Month: October 2015

Categories
Lifestyle

9½ Reasons You Should Sleep In The Buff

According to a recent study, only 8 percent of adults sleep naked. The rest of us either sleep in pajamas (74 percent) or “something else.” If you’re not among the 8 percent, here are 9 ½ reasons why you should donate your PJs and anything else you wear to bed at night to the nearest thrift store.

1. You’ll sleep better.

Your body temperature drops a little as you fall asleep and climbs back to normal when you wake up. Those cooler temperatures stimulate production of melatonin, a hormone that regulates your sleep and wake cycles and helps you sleep more deeply. Wearing PJs can increase your body temperature, which reduces melatonin production and can keep you from getting the most restful sleep possible.

2. You’ll burn more calories.

People who sleep in cool environments produce more brown fat. Sounds disgusting, but brown fat is actually good for you; it helps you burn calories, which generates heat. Just don’t go too far with this. You want to be cool, not cold.

3. It’s good for your boys.

As you’ve probably noticed, your testicles live outside your body–and there’s a good reason for that. The testicles manufacture sperm, but to do their job right, they need to be about three degrees cooler than the rest of you. According to a recent study done at the U.S. National Institute of Child Health and Human Development, men who wear boxers during the day and nothing at night have 25 percent less damaged DNA in their sperm compared to men who wear briefs during the day and at night. Those tighty-whities heat up your balls and cook your sperm. Something to consider if you’re planning on having kids at some point.

4. It’s good for your relationship.

In a recent study of more than 1,000 people in the UK, 57 percent of nude sleepers said they’re happy in their relationship, compared to 48 percent of PJ sleepers and 43 percent of nighty wearers. People who wear onesies (those full-body PJs with feet) were the worst off, with only 38 percent saying they’re happy.

5. It reduces stress.

Cooler temperatures suppress production of the stress hormone cortisol. As a result, you wake up more alert and relaxed. Skin-to-skin contact, which you’ll get a lot more of when you go commando, triggers the release of a hormone called oxytocin, which is essentially the opposite of cortisol. Oxytocin lowers your stress and anxiety levels, reduces your blood pressure, and boosts your immune system.

6. It’s cheaper.

Have you looked at the price of PJs and onesies these days?

7. It’s good for the environment.

We don’t know exactly what the carbon footprint of a set of PJs is, but if you don’t wear them, you’ll save water, gas, and/or electricity. Plus, you won’t be putting a bunch of detergent into the water supply.

8. It could keep you from becoming a hermit.

If you’re a PJ or onesies kind of guy, once you’re dressed, chances are you’re not going to go out for a beer with the guys. But if you sleep au naturel, you won’t get ready for bed ’til the very last minute.

9. It’s good for your skin.

Sweat and belly button lint build up when you wear clothes. Letting your privates and the rest of your skin air out helps keep everything fresh. In addition, cooler temperatures increase production of growth hormones that repair skin and replace dead cells. That explains why they call it “beauty rest.”

9½. You may get more sex.

Just imagine: skin-to-skin contact, oxytocin (which makes you feel warmer and cuddlier), a satisfying relationship, a relaxed demeanor, a few extra dollars in your pocket, an active social life, and a nice complexion. There’s only one place that leads. Just make sure you’re not wearing anything when you get there.

Categories
Nosh

The Truth About Calorie Splurges

When you decide to buckle down and eat healthy, you’re probably full of motivating thoughts and good intentions. You think, I am finally going to do this! Let’s go. (By “this,” I mean, drop the last 10 pounds, get your body in tip-top shape, cut out your sugar addiction, etc.)

And the first few days, you’re totally good. You start getting into a routine of taking healthy lunches to work with apples and lean turkey, instead of your typical bagel with cream cheese and leftover candy from the Halloween party. You’re choosing the salad at dinner instead of the creamy, cheesy soup. Basically: you’re slaying it (go you!).

Until the big, bad weekend rolls around. Maybe you have one too many drinks, and wind up indulging in an extra large plate of fries while out with your friends. Or perhaps you throw a birthday party for five-year-old son, and end up having a slice (okay, two) of that delicious chocolate cake. Or maybe you accidentally plan brunch with your BFF, late lunch with your parents and date night with your S.O. — all in the same day.

And then, you’re freaking out. Three restaurant meals in one day feels sets off the mental fire alarms. The double-dose of chocolate cake causes internal panic. The french fries (not to mention the alcohol) feel like you’ve just wrecked your healthy regimen in one fell swoop.

Before you contemplate falling off the wagon, I’d like to direct your attention to the science of the calorie splurge.

How We Think About Calories and Weight

Since we became aware of the “calorie,” way back when we were kids or teens, we’ve been taught that our bodies run on a “calories in, calories out” kind of formula.

You consume a certain amount of calories in a day. But your body expends a certain amount of energy at rest, just through normal internal processes, which is your “base metabolic rate” or BMR. From there, subtract the amount burned through exercise and movement, and you’ve got a positive or negative number.

So the logic goes, if you’ve created a calorie deficit, you lose weight. If you have a surplus of calories, you gain. If you break even, you maintain your weight. Fairly simple. But not exactly how the body works, likely, according to science

The Research on Calorie Splurges

Let’s take you back to the weekend dietary madness. (Simply choose whichever incarnation looks like something you might encounter.) What do you feel? A creeping sense of panic? A lurking sense of guilt? Here’s why you shouldn’t worry, nix the hopelessness and stay on that wagon.

In a study of 80 participants out of the University of Cornell, scientists discovered that those who splurged on weekends were more likely to lose weight over the course of about a year. Through daily morning weigh-ins, the researchers discovered that the group that lost weight generally saw their highest weights of the week on Sundays and Mondays and their lowest weights on Fridays and Saturdays. This means that the weekend splurges actually helped the participants drop pounds — as long as they hopped back on the healthy train for weekdays. The group that gained weight didn’t seem to have a noticeable high or low weight throughout the week.

This is supported by research from the National Institutes of Health. A couple awesome physiologists created a model to simulate how the body’s feedback system responds to calorie fluctuations. To summarize, they basically forced the model to consume calories like a normal person might, with fluctuations of 30 percent, and found that body weight remained relatively constant.

Over a period of roughly 10 years, the NIH researchers found that body weight only changed by about 2 percent. So in a 140-pounds woman, for instance, that might mean a fluctuation from 137 to 143 pounds max. The theory? If you try to eat generally healthy, and you occasionally splurge, your body will compensate. If you want to stick to 2,000 calories a day, and one day you see a 500-calorie boom, you’ll likely consume 500 calories less on another day. In the long-term sense, it all cancels out.

Bottom Line

There are a couple takeaways here. First of all, cheat days actually help your diet. If you continually deprive yourself of the foods you enjoy, avoiding them and mentally demonizing them, then you will not be able to sustain a long-term healthy regimen. You will begin to feel as though you’re cheating all the time, every single time you break down and take a bite of something remotely questionable, and your diet goals are just wishful thinking. This is the sort of approach that causes one to fall off that almighty wagon.

So indulge every once in a while. For instance, the WHO recommends keeping calorie intake from added sugars to under 10 percent (5 percent for optimum benefits). This totally allows for a mini splurge a day, within the context of your normal diet and regular caloric intake — so break out the post-dinner dark chocolate!

The other major point? When you truly “splurge,” break the bank and create a calorie surplus, it’s no longer acceptable if it’s frequent. Think about the research on weekend splurges. If you have the monster cookie or a serving of fries on Friday and Saturday, you might consume 2,200 calories on those days. But if you go back to greens and lean protein from Sunday through Thursday, then you might consume just 1,500 calories per day. Now, you’re looking at an average of 1,700 calories a day — which is still enough for weight maintenance, even steady weight loss with the right workout regimen.

So, “cheat days” aren’t cheat days if they are happening four or five days a week (then it’s probably just an unhealthy regimen) — but as long as you counter a day or two of higher calorie totals with otherwise healthy eating and exercise, you can still have your cake and eat it, too. Don’t sweat the small daily splurges or the occasional indulgent day. Science says it’s totally cool.

Categories
Sweat

The Ins and Outs of Exercise Environment

We all know exercise is essential to leading a healthy lifestyle and achieving our fitness goals. Whether you frequent the gym, or prefer to spend your time running or riding outdoors, your regular workout routine helps you to stay in shape, slim down, and be more energetic.
But when it comes to deciding which environment offers a better workout, there are decidedly two schools of thought. For some, the gym is the best place to focus on your all around fitness, while others can’t imagine exercising in the stuffy confines of a building. Which group is right? Lets take a look.

The Benefits of Exercising Indoors

Working out indoors is without a doubt a very different experience from exercising outside. The regulated environment of a gym removes certain variables that can have a direct impact on your performance, such as temperature, humidity, and wind speed. With those weather conditions no longer a factor, the workout becomes a bit easier, although some would say it is also more pure. The gym environment remains relatively constant, so there is less fluctuation in pace and intensity, which results in a more consistent level of performance overall.
Additionally, if you live in an area where air pollution is a major concern, working out indoors is probably a better option. Lots of pollutants in the air can cause asthma or induce allergies, which are obviously detrimental to your cardiovascular health. Exercising in a gym will help prevent that from happening however, which is reason enough for many to stay inside.
Many people also find the gym to be far more convenient since it provides so many types of workout options in one location. They can drop by at a time that works best for their schedule and focus on cardio, weight, and resistance training all in one spot. When you exercise outside, you sometimes need to find creative ways to mix things up.
Finally, going to the gym tends to be a much more social experience too, which can serve as a form of motivation on those days when you just don’t feel like being there. If there is a chance you might see friends or family however, it can be a great incentive to go to your workout.

How do the Outdoors Stack Up?

On the other hand, exercising outdoors brings its own set of benefits. For instance, when you work out outside, your body gets more exposure to the sun, which results in a higher production of vitamin D. This can greatly contribute to your overall level of health, as vitamin D can lower your blood pressure, prevent osteoporosis, and strengthen the immune system. There have even been studies that have shows that it can be extremely helpful at warding off some forms of cancer.
Exercising outside can also have a dramatic impact on your state of mind too. Studies have shown that spending time outdoors leads to more feelings of happiness, reduced levels stress, and lower cases of depression as well. Additionally, going outside can also lead to more energy too, which comes in handy not just when you’re exercising, but in other aspects of your life too.
One of the added benefits of working out outdoors is that you’ll burn more calories as compared to doing the same exercise at the gym. That means that if you run five miles outside you’ll end up working harder than if you did that same distance on a treadmill for example. This can lead to trimming down and toning up at a faster rate.
Finally, working out at the gym can become a boring, mind-numbing affair, which can ultimately lead to the downfall of just about any exercise programs. But mixing up your routine by heading outdoors and running or cycling new routes can add plenty of variety. This will not only help to keep things fresh, but it is good for maintaining motivation too. The key to any successful workout plan is to stay disciplined and focused, and exercising outdoors can play a key roll in achieving that.
As you can see, there are some good arguments in favor of both exercising indoors and out. Which one works best for you generally comes down to your own personal preferences, but any well-rounded fitness routine probably incorporates some of both options. After all, when it comes improving our fitness, why would we want to limit ourselves to just a few choices?

Categories
Sweat

Don't Let Cold Weather Slow You Down This Season

With the cold weather quickly approaching it’s important to have a fitness routine in place to carry you through the winter. Regular physical activity has been shown to help strengthen your immune system, which in turn will help prevent a wide range of potential health issues that can rear their ugly heads during the colder months.

Before you jump off the treadmill, remember there’s no reason to put your fitness routine on hold once the cooler temps kick in.

Here are a few tips to keep you safe, warm and active as the days get colder.

Dress in Layers

Dress for the colder temperatures and there will be no complaints! Start off wearing enough clothing to comfortably move, but to also keep you warm. Layering is important for any form of winter exercise, but don’t start off too bundled up. Once your body warms up from movement make sure layers can be easily removed and either stored in a safe place or tied around your waste. Find clothing that will keep the sweat away from your body so you’re not soaked during your workout. If you’re exercising in the dark, reflective gear is essential.

Take Up a Winter Sport

If running in the sand and playing beach volleyball are your thing during the summer, transitioning to a winter activity will be a breeze. If the snow coverage is going to be as extreme as predicted, any snow sport is a fun exercise fix. The white stuff actually increases your calorie burn per step. So maybe it’s time to take up snowboarding, snowshoeing and skiing. Any winter activity is a great ways to spend outdoor, quality time with your family.

Drink Plenty of Water

You might not feel the need to drink as much as you do during the warmer months, but staying hydrated while exercising in the cold is just as important. Make sure you have a full reusable bottle filled with water nearby before, during and after any form of exercise. It’s hard to imagine, but you can become just as dehydrated in the cold temperatures from sweating, rapid breathing, and the dry air and wind.

Establish a Routine

Make fitness part of your weekly routine by setting aside a specific time for your workout. Add it to your calendar as you would any other appointment. That way you’ll be more likely to stick to your goal.

Find a Buddy

Exercise with a friend who enjoys the same form of exercise. Establish a routine and plan days and times to meet. You’re more likely to show up if someone’s waiting for you. Encourage each other and provide support when needed.

Dry Out Wet Shoes

If snow or slush are covering the ground your shoes are bound to get soggy. No need to panic. It’s simple to dry out wet shoes. Loosen the laces and remove any inserts. Stuff the shoes with newspaper and place them near a fire or in a warm spot in your home. This will speed up the drying process.

The most important tip of all is to get out there and have fun! Find something that you enjoy and stay with it. You’ll be more likely to stick to your goals and routine if you’re doing something that you love.

Categories
Sweat

7 Different Squats For 7 Different Reasons

Not All Squats Are Created Equal

When you say the word “squat,” I picture a person squatting with an Olympic bar on their back, but that is not the only kind of squat out there. There are so many variations of squats that all work the body in different ways.

Here are some of my favorite ways to squat.

#1 Air Squats for Conditioning and Toning

Air squats are just squats without weight. You are literally just squatting the air. Air squats are often done quickly and powerfully to increasing intensity for conditioning, endurance, and cardio. The greatest thing about an air squat is that it doesn’t require any equipment and can be done anywhere. How many repetitions can you do in a minute? Give it a try!

Quick How-To: Stand tall, maintaining good posture, with feet hip width apart, and toes turned out slightly. Keeping your body upright, lower yourself by pushing your hips backward and bending at the knee. Bring your hips down slightly lower than your knees before returning to a stand. Drive your body back upward by pushing off your heels to really engage your glutes (bottom). Perform each repetition with full range of motion as fast and fluidly as possible without losing form.

Tip: Do not let your knees travel past your toes and do not let your back round.

#2 Jump Squats for Power and Cardio

Turn those air squats into jump squats by blasting your feet off the ground for each calorie-burning plyometric rep. (Plyometrics is just a fancy word for jumping.) Your heart will race, your skin will sweat, and you’ll be melting fat while you sculpt muscle. Who doesn’t want a chance to burn fat and tone up at the same time?

Quick How-To: This exercise is performed exactly like an air squat. The only difference is you are using more explosive power in your quads and glutes to drive your body up off the ground at the end of each rep (gym slang for repetition). So, instead of starting and ending in a standing position, each rep will start and finish with your body fully extended (legs straight and body upright) in the air. As soon as you land softly on the ground, you will immediately descend back down into another squat to continue the exercise.

#3 Overhead Squat for Flexibility, Form & Core Strength

Oftentimes, people don’t know exactly how to do a proper squat in the beginning. Overhead squats can help you discover any tight or weak muscles that may be preventing you from squatting correctly. Plus, it is amazing for strengthening the core too.

Depending on your skill level, an overhead squat can be performed with a variety of different tools like PVC pipe, dowel, or Olympic bar. You can even practice the overhead squat with your hands overhead without any weight. The more flexible your shoulders and hips are, the easier it will be to maintain good posture during all variations of squats.

Quick How-To: Start this exercise by standing up straight and tall with the bar directly overhead using a wide grip (almost twice as wide as a normal grip). Keep arms locked out above the head for the entire exercise. With legs hip width apart and toes slightly pointed outward, slowly lower your body down the same way you perform a proper squat, descending at the hip and pushing your knees outward. The goal is to keep your torso upright and bar centered over the head in line with your ears, shoulders, hips and heels. You eyes and head should remain facing forward during the entire range of motion.

Tip: If your bar comes too forward, you either need to widen your grip or improve shoulder mobility. Tightness in the ankles and hips can make it difficult to complete full range of motion while keeping your heels planted on the ground and maintaining an upright posture. The more you do this exercise, the more flexible you will get.

#4 Back Squat for Strength and Sculpting

Once you have your form down, you are ready to add some weight. The back squat is your traditional weighted squat using an Olympic bar, plate weights, and squat rack. This exercise is a staple exercise for any strength routine. It’s not only excellent for strengthening and toning the glutes and legs, but it also strengthens the core. If you want a shapely bottom and nicely developed quads (thighs), this exercise is a must.

Quick How-To: Start the exercise standing in a squat rack. Load the weight onto your shoulders, slightly below the neck. You will perform the squat using the same form as an air squat, maintaining an upright torso as you descend, driving back up with your heels. This exercise is done more carefully and slower than an Air Squat or Jump Squat since the focus is more on strength than speed or conditioning.

#5 Plié Squat for Inner Thighs & Glutes

Skip the Inner Thigh Machine and grab a kettlebell for plié squats instead. This ballet-inspired exercise is an awesome exercise to stretch, strengthen and tone your inner thighs. They also work the glutes in a totally different way. Believe me, you’ll feel the difference.

Quick How-To: Stand with one kettlebell or dumbbell weight in both hands. With feet wider than hip width apart and toes turned out about 45 degrees, descend as low as your flexibility will allow while keeping the back straight, body upright and face forward. Drive back up to a standing position, pushing off the ground with your heels.

#6 Single Leg Squat for Tone Thighs and A Perky Bottom

Before you totally freak and think “I can barely do a squat using both legs, much less one leg”, don’t fret. I will give you some tips to do this exercise no matter what your limitations are. Why are single-leg squats (also called pistol squats) so special? Since working out using one leg requires more balance and stability, one-leg exercises engage muscles you don’t normally use when you have both legs to stabilize you. If you’ve never attempted them, you will be amazed how different it feels compared to a regular squat–all because we just took one leg out of the equation.

Quick How-To: Start standing with feet hip width apart. Lift one leg up and extend it out forward. Your flexibility will determine how straight and high you’ll be able to stretch your leg out in front of you. Using your weight-bearing leg, lower yourself down just like you would a normal squat and return to a stand while remaining on the one leg. Try not to put your other foot down between reps.

Tip: If you are unable to complete full range of motion, use a chair or bench to assist you. Instead of starting in a standing position, start sitting and stand up using only one leg. Remaining on one leg, descend back down toward the chair but only touch the chair before repeating the exercise.

#7 Thrusters for Time Crunches

What if you can work more muscles in the same amount of time it takes you to squat? Wouldn’t you want to do that, especially if you are crunched for time? Thrusters combine a squat with an overhead shoulder press for a killer full body workout. Thrusters work the shoulders, upper back, core, legs, and glutes. Not only does this exercise strengthen your entire body, it will also get your heart rate up like crazy. Prepare to get winded and sweat like a pig – but don’t worry, this exercise will make you look like a fox in no time.

Quick How-To: Using a squat rack and an Olympic bar, stand facing the bar with feet hip width apart. Pick up the bar with palms facing out and bring it in front of your shoulders to your chest . Keeping the bar at chest level, descend at the hips like a normal squat. At the bottom of the squat, powerfully drive upward, using your momentum to help thrust the weight overhead (like a shoulder press) as you stand. Return the weight to your chest and repeat the exercise.

Categories
Nosh

These Expiration Dates Have Their Own Version Of the 5-Second Rule

Foods can contain a wide variety of dating, from sell-by to best If used by to expiration dates. Many Americans end up using these dates as concrete indications of when foods should be thrown out. But chucking foods while they’re still eatable is a waste of resources and in fact leads Americans to throw out40 percent of the food they buy. Let’s take a closer look at how you can cut back on food waste while at the same time, staying safe.

The Purpose Of Food Dating

Food dating has a variety of purposes. It helps stores decide how long they can sell a product and it helps consumers choose the best quality foods. When foods are handled correctly, they can often go well past the product’s date and still be safe to eat. With the exception of baby formula,food dating is in fact voluntary at the federal level, though many states do require it.

Food dating comes in a wide spectrum of forms:

– Sell-by means you should buy the product by a particular date

– Best if used by is the date that’s recommended for the best taste and quality

– Use-by is the last date of peak quality

– Expiration date is the last date a food should be eaten or used

If food develops an off-odor or the appearance of spoilage, it should be thrown out, no matter the expiration date. Additionally, make sure your refrigerator is set to40 degrees F so that food can safely be stored.

Product coding is usually found on shelf stable foods. Its purpose is less for food spoilage and more for tracking purposes when foods are recalled. These codes are also a requirement for interstate commerce, or selling products across state lines.

The Real Expiration Dates

Many foods can be eaten wellafter their expiration or sell-by dates, though the sniff test is still important. Eggs, for example, can be eaten 3 to 5 weeks after the day they were packed, which is usually beyond the expiration date. Poultry, ground meat, and ground poultry can be stored for 1 to 2 days and beef, veal, pork, and lamb can be stored for 3 to 5 days. Milk is usually fine a week after the sell-by date. Bacon and hot dogs are good for two weeks, 7 days if opened and luncheon meats are fine for 2 weeks or 3 to 5 days if opened.

Canned foods can last an eternity, especially if they’re stored in a cold, dark place. Make sure that the area isn’t damp, which can erode cans and cause them to spoil faster than usual. Your Depression era grandmother was right to store a year’s worth of food in the cellar. While you might not want to live on canned pears and Spaghetti O’s, you could for a long time if you had to. Acidic canned foods like tomato sauce keep for 18 months while low acid foods like green beans can last up to five years. Cans that are bulging from spoilage should be discarded immediately. If you’ve canned foods yourself, even though they don’t have an expiration date, they don’t last as long as manufactured canned foods.Home canned foods can be stored for one year.

Stop Wasting Food

Food waste is a big problem in the U.S. As I said above, Americans waste 40 percent of the food they buy. We throw away$165 billion worth of food annually. I said billion, not million. Reducing this food waste by just 15 percent would feed some 25 million Americans. Knowing what you now know, reducing food waste is easier than ever.

Perishable foods can last months longer if they’re frozen before the expiration date. For the most part, if foods look and smell fresh, they are likely still fresh. Furthermore, resist the urge to overbuy, especially when it comes to foods like dairy, bread, produce, seafood, and meat. These foods are not only expensive, they don’t last as long so when they go bad you end up wasting tons of cash.

Food dating is meant to help manufacturers, store owners, and consumers, but it’s not set in stone. You’re the best judge of your food’s freshness.

Categories
Sweat

Success Breeds Success: How To Capitalize On Weight Loss Victories

The taste of victory is sweet in life and in weight loss. To see the scale move downward and stay there is a true success. However, many people fail to reach their weight loss goals. One of the reasons for this is that they fail to celebrate small victories and keep moving forward. Here are some suggestions that helped me capitalize on every weight loss victories and persevere until I reached my goal.

First of all, I want you to think about this phrase as you read this article:

Success Breeds Success

What about that phrase rings true? When I consider the phrase I think about people who have achieved great successes. I think about athletes like Serena Williams, Michael Phelps, and Usain Bolt. They didn’t just quit after winning one event. They each kept working hard and built upon early successes.

Weight loss is very much like that. When you begin to have success, the worst thing you can do is give up and go backward. If you do, you will never reach your goals. That’s one thing I can promise you.

I used to be guilty of losing a few pounds and slacking off. Or I would lose some weight, blow my diet over a holiday, and give up completely. It seemed as though I couldn’t keep moving forward losing weight after an initial drop on the scale. Nor could I move forward after achieving another success like fitting into a smaller size dress, saying “No,” to a dessert, or getting myself out of bed to exercise.

If this describes you, here are concrete ways to keep moving forward after some measure of weight loss success.

1. Record Your Successes

What did you do last week? The week before?

It’s hard to remember all the things that happen in your life. It’s the same with weight loss. One week you may lose 2 pounds and then none the next week. If you don’t write down successes, you may forget them.

Grab a notebook or use the note taking app on your phone to record all the weight loss successes you have. Include successes such as:

– Pounds lost

– Inches lost

– Social situations managed without overeating

– Making lower calorie versions of favorite recipes

– Exercising

– Wearing more fitted clothing

2. Remind Yourself Of Your Ultimate Goal

Complacency is a common problem in weight loss. It’s really easy to rest on your laurels and assume that you’ve got this weight loss thing under control.

Avoid this tendency to get complacent by keeping your ultimate goal in mind. Write down your goal weight in places where you can see it, keep track of how many more pounds you have to lose, and remind yourself of why you started your diet in the first place.

3. Don’t Minimize Small Losses

It can be really frustrating to lose half pound a week but every little bit ads up. I’ve heard people complain that they only lost a small amount of weight. If that’s something you do, instead of complaining, hold a couple of butter sticks in your hand and realize that two sticks of butter is half a pound. Over time, every half of a pound you lose adds up to big losses.

4. Recommit Regularly

If you were to begin learning to play an instrument or master computer coding, you wouldn’t master all there is to know in a week or two. You would realize that it was going to take time.

Weight loss is the same way. It takes time to master weight loss.

Recommit regularly to your weight loss goal. I used to look in the mirror most mornings before my walk and say to myself, “I can do this. I am doing this. I will reach my goal.”

Internalizing your recommitment to weight loss can help you during times when your weight loss feels impossible.

Categories
Sweat

Why Running More Won't Necessarily Help You Lose Weight

You’ve heard it time and time again. Running is one of the best ways to burn calories, get in shape, and lose weight. But sometimes even frequent runners find themselves hitting a plateau when it comes to shedding pounds, discovering that their workout routines aren’t helping them to trim down as much as they’d like, despite increasing their mileage and running more often. But running more isn’t necessarily the key to losing weight and here’s why.

Pace Matters

Many runners believe that by simply adding extra miles and time to their routine they’ll be able to cut more weight. But what they don’t realize is that if they run their current distances at a faster pace, they’ll actually burn more calories, allowing those stubborn pounds to drop away more quickly. That’s because the intensity of the workout has a bigger impact on weight loss than just time and distance. While obviously working out longer will help you burn extra calories, increasing your speed is often a better option than adding miles.

Your Body Needs Variety

There is no doubt that running can provide an intense workout, but over time your body will eventually get use to the demands that you put on it, making even longer runs seem somewhat routine. Adding extra miles won’t necessarily have the impact that you’re looking for, but changing up the workout certainly can. Once again, increasing intensity can help jump-start the metabolic rate, causing more calories to be burned. But adding some variety to your workouts can make a huge difference too. For instance, try a new route that adds more hills to your run, forcing you to work harder over the same distances. And for a change of pace, go to a track and run speed drills, focusing on sprinting rather than distance. Studies have shown that sprinters actually burn an incredible amount of calories with their shorter, more intense workouts.

Don’t Forget Your Diet

Runners burn a lot of calories, but many see that as an excuse to eat more too. It is important to not just think about how much exercise you are doing, but what kind of foods you are putting back into your body afterwards. Adding a few extra miles to your workouts can obviously be of benefit, but not if you think it gives you free reign to eat whatever you want afterwards. Be mindful of your diet, even as you increase your intensity and distances. Weight loss isn’t just about the calories burned, but also limiting the number you intake as well.

But Be Sure To Eat Enough Too

On the other hand, adopting a low calorie diet can actually prevent you from losing weight as well. That may seem counterintuitive, but as your body reacts to burning more calories than it is taking it, it will try to hold on to the fat stores it already has. This can result in less than satisfactory weight loss results. Be sure to eat lots of fruits and vegetables, don’t forget to hydrate, and limit your intake of refined sugars. A diet that includes plenty of carbs and protein, as well as low fat foods will provide the best results.

You’re Simply Running Too Much

Believe it or not, it is possible to simply run too much. Intense exercise puts a lot of stress on your body, which can result in hormonal imbalances that will have an impact on your ability to lose weight. Specifically, an increase in the production of cortisol can cause your body to take longer to recover, cause muscle tissue to break down, and lead to increased levels of fat. By actually scaling back the amount of running you’re doing, and take your rest days seriously, you’ll give your body more time to recover, and possibly end up burning calories more efficiently.

As hard as it may be to believe, running more isn’t always the answer when it comes to weight loss. But by watching your caloric intake, changing up the intensity of your workouts, and giving your body time to recover, you’ll find that it is still one of the best ways to shed those unwanted pounds.

Categories
Nosh

Don't Shrug Off Your Sensitivities–Especially Where Your Stomach Is Concerned

People are often surprised to find out that I gave up gluten not because I have an allergy but because I have a sensitivity. On the scale of sensitivities it didn’t rank especially high; the pharmacist who did my testing even told me it wasn’t high enough to worry about. But I gave it up anyway, and I found out that little sensitivity was definitely enough to cause me massive amounts of pain and fatigue.
Gluten wasn’t the only culprit, and in the years since I changed my diet I’ve found that other foods give me problems in different ways. Eggs cause me to break out. Dairy causes me some pretty serious gastric discomfort, yet neither of these showed up very high on the food sensitivity test.
There have been a lot of articles lately disparaging the idea of giving up gluten unless you have an actual allergy. Some doctors have even vocalized opinions that there is no such thing as gluten sensitivity; in fact, many don’t even consider food sensitivities at all. The attitude seems to be that if you aren’t having an allergic reaction you don’t have a problem. I have to disagree.
A single food sensitivity can cause a variety of symptoms, from a slight cough that can be ignored (for a while) to gastric discomfort, fully-body pain, and fatigue. When you combine multiple food sensitivities or continue to eat a food you are sensitive to in large portions on a regular basis, the result can be something that resembles fibromyalgia.
Food sensitivities are not life threatening, but over time they may threaten your way of life.
Although some doctors discount the idea of food sensitivity (or intolerance), studies indicate that possibly 30 percent of people suffer from some sort of food sensitivity. Here are a few signs that you may have a food sensitivity:
Eczema. Eczema is often linked to food allergies, but even when food allergies are not present it’s possible that your eczema may be caused by a food sensitivity.
Acne. Your body often uses your skin to attempt to clean and purge itself of the unwanted suspects. Uncontrolled acne can be a sign that your body is trying to detox itself of a food that it is sensitive to.
Fatigue. When food seems to be taking your energy instead of providing it, there’s a problem. When you continually eat foods that you are sensitive to, your body will have an inflammatory reaction, leaving you feeling depleted and tired.
Joint pain. The same inflammatory reactions that cause fatigue also cause joint pain and swelling. While the pain may start in a single joint, it will eventually spread throughout your body.
Migraines/headaches. If you’ve ever found that you get headaches regularly after eating certain foods, you have a food intolerance.
Brain fog. If you feel like you are always in a fog, forgetful, or just can’t think, it’s possible that your problem is food related.
Food cravings. It’s hard to believe that our bodies would constantly crave foods that are bad for us, but there’s a reason. When you have just a little bit of that food, the body creates enough antibodies to deal with the next attack, anticipating it. That anticipation creates a craving.
What if you aren’t sure what you are sensitive to?
You can begin by having a sensitivity panel run. If you use an alternative health practitioner they will likely do this for you. Otherwise, you may want to find a local compounding pharmacy. They usually have the kits and can send the test in for you. As a last resort you can find the kits online and do the test yourself.
A cheaper method, although not easier, is an elimination diet. In an elimination diet you reduce the foods you eat to only a few safe foods, then one by one reintroduce questionable foods while keeping a journal of how you feel. This allows you to pinpoint exactly which foods are causing which symptoms.
Food sensitivities sound like no big deal. That is likely true if you only have one sensitivity to a food you rarely eat. However, if you have multiple food sensitivities, or are sensitive to one of the foods you eat most often, you may be causing yourself much more harm than you think.

Categories
Lifestyle

Amazon Deforestation Is Down 80 Percent Since Its Peak

The Amazon is the world’s largest rain forest and is known as “The Lungs of the World.” It provides 20 percent of the world’s oxygen and is home to nearly half of all the species of animals on earth. It’s a pretty important piece of this little planet. 

Unfortunately, over the years, people have become accustomed to hearing bad news about the Amazon. News about clear cutting and deforestation and endangered animals. 

However, now there’s reason to feel hopeful about the rain forest. Since 2004, deforestation has been reduced by around 80 percent. During 2004 alone, 27,400 square kilometers of rainforest were cleared. Last year, only 4,800 square kilometers were cleared. 

A pretty dramatic drop, huh?

The progress is almost entirely the result of Brazil’s measures to curb deforestation. First, the country increased the number of protected rain forest areas. They were mostly designated as national parks or indigenous lands. 

Businesses also had a lot to do with the turnaround.

Cattle ranching and soybean farming were two of the biggest clear-cutting culprits. After years of negative press about the practice and its effects, Cargill and McDonald’s (the two biggest buyers of Brazilian soybeans) refused to purchase any soybeans that were grown on cleared Amazon land. In 2006, that led to a countrywide moratorium of the practice. 

Protected lands and moratoriums are nothing without oversight, though. That’s why the Brazilian Space Agency launched a satellite in 2004 to ensure protected areas were staying protected and lands weren’t being cleared for farming. The satellite is able to track changes in forest cover in real time, which allows authorities to identify areas where illegal logging or farming is taking place. 

Speaking of enforcement…

The government also raised fines for violators and started heavily patrolling roads that lead into the rain forest. These measures have allowed authorities to effectively police an area that’s more than 5 million square kilometers.

Deforestation is still happening in the Amazon but, at the very least, Brazil has been a shining example of what a government can accomplish with real political will and resources.