Month: December 2015

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Sweat

Are Moderate Drinkers Really Healthier Than Non-Drinkers?

‘Tis the season to drink and be merry, as they say, with parties (for toasting) all month long. As with many nutrition topics, though, each new report on alcohol seems to contradict the last. So which is it: Does alcohol offer health benefits, or is that just wishful thinking?
Most folks who cite alcohol’s benefits are talking about moderate consumption, which is pretty widely accepted to mean no more than two drinks per day for the average guy and one for the average gal. And no, they don’t roll over if you don’t use them (so skipping Friday and drinking double on Saturday doesn’t work). “One drink” is also fairly well defined: twelve ounces of beer, five ounces of wine, or one and a half ounces of spirits.
So. Drinking in moderation (one or two drinks per day, depending): Is it really healthy? Let’s find out!

THE PROS

Over 100 studies associate moderate drinking with a 25-40 percent decreased risk of various cardiovascular incidents. This is generally attributed to alcohol’s tendency to improve HDL (“healthy”) cholesterol and perhaps more importantly, prevent blood clotting. Red wine in particular has gotten a reputation for being heart healthy, in part because of its high antioxidant content.
You might think to yourself: that’s it? Where are all of the other benefits? Considering that heart disease is the number one cause of death for both men and women in the United States, though, I’d say it’s a pretty big deal if something as easy as drinking a little red wine can lower your risk.

THE CONS

Although a lot of concern surrounding alcohol consumption focuses on “heavy” drinking (more than one or two drinks per day over the course of a week)–a behavior the Centers for Disease Control and Prevention (CDC) reports claims 88,000 lives each year–even moderate alcohol consumption is considered too great a risk for certain populations, including women who are pregnant or may become pregnant.
That same CDC report goes on to list both the short- and long-term health risks of alcohol consumption, ranging from injuries (including motor vehicle crashes and drownings), violence (including sexual assault and intimate partner violence), alcohol poisoning, and miscarriage. Over time, alcohol consumption contributes to high blood pressure, heart disease, stroke, liver disease, digestive issues, certain cancers, dementia, depression, and anxiety. Risk of death and certain types of cancer increase even with very minimal consumption.
In fact, we now understand that an individual’s ability to benefit from moderate drinking largely depends on genetics, with a paltry 15 percent of the population possessing the gene associated with alcohol’s favorable effect on heart health. The other 85 percent of us? Maybe not so much.
Across the board, experts advise non-drinkers to continue abstaining; that is, drinking’s potential benefits compared to its risks do not make it worthwhile for individuals to start drinking if they don’t already.
One study of 53,000 people further supports abstinence from alcohol based on its findings that there is no significant benefit to drinking moderately. The researchers explained that previous research defined “non-drinkers” as ranging from anyone who has never touched a drop to recovering alcoholics and heavy drinkers who simply no longer drink. The latter group (former drinkers) tend to have poorer health, thus skewing the non-drinking group and making them appear less healthy than moderate drinkers.
Oh, and it’s also a total killjoy for weight loss and getting that rockin’ bod you resolved to get in 2016. Sorry.

THE BOTTOM LINE: FIT OR FLOP?

Some individuals do benefit from moderate alcohol consumption; it’s just not that easy to tell if you’re one of them. Talking to your doctor is a good start, especially if you’ve reached middle age or have a personal or family history of heart disease.
But honestly? Drinking, even moderately, is probably a flop for most individuals. That being said, I don’t know many people who currently drink who would stop cold turkey because some millennial dietitian advised it.
If you are going to drink, be honest with yourself about what moderation really means, and pay attention to high-calorie, nutrient-poor mixers and snack foods consumed along with the alcohol. “One drink” is not a glass as full as most restaurants serve or a cocktail made with multiple shots. Also, remember that no matter how long it’s been since your last drink, the recommendation to limit consumption to one or two drinks on any given day still stands.
The real bottom line is this: Your body is probably better off ringing in 2016 without the bubbly, but one glass on a truly special occasion can fit into a healthy lifestyle.
…Unless you’re pregnant.
Or a recovering alcoholic.
Or struggling with other dependency issues.
Or planning to drive.
Or taking certain prescription medications.
Or…oh, you get the idea.
Cheers!

Categories
Nosh

The Bitter Truth About Sugar And Alternative Sweeteners

If there were ever a mascot for the entire holiday season, it would almost definitely be a giant sugar cube. We decorate gingerbread houses and dole out trays of cookies; there are Advent calendars and stockings both stuffed to the brim; and every other night is booked with yet another holiday party. It’s not Christmas that’s all around us, as Bill Nighy croons in Love Actually, but rather sugar that surrounds us all this season.

What a shame that sugar is also the root of all evil, according to the majority of recent health headlines.

No one (myself included) wants to hear that desserts are unhealthy, though. So the market has been flooded with sugar alternatives, sweeteners that claim to be just as tantalizing but without the calories or health concerns. Love ’em or hate ’em, they’re everywhere, and new ones seem to hit the market every year.

But are they safe?

FIRST, SOME BACKGROUND

When I refer to non-sugar sweeteners or sugar alternatives, I generally mean “nonnutritive” sweeteners, or ones that don’t contribute significant calories. They could be “artificial” (Splenda/sucralose, Equal/aspartame, Sweet’N Low/saccharin, Sweet One/acesulfame-K) or “natural” (stevia, monk fruit extract). We’re going to talk about all of them in this article, because although they are indeed quite different from one another, they all fit under the same umbrella.

THE PROS

Nonnutritive sweeteners, whether natural or artificial, do not affect blood sugar levels appreciably, which is important for individuals with diabetes. Stevia, in particular, may lead to a more favorable insulin response. After conducting analyses of currently available research, both The Academy of Nutrition and Dietetics and The American Heart Association support their use as part of an overall healthy diet. Sucralose, in particular, has been the subject of much research, something that Splenda as a company reminds us in its FAQ section.

A quick note on saccharin (Sweet’N Low) specifically: Research shows that normal intake is below the Acceptable Daily Intake (ADI) level determined by international scientific expert committees of the United Nations. Saccharin did spark controversy in the 1970s for animal studies linking it to cancer, but we now know this link is not a concern for humans.

The short version of this side of the story? They’re safe in that they are not associated with cancer (important!), and they also don’t seem to have any negative impact on the environment (also important). As far as their effectiveness, well, that’s another story…

THE CONS

There is much more research that still needs to be done! Some of the research shows short-term weight loss associated with these sweeteners, but nothing conclusive in the long term (so the weight is often regained).

Perhaps even more troubling is the recent research on rats (not humans, admittedly) that made headlines and implicated nonnutritive sweeteners in glucose intolerance (which can develop into full-blown diabetes) and altered gut bacteria. With lackluster gut bacterial populations being linked to everything from obesity to mood, that’s kind of a big deal and warrants further investigation.

Oh, and a bunch of the organizations that cite these sweeteners’ safety happen to be quietly supported by some of the biggest names in the food industry (think Coca-Cola, Dannon, Monsanto, PepsiCo, and Nestle, to name a few). There’s nothing inherently wrong with companies funding research on their own products (who else is going to do it?), but the whole thing is still pretty sneaky and certainly raises questions of bias.

A quick note on stevia and monk fruit extract: These “newbies” on the market are not yet considered Generally Recognized as Safe by the U.S. Food and Drug Administration because of lack of research to date. That’s not to say they’re dangerous; they’re just not studied nearly as extensively as other sweeteners.

THE BOTTOM LINE: FIT OR FLOP?

I do not recommend nonnutritive sweeteners to my clients, artificial or natural, so I guess that means I’m calling this a flop. In general, we’re better off focusing on eating food instead of products, and these sweeteners are definitely products. I don’t like being a company’s guinea pig, and without more research, that’s really what’s going on. Still, that doesn’t mean that they can’t be used safely and effectively. Ultimately, that’s not really the point.

The solution to our sugar habit is not to find a loophole in the system; it’s to take that scary, uncomfortable road toward shifting our diet patterns overall. Swapping regular ice cream with sugar-free ice cream might make you thinner but it won’t make you healthier, and that’s the real issue.

We have come to rely on that sweet flavor so much. It’s time we start challenging those lazy taste buds of ours. There’s a big, complex world of flavors outside of sugar and it’s waiting for us. Go on, take a bite!

Categories
Nosh

5 Tricky Ingredients To Avoid When Dieting

Your body is an amazingly efficient machine: able to filter out a variety of toxins, process junk food like nobody’s business, and keep going even when you feed it almost-fake food like Laffy Taffy. That being said, you don’t want to load your body up with foods that aren’t good for it, especially when you’re trying to lose weight. Here is my list of ingredients I recommend people avoid when dieting. Not all of them are high in calories, but all of them are unnecessary and may even be harmful.

Artificial Sweeteners

Artificial sweeteners seem like a good idea when you are losing weight because they are basically calorie free, but trust me, they’re not. Not only are they completely unnatural, but they can slow down your metabolism and make you crave sweets. And both of those are the last things you want when losing weight.

Watch out for the following sweeteners on an ingredient list:

– Aspartame, often listed as NutraSweet

– Sugar alcohols

– Sorbitol

– Acesulfame potassium

– Glycerol

– Saccharin

– Sucralose

Trans Fats

Although the Food and Drug Administration has announced a complete phaseout of trans fats in foods, many bakery goods and restaurant foods still contain trans fats. You can also find trans fats in some processed foods.

Trans fats are dangerous for your health because they increase the levels of unhealthy cholesterol and decrease the levels of good cholesterol in your blood. In terms of weight loss, you should avoid unhealthy fats because they have the same calories as good fats but lack any health benefits. Look for words like partially hydrogenated fats on food labels and avoid those foods completely.

Refined Grains

Going on a diet doesn’t mean you have to give up grains completely, but you should avoid eating too many refined grains. Refined grains are highly processed and have little nutritional value. The foods they are in are not great for weight loss (think cookies, crackers, and desserts).

Skip the white bread, white rice, or cereals made with refined grains. Instead, choose all-natural grains such as whole wheat flour, popcorn, couscous, or quinoa.

High Fructose Corn Syrup

High fructose corn syrup is a highly processed sweetener that is cheap to make and cheap for food manufacturers to put in foods. The problem with avoiding high fructose corn syrup is that it is in a plethora of products, from bread to condiments.

Some research–such as the 2005 study published in the journal Nutrition & Metabolism–suggests that eating foods with high fructose corn syrup negatively affects your metabolic rate, which isn’t good for weight loss.

Monosodium Glutamate (MSG)

Monosodium glutamate, commonly referred to as MSG, is an additive in many processed foods. It’s used in some restaurant foods as a flavor enhancer and in salad dressings and sauces, soups, and some chips.

MSG can cause your appetite to increase, give you a headache, and if you are allergic to MSG, you may experience breathing and digestive problems. Read food labels carefully and avoid foods that contain MSG.

Although you can still lose weight if you eat these foods, I believe you should make weight loss as easy as possible. And if avoiding these foods makes your weight loss journey a little easier, why not skip these ingredients and focus on natural, wholesome foods?

Categories
Sweat

Man Loses More Than 200 Lbs and Leads Half Marathon Pace Group

Running for several hours seemed impossible to Barry Brokaw a few years ago. At more than 400 pounds, he struggled just to walk around the neighborhood.

He has come a long way, though. Recently, Brokaw led the 1:40 pace group at the Wild Hog Half Marathon in Grand Forks, North Dakota. Brokaw’s fellow contestants had no idea that the newly svelte running enthusiast shed about 260 pounds. 

The 43-year-old nurse from Superior, Wisconsin knew he hit a low point in 2008 when he could barely pull his daughter in her toy wagon without getting winded. He thinks he weighed around 420 pounds at the time, but he can’t be sure because his scale kept displaying an “error” message when he used it. That moment motivated to him to start losing weight. 

It wasn’t the first time Brokaw flirted with the idea of weight loss or running. He said he’s been successful losing weight in the past but not very successful at keeping it off. In the early ’90s, he was in the military and tried running several times while training for his physical fitness tests.

“Like everybody, I hated it,” Brokaw told the Grand Forks Herald. “When I was in the military, I was never good at it.”

After his decision, Brokaw visited a weight loss clinic, but scheduling conflicts dampened his hopes of weight loss surgery. Instead, he started working out on a StairMaster to build stamina. At first, he could only handle exercising for 10 minutes at a time. But Brokaw worked out on the StairMaster for six months, gradually increasing his endurance.

“I thought I was going to pass out,” Brokaw told Runner’s World. “But I knew the first two or three weeks would hurt really bad and then it would get easier.” 

In the past, it had been hard to stay motivated. However, he found inspiration watching season three of “The Biggest Loser.” Erik Chopin, one of the contestants, was similar to Brokaw in many ways. 

“If he can do it, why not me?” Brokaw said.

After six months of working out inside, Brokaw started running outside. 

Over the course of two years, he started to lose weight and improve his running times. He also cut fast food and red meat from his diet, opting for leaner proteins like turkey and chicken. Running was also beneficial for his mind. It was meditative, allowing his mind to wander.

Once Brokaw was down to 205 pounds, he took a major step in his fitness journey. He ran the Grandma’s Marathon, finishing in 3:57. He got a taste for races after that and increased his training. His marathon times started to improve little by little. In 2014, he ran the Twin Cities Maraton in 3:23. It improved to 3:18 this year.

His time in the 2015 Twin Cities Marathon was incredibly close to qualifying Brokaw for the Boston Marathon. It was within reach if he could shave three minutes off his time. With a newly found incentive, Brokaw hired a coach and buckled down. He achieved his goal, finishing the BQ2 Marathon in Chicago in 3:05. It qualified him for the Boston Marathon. 

“That first 10-minute workout on the StairMaster was way, way harder than running 3:05,” Brokaw told Runner’s World. “When I look at pictures of myself when I weighed 400-plus pounds, I was so miserable. Back then, I knew about running, and I knew about Boston. I used to think, am I really going to be this big the rest of my life. To think about where I started, getting into Boston is one of the most exciting moments of my life.”

As for the Wild Hog Half Marathon, Brokaw finished 30 seconds ahead of his 1:40 pace and finished second in his age group.

Not bad for someone who couldn’t walk around the block a few years ago.

Categories
Nosh

These Snacks Are Making Your Workout Worthless

There is nothing better than a quick snack and a cold beverage after a tough workout. After all, your body needs to begin replacing the nutrients that you used up while powering through your exercise routine. But be extra careful about what you put into your body after a long run or a tough session at the gym. Not all foods provide the fuel you need to kick-start your recovery, and some things can actually be detrimental to the process. Here are six foods you should avoid eating right after your workout.

Snacks That Are High In Sugar

After a long workout, it’s easy to grab a sugary snack such as a donut, candy bar, or pastry; they not only taste good but can be filling too. But sugar is high in calories, which negates everything you just burned off while exercising. On top of that, sugar can also slow down your metabolism, which defeats the purpose of your workout. If you’re working out to lose weight, these types of snacks will definitely be counterproductive. Go with a piece of toast or a bagel instead.

HealthyWay

Avoid Salty Foods Too

HealthyWay

There are some who believe that eating something salty after working out helps to replace sodium in your body. While that is true on some level, eating salty foods can also lower the level of potassium in your system, which is a far more important nutrient when it comes to post-workout recovery. Avoid potato chips, French fries, pretzels, or similar foods; grab a banana instead. Everyone knows that they are rich in potassium and can help you recover more efficiently.

Put Down The Soda

HealthyWay

While it is certainly true that you’ll need to rehydrate after a workout, soda is simply not the right choice to do so. Sure, your body can use the liquid, but since most sodas contain high amounts of sugar, you’ll get the same results as the snacks listed above, including lots of calories and a slowing of the metabolism. On top of that, soda can make you feel bloated, particularly when you’re deprived of nutrients. Stick with water or a sports drink if you need to replace electrolytes too.

Skip The Fast Food

HealthyWay

After a tough workout, it is incredibly tempting to just swing by a fast food restaurant on the way home and grab a burger and fries. After all, you’ve earned it, right? It’s okay to cheat on your diet from time to time by having some decadent meals, but eating fast food right after your workout isn’t the way to go. These types of foods are very high in fats, which can slow down digestion and cause your body to store more fat, which is exactly what you’re trying to avoid in the first place. Skip the drive-thru and head home to make a more healthy and sensible meal instead.

Pass On The Raw Vegetables

HealthyWay

I know this one sounds a bit counterintuitive, but it’s true. Raw vegetables are important to a healthy diet, but they simply don’t contain enough sustenance to help you regain all of the vitamins and nutrients that you’ve burned off while exercising. Additionally, vegetables provide very few calories, which means they won’t give you the energy you need to recover after a workout. As if that weren’t enough, they can also be tough to digest and can be rough on an empty stomach. A better choice is to eat some protein or fiber to help get your body back on track.

Say No To Energy Bars

HealthyWay

While eating an energy bar before a workout can provide extra fuel, snacking on one after you’ve finished exercising is a bad idea. Most energy bars are high in sugar, which again will slow down your metabolism at a time when you want to allow your body to burn through its fat stores. Even after your workout is done, you’ll continue to burn calories for a time, but adding a dose of sugar will make that process less efficient.

A little common sense goes a long way in terms of knowing what you should–and shouldn’t–eat after you exercise. Stick to items that can help you replenish the vitamins, nutrients, and calories that you burned, and you’ll be fine. But mix in things that aren’t exactly healthy, and you’ll end up undermining your fitness routine. Why
would you want to work so hard at the gym only to offset those positive gains with poor eating habits?

Categories
Wellbeing

How To Determine Your Relationship Boundaries

In the world of psychology, mental health and relationship boundaries are a hot topic today. We often hear about how we need to set physical and emotional boundaries to preserve our relationships and our peace of mind. It could be with an overbearing mother-in-law, a houseguest who has overstayed his welcome, or anyone else in your life who is sapping your energy or leaving you feeling disrespected, ignored, or underappreciated.

Considering how broad the topic of boundaries is, it may be difficult to know how exactly to figure out what our boundaries are. In our interactions with others, what will we permit for ourselves, and when will we draw the line? Though situations may differ, there are a few key indicators to look for when setting boundaries:

The first thing to do is to tune in to your emotions (I’ve suggested to my clients that they consider emotions as energy in motion or cues to our internal experiences). Be honest with yourself about how you feel when you’re with certain people. Do you feel energized, motivated, and loved, or do you find yourself feeling avoidant, indifferent, or overly inconvenienced by individuals that you spend time with? If the latter sounds true to you, don’t ignore those pesky, nagging feelings, but instead use them as a signal to help you set boundaries.

I’ve often touted the benefits of what I call the gift of resentment. As much as I try to be forgiving, when I find myself harboring a grudge against someone or something, I consider the resentment I feel to be an amazing gift that lets me know I need to make a change. For example, a few years after I got started as a therapist, I began to resent my private practice. This led to me taking a good, hard look at some of my business policies, and I ended up making some significant changes that have benefitted my clients and my professional life.

Another source to look for in help setting boundaries is to become aware of what your body is telling you. What physical signs or symptoms do you experience that indicate you’re not emotionally comfortable or happy? Are you often exhausted, stressed, or perhaps even in pain? Do you get headaches when dealing with a particular person or problem? Our bodies are very good at sensing (literally!) when something is not right. Pay attention to what yours may be trying to tell you. If you’re often tired or physically not at ease you may need to set a (stronger) boundary or reinforce an existing one.

I know a young woman who was happy to assist a friend in her church group who often needed rides and help with other errands. Eventually, however, the favors started getting so cumbersome that she sometimes missed sleep or work hours to accommodate her friend. This young woman was exhausted and feeling resentful. She realized she needed to step back and set boundaries so that she didn’t deplete her emotional energy or become completely burned out.

Another important step in determining your boundaries is to examine your values and what you want for your life. What are your personal goals? How are the people in your life helping or hindering your goals? Asking this will help you determine what matters most to you, what things are a priority, and what things are not. As far as boundaries go, this may mean limiting the amount of time you spend with individuals who are downers or bring unnecessary criticism and cynicism to your life.

Finally, when we think of boundaries in relationships we often think of boundaries with others, but it’s also important to look at boundaries with yourself. If you struggle with negative self-talk and often belittle yourself, perhaps you have a goal to engender positive thoughts and energy. If you really want to go on a trip next year, work on setting boundaries related to your spending habits. If you’re a student and you want to get better grades, set boundaries around how much social time and study time you want each week.

Tuning into your emotional and physical signals and figuring out what you want and value in life can help you set appropriate and tailored boundaries, find fulfillment and peace in your relationships, and be wise about how you spend your time and energy.

Categories
Lifestyle

5 Last-Minute Creative Fitness Gifts

If you are like me, you might need to do some last-minute Christmas shopping, but you are too freaked out to even think straight so you just go blank. We all do it. No matter how organized I am, I can still end up needing to do some last-minute shopping.

I did most of my shopping ahead of time online this year, but I still have a couple of gifts I need to grab. This made me think of all those people who would love to get something special for their fit friends but want to avoid the generic “gift card in a card” bit.

So I got to thinking about some creative last-minute gift ideas. Here’s what I came up with.

1. Gym Survival Kit

Create your own little survival kit for your fit friend with all the tools they’ll need to survive a really great workout. Items that can go in this kit include Advil (for the obvious), Epsom salt (for sore muscles), and an ice pack (another pain-relieving essential). Other fun items can be a really cool water bottle, yoga mat, gym towel, protein bars, supplements, weight gloves, headphones, sports socks (because we’ve all gone to the gym and forgotten our socks), ponytail holders, headbands, straps, fun shoelaces, body spray, and a fitness magazine. Your options are really endless!

You can get as creative as you would like, choosing from fitness products to beauty products. Whatever you decide to get, most of the items you would need to make this one-of-a-kind gift can easily be found at major department stores, pharmacies, sporting goods stores, or discount stores like Marshalls, Target, Walmart, Kmart, Ross, and TJ Maxx. You can make it as funny or cool as you like. Even if you choose the funny route, your friend will see you put some effort into the gift. They may laugh, but they will still likely use every single thing you give them!

2. Motivational Photo Gifts

If you need a personal gift fast, you can get a custom gift made the very same day at the Walgreens photo department. Two of my favorite same-day gifts are the personalized calendar and the 4″X4″ photo magnets. If you choose to do a calendar, just pick out the photos you want to use and customize the text for each month using some of your favorite motivational quotes.

I personally love the magnets, since everyone looks at the fridge every day. Since the magnets are square, you can grab a mantra like my “I Will Beat Her” quote and create a motivational magnet to post on the refrigerator. Or you can make your own motivational image using a fun photo app with text. CLICK HERE for over 200 motivational quotes you can use to inspire your fit friend.

3. Massage

I don’t know one person who works out who wouldn’t absolutely love a massage. People who work out on a regular basis constantly have tight and sore muscles. A massage will not only feel good, but will also help them recover from tough workouts.

If a massage is too much for your budget, pick up a percussion massager like the HoMedics Handheld Massager with Heat for only $39.99 from Bed Bath & Beyond. These massagers are tough enough to do deep therapeutic massage for bad muscle spasms and trigger points, yet they normally have lower settings for gentler massages, too. Almost every department store sells percussion massagers; you should have no trouble finding one at the last minute.

4. Motivational Tees And Tanks

Everyone loves some motivation, and now you can get it anywhere. Even Target has fun fitness tees and tanks for both men and women. If you have a friend who works out on a regular basis, chances are they’d love more workout clothes–especially if they are fun and motivating.

If you don’t find exactly what you want, remember that every fitness enthusiast could use more workout clothes–period. A fitness fanatic can never have too many pairs of socks, sports bras, tanks, or tees. If you aren’t sure what they want, pick up a gift certificate to their favorite sporting goods store or a fitness outlet (so they can get more for their money). Put the gift card in a water bottle so it doesn’t look like an afterthought. Instead, they’ll know you want them to get exactly what they want and need.

5. Gifts For Music Lovers.

One fitness accessory I see in the gym and on the road more than any other accessory is headphones. Gym-goers typically prefer their own tunes to the music playing throughout the building.

If your friend is a music lover, you have a couple of options. First are headphones. My personal favorite headphones are yurbuds, which are available at most electronic stores, like Best Buy. I love them because they have superior sound, and they don’t fall out of your ears while you run and move around. If you want to go all out, you can get your special someone some Beats. I’m amazed at how many people work out with these massive headphones on their head, but they do. Either way, no one can have too many sets of headphones.

Other options for music lovers include armbands, iPods, pocket belts (like the BANDI belt), or an iTunes gift card (so they can buy new music). If your friend works out at home, they may enjoy a portable Bluetooth system to play their music from their iPhone or iPod in their garage or home gym as well.

20 Last-Minute Gift Ideas

– Headphones

– Bright colored shoelaces

– Crazy socks

– Gym bag

– Workout gloves

– Health and fitness magazines

– Protein bars

– Water bottle

– Yoga mat

– Gym towel

– Weight belt

– Straps and/or wrist straps

– Ponytail holders

– Sweatbands and headbands

– Workout clothes

– Massage

– Gym pass or membership

– Blender for those protein shakes

– Measuring cups, Tupperware, and food scales for dieters

– Affordable fitness accessories like a jump rope, fitness ball, kettlebell, dumbbell, bands, or ab roller

Categories
Sweat

The Elusive Runner's High

I’ve lost count of the number of times a non-runner has asked me why on earth I like to run. The question is usually accompanied by laughter, disbelief, and some sort of sarcastic comment like “I only run when being chased…by a bear.”

For me, there is no one reason why I run. In fact, you could ask 20 different runners why they run, and I’m sure you would get 20 different answers: to stay (or get) healthy, to lose weight, to check off items/races/distances on proverbial bucket lists, to add medals and belt buckles to our collections, to beat personal records, for mental health, and even simply for personal satisfaction.

Yes, believe it or not, some of us run just because we actually like to run. A crazy concept, I know.

But I’d be willing to bet that almost every single one of those runners, whether they realize it or not, also runs to experience the elusive runner’s high.

As if non-runners didn’t have enough reason to think we’re all crazy, let’s add the runner’s high to the list. It is absolutely possible to experience a physical and mental “high” from running. New running clients often ask me not only what the runner’s high is, but how long until they will get the opportunity to experience it (usually asked after a particularly uncomfortable beginner training run).

In my experience, a runner’s high goes a little something like this: Running feels nearly effortless. Like I’m a mighty gazelle, or cheetah, or some sort of stealth animal that was born to run. The weight of my problems–or the entire world’s problems, for that matter–leaves my shoulders. I am happy in a way that can only be described as euphoria. Not even an untied shoelace resulting in a face plant into a puddle of mud could bring me down. I feel like I could run forever.

Other people experience a powerful sense of peace and calm. Still euphoric, but perhaps not quite as peppy as my experiences.

It all sounds great, doesn’t it? But what exactly causes this feeling of euphoria, and why doesn’t it happen with every single run?

Well, the scientific jury is still not 100 percent certain on that answer.

What is known is that during exercise, the body produces a number of different hormones and chemical secretions, such as endorphins, norepinephrine, dopamine, serotonin, and endocannabinoids. Initially, endorphins (a molecule naturally produced by the body that inhibits the sensation of pain) were thought to be responsible for this high…which is also why runner’s high is often synonymous with endorphin high.

But research shows that there might be more to it than simply an endorphin rush.

Norepinephrine, dopamine, and serotonin are all neurotransmitters that are released in higher quantities during exercise, and all of them have been shown to reduce depression. Further, our body produces its very own form of cannabinoids. Anandamide, which is found at high levels in people’s blood after running, can travel from the blood into the brain and trigger a high similar to that of tetrahydrocannabinol (THC), the chemical compound that causes a high from marijuana.

As you can see, the term “high” in runner’s high isn’t a far stretch.

But why does this happen? Again, the jury is out. One theory is that not too long ago in human history, we had to run down our food in order to survive. The euphoria, pain reduction, and “high” might have been a physiological reaction to ensure our survival (and ensure we ate that week). Other theories are that it may simply be a reaction to rising body temperature or perhaps even a part of our brain beginning to shut down as a reaction to exercise.

And of course there is the idea that often the “high” is simply a placebo effect of reaching your goals and participating in an activity that makes you feel good.

So how do you get a runner’s high? This is the million-dollar question. If I had the answer, I’d make it my life mission to get the entire world running (though I suppose that already is my mission). Like everything else in this article, there is no exact answer. But experts seem to agree that your best bet is to try to enjoy what you do. Make every aspect of your run as comfortable as possible: from clothing to gear, to ensuring you are sufficiently hydrated and fueled. Warm up properly, switch things up (try interval training, a new running trail, etc.), and avoid overtraining.

One thing I can assure you is that once you experience your first runner’s high, you will return to chase it time and time again. A good runner’s high is worth a hundred bad runs.

Categories
Sweat

All Things in Moderation: How to Avoid Eating Too Much

Food overload. Our society definitely has it. There are few places where you can’t find food. Sports complexes, drug stores, gas stations, shopping centers, and even high-end department stores often have food for sale. How then, with food everywhere, can you avoid eating too much? Because you know that eating too much is one of the prime causes for obesity. Here are some practical tips to help you avoid food overload and keep your food intake at a reasonable level.

I had a real problem with eating too much. It was a rare night when I went to bed with even the slightest feeling of hunger. Instead, I usually went to sleep uncomfortably full and woke up slightly full. And then I repeated the cycle day after day until I weighed 300 pounds. Eating too much was definitely the main reason I was morbidly obese.

One of the greatest challenges to losing weight is to stop eating so much.

To get your food intake under control, you must do several things and you’ve got to keep doing them for the rest of your life. If you don’t, you will be likely to regain the weight you fought so hard to lose.

1. Be mindful of how much you are really eating. It is easy to sit on the couch with a box of healthy crackers or baked chips on your lap and eat way more than you meant to. I tell people to be mindfully present when you eat. Don’t let your mind wander or get distracted.

2. Think before you eat anything. You may be like I was and eat whatever sounds good at the moment. And then the next moment something else sounds good and you eat that too. Take a couple of minutes and really think before you eat. Are you truly hungry? Is it time for a meal? Are you making a good choice?

3. Watch out for foods packed with calories like desserts and tasty savory dishes. Some of these foods contain half your calorie allotment for the day.

4. Deliberately be the last one done when eating with other people. Slowing down your eating pace works like magic. If you chew your food thoroughly, take small bites, and engage others in conversation, you will be much less likely to overeat.

5. Eat on a schedule to avoid eating all day long. When you eat all day long, it is very hard to eat the proper number of calories. I learned the hard way you can’t eat five snacks, three meals, and a few desserts and lose weight. Schedule your meals to avoid feeling ravenous and commit to sticking to an eating schedule.

6. Don’t have any if you don’t like it or are already full. It’s okay–and even a good idea–to say “no” if you don’t want the food being offered.

7. Pay attention to your gut. The uncomfortable feeling that comes with eating too much is unmistakable. When you are dieting, you should not feel overly full. If you do, you have likely eaten more than you should have.

8. Equate food with calories and exercise. Have a good idea of how many calories you are eating and how much exercise you will have to do to burn that donut, cookie, or bag of chips. As an example, a 200-pound woman has to walk for 30 minutes to burn about 220 calories.

Categories
Nosh

How Many Calories Should You Be Eating Each Day?

I use a calorie- and fitness-tracking app. And while I love the mindless plug-and-chug, I was fiddling around with my app the other night to determine how exactly my goals were being calculated. When I realized how nuanced the numbers were, and how variable they might be from person to person, I had a lot of questions–specifically, if I may need to adjust my goals.

I’m all for tracking apps. They’re convenient. They keep you accountable. They’re legit on your phone, which you take with you everywhere. But I’m also all for knowing the process behind creating your health goals, so if something isn’t working for you, you can get to the source.

Let’s pretend for a moment that tracking apps don’t exist (poof!) If that were the case, here’s how we’d track your calorie consumption.

How many calories do you need per day?

There are so many ways to do this. If you look online, it’ll make your head spin. Basically, you need a calculation that takes into account basal metabolic rate (BMR) or the base number of calories your body burns per day just lying around and total energy expenditure when you add movement and exercise into the mix.

These are the basic calculations for men and women:

BMR = 10 * weight(kg) + 6.25 * height(cm) – 5 * age(y) + 5 (man)

BMR = 10 * weight(kg) + 6.25 * height(cm) – 5 * age(y) – 161 (woman)

Or you can simply check a calculator. From there, you need to add in your energy expenditure, which looks a little something like this and requires your best guess for average activity level:

– Sedentary (little or no exercise) = BMR x 1.2

– Lightly active (light exercise or sports 1-3 days a week) = BMR x 1.375

– Moderately active (moderate exercise or sports 3-5 days a week) = BMR x 1.55

– Very active (hard exercise or sports 6-7 days a week) = BMR x 1.725

– Extra active (very hard exercise or sports + physical job or training twice a week) = BMR x 1.9

Or you can use a calculator to check yourself. Keep in mind, this is the nitty-gritty scientific way, and even then it’s not 100 percent accurate. Everybody is different, and each person’s metabolism works at a pace that’s very specific to them, based on factors like activity level, metabolism, and lean muscle mass.

With that in mind, a lot of experts and registered dietitians I know briefly put a pencil to paper when determining how many calories their patients need each day using a quick-and-dirty method. So I asked one–Natalie Stephens, a dietitian at The Ohio State University Wexner Medical Center–to share how she does it in her practice.

“I go with a starting point of 25 calories per kilogram,” she explained. “So if you’re 150 pounds, you’d divide by 2.2 to get 68 kilograms, and you’d need about 1,700 calories per day. You have to have the patient try this and check back in a month to see their progress.” Because, again, not everybody burns the same. So if you’re not getting the results you want, or you’re losing instead of maintaining your weight, you may need to make some slight adjustments.

How do you determine how many calories you should be eating to lose weight?

If you’re looking to maintain your weight, the above calculation is enough. You’re done! Just use that figure (BMR + total energy expended) as your calorie baseline. Yay.

But lots of people who are tracking intake are actually looking to lose weight. This means you’ve got to shave some calories.

One pound of weight loss per week is generally considered a safe and surmountable goal. To meet it, you need to create a deficit of 3,500 calories per week, which is 500 calories daily. You can do that any way you’d like, but cutting a huge chunk of calories from your diet or becoming a gym rat is usually a quick way to fall off the weight loss wagon.

Stephens suggested this: “Ideally, the patient will cut dietary calories down by 250 calories and increase their exercise to burn 250 calories,” she said. “That way they’re not doing anything so drastic they can’t maintain that behavior in the long run.”

This is where a calorie-tracking app becomes huge. You can figure out exactly where you should cut your calories. If you can swap your soup and sandwich for a salad, nix cheese on your baked potato at dinner, and remove part of your morning snack to eliminate 250 calories? Cool. If that seems doable, then do it! Focus on what’s least important in your diet or what you can lose, while still keeping things relatively balanced (read: don’t cut a whole food group, because you’re #JustNotThatIntoGrains).

At the same time, you need to sweat out around 250 calories per day, too. Harvard Health has a pretty amazing chart for calories burned in 30 minutes during tons of different exercises based on three different body weights, which you can multiply if you need an extra exercise bump. So maybe 250 calories for you is 45 minutes of walking or 30 minutes of basketball. (You get the idea.)

That bit about 1,200 calories…

If you want to lose weight faster than that, you can feasibly lose one to two pounds per week. Simply adjust your calorie goals accordingly.

That said, you may have heard that you should never, ever consume fewer than 1,200 calories per day. For the average person, here’s why that warning exists: “If you’re eating less than 1,200 calories a day, it’s not possible to get the minimum recommendations from each food group,” said Stephens. “This means, in the long run, you’re bound to have deficiencies that will impact your long-term health.”

So, be smart. Losing weight is not worth sacrificing your long-term health or creating disordered eating habits.