energetically clean the house while listening to peppy music, or go outside to wash and wax your car. In the kitchen, you could chop veggies, wash dishes or stir batter by hand instead of with an electric mixer. On your way to work or while doing errands, get off the bus or subway a stop earlier than normal, or park a little farther away from the store. At home, play with your kids or grandkids, push the baby in the stroller, or walk the dog.

“The major message," Mantell says, "is to take a minute for yourself."



Source: http://www.today.com/health/every-minute-physical-activity-really-does-count-new-study-shows-8C11042850

Healthy Fridge Makeover

Now that school will be starting back up, this is a good time to makeover your fridge to encourage healthy after school eating for the kids, as well as healthy eating for the whole family.  Move your bite sized, colorful fruits and veggies out of the produce drawer and put them in clear containers on the shelves at eye level.  Watch this video for more suggestions...

Video - Martha Stewart: Healthy Fridge Makeover


Here is a pic of my own fridge and a description of the layout:

Top shelf: has labeled containers of sliced, grilled meats and boiled eggs for everyone in my family to grab and make sandwiches, wraps, or just eat as is.  Get creative - I used Thai red curry paste on the grilled chicken, fajita seasonings on the grilled beef, and Korean bbq seasonings on the grilled pork.  We also keep leftovers on the top shelf, labeled with dates so we know when to discard or compost them.


Second shelf: has colorful, cut fruit and veggies which are great for snacking or adding as side items for the grilled meats.  This makes it easy to "eat the rainbow" when you're on the go like my family always is.  Plus, having sliced red bell pepper, cut broccoli, etc. on hand shortens prep time for dinner!  Be sure to label them especially if you have similar looking items like cantaloupe and butternut squash. 

"Meat" drawer: I store greens and herbs in the middle drawer, as well as other types of produce that we don't like to eat raw, such as eggplant.  Ask any health inspector, and they will tell you that raw meats should be stored as low as possible in your fridge anyway to reduce the risk of contaminating other foods.

Third shelf: is the perfect size for condiments and spreads.  

Bottom shelf: Since this shelf can hold the most weight, I keep pitchers of beverages here.  We make our own pitcher drinks like iced fruit teas sweetened with honey, decaf Southern iced tea sweetened with agave nectar, and water infused with fruits like fresh raspberries.  In the back is where I tuck away less frequently used condiments and jars that are too tall to fit on the shelf above.

Produce drawer: This is a great place to store grab-n-go drinks like single serve milks, protein shakes, sparkling fruit juices, etc.

Crisper drawer: This is generally one of the coldest spots in the fridge, so this is where I keep raw meats.  Plus having meats at the bottom is more sanitary!

Every fridge is laid out differently, so find what works for you.  But be sure to keep your fridge organized and clutter free so it becomes the place your family goes to for fresh snacks instead of the boxed and bagged stuff in the cabinets!
 

Weight Loss on a 99-Cent Store Budget

The following news story just proves you can lose weight and eat a healthy diet even on the tightest budget. The 99-cent stores in California offer a much wider selection of food items including fresh produce and even seafood, but here in Georgia all of these items can be purchased very inexpensively at local discount retailers and grocers.  It's just a matter of knowing what to buy and making the right choices...

 Man Loses 250 Pounds Eating at 99-Cent Store(See the video on ABC News: http://abcnews.go.com/GMA/video/dollar-store-diet-man-shops-99-cent-store-19372275?tab=9482931&section=1206835&playlist=1363742)

With all the crazy diets out there, who in the world would ever conceive of one involving a 99-cent store? Allow us to introduce you to Papa Joe Aviance, the man who  lost 250 pounds shopping at a dollar store.

Aviance, described on his own website as a successful clothing designer, musician and CEO of LA-based production company, Papa Joe Networks, had his aha moment - or oh-no moment, as the case may be ­- upon seeing his 450-pound self in a 2009 music video.

"I said, you know what? You have to end this right now. I had a nervous breakdown. I threw everything in the trash can. Got rid of everything; cookies, candy, cakes, everything sugary. Everything," he told ABC News.

Next up, he started walking five miles every morning, and combined that with shopping healthfully at a 99-cent store. (As opposed to many of the 99-cent stores across the country, the ones in Los Angeles offer fresh produce and seafood along with the cheap kitchen wares and weird crackers.)

In 18 months, he went from 450 to 200 pounds, spending less than $20 per typical shopping trip. He calls his custom plan, "shopping at the HCWB: healthy choices within a budget."

And while Aviance's weight loss can't be ascribed to a 99-cent store alone, it's nonetheless a great lesson: expensive diet plans and special food are not a requirement for losing weight. All you need is a dollar and a dream.

Source: http://shine.yahoo.com/healthy-living/man-loses-250-pounds-eating-99-cent-store-134100199.html

8-Fold Increase In Weight Gain Caused By Sleep Deprivation

A good night's rest could be just what you need to stay slim. Researchers at the University of Pennsylvania have uncovered direct evidence that sleep deprivation is tied to weight gain in the largest study to date of healthy individuals in a controlled laboratory setting.

It is becoming apparent that America's sleep is under siege. The number of 'short sleepers' — people who get the less than six hours per night — has steadily risen since 1975. A national health survey conducted between 2004 and 2007 found that one out of every three adults is a short sleeper. This pattern is suspected to negatively impact our energy levels and daily metabolism, potentially increasing our appetites throughout the day and leading to weight gain.

Unlike prior work that asked people to self-report their eating and sleeping habits, which is prone to bias, scientists at Penn recruited 225 adults to participate in a two-week sleep study at the Sleep and Chronobiology Laboratory at the Hospital of the University of Pennsylvania.  By monitoring these subjects in the lab, they could directly assess how sleep deprivation changed people's dietary habits.

A Late Date With The Refrigerator
People who were forced to stay up late consumed 30 percent more calories and gained about eight times the weight of individuals allowed 10-12 hours of sleep over the two-week study period.  "Although previous epidemiological studies have suggested an association between short sleep duration and weight gain/obesity, we were surprised to observe significant weight gain during an in-laboratory study," said lead author Andrea Spaeth, a doctoral candidate in the psychology department at the University of Pennsylvania.

All of the volunteers were provided three meals day at set times, which they picked from a broad collection of menus, but they were also allowed to snack as much as they wanted during the day and night. Subjects who stayed up late ate more snacks, especially on the initial days when bedtime was delayed. Most of this snacking was done during the twilight hours of 10 p.m. to 4 a.m. and consisted of a higher percentage of fatty foods.

Participants were either Caucasian or African American, and interestingly, the latter put on more pounds when sleep deprived. "African Americans, who are at greater risk for obesity and more likely to be habitual short sleepers, may be more susceptible to weight gain in response to sleep restriction," continued Spaeth. "Future studies should focus on identifying the behavioral and physiological mechanisms underlying this increased vulnerability."  Sleep-deprived males in both racial groups gained about twice the pounds as sleep-deprived women.

Last week, the American Medical Association classified obesity as a disease, which should reinvigorate efforts to curb the exorbitant levels of the disorder recorded in the U.S.

Rectifying sleep disorders may offer a simple option for reducing obesity. Sleep apnea, which leads to interruptions in breathing, has been tied to obesity, as the restless nights caused by the condition have been linked to having less energy for exercise and daily activities. In turn, extra pounds can bulk up the muscles and tissues in one's airways, possibly establishing a vicious cycle.

Source: http://health.yahoo.net/articles/sleep/sleeping-stay-slim-8-fold-increase-weight-gain-caused-sleep-deprivation

Artificial Sweeteners May Damage Diet Efforts

Sugar substitutes may offer sweet treats for calorie-conscious dieters, but a new study shows that they may also play tricks on the body and sabotage weight-loss efforts.  Researchers say artificial sweeteners may interfere with the body's natural ability to count calories based on a food's sweetness and make people prone to overindulging in other sweet foods and beverages.

For example, drinking a diet soft drink rather than a sugary one at lunch may reduce the calorie count of the meal, but it may trick the body into thinking that other sweet items don't have as many calories either. Researchers say the findings show that losing the ability to judge a food's calorie content based on its sweetness may be contributing to the dramatic rise in overweight and obesity rates in the U.S.  But don't ditch your diet drink yet.

"The message is not to give up your diet soda and go drink a regular soda," says researcher Susan Swithers, PhD, associate professor of psychological sciences at Purdue University. "But when you do drink beverages you probably need to pay a little more attention to whether they have calories or not and what the consequences of that fact will be on the rest of your diet."

Sweetness Provides Calorie-Counting Clues
Swithers says that in the past, a food's sweetness provided valuable clues about its caloric content, and something sweet was usually a good source of energy.  "Before things like artificial sweeteners, these relationships would be very reliable," says Swithers. "Animals needed to find good sources of calories and needed to know whether eating something provided them with lots of calories." "It's only been relatively recently that foods have been introduced that violate those kind of relationships, such as something very  sweet that has no calories," Swithers tells WebMD.

According to researchers, the number of Americans who consume sugar-free, artificially sweetened products has grown from less than 70 million in 1987 to more than 160 million in 2000.  At the same time that more people are drinking and eating foods sweetened with low-calorie sweeteners, such as aspartame and saccharin, they're not getting any thinner. In contrast, more people are becoming overweight or obese.

That prompted researchers to test whether not being able to use sensory clues to predict the calorie content of foods might contribute to overeating and weight gain.


Artificial Sweeteners May Trick the Brain
In the study, published in the July issue of the International Journal of Obesity, two groups of rats were fed either a mix of high-calorie, sugar-sweetened, and low-calorie, artificially sweetened liquids; or sugar-sweetened liquids alone. This was fed to the rats in addition their regular diet. After 10 days, they were offered a high-calorie, chocolate-flavored snack.  The study showed that rats fed the mixed liquids ate more of their regular chow after the sweet snack than those who had been fed sugar-sweetened liquids alone.

Researchers say the results show that the experience of drinking artificially sweetened, low-calorie liquids had damaged the rats' natural ability to compensate for the calories in the snack.

Manipulating Food Can Derail Diets
Health psychologist Daniel C. Stettner, PhD, says damaging the body's natural ability to count calories based on food's sweetness is just one way in which food can be manipulated to change eating habits and contribute to obesity. "We do more to manipulate food than just add artificial sweeteners. The food industry plays with the sugar, the fat, and the salt," Stettner tells WebMD. "It's like a shell game."

Stettner says that when manufacturers lower the sugar content in foods, they typically increase the fat or the salt content to compensate for any change in how it tastes or feels in the mouth. For example, sugar-free ice
creams can be made higher in fat content.  "Sugar-free foods can still be calorie-dense, and that can mess
up weight," says Stettner, who specializes in weight issues at Northpointe Health Center in Berkley, Mich.

Stettner says the body's natural calorie counter and sense of balance is also affected by genetics, environment, marketing, and physical activity level, which were not taken into account by this study.  "So many factors contribute to obesity," says Stettner. Although artificial sweeteners may alter the eating behavior of rats, he says the same principle may not necessarily apply to humans.

Susan Swithers, PhD, adds that many types of learning processes translate from rats to humans, but she acknowledges that the loss of the ability to judge the calorie content of sweet foods is probably just one of the contributors to the rise in overweight and obesity.  However, she says humans also have a distinct advantage over rats when it comes to controlling how many calories they put into their body.

"Rats can't read the labels, but we can," says Swithers. "We have to take that extra step of reading the labels or asking how many calories are in there. That may be enough so that we can compensate for those sweet
calories."

Source: http://www.webmd.com/diet/news/20040630/artificial-sweeteners-damage-diet-efforts