HEALTH / FITNESS
Information about fitness, health, nutrition and weight loss
Do you know of a new diet or fitness routine that you'd like us to review? Or perhaps you want to write a review yourself and see it in print! Got a great recipe you want to share? Let us know at firstname.lastname@example.org.
In this Section....
Fourth Annual Holiday Cookie Recipe Exchange
We hate to say it but the holiday season is coming and one of the best parts, in our opinion, is the smell of cookies baking and digging in to the multitude of baked goods that seem to surround us each year. We are asking now for all of our reader's to send in their recipes for this years Holiday Cookie Recipe Exchange. So come on, send in a recipe or two and we will add them to our Holiday cookie issue!! Send recipes to email@example.com. A big thank you in advance, and we will remind you next month too!!!!
October Recipes - Click Here
This month not only do we celebrate Halloween, but Canada is celebrating their Thanksgiving Day on October 13. We will be serving up a semi-traditional meal with a few tweaks on taste, but a meal that you can enjoy with the whole family while giving thanks for everything you have!!!
We didn't forget the kids, though, and this year the kids can party like the grown-ups with our candy recipes for different party foods. These treats are so good, you may not want to save them for the kids!!! Indulge, give thanks, and enjoy this month of changing seasons and bountiful harvests!! Click Here for Halloween recipes.
We'd love to feature one of your favorite recipes in any one of our monthly issues, just send them on to us at firstname.lastname@example.org. Hope to hear from all of you in the following months!
October Exercises - Click HereEach month we will feature simple exercises you can do in the comfort of your own home and without buying fancy expensive equipment.
10 Topics In Nutrition We Weren’t Thinking About 10 Years Ago
Remember Y2K? It's already been ten years since we wondered what would happen when the 99s turned to 00s. Do you remember what you were eating and drinking back then? Many people were dropping their low-fat diets and latching on to low-carb; potatoes began falling out of favor at dinner time, while eggs were making a big comeback. There are some interesting things that have emerged in nutrition in the past decade. Many of us may not remember exactly what we were eating (or thinking about eating) in 1999, but here are ten things I bet weren't on our minds:
We've known for long time that vitamin D is important for absorption of calcium, so it's been added to milk and to calcium supplements for years. Now there is a growing body of research suggesting that vitamin D levels may be correlated with other health concerns. Without sufficient vitamin D, bones can become thin, brittle, or misshapen. Vitamin D sufficiency prevents rickets in children and osteomalacia in adults. Together with calcium, vitamin D also helps protect older adults from osteoporosis. Your body makes vitamin D when your skin is exposed to sunlight, but you can find it in a few foods too.
Many years ago, we ate butter. Then we realized all those saturated fats in the butter were bad for our arteries, so we switched to margarine made from polyunsaturated fats. The problem was that polyunsaturated fats are liquid and don't spread very well on toast, so food companies partially hydrogenated the oils to give them a semi-solid texture. Unfortunately, that process creates trans fats that are probably worse than saturated fats.
Organic foods devotees have been around for a very long time, but in the nineties, most organic foods were found in small health food stores and co-ops. Today, you'll find organic foods in almost every grocery store. Why are organic foods becoming more popular? Mostly to avoid pesticides and other chemicals that can be found in our foods.
There are lots of foods that are nutritious, however some foods have a little something extra. These foods are called superfoods. While there is no single definition for superfoods, in general superfoods are naturally nutrient dense, high in antioxidants, may contain healthful fats, or be low in calories, and also have some scientific studies to explain how they may keep you healthy.
Omega-3 fatty acids are important for good health, and you have to get them from your diet - your body can't make them. The American Heart Association suggests eating at least two servings of fish each week because fish oil is rich with two types of omega-3 fatty acids called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Plants contain alpha-linolenic acid (ALA), a third type of omega-3 fat.
Red Bull became a popular new beverage in the 2000s, and many more brands soon followed. Today when you go to the grocery or convenience store, you'll see several brands of energy drinks. They're easily identified by their brightly colored cans and crazy names that entice people to buy them, hoping to feel more awake and alert. Most energy drinks contain large amounts of caffeine, some combination of B vitamins, herbs and amino acids, and of course, lots of sugar. These beverages are very popular among teens and young adults, so kids are now consuming more caffeine at an earlier age.
GMO stands for genetically modified organisms, and the use of GMO foods, although common, has become somewhat controversial. GMO crops have had their genetic structure modified in some way, usually to make them more resistant to pests or more resistant to certain herbicides that farmers use on weeds. Potentially, plants could be modified to add nutritional benefits; however, some people are worried that these "Frankenfoods" might ultimately cause harm to humans and the environment.
Yogurt has been well known as a health food for a long time because it's high in calcium and protein. But it also contains probiotic, or friendly, bacteria that are good for your health. Probiotics, and pre-biotics (substances that feed the friendly bacteria), are found in other foods too, such as kefir and sauerkraut, and are available in dietary supplements.
Some processed foods are formulated with nutritional ingredients in order to boost their nutritional value. You can find orange juice with calcium added, peanut butter made with omega-3 fats, and margarine that contains plant sterols. Most of these foods will bear some type of health claim on their labels, and usually a bigger price tag. So what's the difference between superfoods and functional foods? Usually functional foods have been enhanced with some extra ingredient, while superfoods are typically in their natural state.
Combine the words nutrition and pharmaceuticals, and you have nutraceuticals. While some people consider functional foods to be nutraceuticals, usually the term refers to dietary supplements that carry some claim of health benefit. These supplements are typically made from extracts (single components of healthy foods), such as quercetin, lutein or lycopene. While there is lots of evidence that eating the whole foods that contain these components is good for you, the research results aren't as clear when you remove them from the foods and put them into pills.
Submitted by: Maria Albus
Sleep More, Eat Less
Midnight seems to come pretty fast when you’re reading a good book, surfing the net, or just feeling restless. The last couple of weeks I found myself awake into the later hours of the evening...falling asleep towards 1 or 2am and then waking up for a 6am swim practice. At the end of the day I was getting home from work feeling completely ravenous…not just for dinner, but for chips, crackers, cereal and anything else I could grab in a hurry. I was experiencing more cravings, more hunger, and this overall ability to make really poor choices with food! Thinking back on this, I realized that although I was feeling hungry all the time, I was also feeling more exhausted, sluggish and moody at the end of the day. Sleep deprivation was definitely the catalyst.
While many of us perceive healthy eating and staying on track as a form of “willpower,” there are many physiological aspects as to why we eat, why we crave, and why we sometimes don’t feel full. Adequate sleep plays a huge role!
If you’re wondering why you’re so hungry all the time, it could be because you’re not getting enough sleep. There have been many studies performed regarding this correlation – French researchers allowed 12 healthy young lean men to sleep for either 4 or 8 hours in a lab. After one night of four hours sleep, the men ate 22% more calories the next day than they did after eight hours. They also reported being more hungry before breakfast and dinner.
In a separate study, Dutch scientists found that a single night with only 4 hours of sleep led to insulin resistance in nine healthy lean men and women in their 40s. After the night of restricted sleep, the participants were less able to move blood sugar into their cells, which suggests that their bodies were at least temporarily resistant to insulin. People with insulin resistance tend to gain more weight and hold on to more fat in their bodies than those without insulin resistance.
What to do: Get enough sleep – you’ll notice a huge difference in your energy, mood and hunger! Most adults need 7 to 8 hours a night. (School-aged children need at least 9 hours.) Other studies that limit adults’ sleep find higher levels of the hormone ghrelin (which makes people hungry) and lower levels of the hormone leptin (which makes people feel full) in their blood. Changes in ghrelin, leptin, and insulin resistance may explain why studies find a higher risk of obesity, heart disease, diabetes and high blood pressure in people who get too little sleep.
Why do we lose sleep? For many of us, it becomes a habit. The evening (or any time before bed) is our downtime; our time to get things done; our time to think. For others, sleep can just be a very difficult thing to achieve due to stress, worry, anxiousness, shift work, and/or anything else leading to insomnia. Many of us feel that losing sleep is an inevitability; something we “just have to live with.” What, then, can we do to help ourselves feel more rested?
Climbing into bed earlier, making sure our bedroom is free of distractions (i.e. computer), and relaxation techniques can be helpful. If you’re feeling overwhelmed by hunger and cravings, ask yourself if you’re getting enough sleep. When you’re tired, your body wants quick energy…quick energy comes from simple carbohydrates and sugar…so if you’re craving sweets or other carbohydrates, your body is probably asking for an energy-boost.
Give yourself an energy-boost with more sleep, small bursts of activity/exercise and positive self-talk. All of these things will help you feel more in control of your eating and you will make healthier choices. Realize that if you have a lot of cravings and hunger, your body is probably trying to tell you something. While weight loss & maintenance is an incredibly emotional journey, it is also a physiological one. Day by day, meal by meal, snack by snack, remember that you can always get back on track no matter what happens and no matter how you feel.
You CAN do this – you deserve it. Don’t ever give up!
Written by: Dr Doug