Feed Your Inner Athlete

Calling all athletes and other active folks!  We wanted to share some healthy tips to support your activity.  Here are a few simple ideas you can try if you aren't already doing so.

Oatmeal - Combine this slow-release carbohydrate with maple syrup for a boost of energy at least 2 hours before your workout.  For added benefit top it with almonds or chia seeds for omega-3s.

Raisins - Eating just 1/4 cup of this sweet treat during an hour of activity works just as well as those popular energy chews.  Additionally, raisins have potassium and magnesium. For each additional hour of activity add a 1/4 cup.   

Coconut Water - Worried about losing electrolytes?  No problem, just drink unsweetened coconut water.  Studies have shown that it as effective at keeping you hydrated as other sports drinks, minus the added sugar.  If you're working out longer than an hour try adding this to your routine and drink during your activity.

We hope these tips help keep you strong!

Reference:  Eating Well, July/August, Fuel Up Naturally (p. 22).

Keep Active to Help Your Brain

A Wooded Walking Path

Keep Active to Help Your Brain

Did you know that exercise may be an asset to your brain's health?  It can even preserve gray matter.  In addition, physical activity may reduce the risk of Alzheimer's disease, as well as other forms of cognitive decline.  In one study participants who were the most active displayed the least decline, which was significant because it is the equivalent to 10 years of mental aging! Another study found that the most active older adults had the largest volume of gray matter, which is the area of the brain typically affected by Alzheimer's.

So just how intense does this activity need to be?  A group of 876 older adults were studied. 90% said they did not exercise, while 10% reported moderate to high-intensity exercise.  After about 7 years each participant was given tests for memory and thinking skills, as well as a brain MRI.  And, 5 years after that they took the memory and thinking tests again.  The results showed that of those people in the low-activity group showed a greater decline on tests of how fast they could perform simple tasks and how many words they could remember from a list.  However, those in the higher-activity group performed much better and their mental aging put them 10 years ahead of their non-active counterparts.

The Cardiovascular Health Study analyzed data from 900 participants, both men and women, who were at least 65 years old when the study began.  This group completed medical and cognitive tests, answered questionnaires about their physical activity, and had MRI scans of their brains. The questionnaires were used to estimate how many calories were being expended in exercise. It turns out that the most active one-quarter of participants had significantly more gray matter in parts of the brain that correlates with memory and higher-level thinking.

The Bottom Line:  If you are not already active now is a good time to start.  It can be as simple as walk.

Reference:  Health & Nutrition Letter, Tufts University, July 2016, Vol. 34, NO.5, Keep Active to Protect Your Brain (p. 1&3).

Plateauing?

Plateauing

Heidi here to talk about what brings some clients into our office.  What's that you may ask?  Plateauing.  We have spoken to many people who have done well already by cleaning up their diets and incorporating healthy habits.  That's excellent!  However, at some point these people stop making progress and don't know why.  They reason that they are choosing healthy foods, but don't understand why they aren't losing more weight.  That's where we come in and do a little detective work.  In most cases we find that although healthy habits have been formed without the knowledge of professional in our field plateauing tends to occur.  Usually it take just a few tweaks and then the weight continues to come off.  Some of these tweaks may be levels of activity, types and amounts of food eaten, and food combinations, among others. If you or someone you know if having difficulty losing weight contact us.  We are here to help!