Nutrition
Halloween, Dia De Los Muertos, Wait, What?!
So, Halloween has passed, which is the universal marker of the impending end of the year. Which is always a recognition of how fast the year has flown by. In all honesty Halloween is really a pre-game to the overwhelming whirlwind holidays called Christmas and New Year’s which always occur WAY too fast, by way of a short semi-mindful speed bump called Thanksgiving. This is ALSO a mental recognition of the universal: holy crap how did I really just go another year, month, quarter NOT fulfilling on my short/long term goals?
Instead of being victim to the fall holiday anxt that involves the always infuriating questions of “How are Christmas ads out this early when Thanksgiving is still weeks away?!” and the “How many things can they add pumpkin spice to?”
Let’s instead punch all these gosh dang frustrating commercialization of human emotions right in the god forsaken face by mindfully taking a step back and saying, no more! I will not eat a tub of pumpkin flavored something or other whilst sobbing in front of Love Actually. I will not judge people spending more money on people they like than I have money in the bank. I will not drink eggnog….unless it has rum. I will not watch Elf on repeat on Christmas Eve…well maybe not that last one.
Anyway, let’s get a jump on these GD holidays. Let’s make a plan to be mindful, to work our fitness plan, and to love all of humanity.
14 day fitness challenge. Get in on this. Respond or email me if you’re game for 14 days, starting Nov 9th!
Cheers!
How do we get more willpower!?
By Forest Melton
I woke up this morning to missed texts from my running buddy Devon, “We’re still meeting today, right!?” Oops! Unfortunately, I’m a failure, and sometimes it feels like my brain has no control in the battle of willpower, especially when my body is fatigued. And apparently this morning my body said, “Nope! I’m on strike, buddy! We’re going back to sleep“. Despite setting 3 alarms, and not recalling ‘snoozing’ any of them, I managed to miss our morning run date. Ironically enough, I’m reading a book by Dr. Kelly McGonigal called “The Willpower Instinct”, and it is awesome. I’m only on Chapter 3 of 10, but so far it’s been a great read! Dr. McGonigal talks about willpower being a muscle you have to train and build through practice. And much like a muscle, things that prevent muscular growth seem to prevent willpower growth.
Sleep
It shouldn’t be surprising to hear that I had been sleeping for 2 hours when my alarm went off this morning, definitely setting myself up for failure a little bit there. One of the key ingredients in decision making is glucose. With sleep deprivation, the body has a harder time delivering glucose to the brain, which has obvious taxing effects. So, less sleep = less glucose delivery to the brain = less willpower, ouch.
Nutrition
As stated above, with less glucose comes less willpower, and low blood sugar has the same effect as sleep deprivation. When we starve ourselves, less glucose is reaching the brain, resulting in a reduction in willpower. Who knew a well-balanced diet effected so many aspects of life.
Exercise
One of the most interesting things McGonial covered in this book, so far, was a study out of the University of Sydney where researchers found a ‘wonder drug’ that was massively effective in increasing willpower, the study found that after only 2 months of treatment participants had the following results:
- Improvements in attention and the ability to ignore distractions
- Reduced smoking, drinking, and caffeine intake
- Participants ate less junk food and more healthy food
- Participants spent less time watching tv more time studying
- Participants were saving money and spending less on impulse purchases
- Participants felt more in control of their emotions
- Participants procrastinated less and were less likely to be late for appointments
What in the heck is this ‘wonder drug’ and how do I purchase a life time supply!? …it was actually exercise, weird! Participants only exercised once a week for the first month, and up to three times per week by the end of the study. Exercise has been shown to be the single most effective tool in increasing willpower. Say what!? And you can purchase this ‘wonder drug’ for the low low price of Free!
In conclusion, for all of you, who like me, feel willpower deficient, here are 4 other ways to increase your willpower per Dr. McGonigal’s research.
- Exercise – because duh.
- Sleep – a full night’s rest, but also naps help.
- Meditation – 5 minutes to 20 minutes a day has been seen show immediate and lasting benefits. In fact, studies have shown that meditation creates positive physical changes in the brain (Taren 2013).
- Slow Breathing – in times of stress, consciously slow and deepen your breathing. It physiologically minimizes the fight or flight response, making you less impulsive and more intentional. An instant increase in willpower reserves!
References:
- McGonigal, K. (2012). The Willpower Instinct: How Self-Control Works, Why it Matters, and What You Can Do to Get More of it. New York: Avery.
- Taren, Adrienne et al. (2013) “Dispositional Mindfulness Co-Varies with Smaller Amygdala and Caudate Volumes in Community Adults”. Plos Journal. May 2013.
15 Ways to Max Your Metabolism!!
I love this Men’s Fitness Article about metabolism:
Even before you start exercising, you can use plenty of tricks to eliminate visceral fat, improve your flab-burning metabolic process, and start losing weight fast.
1) Don’t diet
A good diet isn’t about eating less, it’s about eating more — more nutrition-dense food — to crowd out the empty calories and keep you full all day. That’s important, because restricting food will kill your metabolism. It makes your body think, “I’m starving here!” And your body responds by slowing your metabolic rate in order to hold on to existing energy stores. What’s worse, if the food shortage (meaning your crash diet) continues, you’ll begin burning muscle tissue, which just gives your enemy, visceral fat, a greater advantage. Your metabolism drops even more, and fat goes on to claim even more territory.
2) Go to bed earlier
A study in Finland looked at sets of identical twins and discovered that of each set of siblings, the twin who slept less and was under more stress had more visceral fat.
3) Eat more protein
Your body needs protein to maintain lean muscle. In a 2006 study in the American Journal of Clinical Nutrition, “The Underappreciated Role of Muscle in Health and Disease,” researchers argued that the present recommended daily allowance of protein, 0.36 grams per pound of body weight, was established using obsolete data and is woefully inadequate for an individual doing resistance training. Researchers now recommend an amount between 0.8 and 1 gram per pound of body weight. Add a serving, like 3 ounces of lean meat, 2 tablespoons of nuts, or 8 ounces of low-fat yogurt, to every meal and snack. Plus, research showed that protein can up post-meal calorie burn by as much as 35 percent.
4) Go organic when you can
Canadian researchers reported that dieters with the most organochlorines (pollutants from pesticides, which are stored in fat cells) experienced a greater than normal dip in metabolism as they lost weight, perhaps because the toxins interfere with the energy-burning process. In other words, pesticides make it harder to lose pounds. Other research hints that pesticides can trigger weight gain. Of course, it’s not always easy to find—or to afford—a whole bunch of organic produce. So you need to know when organic counts, and when it’s not that important. Organic onions, avocados, grapefruit? Not necessary. But choose organic when buying celery, peaches, strawberries, apples, blueberries, nectarines, bell peppers, spinach, kale or collard greens, cherries, potatoes, and imported grapes; they tend to have the highest levels of pesticides. A simple rule of thumb: If you can eat the skin, go organic.
5) Get up, stand up
Whether you sit or stand at work may play as big a role in your health and your waistline as your fitness routine. In one study researchers discovered that inactivity (4 hours or more) causes a near shutdown in an enzyme that controls fat and cholesterol metabolism. To keep this enzyme active and increase your fat burning, break up long periods of downtime by standing up—for example, while talking on the phone.
6) Drink cold water
German researchers found that drinking 6 cups of cold water a day (that’s 48 ounces) can raise resting metabolism by about 50 calories daily—enough to shed 5 pounds in a year. The increase may come from the work it takes to heat the water to body temperature. Though the extra calories you burn drinking a single glass don’t amount to much, making it a habit can add up to pounds lost with essentially zero additional effort.
7) Eat the heat
It turns out that capsaicin, the compound that gives chili peppers their mouth-searing quality, can also fire up your metabolism. Eating about 1 tablespoon of chopped red or green chilies boosts your body’s production of heat and the activity of your sympathetic nervous system (responsible for our fight-or-flight response), according to a study published in the Journal of Nutritional Science and Vitaminology. The result: a temporary metabolism spike of about 23 percent. Stock up on chilies to add to meals, and keep a jar of red pepper flakes on hand for topping pizzas, pastas, and stir-fries.
8) Rev up in the morning
Eating breakfast jump-starts metabolism and keeps energy high all day. It’s no accident that those who skip this meal are 4 1/2 times as likely to be obese. And the heartier your first meal is, the better. In one study published by the American Journal of Epidemiology, volunteers who got 22 to 55 percent of their total calories at breakfast gained only 1.7 pounds on average over 4 years. Those who ate zero to 11 percent of their calories in the morning gained nearly 3 pounds.
9) Drink coffee or tea
Caffeine is a central nervous system stimulant, so your daily java jolt can rev your metabolism 5 to 8 percent—about 98 to 174 calories a day. A cup of brewed tea can raise your metabolism by 12 percent, according to one Japanese study. Researchers believe the antioxidant catechins in tea provide the boost.
10) Fight fat with fiber
Fiber can rev your fat burn by as much as 30 percent. Studies find that those who eat the most fiber gain the least weight over time. Aim for about 25 g a day – the amount in about three servings each of fruits and vegetables.
11) Eat iron-rich foods
Iron is essential for carrying the oxygen your muscles need to burn fat. Unless you restock your store, you run the risk of low energy and a sagging metabolism. Shellfish, lean meats, beans, fortified cereals, and spinach are excellent sources. (But it’s not always a good idea to take a supplement. Too much iron has been linked to a greater risk of heart disease in men. Get this essential mineral in natural doses from real foods.)
12) Get more D
Vitamin D is essential for preserving metabolism-revving muscle tissue. Unfortunately, researchers estimate that a measly 20 percent of Americans take in enough through their diet. Get 90 percent of your recommended daily value (400 IU) in a 3.5-ounce serving of salmon. Other good sources: tuna, fortified milk and cereals, and eggs.
13) Drink milk
There’s some evidence that calcium deficiency may slow metabolism. Research shows that consuming calcium in dairy foods such as fat-free milk and low-fat yogurt may also reduce fat absorption from other foods.
14) Eat watermelon
The amino acid arginine, abundant in watermelon, might promote weight loss, according to a new study in the Journal of Nutrition. Researchers supplemented the diets of obese mice with arginine over 3 months and found that it decreased body-fat gains by a whopping 64 percent. Adding this amino acid to the diet enhanced the oxidation of fat and glucose and increased lean muscle, which burns more calories than fat does. Snack on watermelon and other arginine sources, such as seafood, nuts, and seeds, year-round.
15) Stay hydrated
All of your body’s chemical reactions, including your metabolism, depend on water. If you are dehydrated, you may be burning up to 2 percent fewer calories, according to researchers at the University of Utah who monitored the metabolic rates of 10 adults as they drank varying amounts of water per day. In the study, those who drank either eight or twelve 8-ounce glasses of water a day had higher metabolic rates than those who had four.
http://www.msnbc.msn.com/id/41721690/ns/health-diet_and_nutrition/#.T3XI4GFSR6I
How To Break Bad Eating Habits
I Love this article by Sally Wadyka about Breaking Bad Eating Habits:
Bad habits are made to be broken. Learn easy tricks to help you eat better every day.
1. If You’re a Serious Snacker
The fallout: You may end up overeating. A healthy snack or two between meals is fine. Snacks can keep blood sugar steady as well as allow you to rack up more servings of fruits and vegetables.
“It’s when you snack in place of eating real meals that you’re more likely to lose track of how much you’re eating,” says Tara Gidus, R.D., an Orlando, Florida–based spokesperson for the American Dietetic Association. Of course, what you eat matters, too. Typical snack foods (chips, cookies, pretzels) aren’t that nutritious or satisfying, so it’s easy to overdo them.
The fix: To keep your energy up and hunger at bay, allow yourself two snacks a day of 100 to 300 calories each. “Rather than a cookie or a candy bar, opt for something that feels like real food―half of a small sandwich, whole-grain crackers with cheese, a handful of nuts, baby carrots with hummus, or yogurt sprinkled with cereal,” says Gidus.
2. If You’re a Mindless Muncher
The fallout: Television makes people particularly prone to spaced-out eating. In fact, “folks who eat while watching the tube take in 20 to 60 percent more than if they are focused on their food,” according to Brian Wansink, a professor of marketing at Cornell University and the author of Mindless Eating.
The fix: Figure out which situations trigger mindless eating for you, then consciously make an effort to eat only when you’re fully engaged. If you need a few snacks, set limits on what you’ll eat. Dole out a single serving before you sit down on the couch, or delay your snack until you can pay attention. Minimize damage by dipping into low-cal foods, such as cut vegetables, air-popped popcorn, rice crackers, and whole-grain cereal.
3. If You Eat Your Way Out of a Bad Mood
The fallout: It may be soothing in the moment, but feeding your fears and frustrations, instead of confronting them, can lead to a cycle of more bad moods as well as steady weight gain. Many people turn to carbohydrates, in particular, which produce tryptophan, a type of amino acid that is used by the brain to manufacture serotonin.
“When the brain makes more serotonin, your mood improves, but only temporarily,” says Judith Wurtman, Ph.D., a coauthor of The Serotonin Power Diet.
The fix: Stop to think about what’s bothering you before reflexively open the cupboard. Then try a nonfood mood booster, such as taking a walk, seeing a movie, or calling a friend. “If nothing but carbs will do, get the serotonin boost without triggering a binge,” says Gidus. “Opt for a whole-grain treat so at least you get more fiber and less sugar.”
4. If You Eat Carefully All Week, Then Blow It on the Weekend
The fallout: It is possible to undo five days of good with regular weekend free-for-alls. In 2004, data from the National Weight Control Registry revealed that people who were consistent in their weekly eating habits, even if they weren’t perfect, were 1.5 times more likely to stay within five pounds of their weight over one year than were those who were vigilant on weekdays only.
The fix: Since much socializing around food takes place on weekends, it pays to strategize. “Have a mini meal before you go out to help you have more self-control, and offer to be the designated driver to limit alcohol intake,” says Gidus. (Alcohol has more calories than you probably think.)
And don’t restrict yourself so severely Monday through Friday that the weekend feels like your only time for indulgence.
Death By Bacon? Study Finds Eating Meat Is Risky : The Salt : NPR
Death By Bacon? Study Finds Eating Meat Is Risky : The Salt : NPR.
This headline is super dramatic, and I think stuff like this is the reason so many people feel the need to go vegetarian in order to “be healthy”. But if you read the whole article, it’s the same thing researchers and clinicians have been saying for years and years: eating red meat every day = increased risk for everything you are trying to avoid (high blood pressure, cancer, obesity, stroke, heart disease, etc) aka death by fork. My good friend Shane would sum it up by simply saying, put the fork down. The take home message of this article is: the more processed a meat is (or any food for that matter), the less healthy it becomes, and by replacing one serving of red meat with an alternate source of protein (fish, chicken, turkey, soy) decreases your chances of premature death. Be Well.
Elluminate Wellness 