Wednesday, June 28, 2017

We’ve taken time away from blogs, but now that Summer is here, we are back! We’re bringing you a pertinent blog for the next 3 months ahead. We call it summer paradise!
While we sleep, our bodies make use of that time to heal itself. The most work on our bodies is done at night from cell regeneration to tissue repair. We wake up with cleaner eyes and dirt removed from them formed by “sleepys” in the corners of our eyes. However, just because it’s summer, doesn’t mean waste away your time! Wake up early while it’s cool out and stretch your legs—even if it’s just a quick walk around the block. Ten minutes walking around your community first thing in the morning will do your body wonders. Circulation will increase and get your blood flowing to all your extremities.
Don’t be afraid to work late when it’s cooler at night either. Make time for your body when you sleep and still make time for your goals when you are aware before the rest of the world. Maintaining balance is very important and it’s a measure of success. A balanced lifestyle is what many successful people describe as their daily focus.
Because Summer is the perfect time to take control of your health, make the most of it! Soak up the right amount of Vitamin D and cover your body when you’re outside with the proper amounts of sunscreen. Don’t apply just once, but continually reapply as needed. With the warm weather, coastal beaches, community pools and many other outdoor sports, getting fit and staying healthy can also be fun.
One On One 247 and GoiMRS2000 is here to share some tips and tricks for summer happiness and summer health. Of course, these extend past you to your entire family. Be sure to share the love with your loved ones as we enter summer 2017!
Watch Everything You Eat!
Traditionally, Summer is a time to pig-out with community barbecues, drink alcohol and neglect the vegetables. Don’t forget the sweets, either! There’s something that everyone has a weakness for, even if it’s not sweets. With the heat, the last thing a lot of us want to do is exercise. Summer is a time for lounging around and relaxing, rather than being up and moving! However, if you’re not careful, you may fall into some unhealthy habits this summer. Bad habits exhibited for three months means at least making up for them over the next six months and we don’t want that to happen to you!
Try substitutions instead. Drink filtered water rather than soda and other sugar-filled juices. Lemonade from the local 7-11, sweet tea from the drive-through and fruit punch next to the grill are summer staples still all loaded with sugar.
Drinking water is important part of health year-round. A lot of us forget that we need more water in the summer to counterbalance the heat. A good rule of thumb for summer when it comes to water is to bring double the amount of water you normally would. If you want to push it one step farther, add lemon slices to your water to alkalize your water. Bring your body up to a healthier pH balance!
Our staff prepares a pitcher of lemon water every morning. We hit the kitchen jug several times throughout the day. Just because we’re in the office working, doesn’t mean we’re stuck there. We get out and stretch our legs too. When we’re out at a work function, we usually bring the jug with us!
Don’t Forget Self-Discipline!"summer success"
This applies to substitutions that we mentioned earlier and of course goes for food as well. With a plethora of food available on picnic tables, you should still balance out what you place on your plates! Make your plate colorful. Greens and diverse fruits should be added first followed by the main course. Treats are fine to consume in moderation, but we mean a handful of chips, rather than half the bag. (It’s okay, we’ve all been there before too!) Start small with the colors then move onto the treats, if you have room.
Another great tip for summer eating habits can be had for anyone. Whether you are trying to get healthier or stay healthy, try eating smaller meals. Smaller meals keep your body’s energy level steady all day and even speed up your metabolism. For many people, the difference between being healthy vs. overweight can be reduced down to a few extra hundred calories a day. Believe it or not, more meals will speed up your metabolism and you’ll burn stored fat over time. We recommend trying out a smaller and more frequent meal planner four weeks. Weigh yourself weekly, but most importantly, maintain your consistency. Stay disciplined!
Schedule Time For Exercise
One of the best ways to be healthy in summer is to exercise outdoors. There’s plenty of activities to do in the summer that can double as exercise: kayaking, hiking, water sports—even walking on the beach. Exercising should never be a chore, but something you enjoy doing. If you’re having trouble finding an exercise, don’t worry. There are plenty of outdoor activities that burn calories and also take place of traditional exercising.
Swimming is one of those double-whammies. Stay cool and healthy at the same place, at the same time.
If you have kids, be sure to include them. Getting them started on healthy habits while young will set them up for success from an early age. This way, they’ll be more in-tune to exercising their bodies and minds as opposed to their fingers on the iPads.
Regardless of exercising, be sure to be smart about your timing! The sun is strongest between 10am and 2pm. After 2pm, the UVA and UVB rays are still present, even with overcast skies. Stay covered up while in the sun and, if possible, exercise during the morning or later in the evenings.

Monday, December 26, 2011

I've recently added running to my exercise schedule, and have found that my appetite has climbed! Should I be eating anything before running? Or after? Suggestions on how to combat an over-active appetite?

           If you are an athlete or exerciser you need to have at least 45% of your caloric intake made up of carbohydrates. Your body arrangement goal determines the total calorie intake and your activity determines the % make up of those calories (protein, carbs and fats). Consequently if you are an exerciser/athlete pursuing a weight loss goal and allowed 2000 calories/day in order to continue reducing fat, then those calories should be "good" carbohydrates. If you are not an exerciser/athlete then it matters less how you eat your 2000 calories. If you choose to make up your calories with primarily protein and/or fat you may become sluggish and burn less calories, ultimately forcing you to keep lowering your intake to maintain weight loss, and you may develop powerful desires for what your body needs most in order to produce energy: carbohydrates. Better to head off those cravings before you find you've eaten two-thirds of a cheese cake pie and half a quart of ice cream!            Just remember when it comes to weight loss it's all about calories, and when it comes to production it's all about carbohydrates ~ so pick the foods that make you feel the best within the calories you are allowed.
             Should you eat before working out?  If you are a recreational exerciser or simply working to attain fitness, weight loss, etc., you can positively achieve your goal not consuming anything 45 minutes before a workout. But doing so can make the workout more productive (and for competitive athletes the practice of consuming the proper formulated snack ~10-45 minutes before a workout has become typical protocol in order to maximize energy levels throughout the training/event period and speed the recovery process).

Tuesday, November 29, 2011

Are there specific vitamin needs for women in the menopausal stage, and are there menopausal-specific vitamins you can recommend?

          There are specific vitamin needs for all women and it fluctuations with age, which is why usana now has a my health pak based on gender, age and level of activity.             When it comes to treating menopause with vitamins, there is a "blurred line" between drug action (high doses of specific vitamins to treat a symptom) and the use of a "standard vitamin & mineral formula" as a dietary supplement. The supplement serves the purpose of completing the daily diet, thus potentially staving off certain preventable diseases. Please see the following clinical note on the subject.

Clinical note: Scientific evidence is lacking in the efficacy of over-the-counter substances including specific vitamins for relieving menopausal symptoms. Some of the common compounds that are purported to help alleviate symptoms of menopause are soy isoflavones, black cohosh and Vitamin E. Most of the scientific research is mixed. In other words, studies have shown both positive and negative outcomes. There are certain substances that are not recommended for menopausal symptoms. They are topical progesterone, Dong quai , evening primrose oil, ginseng, licorice, Chinese herb mixtures, or magnet therapy. In some cases, side effects can be severe.

Monday, November 21, 2011

What is the difference between soluble and insoluble fiber?

            Fiber is branded by its ability to dissolve in water. Fiber that moderately dissolves in water is labeled soluble fiber and insoluble fiber does not dissolve in water. These differences are essential to curbing your risk for increasing certain diseases. 
Soluble fiber helps lower blood cholesterol and can reduce the risk of heart disease. It also slows glucose absorption and can help manage and/or lower the risk of increasing diabetes.

Insoluble fiber helps prevent and alleviate constipation, lowers the risk of diverticulosis, hemorrhoids and appendicitis. It can also be active in helping to manage a healthy weight.

                For more information on fiber, read Dietary Fiber. Robert E. Rakel, MD. Baylor College of Medicine Houston in JAMA .

Tuesday, November 1, 2011

Does the ability to lose or gain weight have anything to do with fat cell count?

          Only in the sense that collective fat cells may influence your decision making related to appetite, but not in any other manner. Whether one is 500 LBS and has a trillion fat cells or one is 120LBS with many fewer fat cells, one would lose the same weight if they had equal calorie shortages. That is, if each person ate 500 calories a day below their calorie burn, each would lose one pound a week.            There is some evidence that being born with a relatively high amount of fat cells may increase your chance of becoming overweight, but of course you would still have to consume the extra calories. No matter what being overweight always comes down to appetite control in relation to how much one moves.  Many things, including fat cells, can affect appetite.
But at the end of the day it becomes a matter of how driven you are to keep your appetite under control so that you can keep your weight within a healthy range - it just may be more problematic for people with relatively high fat cell counts.
In recent years we have radically increased our knowledge on body fat and how it accumulates and affects health (300,000 people a year die from it). Most significantly we have learned that body fat is an endocrine organ (like the liver, pancreas, etc.) that secretes hormones that send messages to the brain to help regulate storage - in other words, fat has a mind of its own and fights to sustain a level it deems acceptable.  Unfortunately that amount generally isn't what you had in mind!
We all know what causes fat gain, which is that calories consumed are averaging greater than output (if you are wearing it, you ate it). But now we know the system of events that lead to the devastating health consequences related to fat storage: First, fat cells increase their size, and when most of them reach their maximum, the body then increases the number of fat cells. As weight gain continues, messages go out to tell the body to look for more storage areas (not just the subcutaneous adiposities or the kind you see) and here is where the trouble begins. Fat is now getting dumped into vital organs (e.g. liver, heart, etc.) and other tissues (like muscles). This fat is very active, leading to a frequent rise in blood fats and cholesterol and forcing the body to resist insulin so it can't proficiently burn blood sugar from carbohydrates and proteins (it wants to burn the accumulating fats). Unburned sugars are then converted to fats and now add to the problem - higher blood fats, increasing storage and little satiety (cells crying for more CHO) - it's a vicious cycle with no way out except to lose weight. But the first place you need to lose it is - that's right, the hazardous areas - the last place it was deposited - the liver and other non-adipose tissues. Unfortunately that may not happen or certainly not fast enough.