Category Archives: exercise

Seven ways to improve long term weight loss and management

weight loss, weight, health, diet, nutritionWith the summer months approaching and weather warming, weight loss may be on your mind.  With every click of the remote, there are commercials advertising weight loss plans, exercise equipment, and fat burning supplements claiming to help you manage your weight. However, a recent study has shown that regular eating versus dieting may be the answer to long term weight loss and management.

Dieting Versus Regular Eating

A study at the University of Helsinki looked at the factors of weight and weight change in 4900 young men and women. The study involved the participants taking surveys at age 24 and 34, and weight measurements at the time the surveys were conducted. Study results show that most people gained weight in the decade in between. The factors that affected such weight gain include:

  • dieting and irregular eating habits
  • giving birth to two or more children
  • regular intake of sweetened beverages
  • poor contentment with life
  • smoking

The results show that those who were protected from weight gain and had weight maintenance or weight loss had similar characteristics such as:

  • physical activity in women
  • higher level of education in men
  • greater weight at the start of the study in men

Therefore, the study suggests that eating healthy foods on a regular basis and avoiding dieting is the first step to long term weight management.

Seven Ways to Manage Your Weight Long Term

The findings of this recent study show that the following five ways are the cornerstone to managing your weight for the long term.

  • Eating on a regular basis such as every 3 to 4 hours can help prevent overeating. You should consume a balanced diet of fiber-rich fruits and vegetables as well as adequate lean proteins each day. Such proteins may include animal products such as eggs, poultry, fish, seafood, and lean beef. However, if you are vegetarian, you can get plenty of protein from low fat dairy, soybeans and soy based products such as tofu, nuts, and seeds. Furthermore, you should limit your intake of processed products to reduce your total daily intake of sodium and sugar.
  • Reducing intake of sugary beverages is the logical next step to help manage your weight.  This means limiting sugary colas, juices, and pretty much any processed foods with added sugars. You can find the amount of added sugar on the nutrition label of most products. Stick to water, unsweetened tea and lemonade, or other low-calories beverages for your fluid intake. You should drink about half of your body weight in pounds in fluid each day. Therefore, if you weigh 200 lbs, then you should drink about 100 ounces of low-to no calorie fluid each day, or about 12.5 cups of fluid each day.
  • Staying active is vital for managing weight. You should engage in at least 30 minutes total of moderate activity daily such as walking, gardening, light biking, or other activities that increase heart rate to a point where you can still hold a conversation, but not sing. This 30 minutes does not have to be all at once, but can be in 5 to 10 minute intervals throughout the day. Exercise is important for providing a calorie deficit to help lose weight and is also important for heart health.
  • Not smoking and limiting other unhealthy lifestyle factors such as drinking alcohol is important for managing weight since these factors affect heart health and overall health status. Smoking can narrow blood vessels and increase blood pressure. It can also sap your energy since it makes it harder for your heart to get oxygen to your body’s tissues and affects lung health. Drinking alcohol is full of unnecessary calories and if consumed in excess can affect liver health. Your liver is in charge of breaking down fat and getting toxins out of the body. If your liver will rid of toxins before anything, so if you drink too much, your liver will not have much time for fat metabolism. This can lead to fat storage and weight gain, especially in the abdominal area.
  • Managing stress can help you manage weight and gain a more positive perspective on your life. Relaxation breathing, yoga, or talking with a counselor can help you better manage stress and in turn lower your risk of chronic conditions such as heart disease and stroke.

Two other important factors that can affect weight management are:

  • Sleep. Most adults are recommended to get 7 to 9 hours of sleep every night. Lack of sleep can increase risk of chronic conditions such as heart disease, diabetes, and obesity.  Also,  lack of sleep can make it difficult to manage stress and stick to a healthy eating and exercise plan.
  • Nutrient status.  Vitamin deficiencies, such as iron, vitamin D, or B12, can impact health by reducing energy. In fact, obese patients commonly have these vitamin deficiencies before weight loss intervention.  You should get a lab test for these vitamins and nutrients at your annual doctor visit. Also, if you are low in such nutrients, you should start on a regular vitamin regimen. One supplement that may be helpful in getting your weight back on track is Kolonex by Vita Sciences. Kolonex is an advanced colon cleanser and detox supplement that contains psyllium husk and probiotics to help promote weight loss, less bloating, and more energy.

-written by Staci Gulbin, MS, MEd, RD, LDN

Sources:

Centers for Disease Control (September 8, 2016) “Healthy Eating for a Healthy Weight.”

Johns Hopkins Medicine (September 14, 2015) “Nutritional Deficiencies Common Before Weight Loss Surgery.”

National Heart, Lung, and Blood Institute (accessed March 26, 2018) “Sleep Deprivation and Deficiency.” 

National Institute of Diabetes and Digestive and Kidney Diseases (accessed by March 26, 2018) “Some Myths about Nutrition and Physical Activity.”

National Sleep Foundation (accessed March 26, 2018) “How Much Sleep Do We Really Need?”

Science Daily (March 23, 2018) “Searching for long-term success in weight management? Forget dieting and eat regularly.”


  • Could a new diabetes medicine help you lose weight?

    nutrition, dietitian, health, diabetes, diet, weight lossWhen you have diabetes and are overweight, your doctor may say that a small amount of weight loss could help control your condition. However, if you have to take insulin to control your blood glucose levels, weight loss can be very difficult. Therefore, it is encouraging to report that a new diabetes medicine may help those with diabetes who are obese to lose weight.

    Insulin and Weight Gain

    According to Joslin Diabetes Center, those with diabetes on insulin may have a challenging time losing weight. This is because when people with diabetes first start taking insulin, the body is finally getting the glucose in the cells where it was previously low. In turn, this energy that the cells start taking in lead to weight gain. It is important to note though, that an initial weight gain with the start of insulin treatment is a good sign that the body is working to get your blood glucose levels back in control. However, weight loss is not impossible for those with diabetes on insulin. With the proper supervision and treatment plan by your diabetes health care provider, those with diabetes can lose weight.

    Diabetes Medicine and Weight Loss Research

    A recent study found that a new diabetes medicine may help those who are obese without diabetes to lose weight. This new diabetes medicine, semaglutide, has a similar chemical structure to the hormone glucagon-like peptide 1 (GLP-1). GLP-1 helps to regulate secretion of insulin as well as appetite. The U.S. Food and Drug Administration (FDA) recently approved the semaglutide injection Ozempic as a once-weekly supplement to diet and exercise to help those with type 2 diabetes control their blood glucose levels.

    The one-year study done on semaglutide looked at nearly 1000 participants with obesity and without diabetes. Study results found that this treatment was effective as a weight loss treatment.  Different study groups were given different dosages of the treatment (.05-.4 milligrams injection daily).  Comparison groups were given  a placebo or a different diabetes medicine called liraglutide. All groups were provided monthly diet and exercise counseling.

    • All groups that received semaglutide lost significantly more weight than those in the placebo group.
    • The highest dose group (.4 milligram injection daily) lost the most weight, nearly 5 times more than the placebo group.
    • Researchers suggest that more studies could help fully explore the weight loss potential of semaglutide.

    Other Ways to Lose Weight With Diabetes

    Outside of prescription medicines, there are several lifestyle factors that can be adjusted to help those with diabetes lose weight.

    • Eat a healthier diet. According to the Centers for Disease Control (CDC), those with diabetes should work with their doctor and a dietitian. They can help you learn how to create a healthy, balanced meal plan.  A diabetes-friendly meal plan should focus on healthy carbohydrates such as fruits, vegetables, fiber-rich whole grain foods, and low-fat dairy.  Learning appropriate portion sizes and limiting eating out are other strategies to help you lose weight.
    • Exercise more.  When you exercise, insulin becomes more sensitive. In other words, exercise helps your muscle cells to better use the available insulin. In turn, the insulin works to better take up glucose into the cells and use it as energy during and after activity. This helps lower your blood glucose levels. However, it is important to note that those taking insulin to help control their blood glucose levels should adjust their insulin dosage and carbohydrate intake around the time they exercise to avoid a glucose low, or hypoglycemia.  Check out the American Diabetes Association site or talk to your healthcare provider about ways to avoid hypoglycemia during and after exercise.
    • Drink plenty of water each day to help prevent drinking your calories from sugary drinks. Most of your body is made up of water. Therefore, drinking plenty of water each day can help you maintain optimal health. In addition, people with diabetes need more water when blood glucose levels are high.  Studies show that increased water intake can help those with diabetes better control blood glucose levels.  The average adult should drink about half of your body weight in ounces of water each day. For example, if you weigh 200 pounds, then you should drink 100 ounces of fluid each day, or about 12.5 cups of water. Increased water intake can also help you feel fuller longer and prevent dehydration. In turn, increased water intake can help you manage you weight and increase energy over time.
    • Take diabetes-friendly supplements such as Glucarex by Vita Sciences. Glucarex contains compounds such as chromium, alpha lipoic aicd and cinnamon to help support blood glucose levels. Such ingredients can help support weight loss and a healthy metabolism.

    -written by Staci Gulbin, MS, MEd, RD, LDN

    Sources:

    American Diabetes Association (last edited September 25, 2017) “Blood Glucose and Exercise.”

    Centers for Disease Control and Prevention (December 18, 2017) “Eat Well!”

    Diabetes.co.uk (accessed March 19, 2018) “Water and Diabetes.”

    Joslin Diabetes Center (accessed March 19, 2018) “Insulin and Weight Gain.”

    Science Daily (March 18, 2018) “New diabetes drug may help people with obesity lose weight.”


  • Could a walk in the park lower stress levels?

    walk, park, exercise, stress, relaxStaying active has many benefits. In particular, you may have been told by a healthcare provider to move more to help manage weight or improve heart health. However, a recent study has found that a walk in the park may also reduce stress levels in the body.

    How Much Exercise Do I Need?

    The Department of Helath and Human Services recommends that most adults exercise 30 minutes a day for most days of the week. In particular, it is suggested that most adults should engage in:

    • 150 minutes of moderate activity a week or 75 minutes of vigorous activity a week, or a combination of both levels of activity.
    • 2 days each week of resistance or strength training that involves a single set of exercises that includes 12 to 15 repetitions at a weight that will tire the muscles by the end of the set.

    This thirty minutes does not have to be all at once. Five minutes here and ten minutes there is enough as long as it adds up to 30 minutes by the end of the day. Also, you may be wondering what moderate activity is. Moderate activity is any exercise that allows you to hold a conversation, but does not allow you enough breath to sing. In addition, you should break a light sweat within 10 minutes of a moderate activity, while vigorous activity will have you breaking a sweat in a few minutes or less. Moderate activities include:

    • walking
    • water aerobics
    • gardening
    • light dancing
    • slow bicycling

    Walking to Lower Stress

    A study by researchers at the Center for Nature and Health at the University of California San Francisco looked at the effects of exercise on a group of 78 parents and children.  This group of parents and children were encouraged to visit local parks as often as possible over the course of the study period. They were either provided maps to local parks and bus schedules or invited to group outings at local parks.

    Follow-ups were done at one month and three months after the start of the study. During these follow-ups, self reports, journalling, and salivary cortisol levels were used to measure stress levels.  It was found that every increase in park visits each week was linked to decreases in stress.  In addition, it was found that those who visited the parks often saw:

    • increased physical activity
    • decreased loneliness
    • increased interest in nature

    Other Ways to Lower Stress

    Besides getting fresh air and exercising, there are many ways you can try to lower your stress levels.

    • Deep breathing can help relax the mind during stressful times and can also help improve sleep. This type of breathing involves breathing from the diaphragm, which means your stomach should inflate as you inhale and deflate as you exhale. Inhale for several seconds, hold your breath for several seconds, and exhale for several seconds. You may feel a bit lightheaded when starting this practice, so do not perform deep breathing when driving a car or operating machinery.
    • Simplifying your life by donating items in your home that you do not use such as clothes, excess furniture, or decorative items. Also, delegate tasks when possible at both home and work if possible to lighten your load. Finally, write upcoming events on a calendar and keep a running shopping list so you can lighten the burden on your mind.
    • Getting enough sleep is important not only for lowering stress, but for overall health. The average adult should get at least 7 to 9 hours of sleep each night.
    • Eating a balanced diet that is low in sugar, high in fiber, and high in other nutrients such as iron, B12, and vitamin C will help your body perform better in many ways. Some benefits of a healthy, balanced diet include improved cognitive function, better heart health, and an enhanced ability to handle stress. This balanced diet also includes lowering caffeine, increasing water intake, and reducing alcohol intake as well as eating a minimally processed diet. 
    • Spending more time with others in your family, circle of friends, and/or community since social engagement can help boost “feel good” serotonin levels in the body.
    • Taking mood-boosting supplements like Elevia by Vita Sciences. Elevia contains GABA, chamomile, and 5-HTP. These compounds can calm the mind and boost serotonin levels.

    -written by Staci Gulbin, MS, MEd, RD, LDN

    Sources:

    Burton, M.D., N. (February 11, 2017) “How to Reduce Stress.” 

    Healthline (accessed March 5, 2018) “Parl Prescriptions Can Help Lower Stress Levels.”

    Laskowski, M.D., E.R. (August 20, 2016) “How much should the average adult exercise each day?” Mayo Clinic.com 

    Mayo Clinic (May 19, 2017) “Exercise intensity: how to measure it.”

    National Sleep Foundation (accessed March 5, 2018) “How Much Sleep Do We Really Need?”

    Razani, N., et al (2018) “Effect of park prescriptions with and without group visits to parks on stress reduction in low-income parents: SHINE randomized trial.”

    Watson, S. (June 18, 2014) “Caffiene and a healthy diet may boost memory, thinking skills; alcohol’s effect uncertain.”


  • Could an earlier diabetes diagnosis lower your heart disease risk?

    heart disease, heart health, heart, cardiovascularHeart disease is the number one cause of death for both mean and women in the United States. Therefore, it is no surprise that researchers are looking endlessly for ways to reduce risk of this condition. A recent study has found that for those with diabetes, the earlier diagnosis, the lower the heart disease risk later on in life.

    Heart disease risk factors

    Heart disease involves conditions such as coronary heart disease (CHD), which can lead to a heart attack or stroke. Those with the following risk factors have a higher chance of developing heart disease:

    • high blood pressure
    • high cholesterol
    • smoking
    • overweight and obesity
    • being inactive
    • excessive alcohol intake
    • diabetes

    Diabetes and heart disease risk 

    A 2017 report from the New England Journal of Medicine states that around 208,000 people under the age of 20 years old has a diabetes diagnosis. Furthermore, a recent study in Diabetologia looked at the age of diabetes diagnosis and risk of chronic disease conditions such as heart disease, stroke, and cancer.

    The study looked at data on over 700,000 people from Australia with a diabetes diagnosis between 1997 and 2011. The average age of diagnosis was 59 years old. However, researchers state that the earlier the diagnosis, the higher the risk of all-cause mortality. In particular, being a diagnosis 10 years earlier tha average showed a 20-30 percent increase in all-cause mortality, with a 60-percent higher risk of developing heart disease.

    Researchers suggest living with the disease longer increases complication risk. In turn, people with diabetes have a greater chance of diabetes-related health issues. Therefore, it is important to educate those with diabetes on healthy lifestyle practices. Teaching those with diabetes how to control their condition will help lower risk of complications. In addition, it is important to help prevent new cases of diabetes in younger adults.

    How to reduce your risk of heart disease 

    From this study it is clear that the following steps should be followed to reduce your risk of developing not just heart disease, but diabetes as well.

    • Eat a heart healthy diet full of fiber-rich fruits and vegetables, legumes, and whole grains. Also, be sure to limit your intake of fatty meats and stick to lean proteins. Examples of lean proteins include skinless chicken and turkey, lean beef, fish and other seafood, eggs, and low-fat dairy products. If you are vegetarian, some heart healthy plant-based proteins include nuts, nut butters, seeds, legumes, and soy-based products.
    • Quit smoking or don’t start since smoking constricts blood vessels and increases risk of high blood pressure.
    • Stay active at least 30 minutes a day most days of the week. No boot camp exercise is required. However, just be sure to engage in moderate  exercise such as walking, swimming, light aerobics, gardening, dancing, or biking.
    • Manage your weight by engaging in healthy eating and exercising as well as getting plenty of sleep and staying hydrated with at least half of your body weight in ounces of water or unsweetened beverages each day.
    •  Visit your doctor and track your numbers on a regular basis. See your doctor at least once a year if you have no heart disease or diabetes diagnosis. However, if you have a family history of either condition or have a diagnosis of diabetes or heart disease, then you should visit more often. It is important to know your numbers such as blood pressure, cholesterol levels, and blood glucose levels. If you have diabetes or are at risk, then you will want to keep track of your A1C, which is a number that tells the 3-month average of your blood glucose level health. An A1C of less than 7-percent is healthy for those with diabetes, while an A1C between 5.7 and 6.4 indicates prediabetes, and an A1C below 5.7% is healthy.
    • Take a heart healthy supplement such as Alestra by Vita SciencesAlestra contains niacin and plant sterols which provide advanced cholesterol support. Please contact your healthcare provider before starting any new supplement and do not use this supplement as a replacement to your prescribed medications.

    written by Staci Gulbin, MS, MEd, RD, LDN

    Sources:

    Centers for Disease Control and Prevention (November 28, 2017) “Heart Disease Facts.”

    National Institute of Diabetes and Digestive and Kidney Diseases (February 2017) “Diabetes, Heart Disease, and Stroke.”

    Sandoiu, A. (February 26, 2018) “Earlier diabetes diagnosis linked to heart disease, stroke.”


  • Could Having a Pet Improve Your Anxiety?

    dog, cat, pet, mental health, anxiety, depression, ptsd, bipolar, healthThere’s nothing better than coming home after a long and stressful day of work or school, and having a happy wagging tail waiting at the door for you.  Owning a pet involves a lot of work and cost. However, studies show that a pet may be worth the time and money for the good of your health. A recent study review has shown that having a pet can decrease anxiety and provide overall benefits to anyone suffering from mental health issues.

    About Mental Health and Anxiety

    According to the World Health Organization (WHO), mental health is a “state of well being” in which a person can lead a productive life while being able to deal with the normal daily stresses of life.  The National Alliance on Mental Illness reports that mental illnesses are not just the result of one event. However, such a state of being  involves multiple factors such as genetics, environment, and lifestyle.

    Examples of mental health conditions include:

    • Anxiety Disorders
    • Bipolar Disorder
    • Depression
    • Eating Disorders
    • Post-traumatic Stress Disorder (PTSD)
    • Schizoaffective Disorder
    • Schizophrenia

    According to the American Psychiatric Association, anxiety disorders are the most common mental health disorders. In particular, about 30-percent of adults deal with such a disorder at some point in their life.  Anxiety disorders are not just everyday stress or worry. On the contrary, those with such disorders worry or fear that may be seen as “abnormal” in certain situations. This fear or worry can result in disruption of their daily life.

    For example, it may be “normal” to worry about taking a test. However, someone with anxiety disorder may have a similar level of worry and stress when having to talk with someone at the store.  On the other hand, a person with the disorder may lose sleep because they worry that if they leave the house tomorrow that something bad may happen to them. These are just some examples of how anxiety disorder can manifest. However, this condition can come in many forms such as:

    • generalized anxiety disorder
    • panic disorder
    • phobias, or fears, such as agoraphobia (fear of public places)
    • social anxiety disorder
    • separation anxiety disorder

    Pets and Mental Health Benefits

    An analysis of 17 studies reported in BMC Psychiatry found that having a pet may help those with mental health disorders. Results of this study review found that pets had the following positive impacts on mental health:

    • One study interviewed some people who had depression, schizophrenia, bipolar disorder, or post-traumatic stress disorder.  Subjects reported feeling more secure and stable with a pet in their lives.
    • Another study reported that those with a pet had lower levels of anxiety and a lower average body mass index.
    • Pets can provide unconditional love as well as support without judgment. In turn, this can help those with mental health issues cope if they are not getting such support from their family and friends.
    • Pets forced their owners to stay connected with the outside world and be more active.  Besides helping those with mental health issues to connect with others, the act of going outside is also very helpful to overall health.  For one thing, getting outside can help people get sunlight that helps make sure they get enough vitamin D, which can affect mental health. Also, mental health may benefit from the act of exercise.

    Researchers suggest that mental health care plans should include asking patients with mental health issues to get a pet. However, more studies need to be done to figure out how pets could play in the lives of patients and in treatment plans.

    Other ways to help improve your mental health

    Besides having a pet, there are some other things you can do to help your mental health.

    • Be mindful by living in the present moment. Talk with a counselor if you have troubles in your past that are stopping you from living in the moment. Also, take a yoga class, learn relaxing breathing techniques, or get a wellness app to help you find ways to stay calm each day and night.
    • Eat balanced meals since sometimes low levels of certain vitamins or nutrients can make you feel more tired or nervous. Eat plenty of fiber-rich fruits and veggies to help keep your gut healthy. Also, make sure to eat enough protein each day such as meats, beans, low fat dairy products, nuts, and seeds. Low protein intake can cause you to feel tired. This is because protein-rich foods contain dopamine and tyrosine which keep you alert. Finally, make sure to eat some carbohydrate foods such as whole grains and cereals. This is because such foods increase “feel-good” serotonin in the body.
    • Volunteer or help out a friend or loved one since such acts can help you feel better about yourself. Also, such acts can help you connect with others and perhaps help you to see how much you have to be grateful for.
    • Get plenty of sleep since lack of sleep can greatly impact your mood. Set a bed time each night, avoid caffeine in the latter half of the day, and limit screen time at night to help you get more sleep. 
    • Visit your doctor to make sure your vitals are healthy and to get help for any symptoms that may be bothering you or affecting your daily life.
    • Take a supplement such as Sereneo by Vita Sciences. Sereneo contains ingredients such as magnesium, chamomile, and valerian that promotes a boost in serotonin and supports stress and anxiety relief.

    -written by Staci Gulbin, MS, MEd, RD, LDN

    Sources:

    American Psychiatric Association (January 2017) “What are anxiety disorders?”

    Greenblatt, M.D., J.M. (November 14, 2011) “Psychological Consequences of Vitamin D Deficiency.”  

    Medical News Today (February 19, 2018) “It’s official: Pets benefit our mental health.”

    National Alliance on Mental Illness (accessed February 20, 2018) ” Mental Health Conditions.”

    Psychology Today (October 27, 2015) “9 Ways You Can Improve Your Mental Health Today.”  

    Weir, K. (December 2011) “The exercise effect.”

    World Health Organization (August 2014) “Mental health: a state of well-being.”


  • Seven Simple Ways to Keep Your Weight Loss Resolutions This New Year

    exercise, goal, weight loss, new year resolutionEvery new year, many of us make resolutions to be healthier. Whether it be weight loss, exercising more, eating healthier, or managing stress better, such resolutions usually start off strong. However, by early spring, such goals usually lose steam and get pushed off until the next new year. That is why it is important to plan ahead before making any goals so you can make sure they are realistic and backed up with a lasting motivating factor. With such planning, you can make your new year’s goals come true this year and maintain such healthy habits for the long-term.

    What is a SMART goal?

    SMART goals provide a formula for the greatest success in goal-setting and achieving. SMART stands for:

    • Specific: Being specific requires you to be clear about the goal you want to set. For example, “I want to exercise 30 minutes a day for at least 3 days a week,” or “I want to lose 1 pound a week for the next 12 weeks.” Being specific is more helpful than just saying “I want to lose weight” or “I want to eat healthier.” Such general statements do not provide any concise marker to work towards, therefore they allow for a greater likelihood of non-compliance.
    • Measurable: The marker that a specific goal contains allows your progress to be measured. When you can measure how many days you have been able to exercise each week, or how many cups of water you drink each day, you can have a better idea of what areas of your healthy regimen are doing well, and which need more work. Tracking through an app or food journal can help with keeping track of such progress.
    • Attainable: Perhaps one of the most important parts of a goal is to make sure it is attainable. For example, if you currently consider yourself a couch potato, it would be a stretch to make a goal to run a marathon by the springtime.  A more attainable goal would be “I will train for a summertime 5K race.”
    • Relevant: Another important part of your goal is that it must be relevant to your life. You should never set a goal that someone else may have for you. This type of goal-setting is setting you up for disappointment, especially if you are only working towards that goal to gain approval from others. Set your goals for YOU and YOU only, and you will be sure to be successful.
    • Time-bound: Finally, it is important that your goals include a start and end time. Timing your goal makes it easier to keep track of your progress. For example, “In the next three months, I want to be able to work out for at least three times a week.” In addition, breaking these timed goals into small pieces, like a week or a month at a time, will make them more approachable. So instead of saying, “I want to lose 50 pounds this year,” saying “I want to lose 5 pounds this month” will make this large goal seem more possible.

    What are good motivating factors?

    To keep your motivation level strong, it is important to have some non-scale goals, or goals that have no number attached to them. For example, some non-scale goals may include:

    • Having more energy to play with your kids or grand kids.
    • Moving around with less pain.
    • Being on a reduced number of medications.
    • Fitting in an airplane seat or amusement park ride seat comfortably.

    What is a Realistic Weight Loss Goal?

    If you are one of the many people who wish to lose weight for the new year, it is important  to set healthy expectations. Fad diets may promise 20 pounds lost in 20 days, which may seem great. However, these quick results usually only end up with quick weight regain. This is because such plans end up depriving you of nutrients, make eating healthy feel miserable, and are hard to stick to long-term. The Centers for Disease Control and Prevention report that 1 to 2 pounds a week is a healthy rate of weight loss.

    More Simple Steps to Getting Healthy This New Year

    • Simplify healthy eating. Instead of getting obsessed with counting every calorie and macronutrient, stick to the basics.  Get out your measuring cups and smaller dinner plates (about 9-inches in diameter) and follow these simple tips:
      • Have at least 2 cups of non-starchy vegetables each day, which do not include corn, peas, and potatoes. With the plate method, fill half of your plate with the non-starchy vegetables at meal time.
      • Limit starchy, refined foods such as rice, potatoes, and pasta. Stick to 1/2 cup at each meal, or with the plate method, 1/4 of your plate. Choose high-fiber starches such as brown rice, quinoa, beans, or sweet potato.
      • Make sure you eat enough protein. Although this may seem easy enough, I find a lot of my patients do not eat enough healthy proteins. To determine your protein needs each day, you can multiply your weight in pounds times 0.3 to give you an estimate in grams.  You may need more protein daily if you workout frequently.
    • Be more mindful. Mindfulness is important for all aspects of life. In eating, mindfulness may include:
      • meal planning and prepping
      • asking yourself if you are eating for hunger or emotions
      • chewing more per bite to really savor and enjoy your food

    Mindfulness in exercise may be choosing exercises you enjoy or listening to your                        body to find ways to move without causing pain. Everyday you can be mindful by                       being present in each moment. You can do this by listening actively to others and using relaxation breathing and meditation to manage stress.

    • Track your progress. Download an app like MyFitnessPal or MyPlate to help you track what you consume and the calories you burn. Some apps, such as Apple Health or Calm, can help you keep track of the number of mindfulness minutes you engage in daily.
    • Fill in the gaps with vitamins and supplements. Even the healthiest diets may be lacking some vitamins. In addition, some climates that may have less days of sunshine may make individuals prone to vitamin D deficiency.  It never hurts to have your healthcare provider check for your levels of vitamin D, vitamin B12, magnesium, and iron. Low levels of these nutrients may result in such symptoms as low energy, depressed mood, or trouble sleeping.  Zestia by Vita Sciences contains several of these nutrients in addition to probiotics and a SuperFood complex to help promote optimal health inside and out.
    • Reward yourself. Every small goal you achieve should be celebrated. If you went a whole week without any drinking any sugary drinks, then reward yourself with a relaxing hot bath, or by enjoying a relaxing movie night at home.

    -written by Staci Gulbin, MS, MEd, RD, LDN

    Sources:

    Centers for Disease Control and Prevention (May 15, 2015) “Losing Weight.”

    Medline Plus (December 28, 2017) “8 Small Changes for a Slimmer You in 2018.” 

    Richardson, H. (December 29, 2017) “Holly Richardson: Resolutions, SMART goals, CLEAR goals and BHAGs.”

    Rossy, L. (April 29, 2016) “How Mindfulness Can Help You Stay Motivated to Exercise.” 

     


  • Can One Day of Exercise Protect Your Heart for Days?

    heart, heart health, exercise, cardiovascular, workout

    If you have ever tried to lose weight, you have likely been told to move more and exercise.  This statement may sound pretty generic, however it is true.  Although the Health and Human Services suggests working out at moderate intensity for 150 minutes a week, a recent report has found that even just one high-quality session of pre-conditioning the heart could keep your heart healthy all week long.

    What is moderate exercise?

    According to the Mayo Clinic, moderate exercise is an intensity in which you can carry a conversation, but cannot sing. For example, if your breathing quickens, but you are not quite out of breath, then you are engaging in moderate exercise.  Examples of moderate exercise may include:

    • walking briskly
    • gardening
    • ballroom dancing
    • water aerobics
    • biking slower than 10 miles per hour

    Exercise and Heart Health Research

    Animal studies have shown that one session of exercise can protect the heart for the rest of the week. This is based on infarct size, or size of an area of necrosis in an organ caused by obstruction of blood circulation.  The pre-conditioning exercise studied has been shown to reduce infract size, in turn reducing risk of heart disease.  This pre-conditioning involves training the heart during periods of ischemia, or reduced blood flow. In turn, the training is expected to reduce infarct size during periods of occlusion, or vessel blockage.

    These types of studies have not yet been done in humans. However, researchers feel that there is great promise for this type of therapy to be done with patients in the days before a scheduled heart surgery or procedure. It is thought that such “cardio protection” could help lower risk of complications or death and improve overall health outcomes.

    Other Heart Healthy Things You Can Do Each Week

    Besides exercise, there are plenty of things you can do each week to help improve your heart health.

    • Eat more fruits and vegetables: The fiber and nutrients found in fruits and vegetables has been shown to help lower risk of heart disease. Some examples of these nutrients include folate, magnesium, potassium, as well as vitamins A, C, and K. Also, non-starchy vegetables, or those vegetables other than corn, peas, and potatoes, are low in calories. Therefore, such foods can be eaten in great volumes to fill you up without putting you over your suggested calorie intake for the day.
    • Eat less processed foods: Boxed goods, frozen or prepackaged convenience meals, and canned soups are just some examples of processed foods that can hurt your heart. The reason you should limit such foods is because they can often be high in sodium, fat, and sugars that are used to make these products last longer in your pantry or refrigerator.  High sodium foods in particular can contribute to high blood pressure, which is a risk factor for heart disease.
    • Manage stress: Stress can also contribute to high blood pressure.  In addition, when you are stressed, you may eat more sweets and other comfort foods more often. Over time, this emotional eating can lead to weight gain. In turn, weight gain can increase your risk of high blood pressure, diabetes, and heart disease. You should find ways to manage stress such as:
      • talking to a friend or counselor
      • taking a yoga or meditation class
      • performing relaxation breathing
      • listening to music
      • using essential oils
      • engaging in some sort of “me time” every day. “Me time” involves some time each day in which you engage in an activity you enjoy that gives you time to yourself to breathe.
    • Take heart-healthy supplements: Besides a multivitamin each day, you may want to consider a heart healthy supplement such as Circova if you are at risk for heart disease. Circova is a supplement by Vita Sciences that contains Hawthorne extract as well as  antioxidants such as flavonoids and catechins that have been shown to improve blood flow and blood pressure.
    • Visit your doctor regularly: Be sure to visit your healthcare provider on a regular basis to get your blood pressure checked and to assess your heart disease risk. For most people, once a year is sufficient. However, if you have high blood pressure or a history of heart disease or diabetes, then you may want to visit more often such as every 6 months.

    -written by Staci Gulbin, MS, MEd, RD, LDN

    Sources:

    American Heart Association (March 2014) “Moderate to Vigorous: What is Your Level of Intensity?”

    American Heart Association (May 15, 2015) “Can antioxidants in fruits and vegetables protect you and your heart?”

    Lou N. (November 30, 2017) “One Workout May Protect Heart from Ischemia for Hours or Days.” Medpage Today 

    Mayo Clinic (May 19, 2017) “Exercise Intensity: How to Measure It”

    Mayo Clinic (July 25, 2015) “Myocardial Ischemia”

    Merriam-Webster Dictionary (accessed December 11, 2017) “Infarct”


  • Could Excess Weight Shorten Your Life?

    age, healthy eating, apple, green, aging, healthAccording to the National Institutes of Health, the average American can live an average of 79 years.   However, did you know that a few small lifestyle changes could add years to your life? It was found that for every few pounds you lose you could be adding years to your life.

    A recent study in Nature Communications looked at genetic data from 600,000 people in North America, Europe and Australia. Smoking, body fat, thought processes and the genes related to such can affect life span.

    Of all conditions observed, smoking and traits linked with lung cancer were found to have the greatest impact on reducing life span. Smoking one pack of cigarettes a day over a lifetime can lead to a loss of seven years of life.  However, if a person quits smoking, they can get back those years and live as long as someone who has never smoked.

    Obesity is a common risk factor for heart disease and diabetes. However, body fat percentage and other factors linked with diabetes were found to decrease life span. Two months of life can be lost for every 2.2 pounds of excess body fat. This could be related to the increased risk of obesity-related conditions related to excess weight, but the direct reason for this result is not confirmed.

    Finally, those with an open mind may live longer than those who were not. For every year of studying done beyond school, a year is added to a person’s life. This could be related to those studying more having sharper minds as they age, but it is not confirmed why. By maintaining mental sharpness, you are helping to keep the body’s software up to date which aids in overall wellness.

    Other Ways to Add Years to Your Life

    If you want to add years to your life, there are many things you can do.

    • Eat better:  A balanced diet of fruits and vegetables provide fiber that can help manage weight and keep blood glucose levels stable.
    • Stay active: A good balance of cardio, resistance, and flexibility exercises can help you stay young as you age. Resistance exercises such as lifting weights, working with resistance bands, or performing push-ups, can help maintain lean mass. Lean mass can help keep you more mobile as you age and in turn prevent injury. In addition, lean mass can keep bones and joints strong and improve insulin resistance.
    • Sleep more: While you sleep, the body regulates fluid, blood glucose, levels, and blood pressure. Therefore without the recommended 6-8 hours of sleep a night, you may be putting yourself at risk for chronic disease. If you have trouble sleeping, try  reducing screen time before bed, getting blackout blinds, stop eating and drinking two hours before bedtime, or get a white noise machine. Check with your healthcare provider if pain or other health issues that may be keeping you up at night.
    • Practice preventative health: Be sure to visit your doctor every year or more often to check for chronic disease risk factors. Knowing your numbers such as blood pressure, blood glucose, cholesterol, triglycerides, and vitamin levels are important for health tracking. If any of your numbers are out of range, you could increase risk for chronic disease and decrease quality of life.
    • Take a multivitamin: To ensure you are getting your daily nutrients, try the Zestia multivitamin by Vita Sciences. Zestia contains a combination of fruit and vegetable extracts, probiotics, and digestive enzymes to help support an optimal quality of life.

    Sources:

    Harvard Health Publishing (accessed October 16, 2017) “Tips for  longer life”

    Medline Health News (October 13, 2017) “Good Lifestyle Choices Adds Years to Your Life” 

    National Institutes of Health News in Health (June 2016) “Can You Lengthen Your Life?” 


  • Poor Heart Health Can Increase Stroke and Dementia Risk

    healthy eating, health, food, healthy fats, fish, fruits, vegetables, avocado, olive oilWhen you hear about brain health, you may think of lowering stress and anxiety. However, having a healthy brain also involves reducing risk of stroke as well as memory conditions like Alzheimer’s and dementia.  A recent report has found that keeping your body healthy is vital to keeping your brain healthy.

    Having a healthy body involves more than just eating healthy and exercising. American Heart Association’s Life’s Simple 7 provides simple guidelines to help you develop a healthy body and healthy brain.

    What are the Life’s Simple 7?

    • Manage blood pressure– A healthy blood pressure is one where the systolic, or top number is 120 or less, and the diastolic, or bottom number, is 80 or less.  The systolic pressure measures the pressure during contraction of your heart, while the diastolic measures the pressure in between heart beats.  You should have your blood pressure checked at least once a year at your annual doctor’s visit.  If you have hypertension, or a blood pressure of 140/90 or higher,  you should see your doctor at least every 6 months to monitor your blood pressure.
    • Control cholesterol– You should keep track of your cholesterol numbers at least once a year to stay healthy. This includes not only total cholesterol, but also your LDL, HDL, and triglycerides.  If you already have high cholesterol or triglycerides, be sure to visit your healthcare provider every 6 months to keep track of your numbers.
    • Keep blood sugar normal– When you visit your health care provider, be sure to take a look at your fasting blood glucose and HgA1C numbers. The fasting blood glucose will give you an idea of your current blood level of glucose. However, your HgA1C will give you a three month average of your blood glucose levels. Your HgA1C provides a long term picture of your blood glucose levels and is a better diagnostic tool. A prediabetes diagnosis would occur at an HgA1C of 5.7 to 6.4.  If your HgA1C is 6.5 or higher, you may have diabetes. Be sure to get your numbers checked every year. Check your numbers more often if you have a family history or diagnosis of diabetes or prediabetes.
    • Get physically active– The Department of Health and Human Services recommends 30 minutes of moderate exercise 5 days a week for optimal health. Moderate exercise can include walking, swimming, gardening, biking, or dancing.  You can split this 30 minutes up into five or ten minutes here and there throughout the day.
    • Eat a healthy diet– A healthy diet contains plenty of protein, healthy fats, and fiber-rich foods. Protein can come from lean meats, low-fat dairy products, and healthy plant-based proteins such as legumes, nuts, and seeds. Fiber-rich foods include fruits, vegetables, and whole grains like oats and quinoa. Also, healthy fats from plant-based oils like olive oil, nuts, seeds, avocado, and fatty fish can improve brain health and improve heart health.
    • Lose extra weight– It is important to maintain a healthy weight to lower risk of chronic conditions. Obesity-related conditions like heart disease and diabetes can increase risk of brain health conditions.  Therefore, losing weight can improve both heart and brain health.
    • Don’t start smoking or quit– Smoking can constrict blood vessels and increase risk of hypertension. Therefore, if you don’t already smoke, don’t start. If you do smoke, contact smokefree.gov for resources on how to quit.

    A recent report by the American Heart Association (AHA) has found that brain health is linked to healthy lifestyle factors.  For example, increased blood pressure, blood glucose levels, and high cholesterol can increase risk of atherosclerosis, or narrowed blood vessels. Narrow blood vessels can restrict blood flow to the tissues and organs.  This can lead to increased risk of stroke. Over time, multiple strokes or mini strokes can lead to cognitive impairment, or vascular dementia.

    The risk factors for stroke as listed in the Life’s Simple 7, are the same for Alzheimer’s disease.  The Life’s Simple 7 are risk factors that can be measured, modified, and monitored.  Therefore, healthcare providers can use the knowledge gained from observing such factors to help better treat their patients.  Scientists hope that such data can also lead to expanding research. They hope they may be able to detect genetic or brain markers that could lower the number of people who get dementia.  Nearly 75 million people are expected to have dementia by the year 2030.  However, this number may be lowered if steps are taken now to provide brain health prevention guidelines. Therefore, take steps to improve your lifestyle today to keep a healthy brain for life.

    Other ways to create a healthy life include taking nutrient-rich supplements such as Livrio by Vita Sciences. Livrio contains natural compounds such as milk thistle that have been shown to support a healthy liver.  This supplement helps cleanse and detoxify your liver, in turn providing you with improved energy, glowing skin, and overall well-being.

    -written by Staci Gulbin, MS, MEd, RD, LDN

    Sources:

    American Heart Association (September 7, 2017) “Seven Steps to Keep Your Brain Healthy from Childhood to Old Age” http://newsroom.heart.org/news/seven-steps-to-keep-your-brain-healthy-from-childhood-to-old-age


  • Can Skipping Breakfast Impact Your Health?

    breakfast, egg, vegetable, whole grain, fruit, milkDo you skip breakfast? Does your busy schedule make it hard to eat in the morning? Are you just not hungry in the early hours of the day? You may have heard that breakfast is the most important meal of the day.  Recent research has found that this may be true. Skipping your morning meal can deprive your body of many important nutrients vital to overall health.

    Health benefits linked with eating a morning meal include better focus, more energy, lower risk of heart disease and diabetes, among other things. However, a 2011 study found that it is not just important that you eat breakfast, but what you eat at breakfast.

    What is a healthy breakfast?

    A 2011 study by the Institute of Health and Society in Worcester, UK found that it is lower glycemic and higher protein foods at breakfast that will provide the most health benefits. Therefore, swap out your coffee cake or sugary cereal for more nutrient-dense foods. Recommended morning breakfast protein sources include eggs, legumes, nuts, seeds, fish, and poultry. Also, protein from soy, hemp, and pea protein powders can provide a great non-dairy source of protein.  In addition, cottage cheese and protein-rich Greek yogurt are great morning meal options. It is suggested that 30 grams of protein should be eaten at your morning meal to provide an adequate energy source.

    Along with protein, you should balance out your morning meal with complex carbohydrates for fiber.  Such fiber-rich foods may include high-fiber cereals such as bran or oatmeal. Other fiber-rich carbohydrates may include low-glycemic fruits such as berries, grapes, or citrus fruits.  Also, you could add non-starchy vegetables to your breakfast such as peppers, onions, or leafy green vegetables in your omelette. You could also add spinach leaves, kale, or carrots to your morning smoothie with a scoop of plant-based protein powder and some berries.

    Recent research

    A more recent study in the British Journal of Nutrition has found that those young people who skipped breakfast were more likely to be low in nutrients such as folate, calcium, iron, and iodine. Nearly a third of students who skipped breakfast had low iron intake versus 4-percent who did eat in the morning. Similar findings were found for calcium intake. One-fifth of students who did not eat breakfast had low calcium intake versus 3-percent of those who did eat a morning meal.

    The Centers for Diseases Control have found that students who eat a morning meal have improved performance in school. Students who eat breakfast tend to have better focus, attendance, grades, and memory compared to those who skip.  It is likely that adults would have the same benefits from eating breakfast. However, more studies would need to be done in such age groups to confirm this theory.

    Filling in the Nutrient Gaps

    If you find that you are not getting a morning meal in each day, here are some ways to ensure you are getting all of your nutrients during the day.

    • Have healthy snacks available with you at all times. Fiber-rich nuts and seeds, protein-rich jerky and protein bars, as well as freeze-dried fruit are healthy snacks that do not need refrigeration. Keep these snacks in your car, purse, backpack, or at work to make sure you always have nutritious sources of energy on hand.
    • Carry an emergency protein shake with you on-the-go. Pre-prepared protein shakes and waters can provide portable nutrition.  If you don’t have time to sit down and eat a solid meal in the morning, you can at least sip your meal while sitting in traffic or during your morning class or meeting. There are many non-dairy sources of protein drinks for those who may have a dairy intolerance.
    • Take a multivitamin daily to fill in the nutrition gaps. Ask your doctor to test for such important vitamins as B12, vitamin D, and iron.  If you are low in any of these vitamins, taking supplements may be necessary to get your health up to speed.  In the meantime, it doesn’t hurt to take a multivitamin daily. A great multivitamin choice is Zestia by VitaSciences.  Zestia contains a comprehensive vitamin profile, 45 fruits and vegetables, a superfood complex, and probiotics to help support optimal health.

    written by Staci Gulbin, MS, MEd, RD, LDN

    Sources:

    Centers for Disease Control (May 2014) “Health and Academic Achievement” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4017414/

    Kamada, I., et al. (2011) “The impact of breakfast in metabolic and digestive health.” Gastroenterology and Hepatology from Bed to Bench, 4(2):76-85.

    Medline Health News (August 17, 2017) “Young Breakfast Skippers Lack Vital Nutrients” https://medlineplus.gov/news/fullstory_167879.html