Month: February 2016

Categories
Lifestyle

Listen Up! We Have The 5 Best Earphones For Runners

Let’s face it, running may be a great way to get in shape and shed those extra pounds, but it can get really boring at times. That’s why most of us bring a smartphone or dedicated MP3 player with us when setting out on a longer workout, because listening to music, audiobooks, and podcasts can help the long miles pass a bit easier.

But many runners struggle to find a good pair of earphones to wear while exercising, as most of the options available are cheap, easily broken, and offer subpar sound quality. Since you’ll be moving at a fast pace and sweating a lot, you’ll naturally put more stress on any set of earbuds you buy, and not everything is up to the task of handling those challenges. That said, there are some high-quality options specifically designed with the needs of runners in mind. Here are some of the very best.

yurbuds Focus 200 ($29.99)

Yurbuds has been making earphones for runners for a number of years now, and that heritage shows in the refinement of their designs. Not only are these earphones sweat-proof and durable, they feature a fit that’s designed to hold them in place even when you’re exercising very vigorously. Sound quality is good, but they are built to allow in ambient outside noises as well, which is important for staying safe out on the road. At just $29.99, they’re very affordable too. They even come with a full money-back guarantee if you’re not satisfied.

Sol Republic Relays Sport ($49.99) 

For a pair of earbuds that offer a bit more bass in their sound, step up to the Relays Sport from Sol Republic. These earphones are small and discreet but offer a good fit that makes them a solid choice for any workout. They even come with a nice inline remote that allows you to pause your music, adjust volume, or skip tracks without having to touch your smartphone. That’s the kind of convenience runners need while out on the road.

JBL Synchros Reflect-A ($39.99)

JBL is well known for making headphones that offer good overall sound, and this can clearly be heard in their Synchros Reflect earbuds. The audio quality of these earphones is top notch, but it is the little details that make them a good choice for runners. For instance, they derive their name from the fact that the cables are highly reflective, which allows them to glow when struck by light in a dark environment. They are also sweat proof, feature an inline remote and mic for taking phone calls, and have a magnetic cable management system to keep them from getting tangled. Best of all, they are comfortable to wear for extended periods of time, which should make them popular with distance runners.

Under Armour Headphones Wireless ($180) 

A lot of runners prefer to use wireless Bluetooth headphones because they have no cables to deal with while working out. There are a number of options to choose from in this category, with the new earbuds from Under Armour particularly standing out. For wireless earphones, they offer excellent sound and a surprisingly comfortable fit. They also have impressive battery life, providing 8 hours of playback between charges. You’ll even find a complimentary 12-month membership to MapMyFitness in the box.

Jabra Sport Pulse ($199.95) 

The Jabra Sport Pulse is another great option for anyone looking for the freedom that comes from wireless headphones. These earbuds will not only allow you to cut the cord, but they also offer some other nice features. For instance, the Sport Pulse comes with a built-in heart rate monitor that can replace the bulky ones that runners often wear around their chest. This cardio sensor can provide audio cues of your performance mid-run and track your workout via a custom smartphone app too. They are very durable, provide surprisingly good sound, and feature a highly customizable fit as well. Battery life is about 5 hours, though, so be sure to charge them regularly.

These are just a few of the numerous earphone options that are available for runners, and in my opinion, they are among the very best. I have used each of these earbuds at one time or another and was very pleased with their performance. Of course, sound quality and fit often come down to personal preference, so if possible, it is always good to try your earphones out before buying them. When you find the right pair, they’ll feel light and natural in your ears, with sound that can help you run for miles on end.

Categories
Nosh

Protein, Protein, Everywhere, But How Much Should We Eat?

It seems like everyone is worried about protein these days. Products in every aisle of the supermarket are being fortified with added protein: cereals, pastas, bars, ice cream, and even milk have gotten an extra boost as of late. It’s no wonder we feel like it’s such an important nutrient!

Protein also has been the darling of the diet industry for decades. From Atkins to Zone and everything in between, diets and weight loss programs time and again encourage high protein intakes for weight management and overall health.

As a dietitian, I do get it. Protein is pretty important! We need it for muscle maintenance, tissue repair, immunity…just about everything. Not getting enough can lead to a whole host of problems, as you might imagine.

But do we need to focus on getting more, or are we already getting enough without even trying?

THE PROS FOR MORE PROTEIN

One of the reasons protein has such a positive reputation is that it is associated with weight loss and satiety (feeling full for a long time after a meal so you don’t get “munchy” an hour or two later). This is especially true when talking about vegetarian sources of protein and pairing proteins with fiber-rich carbohydrates. All of this has implications for improved blood sugar control (which is important whether or not you have diabetes), obesity rates, and enhanced metabolism. So, yeah, that’s pretty cool!

Athletes, in particular, may need more than the official recommendation of 0.8 grams per kilogram of body weight, which was put in place as a standard to prevent deficiency. We should keep in mind that getting the minimum amount to avoid such a deficiency is not the same as getting enough to actively promote health, though, and many now argue that we should actually be striving to exceed this bare-minimum recommendation. Perhaps a more ideal benchmark is the U.S. AMDR (adequate macronutrient distribution range), which recommends 10-35 percent of our calories come from protein; striving for the upper end (25-35 percent) will result in a protein intake above the 0.8 grams per kilogram that has recently been criticized for being too low.

THE CONS OF MORE PROTEIN

Not all protein is created equally, however, and just a few months ago headlines were abuzz with the announcement that red and processed meats may increase the risk of cancer and heart disease when consumed frequently.

Too much protein, regardless of source, can adversely affect the body in a number of other ways, too. High protein diets increase the risk of dehydration, and any excess protein consumed will be stored as either glycogen (the storage form of carbohydrates) or fat, a fact that runs counter to protein’s reputation as a weight loss aid.

What’s more, animal-based proteins in general–but again red meat in particular–have a greater environmental impact, raising some red flags for a high protein diet beyond our own personal health.

BUT WAIT, THERE’S A GRAY AREA, TOO

In addition to the pros and cons, there are several areas related to a high protein diet that remain unknown. For example, while some experts tout high protein diets as being protective of bone health, others claim that it creates an excessively acidic environment in the body that can actually harm bones. The kidneys are another controversial area of concern, as high protein diets can tax these twin organs; however, most research assures us that this only applies to individuals who already have poorly functioning kidneys.

THE BOTTOM LINE: FIT OR FLOP?

FIT! But (there’s always a but) before you go and order the 12-ounce steak at your favorite restaurant, there are a few very important points to keep in mind. First and foremost, quality matters. What I find so interesting is that the caveats of a high protein diet often get lost in translation. We hear high protein and think high meat, when really, many experts agree that it’s far more beneficial to increase consumption of plant-based (vegetarian) protein.

It’s equally important to complement a high protein diet with plenty of fruits, vegetables, fiber-rich carbohydrates, and water, as these nutrients can help offset the handful of concerns raised by the increased protein intake.

Do make sure you’re eating enough protein, which is around 25-30 percent of your calories and probably around 1.2 grams per kilogram of body weight (or around .55 grams per pound of body weight). Most people already consume this much, so leave those protein-fortified butters, powders, bars, and other such concoctions on the shelf. Focus instead on the quality of the protein you’re already eating. Explore vegetarian sources, including beans, legumes, nuts, seeds, and (preferably unprocessed) soy. And don’t forget about those nutritious fruits and veggies!

“High” protein, as it turns out, doesn’t mean only protein or even mostly protein.

It really just means “enough.”

Categories
Nosh

Moooove Over, Skim Milk: There's A New Dairy In Town

Have you heard the exciting news? Butter is back! Whole milk is healthier! Full-fat dairy spent the past few decades in the doghouse, but it’s been experiencing quite the comeback over the past few years.

Some people, however, are less than convinced, and government recommendations remain tied to reduced-fat dairy products for anyone over the age of two.

So which is it? Is full-fat dairy a less-processed, more satisfying option, or is this all more hype than health?

THE PROS

Newer research suggests that full-fat dairy isn’t quite as heart unhealthy as we once thought, particularly the saturated fat found in dairy. This type of saturated fat is inconclusively tied to elevated cholesterol and heart health. What’s more, the blood cholesterol it does (or rather, may) promote tends to be the large and buoyant type, which is the less atherogenic (artery-clogging) variety of LDL. In other words, even if full-fat dairy does, in fact, raise your cholesterol a bit, it still might not raise the risk of heart disease. Oh, and it has been linked to lower risk of obesity.

Another argument for full-fat dairy is that the nutrients in whole milk specifically are more bioavailable (easily used) compared with the nutrients found in skim and lower fat milk. This is because some of the vitamins (especially vitamin A) are fat-soluble, which means they are found in the fat portion of the milk and may even be more readily absorbed in the presence of fat. Basically, manufacturers have to fortify lower fat milk with vitamin A to make it comparable to what’s naturally found in whole milk, and we may not even absorb what’s added without that little bit of fat.

Beyond nutrition, and certainly more anecdotally, I hear time and again that full-fat dairy is just plain more enjoyable. I am decidedly of the mindset that if you’re going to eat something, you better enjoy it. If that means eating the full-fat, full-sugar, less traditionally “healthy” version–but less of it–then that’s what you do. If full-fat dairy, with its creamier texture and more agreeable mouthfeel, can leave us more satisfied using smaller portions, isn’t it worth it?

THE CONS

The trouble is that research doesn’t quite support all those anecdotes, which makes it difficult to make an official recommendation based on it. Most research suggests quite the opposite, that higher fat foods may increase satiety, but not satiation. Satiety is feeling satisfied for a long period of time after a meal, so you don’t get the munchies an hour or two later. Satiation, on the other hand, is feeling satisfied immediately after eating; it’s the cue that tells us to stop eating because we’ve had enough. So the presence of fat in a meal may mean that we go longer between meals without eating, but it doesn’t actually seem to make us satisfied with smaller portions at the meal in question, as many people claim.

To shoot another hole in the full-fat dairy argument, it may be true that certain fat-soluble vitamins in skim milk are less easily absorbed, but that doesn’t mean we need to go all the way to whole milk. Just a little bit of fat, say in the form of low- or reduced-fat milk, could be enough.

Lastly, although emerging research certainly calls into question the relationship between heart health and the saturated fat in full-fat dairy, it remains inconclusive at this time. Not all of the studies have been well executed, and differing conclusions have been drawn. The frustratingly short version of the story is that we don’t really know the answer yet.

BOTTOM LINE: FIT OR FLOP?

Fit! Without absolute proof, this becomes a question of: Is full-fat dairy innocent until proven guilty or vice versa? I’m voting innocent, but I still don’t see any research recommending going overboard with the stuff.

Consider full-fat dairy as a garnish: feta cheese dotting your vegetable-rich salad; whole milk kefir drizzled over oatmeal and berries; the less frequent scoop of rich ice cream to replace that daily bowl of sugar-free, fat-free, more-chemical-than-food frozen confection.

Full-fat dairy certainly has potential as part of a balanced, nutritious diet. But, as they say, it is the dose that makes the poison, and too much of it may be getting us into trouble.

If full-fat dairy helps you eat less of it and feel more satisfied, if you’re not guzzling a gallon of milk and an entire block of cheese every day, if you’re not interpreting this as an excuse to eat a mountain of ice cream topped with whipped cream and melted butter (please, tell me that is not a thing): Then yes, I think full-fat dairy deserves a spot on your plate. Bon appétit!

Categories
Sweat

5 Ways To Make Running Your Job

Hey runners, does this sound familiar? You love running. You love running so much that in your spare time, if you are not actually out running, you are talking about running, reading about running, shopping for running shoes and gear, looking up running advice online…you get the idea. You really love running, and have completely and utterly immersed yourself in the world and culture of running.
Except for at work.
Between the hours of 9 and 5 you go to a job that you aren’t entirely satisfied with. At that job, you likely have numerous coworkers who say things to you like “Running is bad for your knees,” “I only run if I’m being chased,” “Did you win the race? Why do you bother if you aren’t going to win?” and the classic “My cousin ran a 5K marathon once.”
You long to make running your career, to surround yourself with like-minded people, and to share your passion for this life-changing sport with other people. But how do you make running your job? Well, here are a few options:

1. Become an elite athlete.

Okay, this one is a stretch for 99 percent of us. But hey, it could happen. There are a number of elite athletes who weren’t groomed from the preschool years to become professional athletes, and instead discovered their sport–and the fact that they were exceptionally good at it–later in life. I know, this is entirely unrealistic for most of us, but hey, it was worth mentioning.

2. Work in a running store.

Our society thrives on buying material objects, and runners are certainly no exception, with their constant need for running gear. But specialty running and endurance sports stores often do so much more than simply sell shoes to runners. More often than not they are closely linked to the running and racing community where they are located, sponsoring races, offering clinics, training groups, and even socials. Leaving a high-paying salary to become a cashier at a running store might not be the best financial decision, but picking up a part-time shift will give you more than a discount on your favorite brand of socks. It will get your foot in the door to the epicenter of running in your community.

3. Become a coach.

Do you love running so much that you want to help other people discover their own love for running? Is your passion for the sport so strong that you will make sacrifices to help others become better runners? Are you a total numbers, science, and physiology nerd? Then becoming a running coach might be right up your alley. There are a number of options in the coaching world, from working hands-on with beginners, to virtually training people over the internet, to coaching or mentoring young kids. It’s not always a very lucrative career, financially, but the emotional rewards will make you feel like a million bucks. Where do you begin? Check out the Road Runners Club of America to see if a certification course is available near you.

4. Do what you already do…but for someone else.

You don’t necessarily have to change what you do for work, instead change who you are working for. Take your current work skills and apply them to a running field. Believe it or not, there are multimillion-dollar race companies (and even small, start-up, grassroots organizations) that are constantly looking for employees in a slew of departments. Marketing, human resources, finance, social media, and even construction…the possibilities for employment with such companies are endless.
This also applies to nonprofit organizations, running shoe and apparel companies, and other groups that are prominent in the running industry. If you have a skill set that you feel would be somehow valuable to the running industry, then there is a good possibility that someone out there is looking to hire you.

5. Think outside of the box.

Build yourself a career based on running in a field where running isn’t present yet. This might not be an immediate career change, but could lead to something bigger down the road. For example: If you are a journalist or work in social media, start looking for a freelance side gig writing or blogging about running. Start a running program for the employees at your place of work. Work with your community to start a nonprofit (or for- profit) race or race series. Again, the possibilities here are endless, they just take a little creativity and extra work.
As a non-elite (far from it!) runner who has carved out a career in the running industry, I’ll leave you with this bit of advice: Never stop loving what you do. When you make a career out of something that was once simply a hobby you enjoyed, you run the risk of making that enjoyable hobby “work,” in the negative sense. Because essentially, running does become your job; don’t be fooled into thinking that this will be an excuse to run around on the trails or streets all day.
So before you make the switch from your current career to one in the running industry, make sure you are doing it for the right reasons: to share your joy and knowledge of running with others. And if you are ready to make the jump…go for it. Nothing beats work attire composed of tech shirts and running shoes!

Categories
Sweat

The First Mile Is Always The Hardest

Ask anyone who runs with any sort of regularity and they’ll probably all tell you the same thing. It doesn’t matter how far or fast they go, that first mile is always the toughest. That may seem like a lot of hyperbole, but there is actually a good reason why this old adage remains true, even among those who have been running for years.

The main reason that the first mile or so of any run feels slow and ponderous is because you’re taking your body from an anaerobic state to an aerobic one. In simpler terms, when you begin your workout your body doesn’t have enough oxygen in it to keep up with the demands you’re placing on it. As a result, you end up breathing harder and find it more difficult to maintain a faster pace.

But as you run, your lungs and heart begin to work harder, and as a result, more oxygen is brought onboard. Over time, your body actually catches up to the increased demands of the faster-paced activity, and things naturally start to get easier. After you’ve achieved a high level of oxygen saturation, your performance gets much better too, as evidenced by the fact that the miles that follow often seem a lot easier in comparison.

It is because of this natural process of the body that a lot of runners will do a warm-up run before they compete in a race. This helps them to transition to the aerobic state ahead of time so they’re not struggling early on in their event. Even elite runners need a bit of time to warm up, and by doing so, they’ll arrive at the starting line ready to compete.

So is there anything that can be done to help prevent this from happening? In a word: no. It is a natural part of running, and even when you’re in tremendous physical condition, you’ll still have to overcome the challenge of that first mile.

That said, there are a few things you can do to alleviate the condition, the first of which is to do some vigorous exercises before the start of your run to help jumpstart the aerobic process. Doing things like push-ups, sit-ups, jumping jacks, and burpees will help to loosen up the muscles and get the blood flowing, which can be beneficial once you actually start the run itself. You’ll still have to overcome that anaerobic state, but at least your body is a bit more prepared for the challenge.

Another option is to start your run at a slower pace as compared with your usual running speed. This will also give your body a chance to warm up, and it should help to make the transition from an anaerobic state to an aerobic one much smoother. Once your breathing becomes more controlled and the strength returns to your legs, you can start running at a level of quickness that you’re more accustomed to, which will seem much easier with that first mile behind you.

Alternatively, you could adopt a progressive running style in which you run slower than your average pace for the first half of the run and faster over the second half. That way you’re able to maintain your target average and allow yourself plenty of time to warm up. Even at the slower speed, you’ll find there will be some challenges when you first get started, but at least you’ll still have some gas in the tank for that second-half kick.

These remedies for “first-mile syndrome” can help make the run a bit easier, but ultimately you simply have to get through the warm-up phase and move on from there. As with most things in fitness and health, there are no shortcuts.

Categories
Sweat

To Stretch Or Not To Strech: That Is The Runner's Question

In the sports and fitness world, the argument of “to stretch or not to stretch” is nearly as controversial as the age-old debate of “which came first, the chicken or the egg?” In fact, I once listened to a professor tell a story about being at an exercise science conference and witnessing an argument about stretching that became so heated that the two scientists nearly ended up in a fistfight.

Clearly, stretching is a very serious topic.

And although almost everyone–athletes and non-athletes alike–knows there is an association between stretching and exercise, it seems no one quite understands why, when, or how to do it…or even if stretching needs to be done at all. And it’s no wonder we are all so confused; it seems every time you turn around, science is giving you different advice on the positives or negatives of stretching.

Yet without fail, I often see new runners show up for the start of a training run and instinctively reach down, grab their ankle, and pull their foot behind them into a quad stretch. But why? Let’s check out the common beliefs behind why we think we should stretch and whether science currently backs up our instincts.

Will I run better and prevent injuries if I stretch? No. It turns out your high school sports coach was wrong in instructing you to hold that quadriceps stretch before going for a warm-up lap. In fact, it turns out that stretching before exercise can actually weaken your muscles and decrease athletic performance.

Sorry, coach.

A better suggestion is to warm up before exercise with an activity that slowly raises your body temperature while mimicking the movements of your sport. In the case of running, a warm up should consist of walking, running strides, or dynamic movements such as butt kicks, skipping, or high knees that will help ease your body into your workout and prevent injuries.

Will stretching help you avoid post-exercise soreness? I remember being told by coaches and gym teachers alike that we must stretch after exercise in order to prevent muscle soreness. But does it work? According to a number of research studies…no. This research shows that muscle stretching, whether conducted before, after, or before and after exercise, does not produce clinically important reductions in delayed-onset muscle soreness in healthy adults.

But what about flexibility? Great question! It appears that yes, stretching can increase flexibility for short durations. But once the stretching stops, flexibility returns to pre-stretch levels. In other words, according to studies, stretching only makes you more flexible while you are stretching, with no long-term effects.

Now, if you are anything like me, your thoughts are, “but what about yoga students and ballerinas and gymnasts? They stretch a lot and are incredibly flexible! Anyone can see that regular stretching in these sports can, in fact, make you more flexible.” But scientists have had a hard time proving this is actually the case. They have been able to prove, however, that frequent stretching can make you tolerate a stretch better, therefore making it appear that you are more flexible.

So this leaves us with the question: To stretch, or not to stretch? For now, the consensus seems to be: Do what makes you feel good. Science is still on the fence about whether there are long-term benefits or negative side effects to regular or even acute stretching. If you find that a good stretching session leaves you feeling refreshed after a workout, then go for it. If you absolutely can’t stand taking the time to stretch after a run and don’t seem to suffer any ill effects from not stretching, then that’s okay too.

Bottom line: Listen to your body. As with many situations, everyone’s body reacts differently, and stretching is no exception.

Categories
Sweat

This Simple Trick Removes Blackheads And Gives You A Glowing Face!

What you’ll need: A tablespoon of buttermilk, a tablespoon of nutmeg, a small scoop of Epsom salt, and a pot of water.
Instructions: Starting with a clean face, mix the buttermilk and nutmeg together to form a paste. Then, gently scrub the affected area with the mixture. The buttermilk is a great natural exfoliator because it contains lactic acid, which will remove excess oil without drying out your skin. The nutmeg has powerful astringent, antibacterial, and anti-inflammatory properties.
After that, add the Epsom salt to the water and bring to a boil. Carefully remove the pot from the stove and lean over it, draping a large bath towel over your head and the pot. Let yourself steam for about five minutes to loosen the dirt and oil in your pores.
Finally, take a warm washcloth and gently wash your face using a mild cleanser. Continue doing this once a week and you should be blackhead-free!

Categories
Sweat

5 Alternative Winter Activities To Help You Stay In Shape

One of the reasons it can be frustratingly hard to stay in shape and maintain a good level of fitness during the winter is that the weather often plays havoc with our traditional outdoor workouts. Running on snow and ice is never easy, and cold temperatures can make cycling a painful experience too. But the winter months also provide us with great opportunities to try out some alternative activities that are not only highly aerobic, but have been known to burn plenty of calories too.

Here are five such sports that you should keep in mind when looking for an outdoor workout this winter.

Snowshoeing

Do you like to go hiking during the warmer months of the year? If so, then chances are you’ll enjoy snowshoeing too. The sport essentially consists of walking through the snow while wearing a special set of footwear that is designed to make winter hiking far easier. Typically when you walk in snow your legs will sink into the fluffy powder, making it extremely difficult to make any progress. But snowshoes prevent you from sinking too deeply, which allows you to actually move along at a decent pace. In fact, some outdoor athletes even like to trail run in the winter while wearing snowshoes. But don’t think that this sport is just another walk in the park. You’ll still find that it makes a far better workout than a summertime hike over the same distance. In fact, if you’re moving at a brisk pace, it is possible to burn as many as 600 calories in an hour, which is certainly nothing to sneeze at.

Fat Tire Biking 

One of the fast growing outdoor sports over the past couple of years has been fat tire biking. These types of bikes look a lot like mountain bikes, but as the name implies, they have very large, oversized tires that are extremely well suited for riding over snow and ice. Turning those big wheels requires a considerable amount of physical exertion and can burn over a thousand calories in an hour, but once the “fatty” gets rolling it’ll plow over or through just about anything in its path. This makes this type of bike a lot of fun to ride during the winter, when normal bikes simply aren’t equipped to handle the conditions. Just don’t expect to go all that fast, as the 4.5+” wide tires are definitely not built for speed.

Cross-Country Skiing 

If there is one winter sport that can compare to running in terms of calories burned and providing a total-body workout, it is cross-country skiing. While gliding along on a snow-covered trail, you’ll not only work the muscles in your arms and legs but your core as well. Beyond that, it is also a great workout for your heart and lungs, providing a real boost to the cardiovascular system while having minimal impact on your joints and ligaments. This makes it a great wintertime activity for those looking to stay in shape, and while it does require a bit of skill to master, it is nowhere near as difficult to learn as downhill skiing, for instance.

Skate Skiing 

Somewhat of a variant of cross-country skiing, skate skiing is even more intense and challenging. Whereas cross-country skiers enjoy taking in their surroundings as they glide along, skate skiers are all about getting from Point A to Point B as quickly as possible. The sport gets its name from the fact that you actually push off and move more like a speed skater than a skier, and as a result the pace of the activity is greatly enhanced. That means you’ll burn even more calories, which makes it a great way to stay in shape during the winter. Even at a moderate pace, skate skiers can burn upward of 700 calories per hour, making it one of the best workouts imaginable no matter the season. It takes a bit of time and practice to get the rhythm down, but once you do, skate skiing is a fast and furious affair.

Ice Climbing 

Another sport that can provide a good all-body workout is ice climbing. This activity typically involves outdoor athletes ascending frozen waterfalls or cliff faces that are covered in ice, using little more than ropes, mountaineering axes, and crampons. Because you need to use just about every part of your body to make the climb, your muscles (not to mention your nerves) will be put to the test. While not as intensely aerobic as some of the other winter sports on this list, ice climbing is nevertheless good for the heart and lungs too. Just be sure you’re accompanied by an experienced climber while you’re still working on your climbing skills, as this is one sport that isn’t for the faint of heart.

Any one of these activities will help you burn plenty of calories and allow you to stay active during the winter months. They’ll also give you a good excuse to head outdoors, which in and of itself will help you to be happier and healthier. Don’t let winter trap you inside. Find the activity that appeals to you, and go out and do it. You’ll be very happy that you did.

Categories
Wellbeing

Unleashing The Power Of Vitamin D

People have been searching for a miracle drug—a single compound that could cure all that ails us—for hundreds of years. And the search hasn’t been terribly successful. But over the past decade or so, science may have gotten as close as it ever has to that ever-elusive miracle drug. Best of all, it’s either free or pretty close to free. The name of this magical compound? Vitamin D.

What Happens When You Don’t Get Enough

Insufficient levels of vitamin D in the blood are associated with a variety of negative health outcomes.

Irritable Bowel Syndrome (IBS)

Researchers at the University of Sheffield (in the UK), were doing a study of patients with IBS and found that 82 percent of them had “insufficient levels” of the vitamin. IBS affects about 10 to 15 percent of the population and can be debilitating to those who suffer with it. Low levels of vitamin D have been found in people suffering from other gastrointestinal conditions, including inflammatory bowel disease. “It was clear from our findings that many people with IBS should have their vitamin D levels tested,” said Dr. Bernard Corfe, the study’s lead researcher, in a university press release. “And the data suggests that they may benefit from supplementation with vitamin D.”

Cognitive Decline

Researchers from Rutgers University and the University of California, Davis, studied nearly 400 people ages 60 to 90 and found that seniors who don’t get enough vitamin D “experience more rapid cognitive decline over time” than those who do get enough. “[O]n average, people with low vitamin D declined two to three times as fast as those with adequate vitamin D,” wrote Joshua Miller, one of the study’s lead authors and a professor of nutritional science at Rutgers. Those findings held true regardless of race or ethnicity.

Macular Degeneration

Age-related macular degeneration (AMD) affects more than 10 million Americans and is the leading cause of legal blindness. Researchers at the University of Buffalo found that people who already have a high genetic risk of developing the disease and who have low levels of vitamin D are 6.7 times more likely to develop AMD than those with the same genetic risk and normal D levels.

Prostate Cancer

Men with low levels of vitamin D are four to five times more likely to develop aggressive prostate cancer than those with normal levels.

Other cancers

Patients with adequate levels of vitamin D when they’re diagnosed with cancer are more likely to survive than those whose levels are insufficient.

Depression

Low D levels double your risk of being diagnosed with depression.

Cardiovascular Issues

Being deficient in vitamin D increases your risk of developing heart disease by more than 30 percent. It also increases your risk of having a heart attack or a stroke.

Erectile Dysfunction (ED)

Men with severe ED are more likely to have low levels of vitamin D than men with less-severe ED, according to a 2014 study published in the Journal of Sexual Medicine.

Flu and Pneumonia

Vitamin D plays a role in maintaining a strong immune system. The weaker your immune system, the more likely you are to come down with the flu or pneumonia.

Weak Bones

Vitamin D helps your body absorb calcium from the foods you eat. Inadequate levels are associated with weaker bones and related conditions such as osteoporosis and rickets.
After reading all this, you’re probably tempted to rush out to the nearest CVS and buy up their entire supply of vitamin D supplements. Don’t. While low levels are definitely associated with all of the health risks outlined above (and plenty more), they don’t necessarily cause those problems.
Amy Millen, the lead researcher on the macular degeneration study, put it this way: “Our message is not that achieving really high levels of vitamin D are good for the eye, but that having deficient vitamin D levels may be unhealthy for your eyes.” The difference between the two is subtle but very important.

So How Much Should You Get?

Recommendations from a variety of reliable sources put the amount of vitamin D we should consume at between 600 and 2000 international units (IU) per day. But those numbers aren’t particularly helpful, since the only way to know for sure what your vitamin D levels are is to have a blood test. If your levels are low, your medical provider will tell you what you’ll need to do to boost them. The simplest—and cheapest—way is to spend some time outside.
Generally speaking, 10 to 15 minutes in the sun every day is usually enough. But just because going outside is simple, doesn’t mean it’s easy. Some of us worry about skin cancer risk and wear so much sunscreen that we don’t get enough exposure to natural sunlight. You’ll want to talk with your provider about whether the benefit of increased vitamin D intake will offset any skin cancer risk.
If sunlight isn’t in the cards (because of cancer risk or if you live in a place where the sun isn’t out much), there are other ways to increase your vitamin D intake. Many foods (milk, for instance) are fortified with vitamin D, and others (eggs, salmon, and other fatty fish) are naturally high in the vitamin.
And then, of course, there are supplements, usually in the form of capsules. As with all supplements, don’t take any more than your provider recommends.

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Sweat

Looking Beyond The Scale: Did Weight Watchers Hit The Nail On The Head?

How many of you are sick and tired of fixating on the number on the bathroom scale? Statistically speaking, fewer individuals are interested in losing weight and dieting these days, and programs all over are undergoing some serious cosmetic makeovers of their own.

The trouble with diets is that they are, by nature, restrictive. They focus a lot on what we “can’t” have and don’t teach us very much about nutrition along the way. Too often, the diet ends and we wind up right back where we started.

Enter the new Weight Watchers program Beyond the Scale. Weight Watchers became famous for its combination of in-person meetings and point-counting system. It has been touted for decades as a “non-diet,” but with a name like “Weight Watchers,” no one would argue that the focus has still, first and foremost, been that bathroom scale.

Beyond the Scale, they say, is different. It claims to focus more on overall health and well-being versus strict weight loss. SmartPoints replace PointsPlus, so you’re still counting, but the values change. They’re now based on saturated fat, sugar, calories, and protein; and you’re given a weekly “splurge” allowance tailored to you as an individual. There is also a No Count option, where you follow a list of healthy foods, and you’re given a weekly point allowance for items not on the list.

So, how does the program stack up?

THE PROS

According to the rejuvenated program, individuals are losing weight and report feeling more energy and less hunger, both very important factors for sustainable lifestyle changes.

The new point system also really goes after sugar. I’m not often one for demonizing any single nutrient or ingredient, but this is a marked departure from the low-fat diet craze of the ’90s from which this society is still recovering. I still find most “diet” or “healthy” products to be low in nutrients, with most of the calories coming from refined carbohydrates and sugar. Not being particularly unhealthy is not the same as being actively nutritious, and I appreciate that the new program seems to recognize that.

THE CONS

The fact that Beyond the Scale places such a strong emphasis on wholesome, nutrient-dense foods has been a turn-off for many individuals. Anecdotally, it feels at times more restrictive (“diet-like”) than before for anyone used to a diet full of more processed foods. These foods now count for more points than before, so fitting them in on a daily basis becomes more difficult. At first, I thought this sounded like a good thing, but it’s true that some people may not be quite ready to go from one extreme to the other, and perhaps the old point system was a better transition for them.

I also have a bone to pick with the program’s heavy focus on lean protein. This is a cornerstone of almost every traditional diet: low carbohydrate, high protein. While it’s true that getting enough is crucial for overall health and satiety (helping you feel fuller, longer), any excess that you eat is likely to be converted to fat, and very few people in Western countries are protein deficient.

There are other questionable results of this new SmartPoints system. It still steers people toward processed ingredients like zero-calorie sweeteners and other additives, because these products are low in sugar and calories. Then, there’s the fact that nutritious foods like plain, non-fat Greek yogurt and peanut butter actually went up a point with the new system, while empty calories like white wine went down slightly. In fact, both a skinless chicken thigh and a serving of Breyer’s coffee ice cream are five points, but I don’t think you need to guess which one this dietitian would recommend you eat more often.

THE BOTTOM LINE: FIT OR FLOP?

Let’s be clear: I have never been on Weight Watchers. I did not try the new Beyond the Scale program personally. For all of the hype surrounding its revolutionary, holistic approach, though…it reads a lot like the same program in a shiny new wrapper. For that, I’m inclined to give it a FLOP.

However, Weight Watchers can also be an accessible introduction to a healthy lifestyle, and that’s crucial. It provides guidance and support, and if nothing else, Beyond the Scale has ignited the conversation that health is about more than some number on the bathroom scale. The execution may be a little rough around the edges, but it’s a step in the right direction.

Counting SmartPoints could be your starting point, but remember, no one can or should spend the rest of her life counting points. Think of Beyond the Scale as your nutritional training wheels.

At some point, each at our own pace, we must learn to ride without them.