Do you know what pairs nicely with our weight loss program? Light activity! One simple and easy form of this is walking. That's because walking is a safe and an effective way to get in regular activity. Plus, it offers many health benefits. For example, in the Journal of the American Heart Association they found that the benefits of walking in regards to longevity was equivalent whether people got in their steps in one long walk, or fewer shorter walks. What mattered most was that the walking was regular. Also, walking helps with mobility - especially with older adults. Specifically, one study in 2014 found that a "regular program of physical activity can preserve independence among older men and women."
It is helpful to eat a healthy diet, but regular exercise enhances the health benefits you receive. It's best to have a combination of exercise and nutrition. A healthy diet consisting of quality foods like fruits and vegetables, healthy fats, and lean proteins ensures that you are meeting your nutrient needs, as well as fueling your body for an active lifestyle. Activity helps maintain our muscles and respiratory capacity. We should never think that one is better than the other, rather that a healthy diet and regular exercise complement one another. They both help achieve and maintain a healthy body weight, and reduce our risk for chronic diseases.
So, if you aren't already put on a pair of comfortable shoes and go for a walk!
Reference: Health & Nutrition Letter, Tufts University, Walking: Key To Staying Active and Independent (p.4).
We all know that healthy eating has its benefits. One such benefit is preventing inflammation. Did you know that some eating patterns can increase or decrease inflammation in your body? That said, let's look at one kind of diet-related inflammation - colorectal cancer.
Colorectal cancer is the third most common cancer diagnosed in the US. Also, studies have shown that there are dietary factors associated with a higher risk of this cancer. Foods like processed meats unfortunately are linked to increasing your risk. One study in JAMA Oncology showed that people who followed dietary patterns that were most likely to cause inflammation had a 32% higher chance of developing colorectal cancer compared with people who followed a dietary pattern that was least likely to cause inflammation. That's something to think about! However, since this was an observational study it does not necessarily prove that the anti-inflammatory nature of these foods offers protection as there may be other properties from this diet that could be at work.
So, what are proinflammatory foods? These would include foods such as red and processed meats, organ meats, and sugar-sweetened beverages. On the flip side, diets that were high in dark green and leafy vegetables, dark yellow vegetables, tea, and coffee were found to be anti-inflammatory.
What does this all mean for you? Right now, research has shown that being physically active and maintaining a healthy weight helps with reducing your risk of getting colorectal cancer. Additionally, eating a healthy diet containing green leafy vegetables and low in red and processed meat, refined grains, and sugar-sweetened beverages is also beneficial.
Reference: Health & Nutrition Letter, Tufts University, Diet-Related Inflammation and Colorectal Cancer (p.3).
"Do I really have to eat leafy greens when I follow your plan?", is a question that comes up often. To answer it simply, yes you need to eat your leafy greens. Here's why.
A new study in the journal Neurology found that when retirees ate one to two servings of leafy greens daily they were 11 years younger mentally on cognitive tests. That's significant! The reason why is from the brain protecting nutrients leafy contain like folate, vitamin K, and lutein. For example, lutein has shown to reduce inflammation that can cause degenerative diseases. Also, folate may help with producing less amyloid plaques that are central to Alzeimer's.
In addition to including more leafy greens like kale, spinach, collards, and lettuce you can also include foods like edamame, asparagus, avocado, and artichokes. It's like they say, let food by thy medicine!
Reference: Eating Well, May/June 2018, Your Brain on Salad (p.50).
You have probably heard by now about a lot of so called personalized nutrition plans, but do you really need a just-for-me diet? These type of plans tout that we are not the same as everybody else. Then they promise a plan that finds just what foods are uniquely "right" for you. The bigger question is, do you need to make nutrition personal?
Right now, there are a few different programs out there that you can try. Some plans focus on your genes. Keep in mind it is not clear just how much those genetic markers can help you. Plus, what they do tell you are things you might already know about yourself like whether or now it's revealed that you are at a higher risk of high blood sugar, low HDL, high triglycerides, high blood pressure, excess weight, low vitamin D levels, lactose intolerance, and metabolizing caffeine slowly. Even a regular checkup can tell you about your blood pressure, blood sugar, triglycerides, weight, HDL and vitamin D levels. Did you know that non-genetic risk factors are more important when it comes to type 2 diabetes? Something to think about, right?
Next, there has been a lot of information out there about our microbiome. It is true that are gut has trillions of microorganisms. However, supposed plans that claim to give you a diet to help with your microbiome have little evidence to back it up! It's not to say that work in this field is not interesting, but right now only links have been revealed, not actually what explains the link. In addition, most of us have no idea which bacteria we have more of, and if we did no one knows how to alter these microbes in your gut.
Then there's secret formulas that are used when companies say they are partnering with experts in the fields of biology and nutrition, but they keep the evidence a secret. When things are kept secret we have no idea what is happening, and if what's being done is truly effective.
At the end of the day good advice seems to be ignored because people are paying attention to flashy marketing claims. Unless you have a specific allergy or sensitivity to certain foods there is some general advice that is sound. That said, here is some advice that has held true for some time, but we need to follow it.
1. Eat more vegetables and leafy greens
2. Eat lean proteins
3. Eat healthy fats from nuts, seeds, olive oil, and avocados
3. Limit or avoid processed meats and fried foods
2. Limit or avoid added sugars and refined grains
3. Limit or avoid packaged convenient, hyper-palatable , ultra-processed food
Reference: Nutrition Action, May 2018, Personalized Nutrition (p.3-6).
Many of you who are overweight have probably heard a few of the following: Being overweight is associated with health risks, two-thirds of people are overweight, and that being overweight can complicate chronic conditions. Plus, you may feel like you need to lose weight now! Then you may have thought that means that I need to stop eating my favorite foods, change my eating habits, and start being active.
When you start changing your eating habits you may feel like you are already dealing with learning to say “no” to your favorite foods, and adopting activities that seem difficult and challenging, especially where exercise is concerned. With that in mind, have you ever thought that exercise can be fun, even relaxing or stress relieving?
Here are five suggestions for activities that you can try this weekend that are both fun and burn a ton of calories:
1. Take a walking tour of a town/city. First of all you will be getting some fresh air. Plus, walking is a great activity! To make it fun try mapping out your town or city of interest with some places you would like to visit. Maybe you have some historic sites you could see. While you're at it why not invite friends or family to join you? To make the most of your day be sure to stop from time to time, bring water and a healthy snack, and most importantly go at your own pace.
2. Dance the night away. Some of you may be interested in dancing. Why not see if your community offers group lessons and get involved. This can be fun because you can get dressed up and bring a friend for a social activity. Plus, let's not forget the music!
3. Become a dog walker. Do you like dogs? If you do this could be an avenue to pursue. While getting in some nice walking, you can make some money and hang out with a cute companion! Did you know that there are actually dog walking apps such as "Wag!" where you can actually get paid to walk dogs. Or, you could just do it as a favor for friends or neighbors. Walking is a great, low impact exercise that works well when you are on a weight loss plan.
4. Play a game. Did you know that you can use video games to help you be more active? So, if you like video games and are looking to be more active you could try "Wii Fit!" or "Dance, Dance Revolution"!
5. Jump! Want to feel like a kid again? Try visiting a trampoline park or take an an urban rebounding class. This is great form of exercise because it's low impact and easy on your joints while providing you a cardio workout! And, if you like it you can buy your own portable trampoline for your home.
Reference: 15 May 2018, Can't Losing Weight Be Fun?, http://www.robard.com/blog/post/2018/05/15/can-t-losing-weight-be-fun.aspx?utm_source=mailchimp&utm_medium=email&utm_campaign=blogpromotion&utm_content=05152018&utm_source=RC+%26+ND+Prospects&utm_campaign=b71e8b195a-BLOG_PROMOTION_2017_10_18&utm_medium=email&utm_term=0_cec7f3976b-b71e8b195a-393837989
Most of us have noticed that things need to be fast these days. That includes food! However, though there are some modern day conveniences with making things fast, it does not always make things better. This is especially true with fast food. Sadly, the trade off is fast weight gain.
Did you know that according to a 15-year study of 3,000 adults, people who visited fast food restaurants more than twice per week gained roughly 9 to 11 pounds more than people who visited them less than once per week? Also, if you are consuming fast foods more than twice per week, you could potentially be putting yourself at risk for putting on a lot of extra weight.
Even though there are many fast food options, they all tend to have something in common - more calories, total fat, saturated fat, carbohydrates and added sugars. The result of eating these foods with less healthy ingredients is being overweight and exceeding the recommended levels of fat and sugar. Plus, fast food tends to be loaded with empty calories.
We want to remember that the nutritional value of what we are eating is important as our bodies need proper nutrition from the vitamins and minerals, along with healthy fats, carbohydrates, and proteins in our foods to help support body function. Unfortunately, most fast foods contain substantially fewer vitamins and minerals, and are filled with carbohydrates and sugars that lack any real nutritional value. On the flip side, healthier foods like whole grains, fruits, and vegetables that contain more vitamins and minerals help us feel fuller longer and reduce daily calorie intake.
The convenience of fast food is a major reason many people choose fast food. This is why we can support you in making healthier food choices without sacrificing convenience, satiety, or even taste. Our meal replacements along with our other protein foods are scientifically designed for optimal nutrition, provide all the vitamins and minerals necessary for healthy weight loss, while decreasing caloric intake. Plus, with easy, convenient options like ready to drink shakes and bars, you can still grab and go without settling for empty, non-nutritious fast foods.
Curious about how to integrate protein foods and meal replacements into your diet? Reach out to us!
Reference: Is Fast Food Making Your Patients Overweight, 3 May 2018, http://www.robard.com/blog/post/2018/05/03/is-fast-food-making-your-patients-overweight.aspx?utm_source=mailchimp&utm_medium=email&utm_campaign=blogpromotion&utm_content=05032018&utm_source=RC+%26+ND+Prospects&utm_campaign=02a8e98021-BLOG_PROMOTION_2017_10_18&utm_medium=email&utm_term=0_cec7f3976b-02a8e98021-393837989
An article by Caroline J. Cederquist, M.D.,asks, “How can a man or a woman be accepting of their body when it falls so far outside of society’s vision of the ideal form?” After working with clients for many years, we hear from those of you who wrestle with their weight face that same question. Cederquist, who is a board-certified bariatric physician, insists that, “it is those who accept their weight and deal with it powerfully who achieve the most profound and lasting weight loss results.” So what does she recommend? Change your internal conversation. Here’s her advice:
1. Begin with the belief that you are far more as an individual than just your weight. “Shift your internal conversation from one of shame and self-loathing to one of power and possibility begins with the belief that you are far more than just your weight.”
2. Answer the following questions: Who you are presently? Who you will become when you have powerfully dealt with your weight?
“Think of more than just weight loss, but of how you live your life. Maybe today you are ‘limited by your mobility’ but are creating a future of ‘activity and mobility.’ With this example, what does it look like when you are able to do the things that your lack of mobility has prevented? What new possibilities exist for you, and how is your experience of life different?”
3. Think of the action steps you will take to make the future you have envisioned for yourself a reality.
“Outline each step that you will take in becoming a lighter, healthier you. An action step is not, a statement such as ‘lose weight.’ An action step is a specific action that you will take in order to reach your desired outcome.”
The one takeaway from Cederquist’s advice was that perspective is everything! It’s similiar to the law of attraction: What you focus on and think about internally is what you’re likely to invite in life. True or not, it's food for thought. Part of lasting weight loss is mental. That said, try envisioning a healthier, happier you for a day or two and see if your perspective changes. Remember, you can always lose weight. But you should never lose yourself to guilt or shame.
