Category Archives: weight loss

Exercise to lower high blood pressure is not a popular idea

blood pressure, heart health, hypertension, doctor, healthNearly half of all Americans have high blood pressure, or hypertension. Having hypertension can put you at increased risk for heart disease and stroke, which are two of the top five leading causes of death in the United States. Therefore, it is important that if you have high blood pressure that you should work to be more heart healthy to prevent chronic disease. This usually includes eating a heart healthy diet and exercising. However, a recent survey shows that exercise is the last thing people want to do to try and lower their blood pressure.

About High Blood Pressure

High blood pressure occurs when the force of blood through your blood vessels is too high.  When you go to the doctor to get your blood pressure checked, they look at two different numbers:

  • Systolic blood pressure, which is the top number of your blood pressure reading. This number is the force of the blood at each heart beat, or contraction.
  • Diastolic blood pressure, which is the bottom number of your blood pressure reading. This number is the force of blood through your vessels in between contractions.

High blood pressure reading is 130 over 80 mmHg.  It used to be 140 over 90 mmHg, but was changed last year since it was found that those people who were at the time considered borderline hypertensive would be more likely to start helpful treatment for their blood pressure if diagnosed at this stage of hypertension.

Blood Pressure Survey

Researchers at Yale University performed a survey to find out what lifestyle interventions people were most likely to engage in to lower their blood pressure. Those people taking the survey had to choose from four options: taking a pill, drinking one cup of tea each day, exercising or getting a monthly or semi-annual injection. It was found that most people, about 79-percent would be willing to take a pill to get one extra month of life, while 78-percent would be willing to drink a cup of tea daily.  Furthermore, about 96-percent of people were willing to do either of these activities to gain five years of life. Exercising was one of the least popular interventions, slightly above taking a monthly injection, to lower blood pressure.

Other Ways to Lower Blood Pressure

Although exercise is a great way to gain and maintain heart health, there are other lifestyle factors you can tweak to improve your blood pressure.

  • Lose weight: Losing weight is not an easy thing to do. However, just a small amount of weight loss, like 10 pounds, could help lower your blood pressure.
  • Eat a heart healthy diet full of fiber-rich whole grains, fruits, and vegetables, and lean proteins. Also, lower your intake of processed, salty and sugary foods to help improve your heart health.
  • Lowering alcohol intake to no more than one standard drink a day for women or two standard drinks a day for men can help your blood pressure. One standard drink is equal to 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of hard liquor.
  • Quit smoking or don’t start since smoking can narrow blood vessels. In turn, this can make it harder for the heart to get the oxygen and nutrient rich blood to the rest of the body. Therefore, smoking not only puts your heart at risk, but the health of your entire body.
  • Reduce stress to help lower your blood pressure. Relaxation breathing, yoga, meditation, or simply talking to a counselor or trusted friend or colleague can help. In turn, this can help lower your blood pressure and improve your heart health.
  • Take a heart healthy supplement each day such as Presura by Vita Sciences. Presura contains natural ingredients such as hawthorn berry, niacin, and garlic extract that have been found to promote healthy blood pressure levels. However, it is important to always talk to your healthcare provider before starting any new supplement to make sure it is safe to take with any other medications you may take.

Sources:

American Heart Association (November 2017) “The Facts About High Blood Pressure.”

American Heart Association News (November 13, 2017) “Nearly half of U.S. adults could now be classified with high blood pressure, under new definitions.”

Centers for Disease Control (March 17, 2017) “Fast Stats: Leading Causes of Death.”

HealthDay (April 7, 2018) “Exercise for High Blood Pressure? Most Not Keen on Idea.”

Mayo Clinic (May 30, 2015) “10 Ways to Control High Blood Pressure Without Medication.”

 


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    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.”


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    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.”


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    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.”


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    Could Weight Loss Reduce Joint Pain?

    pain, neck, back. weightJoint pain can stem from a variety of sources. Whether it be injury or chronic condition, pain can be a disruptive part of your daily lifestyle.  You may need specialized medicine or other treatment to reduce some types of pain. However, you can reduce some types of pain with at-home treatments. A recent study has found that you can reduce some types of joint pain by simply losing a small amount of weight.

    What is joint pain?

    Joint pain is any discomfort, pain, or inflammation that you may feel in your joints. Common areas where pain occurs is in the back, neck, and knees. However, pain may also appear on or around the joint at the muscles, ligaments, cartilage, bones, or tendons. For example, arthritis is the most common form of pain felt at the joints. Furthermore, tendonitis, bursitis, and fibromyalgia are examples of other causes of pain at the joints.

    Weight loss and pain reduction

    A recent study at the University of Michigan Chronic Pain and Fatigue Research Center looked at the relation of obesity and pain. A group of 123 obese study subjects were placed on a low-calorie liquid diet for 12 weeks. Also, they were asked to increase their physical activity gradually. Study results show that a 10-percent loss of body weight over 12 weeks reduced pain in many areas of the body. In particular, study subjects felt less pain in the knees and hips, as well as the abdomen, arm, chest, and jaw. Researchers are not sure why 10-percent is the point at which pain starts to decrease. However, further studies may help to figure out why this particular percentage of weight is so critical to the reduction of pain.

    How to lose weight to help reduce pain

    Although the study talks about a liquid diet for weight loss, this is not the most practical approach for most people.  Therefore, follow the tips below to help you lose weight in a healthy way for the long term.

    • Read nutrition labels and be sure to choose foods that are lower in added sugars and sodium.  The nutrition label provides total sugar information as well as how much added sugar. Added sugars are those sugars not naturally found in the food you are eating that is added for enhanced sweetness.  Try to keep added sugar intake as low as possible. Natural sugars from fruit and dairy products are OK.
    • Get more sleep each night.  Studies show that people who get 3.5 to 5.5 hours of sleep each night compared to 7 to 12 hours each night consumed about 400 calories a day more on average. This could be due to sleep deprivation affecting appetite hormones such as leptin or ghrelin.  Therefore, try to get at least 7 to 8 hours of sleep each night for optimal health. If you have trouble sleeping, try reducing screen time at night, blackout curtains on your windows, or contact your healthcare provider for more assistance.
    • Track your calories to make sure you are not consuming more than you are burning each day. Use an app on your Smartphone or write down what you eat in a food journal.  If you are still having trouble losing weight with this method, check with your healthcare provider or a registered dietitian to help you plan healthy meals and snacks.
    • Make sure you are eating enough fiber and protein each day. Animal products such as meats, poultry, seafood, eggs as well as low-fat dairy products are important sources of protein in the diet.  Fiber comes from fruits, vegetables, and whole grains from such foods as oats, quinoa, and whole-wheat. If you are vegetarian or vegan, be sure to consume plenty of legumes, soy proteins in tofu and soy milk, as well as plenty of nuts and seeds to get enough protein in your diet. Protein helps your body maintain lean muscle mass, which in turn helps promote healthy metabolism. On the other hand, fiber helps keep your gut healthy and keeps you fuller longer, which can both assist in healthy weight loss and management.
    • Drink plenty of water to help with promoting healthy hydration to reduce the incidence of dehydration, which in turn could cause your body to retain fluid.
    • Stay active. Moderate exercise each day for at least 30 minutes total is recommended for heart healthy. Exercise can also help in managing blood glucose levels and body weight.

    Besides losing weight, you can also reduce joint pain with a supplement such as Relocane by Vita Sciences. Relocane contains natural anti-inflammatory ingredients such as turmeric which promotes effective pain relief.

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

    Sources:

    American Heart Association (February 2014) “American Heart Association Recommendations for Physical Activity in Adults.”

    Berkeley University of California Wellness (accessed January 12, 2018) “10 Evidence-Based Weight Loss Tips.”

    HealthDay (February 6, 2018) “Losing Weight Eases Obesity-Related Pain. But How Much Is Enough?”

    Mayo Clinic (January 11, 2018) “Joint Pain”.


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    Could the DASH Diet be the Answer to Your Weight Loss Goals?

    balanced diet, diet, healthy, haert health, fruits, veggies, proteinLike millions of other people, you may be hoping to lose some weight in this new year. However, the confusing part may be what eating plan, or shall I say “diet,” should you choose to follow?  There is so much information in the media today making all sorts of weight loss claims.  They may all seem promising, but not all may provide you the nutrients you need to succeed long-term.  However, a recent report found that the DASH diet may be the answer to get you to your weight loss goal.

    What is the DASH Diet?

    The DASH, or Dietary Approaches to Stop Hypertension diet regimen, is a eating regimen promoted by the National Institutes of Health (NIH). It involves a flexible and balanced diet that focuses on using whole foods to meet daily and weekly nutritional goals. Basic tenets of the DASH diet include:

    • Eating plenty of fiber-rich vegetables, fruits, and whole grains
    • Consuming adequate protein daily from minimally processed sources such as fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils
    • Limiting foods high in saturated fat, such as fatty meats, full-fat dairy products, and certain oils such as coconut, palm kernel, and palm oils
    • Reducing consumption of sugar-sweetened beverages and sweets

    Calorie and activity goals recommended will be a little different for each individual based upon your energy needs. Energy needs can be calculated using your BMR, or basal metabolic rate, multiplied by an activity factor.  A good BMR calculator is provided online by MyFitnessPal. To calculate your activity factor, multiply your BMR by the following activity factor based on your activity level. Exercises considered moderate versus active can be found in a variety of sources such as the American Heart Association website.

    • 1.0 if you are sedentary, or do little to no activity
    • 1.1-1.2 if you engage in light activity 1-3 times a week
    • 1.2-1.3 if you are active, or engage in moderate exercise for 150 minutes a week or vigorous activity 75 minutes a week
    • 1.4-1.5 if you are very active, or engage in moderate exercise  closer to 300 minutes per week , and vigorous activity closer to 150 minutes per week

    For example, of your BMR is 1500 and you work out for 30 minutes a day, 3 days a week, then you would multiply 1500 by 1.2-1.3. Therefore, you would need to consume about 1800 to 1950 calories each day to maintain your current weight. As an estimate, subtract 500 calories for every pound you wish to lose per week.

    Based on the example provided, if you wanted to lose one pound per week, then you would need to consume between 1300 to 1450 calories each day.  Be sure though, that within those calories that you are eating enough protein and fiber daily for optimal health.  Such specific nutrient goals can be found on the NIH website. You can visit your healthcare provider such as your doctor or dietitian for more specific macronutrient goals that are appropriate for you.

    Diet Research

    Studies such as the DASH-Sodium and PREMIER trials looked at the effects of the DASH diet on blood pressure. Both of these studies found decreases in blood pressure with either a low sodium diet or established treatment plan that included nutrition counseling, respectively. However, those who followed a DASH diet in addition to these factors had even greater reductions in blood pressure.

    A recent study of 38 different diets by the U.S. News and World Report ranked the DASH diet the top diet for the eighth year in a row. The Mediterranean diet, which includes plenty of heart-healthy fruits and vegetables as well as healthy fats in the diet, was ranked second. Diets were scored according to:

    • How easy is the diet to follow
    • the nutritional quality of the diet
    • the safety of the diet long-term
    • the effectiveness of the diet for weight loss
    • the protective quality of the diet against diabetes and heart disease

    The DASH diet was found to be rich in potassium, calcium, magnesium, protein, and fiber. Also, this plan was found to adapt to any healthy lifestyle without deprivation or restriction of important nutrients.

    Ways to Make Your New Year’s Goal Become a Reality

    Finding a diet that you want to follow is one thing, but sticking to it is a whole other ballgame. Therefore, use the following tips to help you make your new year’s health goal a reality.

    • Make it a family affair: If you have others in your household that eat with you at meal time, include them in your healthy eating efforts.  This does not mean that everyone has to go on a diet with you. However, you can help instill healthy habits at meal time to benefit everyone. For example, you can include more vegetables at meals, limit the sugary and salty foods purchased, and reduce meals eaten out.
    • Get a healthy “buddy” for accountability: Since you are likely to have a co-worker, neighbor, or friend that also vows to be healthier in the new year, designate each other as your “buddy.” Basically, this means that you can help each other be accountable for your food choices and exercise.  You can do this by:
      • taking walks together during the week
      • attending exercise classes together
      • batch cooking or prepping healthy meals together on the weekend

    In regards to exercise, studies have shown that those who have an exercise partner can have about twice the overall increased intensity and duration of exercise than those who work out alone.

    • Track your eating and exercise regularly: Food tracking can get cumbersome over time. However it can be really useful in the early stages of a healthy eating regimen to make sure you are meeting your nutrient needs.  Once you feel comfortable with your eating plan you can get away with tracking less frequently. However, it is useful to track every few weeks for the long term to make sure you are eating enough of important nutrients like protein and fiber. Some great examples of tracker apps include MyFitnessPal, LoseIt!, and MyPlate.
    • Don’t get caught up in the numbers:  Weighing yourself everyday or tracking every macro can get overwhelming. Such excessive tracking can cause you to lose sight of important non-scale goals. Focus more on losing weight to feel more energy, feeling less pain in your joints, or being able to be active in ways you have not been able to  because of your current health status. This is not to say that tracking such numbers is not important. However, these numbers are just one small part of the healthy lifestyle equation.
    • Add in vitamins and supplements to fill in any nutrition gaps: A balanced diet ideally should give you all of the vitamins and nutrients you need daily. However, no regimen is perfect. There may be days where you do not consume enough of certain vitamins or minerals due to sickness, travel, or other reasons. Therefore, it is important to have a multivitamin in your regimen to help fill in any nutrient gaps.  An example is Zestia by Vita Sciences, which contains Super Food compounds, probiotics, and 100% or more of 19 vitamins and minerals.
    • Take it one step at a time: A long-term goal is great, but can be daunting to accomplish. For example, saying you want to lose 50lbs this year may seem like an impossible task. However, if you break your long-term goal into shorter pieces then it becomes more practical. In this case, setting a goal of one pound each week seems more possible and allows you to celebrate each small progression towards your ultimate goal. Therefore, take your new year’s health goals one day at a time.  Each small success should be celebrated. For example, when you reach eight cups of water consumed each day or reach 5000 steps a day, you should be proud and treat yourself to a non-food reward. Examples of such rewards include a movie night at home, a relaxing bubble bath, or a massage. Before you know it, your new year’s goal will be accomplished and you can start off the next year with confidence and better health.

    -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 (February 2014) “American Heart Association Recommendations for Physical Activity in Adults.”

    MedlinePlus (January 3, 2018) “What’s Your Best Diet for 2018? Experts Rate Them.”

    MedlinePlus (January 1, 2018) “For a Healthier New Year, Try Making It a Family Affair.”

    MedlinePlus (January 4, 2018) “Need Motivation to Exercise? Try the Buddy System.”

    MyFitness Pal BMR calculator

    National Heart, Lung, and Blood Institute (accessed January 7, 2018) “DASH Eating Plan.”

    National Institutes of Health (January 3, 2018) “DASH ranked Best Diet Overall for eighth year in a row by U.S. News and World Report.”

    National Institutes of Health: Office of Dietary Supplements (accessed January 8, 2018) “Nutrient Recommendations: Dietary Reference Intakes (DRIs).” 

     

     


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    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.” 

     


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    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”


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    Is Calories In, Calories Out the Key to Losing Weight?

    weight loss, apple, nutrition, orange, calorieIf you have ever tried to lose weight, then you probably have been told to track your calories. Most calorie trackers focus on keeping track of the calories you consume through food.  On the other hand, fitness trackers or workout machines may track how many calories you burn during the day. However, is there more to the story of weight loss, or is calories in and calories out the only key to success?  A recent report by health experts reveal that there may be more than simple math in the weight loss equation.

    What are is a calorie?

    A calorie is a unit of energy that is found in food and beverages. The four major macronutrients that consist of calories include:

    • protein at 4 calories per gram
    • carbohydrate at around 4 calories per gram
    • fat at 7 calories per gram
    • alcohol at 9 calories per gram

    Whatever calories you consume that are not used as energy are stored in the body as fat. In simple terms, you may lose fat stores if you consume less calories than you burn.  Calories can be burned by physical activity, but calorie expenditure may also increase in those who are growing, injured, or ill.  This is because your body will need more energy to support such processes that involve cell reproduction and other related processes.

    Are some calories healthier than others?

    Not all calories are created equal. The recent report reveals a growing trend of people focusing solely on the number of calories in and calories out, rather than the quality of calories consumed. Although this may lead to a calorie deficit, and in turn weight loss, it is not necessarily healthy.

    For example, a piece of candy and an apple may both contain 100 calories. However, the candy mostly contains empty calories because they contain little to no nutritional value. The calories in the candy are mainly from simple carbohydrates like sugar as well as fat.  However, in the apple, those same calories contain many nutrients such as fiber, vitamin C, and potassium. Therefore, the calories from the apple will provide your body with more health benefits than the candy.

    Weighing in on the “Calories In, Calories Out” equation

    The latest diet craze known as CICO (Calories In, Calories Out), may lead to vitamin and nutrient deficiencies according to experts. If you are not looking at the nutrient quality of the calories you consume, then you may increase your risk of heart disease, osteoporosis, anemia, to name a few. In addition, if you restrict yourself of too many calories, then you may develop fatigue and malnutrition, which does your body more harm than good. Contact a registered dietitian to help you determine how many calories you need to support your lifestyle, while still helping you to lose any excess weight.

    How to Work on Weight Loss

    There is no one size fits all plan to help everyone lose weight. However, there are several things you can do today to get on the right track towards healthy weight loss and maintenance.

    • Watch your portion sizes at meals and snacks. A simple way to determine how much food you need to eat at each meal involves your protein and fiber needs. Most adults should consume at least 25 grams of fiber a day through whole grains, fruits, and vegetables. Your protein needs, in grams, can be determined by dividing your weight in pounds by 2.75.  Once you determine your fiber and protein needs, use a nutrition tracker to ensure you meet these needs with mostly whole foods, or foods that are minimally processed.  Also, chew your food more per bite, slow your pace of eating to 20-25 minutes per meal, and be mindful of the food choices you make by looking at nutrition labels before you make food purchases.
    • Stay active most days of the week.  Balance out each week with cardiovascular and resistance exercises. Cardio exercises include walking, jogging, swimming, or biking. These exercises work to increase calorie burn. Resistance exercises, on the other hand, such as lifting weights, doing push-ups, or using resistance bands, help to maintain lean muscle mass. Maintaining your muscle mass as you lose weight helps you to maintain calorie-burning power, also known as metabolism.
    • Get plenty of sleep.  Weight loss may be more difficult for those who do not sleep well.  This is because lack of sleep can disrupt the hormones that control hunger and appetite. Try to get at least 6-8 hours of sleep each night. If you have trouble sleeping due to visiting the bathroom regularly, stop drinking fluids at least 2 hours before bedtime.  If pain is keeping you up, visit your doctor to get support.  If you are not sure what is causing your restless sleep, you may have sleep apnea. You can ask your doctor about getting a sleep study done to determine the cause of your sleepless nights.
    • Visit your doctor if diet and exercise are not leading to weight loss. If calories in and calories out are leading to weight plateaus or gains, then there may be an underlying health issue. Research has shown that some people who have a family history of obesity may have a harder time losing weight than those that don’t. This could be due to:
      • genetic factors.
      • increased risk of conditions like hypothyroidism or insulin resistance.
      • environmental factors such as growing up without knowledge of healthy eating behaviors.
    • Fill in your nutrient gaps with vitamins and supplements. At the very least, take a multivitamin such as Zestia by VitaSciences. Zestia contains a blend of Super Food extracts, probiotics, and digestive enzymes helps to support optimal health. If you live in a climate with little sunlight, you may also need to add a vitamin D3 supplement to your daily routine.  Low vitamin D levels can affect many aspects of health such as bone and immune health, to name a few.

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

    Sources:

    Centers for Disease Control and Prevention (November 16, 2016) “Finding a Balance” 

    Harvard Health Publishing: Harvard Medical School (May 2014) “Eating fiber-rich foods helps keep the heart healthy”

    Harvard Health Publishing: Harvard Medical School (updated April 11, 2017) “Why People Become Overweight” 

    Harvard T.H. Chan School of Public Health (accessed November 27, 2017) “Protein”

    Medline Health News (November 22, 2017) “It’s the Latest Diet Craze, But Is It Safe?”

    Medline Plus (accessed November 28, 2017) “Vitamin D” 

     

     


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    Are You Eating Enough Fruits and Vegetables?

    fruits, vegetables, produce, fresh, colorful, antioxidantsDo you think you eat enough fruits and vegetables every day?  You may track your macronutrients, have an apple a day, and be free of digestive concerns but still be missing the mark.  A recent report by the Centers for Disease Control (CDC) has found that most adults in the United States could stand to eat a lot more fruits and vegetables each day.

    Health Benefits of Fruits and Vegetables

    Studies have shown that the more fruits and vegetables people eat, the less likely they are to have heart disease. This is because a diet rich in fruits and vegetables contains a lot of fiber and nutrients, which in itself can help many aspects of health including:

    • improvement of blood pressure
    • lowering cancer risk
    • decreasing risk of getting diabetes
    • prevention of constipation
    • keeping the digestive system healthy
    • maintaining eye health

    More recently, it has been found that the phytonutrients from fruits and vegetables provide many of its health benefits. For example, the carotenoids found in many brightly colored fruits and vegetables such as tomatoes and carrots have many health benefits. One of the carotenoids, lycopene, has shown potential for reducing risk of prostate cancer. Furthermore, research has shown that another phytonutrient, lutein, has been shown to reduce risk for cataracts. However, more studies need to be done to show the full health benefits of such phytonutrients.

    What is the recommended intake for fruits and vegetables daily?

    According to the United States Department of Agriculture (USDA), most people should consume about 2 cups of fruits and 2.5 cups of vegetables every day.  This amount of produce would help you to reach the recommended daily fiber intake of most adults, which is around 21 to 30 grams.  However, some may think that fiber supplements will do the job if they don’t want to eat fruits and vegetables. Although fiber supplements may be helpful for filling the gap of your daily fiber needs, they should not be relied upon for your full daily intake of fruits and vegetables. This is because the fiber supplements will not provide the many health nutrients that fruits and vegetables provide.

    CDC Fruit and Vegetable Intake Report

    A recent report from the CDC found that only 12-percent of Americans are eating enough fruits and vegetables. High cost and limited access to fruits and vegetables seem to be the biggest barriers to meeting daily recommended intakes.  However, a report by the USDA found that it is possible to meet such intakes for about $2.10 to $2.60 per day.

    Fresh apples, orange, and carrots were found to be some of the lowest cost produce. Also, frozen green beans, canned corn, romaine lettuce, and Roma tomatoes were some of the least pricey produce options.  However, this amount may still be a lot for more low-income families. In those cases, the following tips may be helpful in ensuring everyone can get in their daily dose of fruits and vegetables.

    • Buy produce when it is in season. This is because if more of a type of produce is being harvested, the cost will be less for you. An added bonus is that in-season produce will also be more flavorful.
    • Check to see what Supplemental Nutrition Assistance Program (SNAP) benefits provide.  Recent benefits provide funds to purchase produce at local farmer’s markets.  For this reason, such funds could help offset any produce costs you may incur at the supermarket.
    • Buy frozen produce in bulk. You can often find family size bags of frozen veggies at lower cost than their smaller size counterparts. In addition, frozen produce will not go bad as quickly, so you do not have to worry about any waste if you do not eat it right away.

    Fitting More Fruits and Veggies in Your Day

    Follow the tips below to get more fruits and vegetables into your daily routine.

    • Slice up some apples with a side of peanut butter for a sweet and salty treat.
    • Keep it simple with some salt and pepper and a drizzle of olive oil. Toss veggies in these simple ingredients, then bake on a cookie sheet for 400 degrees Fahrenheit for about 25-45 minutes, depending on the thickness of the produce you are cooking. This roasted cooking method will bring out the natural sweet and savory flavors of produce.
    • Pair a cup of baby carrots with some hummus or Greek yogurt dressing for a salty, crunchy snack.
    • Load up your lunch bowl with salad greens, cucumbers, tomatoes, carrots, and top with nuts and seeds for extra fiber power.
    • Replace your nighttime chocolate piece with a cup of grapes or berries over Greek yogurt for a filling sweet treat.
    • Use veggies as a foundation for your favorite recipes to add fiber. Use spaghetti squash or spiralized zucchini instead of spaghetti or riced cauliflower instead of mashed potatoes.

    If you are having trouble meeting your daily fruit and vegetable needs, add a daily multivitamin such as Zestia by Vita Sciences. Zestia contains a potent mix of superfood complexes, fruit and vegetable compounds, probiotics, and digestive enzymes to help support optimal overall health.

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

    Sources:

    Academy of Nutrition and Dietetics (September 5, 2017) “Easy Ways to Boost Fiber in Your Daily Diet.”

    Centers for Disease Control (accessed on November 20, 2017) “Top 10 Reasons to Eat MORE Fruits and Vegetables.”

    Harvard T.H. Chan School of Public Health (accessed November 20, 2017) “Vegetables and Fruits.”

    Mayo Clinic (September 26, 2015) “I find it difficult to eat enough fruits and vegetables. Is there any harm in taking a fiber supplement every day?”

    Medline Health News (November 16, 2017) “CDC Wants America to Eat Its Fruits & Veggies.”

    United States Department of Agriculture Economic Research Service (2017) “Fruit and Vegetable Recommendations Can Be Met for $2.10 to $2.60 per day.”

    United States Department of Agriculture (August 2, 2017) “SNAP and Farmer’s Markets.”


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