Healthful Bites

June’s health-minded magazines have arrived, and I have sifted through them and uncovered five fascinating facts, which I’m sharing with you today! Read on for more about making smart snacking and clearing up contact replacement.

• Check the clock! 3:23 p.m. is apparently the time when dieters are most tempted to pick up a decadent treat, according to Health. Being aware of when, where and why you have the most trouble making healthy choices before the time comes can help you stay on track. If the afternoon is your trouble zone, make sure lunch includes a mix of protein, satisfying whole grains and a bit of healthy fat. Then plan ahead and schedule in nutritious snacks for when hunger strikes again!
• Experiencing a little insomnia? FITNESS has a simple trick for you: Make your bed! Those who do so are 19 percent more likely to sleep like a log than those who leave their sheets disheveled. But if you’re sleeping OK and your room/ housemates don’t mind the look of it, here’s why it’s healthy to leave it unmade! Two sides to every story, right? ;)
• Exercise can seem like an overwhelming task, especially for newbies. But is it really that hard and not fun? A study by the University of British Columbia noted in SELF found that many people think they’ll enjoy their workouts a lot less than they really do. Don’t be a Debbie Downer—remember how good you’ll feel after (for example, proud, energized or strong) when you don’t feel like beginning that warm-up!
• Confession: I don’t replace my 30-day disposable contact lenses nearly as often as I should. If they aren’t torn and aren’t irritating my eyes, I’ve been known to use them for twice that long (must be my mom’s frugal ways creeping in!). SHAPE lets me know that I’m not alone: More than 50 percent of lens wearers don’t change their contacts when they’re supposed to. There’s a cool new tool to help us out, though. Acuminder.com will send you an email or text when it’s time to pop in a new pair. I’m clicking over there right now to set up my alerts!
• The heat is on! Exercising outside in summer can be awesome (sunshine, gorgeous scenery, not having to layer up…) or awful (sun burns, allergies, wicked hot temperatures…). For the best way to keep cool during a tough outdoor workout—besides seeking out shade and sipping plenty of ice water—wrap a cold towel or bandana around your neck, Women’s Health recommends. Research published in the  Journal of Athletic Training discovered that runners sweating it out in a 90 degree room could stand the heat for five minutes longer with a neck cooling-device compared to their regularly clothed peers.

For more important info about working out in the warm weather, check out this advice from the Mayo Clinic.

(Image from NYTimes.com)

Do you prefer exercising outside during summer or staying a bit cooler in the AC?

1. Push yourself for a longer lasting calorie burn.  In a small study published in Medicine & Science in Sports & Exercise, scientists found that an individual’s calorie burn level remains elevated for more than 14 hours after a vigorous exercise session! The participants burned, on average, 520 calories during an intense 45-minute biking workout. Then, in the following 14 hours, their burn rate continued to chug along even while sedentary, resulting in nearly 200 additional calories torched, compared to if they were sedentary the hours before. The study authors say that, due to these findings, two to three high-intensity workouts per week could have a fairly substantial influence on overall calorie expenditure (if exercisers also keep an eye on their food intake).

(Image from Cathe)

Step up your routine to give your calorie burn a major boost.

2. Nosh on winter’s most nutritious foods. Artichokes, blackberries, brussels sprouts, lima beans, mangoes, spinach and winter squash are all top shelf, seasonal foods available in the chilliest season. Get them while they’re hot (ha!) and whip up one of these simple recipes from Runner’s World. If you cook ‘em right, even brussels sprouts can be tasty! Here’s a meal packed with those ingredients:

• Oh My Squash! Pot Stickers (Hungry Girl)
• Balsamic Chicken with Baby Spinach (Food Network/Ellie Krieger)
• Healthy Blackberry Crisp (SparkPeople Recipes)

3. Sound off on “touchy” yoga instructors. There’s a large “gray” area when it comes to touchy yoga teachers, The New York Times reports. In fact, certain injury-inducing or uncomfortable adjustments by instructors have led to lawsuits (no joke!). In that case, I think the one source is wise to briefly ask his students before pushing them further into the stretch or tweaking their form.

So what do you think: Should group fitness instructors maintain a “hands off” policy or use any means necessary to help students achieve perfect form?

Can You Can Cravings?

Your brain may be the most powerful tool you have to fight temptation. Recently, a review of past craving-related research was published in the journal Current Directions in Psychological Science. 

Some people create mental pictures of the foods they crave when they desire it. These fantasies are sometimes strong enough to interfere with regularly scheduled brain tasks! While study participants were bombarded with chocolate scents, their ability to perform math problems slowed compared to those who had non-food objects nearby.

So can the opposite be true: if your brain is busy, will it distract you from cravings? Distractions involving smell and sight do decrease desire, but sound-related distractions have no effect. Apparently, this can be used in real life by downloading a “visual noise display” on your smart phone, iPod, etc. Or in more “traditional” methods, you may be able to ease cravings by watching and listening to a sporting event on TV or going to a movie. A stroll with your music player can also help: grab some tunes and enjoy the scenery!

And, of course, if you have a craving, it is perfectly normal to allow yourself a treat now and again (especially if you can control portions). But if you’ve indulged recently and would rather not do so again right now or have trouble keeping treat portions in check, some of these tips may be useful for you!

Do you ever struggle with cravings? If so, how do you deal with them?

 (Image from 3 Steps ADD)

 

A Soft Push in the Active Direction

Social support has been scientifically proven many times to be a useful tool in the wellness world. The latest finding? A phone call inquiring about your physical activity from a friend, personal trainer or even an automated voice can increase your exercise amounts.

Considering that currently less than half (48 percent) of all Americans meet the government recommendations for physical activity (30 minutes or more most days), simple phone calls could greatly improve health. While many claim that physical activity alone does not usually lead to weight loss, exercise is essential to heart health.

Stanford researchers found that emails or short calls from other humans make individuals about 78 percent more physically active over the course of a week than their non-supported peers—even after just bimonthly or monthly contact. And the weekly activity levels for participants receiving computerized contact nearly doubled!

The communication involved discussing the amount of activity the participant performed in the past week. Later in the call or email correspondence, the participant was congratulated for their accrued activity and asked how they may possibly incorporate even more activity in the next week. Perhaps explaining this out loud forced the exercisers to consciously consider and commit to a plan? 

One important factor: the tone of the communication. The researchers focused on encouragement rather than criticism. So try to stay positive when talking to friends or family members about their exercise plans—you may be able to subtly push them in the active direction!

The researchers noted that after just eight weeks, the new higher activity levels may become a great new habit. Besides just vocal support, many people hit the road (or treadmill or gym class) more consistently when they meet a buddy or group there. 

Do you like working out with others, or are you a solo sweater? Have you found anything that works to make you stick to your exercise plans? If so, please share in the comments!

My trick: act as if exercise is non-negotiable. If you’re not ill and it is a day you have scheduled to exercise, it’s an appointment like any other! I’ve also found that working out in the morning is better for me if I can swing it.

  (Image from Everyday People Cartoons)
 

Water cooler conversation starter: This one goes out to my pal Zach who will be shining at the “Sex and the City 2” premiere in NYC on Monday! There is actually a workout class inspired by the movie being offered at Extreme Fitness, a Canadian gym. “High Heel Boot Camp” is divided into four sections—one each for all the Carries, Mirandas, Samanthas and Charlottes out there. Promotional materials say the class will leave you feeling empowered, strong and ready to shop (?) and you’ll be awarded with SATC swag as you leave the class. 

Are you inspired by celebrities to be fit or do you find more motivation to be healthy by the in shape “average” person on the street?

Smile Mile After Mile

For those searching for the magic pill to cure anxiety and depression: you’re in luck! Scientists have discovered it—and the best part? You don’t even need a prescription. Just move!

Boston University professors hope that their findings can help to encourage mental health professionals to recommend exercise and even get trained in exercise therapy to help their clients. After reviewing many previous studies, the researchers found that physical activity can supplement, or even replace, drug therapies for some suffering from depression and anxiety (this by no means suggests that those doing well on psychological medications should stop taking them, however).

Self-reported levels of anger, stress, anxiousness and sadness decrease after sweat sessions, possibly because of neurotransmitter (or brain chemical) changes. In fact, mood improvements can be felt less than 30 minutes after beginning a workout! Mental health improves almost immediately, while physical health improves over the long-term if exercisers keep at it. Talk about motivation to move :)

 (Image from Kirklees Council)

Mind Your Meal

I like my nutritious food (healthful bites!) as much as, or probably more than, the average person. Little did I know, thinking about my eats as good for me may make me want to eat more. Study participants eating a “tasty” food rather than a “healthy” food felt more satisfied and less hungry later, even when the food consumed was identical.

Findings published in the Journal of Consumer Research noted that those focusing on making positive health changes may compensate for wise wellness choices later on. This could be a partial explanation for why some claim that exercise is actually detrimental to weight loss efforts; people may ride their bikes for 30 minutes and reward themselves with a Double Down (ick)! Or, those who order a salad for dinner may go home and have a healthy-sized piece of apple pie a la mode for dessert since they ate so “well” at their meal.

In one of the studies noted in the research article, all of the student study participants ate the same raspberry and chocolate protein bars: one group noshed on bars labeled as a healthful, the others were told it was a chocolate bar. Those who ate the so-called chocolate choice rated their hunger levels later on as lower than those who ate the content-conscious bar. In a similar study, subjects were told they were eating a piece of bread that was low-fat or a slice that was tasty. Later, both groups were offered pretzels to nosh on. No surprise: those who were told they ate less fat ate more pretzels.

But when people are given the choice between an option that is good for them and one that is less so, and they partake in whichever one they want, reported hunger levels are equal among both camps.

So next time you sit down to try a new vegetable, think about how delicious it will taste! You may be more satisfied afterwards.

Do you feel that label claims or other nutrition descriptions affect your perceptions of satiety?

 (Image from Life Info Centre)

 

Water cooler conversation starter: A recent article published in SELF magazine and on the Today Show’s Web site poses a controversial “Would You Rather?” question…larger and happy or thinner and miserable? The author added about 80 pounds after beginning an antidepressant regimen. Pills kept her mood manageable, but made her ashamed of her once thinner body. 

So would you prefer to be slimmer if that meant you would be less joyous? Or, more broadly, which do you think comes first, good mental health or physical health?

Forget the Drive Thru Diet, pull right up to order some drive-thru health highlights! (Or Carry Out if you’re Justin Timberlake and TImbaland ;) ) Browse the menu below and make your order by clicking on the links to learn more. You can’t make a bad choice…

• Take off some body padding and pad your bank account— that’s the idea behind European bicycle tour brand Digngo’s new client activity incentive plan. You burn a calorie? You earn three-and-a-half cents! Participants could easily make more than 50 dollars during the usual four hour tour (Los Angeles Times, March 30). 
• Get this: you can slash your risk of dying from heart disease by 30 percent by taking small steps each day. Simply eat three plus servings of vegetables and your heart will be happy! (Women’s Health, April 2010). Frozen veggies count too!
• You’d think that looking more like the Michelin Man than the crash test dummy would be a good thing in the event of a car crash. But new research says you’d be wrong! Obese males are more likely to experience upper body injuries during auto accidents than “normal” weight males due to center of gravity and shape differences. No matter what size, everyone should buckle up though! (Los Angeles Times, March 29).

 (Cartoon from BifSniff)

Ha! This tickles my funny bone.

• Lately, many have been giving exercise a bad rap when it comes to weight loss and maintenance. While it’s true that it’s way easier to scarf down a Krispy Kreme than run three miles, physical activity plays a big role in overall wellness. Among women who had lost weight through diet and exercise, only the participants who maintained their active lifestyles kept off the more dangerous visceral (deep abdominal) fat. 
• Cheer up at the spa! Research published in the Journal of Clinical Psychiatry found that massage may help alleviate symptoms of depression. While more research is needed, the relaxing practice could be a wise choice in addition to other treatments, such as  psychotherapy or medication, when necessary. Non-depressed individuals have rough times too—and a simple indulgence like massage can easily brighten anyone’s day! For more all-natural mood boosters, check out this article from the most recent issue of Women’s Health.
• Time for a movie break! Individuals who saw a funny movie clip ate three cookies less than study participants who didn’t watch anything, says a study from the University of Colorado at Colorado Springs. You know me: I love a good flick! Who’s up for a movie date? “Diary of a Wimpy Kid” looks good for some laughs :) (SELF, April 2010).

 (Image from Delaware Online)

Watch a comedy: you’ll laugh, you’ll (hopefully not) cry, you’ll be well!

Water cooler conversation starter: I thought video cameras were getting small by being the size of a deck of cards! Little did I know, scientists have been hard at work developing technology for a camera in a pill. That’s right, you swallow the period-sized camera and it passes through your system after recording its location (eventually, the developers hope to make it dissolvable). The University of Florida researchers hard at work on this project say it could be a solution to the prevalent misuse of prescription medication issue since doctors and/or family members can “keep an eye” on whether the patient has taken their drugs. In your opinion, is this technology at its best or a little too big brother?

Where can I get that? Turns out, at the gym! (Or any other place you exercise).

Move Your Body!

We’ve yet to have a post dedicated to the power of exercise and new findings about the benefits of movement. No better day than today, right? A couple of fascinating studies have just been released, expanding on the knowledge about physical activity’s benefits.

Pieces of DNA found in the white blood cells of individuals active in endurance sports were found to be better at dealing with the aging process, according to German researchers published in the journal Circulation. Findings relate these DNA parts—telomeres—to the plastic-coated tips on shoe laces. The longer telomere (plastic tip) found in active people protects the body (shoelace) from becoming damaged quite so quickly by the effects of aging.

Athletes were compared to healthy, non-smoking peers. Increased physical activity not only predicted longer telomeres, but also forecasted a lower body mass index, lower resting heart rate and lower cholesterol level.

Earlier research noted in the article found that exercise can make your body act nine years younger than it’s biological age. Talk about an incentive!

(Photo from Science Daily)

Additionally, good cardiovascular fitness can actually be related to a higher IQ, says a study in the Proceedings of the National Academy of Sciences. More than one million young adult, Swedish men were involved in this project, which related strong cardiovascular systems to higher intelligence (strength showed no correlation, but is still very important for other reasons). Logical thinking and verbal comprehension were the knowledge areas most affected by a healthy, active heart. Scientists believe that the cardiovascularly fit may have increased blood flow to the brain, lower anxiety, improved mood or less fatigue.

In the past, brain functioning, as it related to fitness, has generally focused on children and older adults (dementia prevention). With the addition of these findings, young adults now have one more reason to get their blood pumping.

Interestingly, since many sets of twins were included in the study, the researchers could analyze the role of genetics compared to environment in the brain/fitness phenomenon. It turns out that environment is key, not genetics, when talking about this healthy brain-healthy body link.

Bonus: This increased intelligence found in fit individuals can lead to a better (and often higher paying) job!

(Image from Art.com)

Another benefit: exercise can be free!

Water cooler conversation starter: Shin bone/tibial stress fractures, which are quite common in the running set, are likely fixable by increasing calf muscle strength! Waiting in line? Try rising up on your toes for a couple of beats, then lowering back to flat feet several times. (Shortening stride length just a bit may be helpful too, especially for male runners).