Healthful Bites

It’s been far too long since I shared some breaking research-related tips, so today, I’ve brought along three simple pointers to make your life healthier in a hurry!

1. Watch your salt intake when stressed. Higher concentrations of salt in the body lower stress hormones and raise levels of the “love hormone” oxytocin, says research in the Journal of Neuroscience. So we naturally seek out foods high in the seasoning to ease our anxiety. Feeling frazzled? It’s OK to indulge in a serving of a salty treat (Pop Chips are a favorite of mine), but try to stick with a single serving bag!
   
   
2. Add some high-intensity bursts. A new study published in the American Journal of Human Biology provides even more evidence about why interval training is good for us. Although the calorie burn was larger for study participants who sustained moderate exercise for a longer period (63 minutes of challenging exercise really can’t compare to 420 minutes of moderate activity in terms of caloric expenditure), the high-intensity participants improved their body composition, heart and lung function, blood pressure and insulin resistance at a similar level.
   
   The take-home message? When you’re crunched for time, completing several challenging intervals can be a great way to keep your ticker and body healthy and is definitely better than skipping your workout! Fit in longer, more moderate sessions as much as possible. It’s all about balance :)
   
   
3. Make today “Fat Talk Free.” I struggle with this as much as any other girl—it’s not easy to be confident and feel comfortable in your skin everyday! But Psychology of Women Quarterly found that fat talk is surprisingly common: some 93 percent of college women do it. The study discovered that this bad habit, not surprisingly, doesn’t improve self-esteem and makes women more dissatisfied with their current shapes. “Women appear to believe that complaining about one’s body size with peers can relieve distress associated with body dissatisfaction. However, our findings suggest that such talk is associated with greater body dissatisfaction and thin-ideal internalization,” the authors say. Can you make it through today without saying—or thinking—something negative about your body? My 24-hour fat talk free stint starts now!

(Image from Taste of Home)

Leave your body a love note in the comments. What are you proud of?

I hope you all are enjoying your holiday season so far—I know that I am! Here are three quick info bits to keep you thinking healthy, even when traveling, baking or busy:

1. Lighten up your holiday cookies. Baking up some cheer in the kitchen? Tanya Zuckerbrot shares her tips to slim down your recipes without losing the taste on That’s Fit. Classic sugar cookies or snickerdoodles are made more healthful using part whole-wheat flour with part white flour, egg whites instead of whole eggs and applesauce in lieu of some of the fat (butter or oil). 

 (Image from McCormick)

2. Stay healthy during the hectic season. CNN has gathered the four reasons why too many of us fall ill during the holidays, and have passed along tips to avoid getting sick. Follow these steps to slow the spread of viruses this (or any!) winter:

• Cough in the crook of your arm
• Wash your hands or use hand sanitizer, especially when in crowded public places like the mall
• Get a flu vaccine
• Plan for plenty of sleep and stay hydrated by toting a water bottle and sipping often

3. Speaking of sleep…Plan to get plenty of it. We’ve learned from previous scientific research that getting plenty of zzz’s can help keep you slim. Now a new study says that those who are more well-rested look more attractive! So make sure to slip under the sheets before the big holiday parties still to come, and you’ll make an even greater impression than I know you already would ;)

What is your top way to stay healthy during this season?

I know time’s at a premium for you too these days with the holidays (amazingly!) right around the corner, so let’s get right to it. Here are your three quick tips for a healthy week!

1. Drink a glass of H2O. Whether you’re looking to avoid a parched mouth or want to simply stay hydrated from the inside out, sipping on plenty of water is a great idea. And new research reported in The New York Times says that the old advice is true: Dieters lose more weight when they drink a glass of water before a meal.

2. Take a look at some meat?! If you’re feeling anxious or nervous, you may be wise to get yourself near some meat. Researchers from McGill University in Montreal found that simply the sight of a carnivorous dish is calming. Apparently, meat meals remind us of happy family meals and gatherings in the past. I wonder if the same holds true for vegetarians and vegans?

 (Image from Esquire)

Tastes like family!

3. Recover actively. After an endurance event or super-challenging workout, most athletes give themselves free reign to lounge around for a few days to rest and recover. It’s crucial not to pile on a hardcore workout right away, but the lactate (a chemical released during strenuous exercise that makes you “feel the burn”) will be released from your muscles more efficiently if you cool down with a walk and stretch a few hours later.

What does your post-workout routine entail?

Since I’m anything but on a schedule with my blog lately, I wouldn’t be interrupting by tossing in a new feature, right? I’m hoping to offer “Your Healthful Hints” weekly or biweekly as quick, distinct action steps you can take to live a more wellness-filled life. Away we go!

1. Hit the weights before you get your flu shot. This is not new research, but I stumbled across these findings while web searching about how long I should hold off strenuous lifting after getting my vaccine. It turns out, the immune cells that go to your muscle tissue increases after exercise, which may improve your overall resistance to the virus. It was a small study, but a little time strength training before the shot certainly can’t hurt!

2. Sweat for 10 minutes. That’s all it takes to boost metabolism for an hour or more, Women’s Health reports. The more fit you are when you do workout, the easier your body breaks down the energy stored. But everyone gets the metabolic benefits that last past the time you leave the gym, even after just a short burst of exercise. String together a few of my Good for You Moves videos to simply squeeze in your time today!

 (Image from Science Daily)

3. Keep an eye on your cheese. Dairy Management, a lobby for the popular pizza, sandwich and pasta topping, is spending millions of dollars to promote increased cheese consumption. The study the organization often sites to claim the healthfulness of dairy products (“Eat three servings of dairy each day to lose more weight when on a lower-calorie diet!”) was actually funded by (guess who!) Dairy Management. 

Anyway, cheese is not the devil and can certainly be enjoyed in moderation. Just don’t let yourself be duped into ordering that additional slice of extra cheese ‘za or believing that multiple servings of full-fat dairy is going to make you slim!

(One cheese we can surely get behind: The Packers! Go Pack Go :) )

I’m setting my alarm now to wake up and do a circuit training workout DVD before heading to the office. What small steps are you going to take to make it a healthful week?