Archive for June, 2015
5 Snacks Low in Calories That Are Actually Delicious
When you decide to start losing weight there will always be times when you need a snack to help with cravings. Most people get a snack that is high in calories and totally destroy their diet. Even though they still eat a healthy breakfast, lunch, and dinner they can still make weight loss more difficult simply because they eat snacks that aren’t healthy. This article contains 5 snacks low in calories that actually taste delicious and won’t wreck your diet.
5 Snacks Low in Calories That Are Actually Delicious
Inspirational Jewelry That Motivates
Jewelry and workouts don’t exactly go together. But, these inspirational jewelry pieces and fit-themed accessories have us rethinking that. Or, are at least making us rock a more mindful and fitness-centered life even when we’re not in workout clothes. From motivating us to be our best to helping remind us to keep going step after step and mile after mile, here are four inspirational jewelry lines that we are loving right now.
A Blog Summary: Ups and Downs.
This blog is an almost 8 year record of my weight, exercise, and food choices. It’s a wonderful resource for me but has also become a reaaaally long read for newcomers who want to know the story of my weight loss journey so far. I wanted to type up a little summary of what I have done each year and how I have gone from 278 pounds down to 175 and back up to 240 again. Here’s the bare bones of my story, weight-wise, from start to current.
Fat, sugar cause bacterial changes that may relate to loss of cognitive function
A study indicates that both a high-fat and a high-sugar diet, compared to a normal diet, cause changes in gut bacteria that appear related to a significant loss of ‘cognitive flexibility,’ or the power to adapt and adjust to changing situations. This effect was most serious on the high-sugar diet, which also showed an impairment of early learning for both long-term and short-term memory.
Dietary guidelines for Americans shouldn’t place limits on total fat intake
Researchers call on the American federal government to drop restrictions on total fat consumption in the forthcoming 2015 Dietary Guidelines for Americans.
Food that boost metabolism naturally
To put it in the simplest terms, metabolism refers to the process by which the body breaks down the calories taken in into energy. It is a complex procedure during which oxygen in the blood cells is used to break down the food and drink to release energy.
The fact is that the energy requirements of the body remain the same on any normal day. When a person takes in more number of calories than are required by the body, it results in fat as those calories are not converted into energy.
Real Food and Sappy Songs
OK, I don’t know WHAT’s up with me lately but I’m a hot mess. Not in a running-around-like-a-chicken-without-a-head busy way — I actually feel more in control of my workload these days and have worked hard at manage it and my stress — but in an emotional, sappy way.
I shared on Facebook how I almost broke down yesterday while driving Ryan to school on his 10th birthday. Forever Young came on and I tried telling him about the song but I had tears welling up in my eyes.
Weighing yourself daily can tip the scale in your favor
For those wishing to lose weight and keep it off, here’s a simple strategy that works: step on a scale each day and track the results. A two-year study found that frequent self-weighing and tracking results on a chart were effective for both losing weight and keeping it off, especially for men.
The Frozen Lemonade Sam Adams Summer Ale Slush You Have to Taste to Believe
Last summer I spent a month in Savannah, Georgia, a true American gem that should be on your must-visit list. Aside from soaking up all the history, playing at the beach, and hitting up all the Forrest Gump tourist spots, one of the highlights was attenidng the fifth annual Fitbloggin’ conference.
If you’ve never been, mark your calendars for the last weekend in Denver this year. It’s a life changing three days with an inspiring, motivating, beautiful group of about 250 souls. No matter what your place is in within the weight loss blogging/social media sphere, there is a place for you within Fitbloggin’. And as last year proved, no matter how hot and sweaty you get — be it during one of the morning Zumba classes or out wandering Savannah’s scenic historic district — everyone still has plenty of love for ‘ya.
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4 Sculpting Moves You Can Do With a Chair
o workout equipment? No problem! All you need is a chair
Sitting too much is bad for your health, numerous studies suggest. But as AcaciaTV trainer Deazie Gibson demonstrates, a sturdy chair can also be a terrific asset for getting into shape — even when you’ve got no other equipment.
Using only a chair, do 1-3 sets of each of these four simple sculpt moves 3-5 times a week. Put them all together for a total body workout or perform one exercise every time you take a break from sitting.
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Exercise can help control blood glucose, and trim waist size and body fat in diabetics
Diabetics who exercise can trim waist size and body fat, and control blood glucose, even if they don’t see cardiorespiratory benefits, new research by UT Southwestern Medical Center cardiologists shows.
Researchers found that waist circumference, percentage of body fat, and hemoglobin A1c levels, a test of long-term blood sugar, all improved in diabetic participants who exercised compared to those who did not. And the beneficial effects of exercise were seen whether they participated in aerobics, resistance training, or a combination of the two compared to a control group that did not exercise.
Anyone Can Do Yoga: Don’t Limit Yourself
Yoga: Don’t Cheat Yourself
Regular yoga practice has amazing heath and mental benefits. Yoga can be done by anyone of any age level or health level.
One of the philosophies of yoga practice is to be kind to yourself, and to do your personal best. There is no competition in yoga, so you do what feels good without overdoing and hurting yourself. It is a program that increases your flexibility as well as building your stamina.
How Conventional Salt is Killing You
It’s no secret that salt can impact your health. It’s an essential nutrient and our bodies can’t function without salt. We’ve been hearing for years that Americans need to reduce their sodium intake. Sodium is one of the leading causes of high blood pressure, and the number one cause of preventable death in the world. What you might not know is that which type of salt you use matters. Not all salt is created equal.
Different Types of Salt
There are many different varieties of salt, and it’s important to differentiate them before discussing how they can affect your health. Let’s start with what most likely comes to mind first–table salt.
Help! I Love Sweets!
Lemon pie tart and cool, tender sour cream pound cake with strawberries and whipped cream, homemade ice cream freshly churned….these foods scream Summer to me! During the Fall and Winter it’s apple cake with caramel frosting, pecan pie, and Mom’s homemade fudge. Wait!! Do you see a pattern here?! If it’s a certain time of the year, I am eating sweets. Heck, if it’s a day that ends in “Y,” I am eating sweets. I LOVE sweets. I would say that I have a major sweet tooth. My close friends and family would tell you that too.
I grew up in a family where sweets were a part of every night’s schedule. “What are we having for snack?” was (and still is) my Dad’s question that you know is coming at some point in the evening after supper. If I go out to eat, I would rather have dessert than a glass of wine. Well, let’s be honest, I would really like to have both the wine and dessert, and most times I do have both. I am honest enough with myself that I know, and I own, my issues with sugar.
Green Scallop Tacos
What makes these tacos better than just good is this amazing green herb salsa made with fresh herbs, jalapeño and little dices of cooling cucumber and avocado. When paired with these quick sauteed scallops and a squeeze of lime juice on top you’ll probably contemplate opening up your own taco truck (or at least I did!), they are that good!
Chocolate for your heart
Eating 100 g of chocolate daily linked to lowered heart disease and stroke risk
Eating up to 100 g of chocolate every day is linked to lowered heart disease and stroke risk. The calculations showed that compared with those who ate no chocolate higher intake was linked to an 11% lower risk of cardiovascular disease and a 25% lower risk of associated death.
New review highlights principles of nutrition management of inherited metabolic disorders
Thanks to screening of newborns and newly developed therapies, the population of patients with inherited metabolic disorders has expanded. As these patients age and enter adulthood, diet therapy will be the mainstay of treatment for their disorders.
A new review, published today in Nutrition in Clinical Practice (NCP), a peer-reviewed, interdisciplinary journal of the American Society for Parenteral and Enteral Nutrition (A.S.P.E.N.) that publishes articles about the scientific basis and clinical application of nutrition and nutrition support, highlights the basic principles of chronic nutrition management of inherited metabolic disorders.
Bread: is bread bad for you?
Bread has been a major staple of the human diet for thousands of years. As early as the Roman Empire, bread was a common accompaniment to most meals. Bread, in its many forms, continues to be the most regularly consumed food in the world due to its convenience, portability, nutrition and taste.
There are many different types of bread, some much healthier than others. There are leavened and unleavened breads, whole grain or whole meal breads, sweet breads, corn breads, flatbreads, breads made with ancient grains, soda bread and many, many more.
Present-day packaged and pre-sliced white bread is made of highly processed simple carbohydrate, which is digested quickly without providing many nutrients or benefits to the body.
Bread is made mostly of carbohydrate. Despite their bad reputation in the dieting world, carbohydrates are our bodies preferred source of fuel.
Too Busy to Eat Well or Work Out? We’ve Got Something to Say!
Give us a raise of the hand if you’ve ever found yourself a little overwhelmed with the whole concept of healthy living. And raise the other hand if those feelings of overwhelm hit you during a busy, transitional time in your life — like, the end of college or beginning of a new job.
Yep. Thought so. We’ve pretty much all been there, haven’t we?
What Yoga Gear Do You Need
Yoga Gear for Beginners to Get You Started
I know, I know, I’m a yoga junkie.
Yoga offers more than increased flexibility and muscle strength. Practitioners quickly discover that it clears the mind, strengthens the lungs, improves posture and promotes deeper calm and an inner sense of centeredness.
When you choose to begin practicing yoga, finding the right gear will help you commit to this healthy lifestyle for the long haul.
But let me make it clear. You do not need ANYTHING to participate in yoga. The most important thing you need is commitment. Anyone can do yoga, from rich to poor. You absolutely do not need to buy any special gear or anything like that. You can do it outside or inside. That being said, having some gear is a good way to make the experience a lot more fun and fulfilling. Luxuries are always nice, there’s no need to deny ourselves if we have the means to purchase them.
Lose Weight Quickly And Safely Using These Simple Tips
Weight loss is a touchy subject for a lot of people; losing weight isn’t as easy to do. The important thing you can do in your quest to lose weight is that education is key.
Focusing on good changes is an easy way to stick to a diet.Instead of avoiding the doughnut shop each morning, invent a new habit and stop somewhere for fresh fruit instead. It is much easier to begin new habits than stop old habits.
WHY AND HOW MEN CAN BENEFIT FROM TESTOSTERONE REPLACEMENT THERAPY?
Fast Healthy Meals That Don’t Suck
You can’t out exercise a bad diet. I’ve tried, and gotten my ass kicked every time. That being said, sometimes you have to grab a fast meal; your boss wants that report yesterday, or you’re late for the kids’ soccer practice (again). Just because you have no time doesn’t mean it’s time for another crap sandwich of sodium, saturated fat, and wilted veggies. The next time your clock is delivering 33 minute hours, try some of these ass kickin’ fast healthy meals, from fitness foodies around the blogosphere…..
Eggs on the Go
Eggs rock. They’re a power packed nutrition sandwich that experts used to say was bad for you. What the hell did they know? Born Fitness CEO and leading health and fitness blogger Adam Bornstein delivers this egg laden muffin/sandwich/casserole in a muffin tin (Yeah, I’m not really sure what the heck to call it) recipe from Born Fitness meal prep specialist Liv Langdon. It’s sure to help you pack on the muscle and drop the fat, if you’re willing to work for it… sorry! He says it’s for breakfast, but what the heck, pack some for lunch, too.
For more on ovoid nutritional wonders, see my post Eggs, Why the Sloppy Yellow Stuff’s Perfect for Fitness
Milk proteins may protect against cardiovascular disease
The Maillard reaction is a chemical reaction between amino acids and reducing sugars that results in browned foods like seared steaks and toasted bread. When proteins and sugars are mixed together and heated, new chemical compounds are formed. Some are responsible for new flavors and some, according to a new study may protect us against cardiovascular disease.
Regular soda, please: Hormone that differentiates sugar, diet sweeteners could exist in humans
We’ve all been there: We eat an entire sleeve of fat-free, low-calorie cookies and we’re stuffing ourselves with more food 15 minutes later. One theory to explain this phenomenon is that artificial sweeteners don’t contain the calories or energy that evolution has trained the brain to expect from sweet-tasting foods, so they don’t fool the brain into satisfying hunger. However, until now, nobody understood how organisms distinguish between real sugar and artificial sweetener.
Light-intensity exercise could prove beneficial to older adults, new research shows
An easy walk, slow dancing, leisurely sports such as table tennis, household chores and other light-intensity exercise may be nearly as effective as moderate or vigorous exercise for older adults – if they get enough of that type of activity.
Light exercise such as walking may be as beneficial as more vigorous exercise for older adults, if they get enough of the light exercise.
Credit: Courtesty of Oregon State University
New research indicates that 300 minutes a week of light exercise provides some significant health benefits for people over age 65, said Brad Cardinal, a professor in the College of Public Health and Human Sciences at Oregon State University.
Grab Your BFF and Work Out to This Playlist
We’ve all been there. You are in the middle of having a rotten day and just one call with your BFF will turn your mood around. All of us at Fit Bottomed Girls know the importance of friendships, so today’s playlist for Best Fit Friends Week is devoted to all of the best of the best people in the world. Get ready to work out with a big ol’ smile on your face!
A new study suggests that the timing of exposure to moderate levels of light may influence body mass index (BMI) and body fat.
Results show that people with more exposure to moderate or higher intensity light earlier in the day had lower body mass index and percent body fat than those with more of their moderate or higher intensity light exposure later in the day.
“These results emphasize the importance of getting the majority of your exposure to moderate or higher intensity light during the morning and provide further support that changes to environmental light exposure in humans may impact body weight regulation,” said study co-author Ivy N. Cheung, a doctoral candidate in the Interdepartmental Neuroscience program at Northwestern University in Chicago, Illinois.
New obesity treatment prevents bone loss during weight loss
Using the intestinal hormone GLP-1 in obesity treatment prevents the loss of bone mass otherwise frequently associated with major weight loss. According to the researchers behind the study, the results may have a significant bearing on future obesity treatment.
True Food Cherry Tart: A Six-Ingredient Summer Dessert
By TrueFoodMovement, a food blog that explores the healthier side of life.
Cherries! They are so enticing and delicious and great for dessert! You can easily create a dish with little or no added sugar — just as we’ve done in this simple cherry tart. Your loved ones will think you’re a kitchen goddess.
The cherries really sing here. One word of advice, prep the cherries before diving into the rest of the recipe because they do take a while.
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Current BMI tests underestimate obesity in teens with disabilities
New approaches, based on body mass index (BMI) or other simple measures, are needed to improve assessment of obesity in adolescents with physical disabilities, reports a paper in the American Journal of Physical Medicine & Rehabilitation, the official journal of the Association of Academic Physiatrists. The journal is published by Wolters Kluwer.
Obesity is a major problem in children and adolescents with mobility limitations, but standard assessments tend to underestimate it, according to the new research by Brooks C. Wingo, PhD, of University of Alabama at Birmingham and colleagues. They suggest new cutoff points are needed for identifying disabled teens who may need diagnosis and treatment to prevent health and functional problems due to excess body weight.
6 Reasons to Sweat It Out Over Skype
Wish you had more fit friends to work out with? Go online! Not only can you make new buds who like to sweat online but also you can connect with fit pros or long-distance friends, giving you the BFF support you need to reach your healthy goals. And one of the best ways to do that is through Skype. For Best Fit Friends Week, we got the dealio on “Skypercise” and how to use this fit tech to your healthy advantage from our buds at Microsoft. Read on for how to use Skype for your next workout!
We all know that red-haired clown. The one that has a painted on smile, yellow jumpsuit, and is pushing Happy Meals at our kids. Yes, I’m talking about the poster boy for marketing to children, Ronald McDonald.
My child has never eaten McDonald’s but still sings along to the commercial about gray skies and bad days disappearing at the appearance of a happy meal. He still recognizes McDonald’s when we drive past. He is only 3 years old and he is acutely aware of the burger brand. That is a problem.
Weight Loss Supplements
Personally, I am not a fan of weight-loss supplements. I am a fan of vitamin supplements. Here’s why. First if all we don’t know the long-term effect of weight-loss supplements on the body. How do weight-loss supplements affect the liver? How do weight-loss supplements affect the kidneys? Secondly, they can’t be used forever, so what happens when you stop? People tell me all the time that they will use them until they drop the weight, and then they will stop. However, when they stop the weight returns, usually with some interest. Losing weight is hard for most people. However, keeping it off can be a challenge, especially if you don’t learn how to do it without the help of weight-loss supplements
Are the data underlying the U.S. dietary guidelines flawed?
U.S. government-issued dietary recommendations continue to evolve over time. In a special article published in Mayo Clinic Proceedings, an obesity theorist and cardiovascular health researchers claim that the main source of dietary information used by the U.S. Government’s 2015 Dietary Guidelines Advisory Committee (DGAC) is scientifically flawed because the underlying data are primarily informed by memory-based dietary assessment methods (M-BMs) (eg, interviews and surveys). In an editorial response nutrition experts suggest that the purported flaws are well-appreciated by nutritional researchers and can be mitigated by using multiple data sources, resulting in valid data.
The data under scrutiny come from the “What We Eat in America” and the National Health and Nutrition Examination Surveys (WWEIA/NHANES), a five-decade long study of American’s diet and exercise behaviors. In this case the standard M-BMs employed include asking participants to recall what they consumed during the last 24 hours (24HRs) as well as completion of food frequency questionnaires (FFQs). It is the authors’ contention that these data suffer from five major and potentially fatal flaws.
Be Consistent and Lose Weight
One of the hardest things in life is to become consistent with something. However, if we want to lose weight, we will need to be consistent with doing it. We can do this by developing good habits. Habits are things that we do consistently without thinking or sometimes even realizing it. We develop habits by doing something over time. Since bad habits are usually more fun than good habits, we tend to gravitate towards them.
If we want to be consistent with doing things that allow us to lose weight, we need to want to do them. They cannot be considered a chore. They cannot be considered work. They, in reality, should be considered fun. They should be considered a game.
The Mortal Enemy of Weight Loss Is…
Not saturated fat.
Not big pharma.
Not big government.
Not Coca Cola, Pepsico, Mars, Lays, or any other billion dollar frankenfood conglomerate.
Current BMI tests underestimate obesity in teens with disabilities
New approaches, based on body mass index (BMI) or other simple measures, are needed to improve assessment of obesity in adolescents with physical disabilities, report experts. Obesity is a major problem in children and adolescents with mobility limitations, but standard assessments tend to underestimate it, according to the new research.
Gut hormone-based medications alter how the brain responds to food
Gut hormone-based medications used to treat diabetes, such as GLP-1 receptor agonists, have also been shown to reduce body weight. Researchers have been working to understand how. A new study sheds light on how GLP-1 receptor agonists alter the brain’s response to food, possibly reducing cravings and increasing satisfaction while eating.
Garlicky Mushroom Cavatappi Pasta Recipe: A Love Story
Do you remember the Book-It program? It’s Pizza Hut‘s program for rewarding kids for reading. I crushed Book-It. I mean, in first grade, I had piles of those free Personal Pan pizza coupons stacked up at home. About once a month, mom would take me to the neighborhood Pizza Hut to collect my prize. You were only allowed one topping. One.
Here kids, here’s a whole bag of Skittles, now let’s just eat one. Say what?
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I love starting my weekend with a trip to the farmers market. I may start the day overwhelmed by my to-do list, but everything slows down as I start to walk past the tables of vibrant produce, local honey, and artisanal breads and cheeses. Connecting with your food and those who produce it makes you pause, breathe, and appreciate the great gift of real food. You know you’re doing something better for your body and planet by going fresh and local.
However, you can’t take for granted that everything at your local farmers market is good for you and the planet. Supporting your local farmers market can provide better quality produce and be beneficial to the environment and local economy. However, it is not a guaranty that the produce is free of pesticides, meets safety standards, or that the product is actually from a local source. If you’re not taking the opportunity to get to know your farmer you may not be getting what you bargained for. Here are some questions to ask at your next (or first) farmers market visit.
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10 SIMPLE Drinks that Improve Weight Loss
Yeah, particularly when talking about increasing your metabolism and helping fat loss, what’s in your glass is as significant as what’s on your plate.So, here are some pretty perfect weight loss drinks to improve your quality of life and achieve the ideal body.
Obesity Overload: United Kingdom Edition
First off I would love to say, “hello” to all of my readers and say that I will be doing a United Kingdom Edition, or the British version of Obesity Overload. I was wanting to stretch out my roots for the Obesity Overload blog. I know that I have readers worldwide, but I wanted to give tips on how to conquer obesity where people are at, not just in the United States of America.
It is quite difficult to work out and to stay fit in a country that endures rain on a somewhat constant basis. Have you ever wondered what has made England fatter than it has been in the past? We will give you some tips and help you guys and gals lose weight quickly and in an
4 Things Kristie Did to Lose 65 Pounds + Her 5 Day Meal Plan
At 221 ½ pounds Kristie now weighed the same as the heavyweight champion of the world. She couldn’t believe it! She’d been struggling with weight since middle school, but this was too much. So she joined TOPS (Taking Pounds Off Sensibly) and proceeded to lose and gain the same pounds over and over again. Finally she decided, “I’m just going to be overweight and I’m fine with that.”
Then, a couple of years ago, Kristie went in for her yearly physical. When she got the results she was left feeling overwhelmed and hopeless. Everything was too high…her weight, her sugar, her cholesterol, even her blood pressure. Facing a lifetime of popping pills brought her to reality. No way was she going to do that! So, she told her doctor, “Let me try to do this on my own first.”
She left knowing she had to do something. But what? For lack of a better plan she rejoined TOPS. This time a couple of friends, Billie Jean and Margie, came with her.
Once again she started losing and gaining. But this time she didn’t quit. Kristie had made a New Year’s resolution to lose weight no matter what. She didn’t care how long it took or how slow the process. Whether it was half a pound a week, a quarter of a pound a week, it didn’t matter. She was going to lose weight.
Billie Jean, Margie, and Kristie started searchin
Changes Coming, for the 100th Time
Breakfast is something I have figured out, and I know what is best for me even if I don’t always do it. If I eat mainly carbs in the morning, I feel like crap. Sluggish, kind of half sick. I used to eat things like oatmeal or whole wheat toast for breakfast, but in the past five years or so those things just make me feel unwell. I suspect it has to do with blood sugar, which is probably not as level as it used to be, with age and obesity. The breakfasts I can eat now that make me feel good are protein-rich and low to moderate carb. I do fine with a simple protein shake, a Greek yogurt that isn’t sugary, eggs and fruit, or my favorite: bacon (or sausage) and avocado with fruit (or sometimes with a bit of sweet potato). I feel great on those breakfasts. If I just stick with those, it’s a good start to my day.
Lean despite many calories
Scientists have identified an enzyme in mice that is involved in obesity and metabolic disruptions associated with it, such as type 2 diabetes. When the investigators turned off the enzyme in experiments, the animals did not gain any weight despite being fed a diet that was rich in fat and caloric content. Furthermore, they did not develop diabetes. So far, however, there is still not much evidence that this mechanism also plays a role in humans.
[Note, on our weight loss page there is a product that does just this in humans. The videos are pretty amazing, and this really does work.]
Over 95% of the world’s population has health problems, with over a third having more than five ailments
Just one in 20 people worldwide (4·3%) had no health problems in 2013, with a third of the world’s population (2·3 billion individuals) experiencing more than five ailments, according to a major new analysis.
Daily sugar-sweetened beverage habit linked to non-alcoholic fatty liver disease
daily sugar-sweetened beverage habit may increase the risk for non-alcoholic fatty liver disease (NAFLD), researchers report. NAFLD is characterized by an accumulation of fat in the liver cells that is unrelated to alcohol consumption. NAFLD is diagnosed by ultrasounds, CT, MRI, or biopsy, and many of the approximately 25% of Americans with the disease don’t experience any symptoms.
Moderate exercise helps prevent gestational diabetes, reduce weight gain during pregnancy
Women who exercise during pregnancy are less likely to have gestational diabetes, and the exercise also helps to reduce maternal weight gain, finds a study. Gestational diabetes is one of the most frequent complications of pregnancy. It is associated with an increased risk of serious disorders such as pre-eclampsia, hypertension, preterm birth, and with induced or caesarean birth.
Eating less during late night hours may stave off some effects of sleep deprivation
New studies point to clues for how to offset cognitive deficits and weight gain associated with sleep deprivation by altering timing of meals and snacks
Eating less late at night may help curb the concentration and alertness deficits that accompany sleep deprivation, according to results of a new study from researchers at the Perelman School of Medicine at the University of Pennsylvania that will be presented at SLEEP 2015, the 29th annual meeting of the Associated Professional Sleep Societies LLC.
Can your diet shape your mental health?
Only recently have scientists begun to explore the relationship between nutrition and mental health. While the science is relatively new and much of it limited to observational studies that do not prove cause and effect, so far the findings are consistent and compelling: What you eat – and don’t eat – can have a powerful impact on mental health.
According to the Canadian Mental Health Association, one in five Canadians will experience a mental-health condition such as depression, anxiety and bipolar disorder in his or her lifetime. Among other factors that contribute to mental illness, our changing diet is thought to play a role. In a 2014 paper published in the Journal of Physiological Anthropology, Australian scientists said the transition away from the whole-foods diet our grandparents ate – one based on nutrient-rich vegetables, fruits and whole grains – to a steady fare of nutrient-poor, high-calorie and highly processed foods has been associated with increases in depression and other mental disorders.
Key to maintaining muscle strength while we age
What causes us to lose muscle strength as we age and how exercise can prevent it from happening has never been thoroughly understood, but McMaster University researchers have discovered a key protein required to maintain muscle mass and muscle strength during aging.
This important finding means new and existing drugs targeting the protein may potentially be used to preserve muscle function during aging.
The Benefits of Having a Partner in Fitness
Some people love to go it alone when they workout. Being a lone wolf might not be the answer for you.
It’s too easy to make excuses, to go back to bed, eat that piece of cake, or skip your exercise routine. It’s time to consider having a partner in fitness. The payback will be worth it when you have someone else who is cheering you on and counting on you.
There are many perks of having a workout partner. Not only is it more motivating, but you also have someone to spot you on your lifts, to keep you engaged and someone to just talk to in between sets. When workouts are fun, you’re more likely to not skip them.
How to Stay Motivated When Doing Something New
Before you begin looking for ways to stay motivated when forming a new habit, you need to have a specific type of change in mind. It’s difficult to commit to an abstract goal. For example, saying, “I’d like to lose weight” is a little too vague.
You need to be specific amount the number of pounds you want to lose and the time frame you’re going to give yourself to establish new dietary habits.
This is not only going to help you stay on track, but also help you achieve your goals in the long run.
Instead of telling yourself that you’re going to run 20 miles a day, tell yourself you’re going to run 5mins the first day. Running 20 miles a day is such a ridiculous goal that you’re going to get so tired on the first day, you’ll never want to run again. See how that can mess you up?
This can also be applied to any of the new habits you want to build.
Six Machines at the Gym You Really Don’t Need
Because no two bodies are the same, various parts of exercise equipment work differently on different people. That’s why there are some machines at the gym that you should stop using. In fact, injuries from using gym equipment has increased by 45 percent. If you’re worried about which exercise machines are more prone to be harmful, here are some machines that you should avoid.
Abdominal Exercise Machines
The most uncomfortable exercise machines are the abdominal ones. Also known as the ab machines, these machines can hurt your spine. Beware of false claims that you need to focus on the abdominal exercise machines for losing stomach fat or getting rid of love handles. Regardless of the number of exercise repetitions done of these machines, they’re ineffective in trimming stomach fat of losing those unsightly love handles. What you need to do is use abdominal exercise designed for more than only working your stomach.
Stick to crunches, sit ups, leg lifts, side bends and the hundreds of other ab exercises that don’t require a machine. These work better anyways.
Why It’s Important to Set Realistic Goals for Yourself
Rome wasn’t built in a day. The same holds true for your fitness goals. Whether you want to lose weight, get in shape, or run a marathon, you can’t expect it to happen overnight. You need to set goals for yourself that are obtainable. Otherwise, you can set yourself up for failure if you set the bar too high at the beginning.
As you make progress, you can work toward your next goal. With persistence, you will accomplish what you set out to do when it comes to your health and fitness.
Why it’s Important
Giving up is not some unique thing that happens to the worst of us. Almost everyone gives up on something at some point. One of the biggest reasons why is because they bit off more than they could chew.
Setting a goal of climbing Mount Everest as your FIRST mountain without any experience or training sounds stupid right? Of course, yet so many of us do it proverbially. We get this ridiculous notions stuck in our heads that we should run a sprint before we even know how to crawl.
Then as soon as the first obstacle hits us, which it will, we get discouraged and give up because it’s not as easy as we thought.
This is what happens so many times, I see it with so many people, and especially with fitness related goals.
Some Tips to Stop Emotional Overeating
It’s a well-known reality that thirst can sometimes feel to our bodies like hunger; this is why it’s recommended that those trying to cut calories drink a glass of water before eating to see if that satisfies the craving. In a similar vein, we can feel hunger—or we can simply want to engage in the act of eating—when the need isn’t related to the fullness of our stomachs at all.
If you’re feeling stressed, drained, empty, or any number of other strong emotions, the temptation can be to make it feel better by indulging in an extra plate of nachos or a late-night chocolate chip cookie binge.
If you regularly find yourself eating even after you feel full, rewarding or soothing yourself with food, turning to food when you don’t feel you can talk to anyone, or simply feeling powerless over your own reaction to food, you may very well be an emotional eater.
The good news is, there are several ways you can break free of that pattern and reestablish a healthy relationship with food.