Tuesday, August 20, 2013

Speaking 'Food Label'



  Learning to speak Spanish, French, or Chinese would be great to boost your CV, and it could really improve your traveling experiences. Learning to speak ‘Food Label’ could save your life. This skill is especially important for those with health conditions, but also for anyone who wishes to live a long, healthy life.



The Basics


Calories


 This is often the first and last thing that we view when looking at a food label, as we all know that high calorie foods lead to weight gain (3500 calories equals one pound of fat). It’s important to examine not only the calorie levels, but also what comes with those calories. One cup of avocados, for example, contains over 200 calories. However, avocados are also packed with soluble fiber, vitamins, and minerals. A Twinkie only contains about 150 calories, but it provides no vitamins or minerals, and is full of sugar, sodium, and unhealthy fats.


Serving Size


  Pay attention to serving sizes. If you eat more than the serving size, do the math to determine the true numbers of what you’re taking in. 



The Good


Fiber



  Fiber comes with many great health benefits! It helps in lowering cholesterol, reducing your risk for heart disease, and improving blood sugar levels. Men should intake about 38 grams of fiber each day, and women should try to consume 25 grams. Fiber is found in many sources, including grains, vegetables, fruits, and nuts. Strive to consume whole grains, as they contain high amounts of fiber and are considered to be heart-healthy. 


Vitamins and Minerals


 The daily value (or DV) lets you know what levels of vitamins and minerals are sufficient for healthy adults. Foods that contain 10-19% of a nutrient are generally considered a good source.    



The Bad


Fat

  Don’t just look at how much fat is in the food; look at what type of fats are found. Unhealthy fats, like trans fats and saturated fats, have been shown to increase LDL cholesterol levels (bad cholesterol), and decrease HDL levels (good cholesterol)—a double blow to your health. Hydrogenated oil and shortening are code names for unhealthy fats. You should avoid these fats whenever possible. Foods with healthier, unsaturated fats are always a better option.



Sodium

  It is recommended that we intake a teaspoon of sodium each day (2,300 mg). Sodium is another name for salt, and it can be a concern as excess sodium can raise our blood pressure. High sodium levels in food is also an indicator that the food has likely been processed. Processed foods are generally stripped of vitamins and minerals and are more likely to contain trans fats. They also have added chemicals to restore flavor that is lost during processing, alter the color, and increase the shelf life of the food.



Sugar
         



 If it ends in ‘ose’, think sugar. Dextrose, fructose, maltose, and lactose are all forms of sugar. Other forms of sugar will be listed as ‘sweeteners’ or ‘syrup’, as in ‘corn sweetener’ or ‘malt syrup’. Scroll down to the ingredients and look at what type of sugar you’re consuming. The ingredients are listed by volume, with the first ingredients being the major components in the food. If sugars are among the first ingredients, you probably should avoid taking the product home. Be careful, because sometimes manufactures will list sugars separately so that sugar doesn’t appear to be the main ingredient. For example, they will list high fructose corn syrup, cane sugar, and dextrose so that none of them appear at the top of the ingredients list. Be leery of foods with 3 or more sugar ingredients.  



Conclusion



Whether you're stance is, "I drive way too fast to be worried about cholesterol and heart disease," or if you're thinking, "I'm so sick and tired of being sick and tired," I recommend the following poem by Joseph Malins (1895). Let it inspire you to take an active stance in pursuing better health:



 The Ambulance Down in the Valley


'Twas a dangerous cliff, as they freely confessed,
though to walk near its crest was so pleasant;
but over its terrible edge there had slipped
a duke and full many a peasant.

So the people said something would have to be done,
but their projects did not at all tally;
some said, 'Put a fence 'round the edge of the cliff, '
some, 'An ambulance down in the valley.'

But the cry for the ambulance carried the day,
for it spread through the neighboring city;
a fence may be useful or not, it is true,
but each heart became full of pity
for those who slipped over the dangerous cliff;

And the dwellers in highway and alley
gave pounds and gave pence, not to put up a fence,
but an ambulance down in the valley.

'For the cliff is all right, if you're careful, ' they said,
'and if folks even slip and are dropping,
it isn't the slipping that hurts them so much
as the shock down below when they're stopping.'

So day after day, as these mishaps occurred,
quick forth would those rescuers sally
to pick up the victims who fell off the cliff,
with their ambulance down in the valley.

Then an old sage remarked: 'It's a marvel to me
that people give far more attention
to repairing results than to stopping the cause,
when they'd much better aim at prevention.

Let us stop at its source all this mischief, ' cried he,
'come, neighbors and friends, let us rally;
if the cliff we will fence, we might almost dispense
with the ambulance down in the valley.'


Sources

http://www.mayoclinic.com/health/fiber/NU00033
http://www.nutrition.gov/smart-nutrition-101
http://www.huffingtonpost.com/2013/06/25/grocery-shopping-list-budget_n_3474974.html#slide=2593497
http://www.poemhunter.com/poem/the-ambulance-down-in-the-valley/

Wednesday, August 14, 2013

The Truth about Lifting Weights



  The American College of Sports Medicine (ACSM) recommends that adults dedicate at least 20 minutes, 2 or 3 days each week, to resistance training (weight lifting and resistance machines or exercises). Adults should train each major muscle group, using a variety of exercises and equipment.


Myth: I shouldn’t do any resistance training if I’m trying to lose weight.  

 

Fact: Resistance training will cause you to burn more fat!

 

   Penn State University published research on 3 groups of people trying to lose weight. All 3 groups committed to a specific diet. One group didn’t exercise, one group performed aerobic exercise, and the last group did weight training. The research showed that each group lost about the same amount of weight—twenty one pounds. What’s interesting is that the individuals who lifted weights lost 21 pounds of fat! Those who did not exercise, or did aerobic exercise, lost an average of fifteen pounds of fat. The other 6 pounds that they lost were from muscle and lean body mass. You don’t want to sacrifice muscle when losing weight! The purpose of exercise is to regenerate the body, not break it down. The weight that you lose in muscle may look good when you step on the scale, but it won’t look good when you look in the mirror, and it isn’t good as far as your health is concerned.


Myth: Only men and bodybuilders should lift weights.

 

Fact: Everyone should dedicate time to resistance training and weight lifting. 

 

  Research shows that between the ages of 30 and 50, you'll likely lose 10 percent of your body's total muscle. Weightlifting can slow that process.  As you age, your bone also mass decreases. This means that you are more susceptible to debilitating fractures. Because the resistance provided by weight lifting strengthens your bones, it is known to reduce the risk of bone fractures and even osteoporosis. Women can especially benefit from resistance training, as they are at an increased risk for osteoporosis.


Myth: Weightlifting will make women bulk up. 

 

Fact: The ACSM recommendations are designed to help you retain muscle mass. 

 

  Women, you will not look like Arnold Schwarzenegger by incorporating weight lifting into your exercise. Genetically, it just isn’t possible without supplements and steroids. Testosterone is the major hormone involved in building muscle and you have about as must testosterone as a 10 year old boy. Additionally, building a significant amount of muscle would require that you increase both the intensity and the frequency of your weight lifting far beyond the ACSM guidelines.


Sources:

http://www.acsm.org/about-acsm/media-room/news-releases/2011/08/01/acsm-issues-new-recommendations-on-quantity-and-quality-of-exercise
http://beta.active.com/articles/12-reasons-you-should-lift-weights?page=1

Wednesday, August 7, 2013

Better Health: Shelby's Story


“Don't ever let someone tell you, you can't do something. You got a dream, you got to protect it. People can’t do something themselves, they want to tell you you can’t do it. You want something, go get it. Period.”
by Will Smith - Pursuit Of Happyness


Have you tried losing weight and improving your health in the past? Are you discouraged that you never seem to reach your goals? Don't give up! "Go get it. Period."



Meet Shelby.








Shelby is a BYU-Idaho student who recently decided to make a few changes in her life. When she made her wellness goals, she committed herself fully! She made it a top priority to eat healthy and to exercise. She didn’t starve herself or try any fad diets; she simply ate more fruits and vegetables and watched her calorie intake. She set the goal to run every day, Monday through Saturday. She has now gone over 200 straight days without missing a single run. Some days she has to get up at 5am and other days she goes running right before midnight, but she never misses a day! Her initial goal was to run a 5k. Now, after running countless 5k’s, she is preparing to run two 5k’s, back to back, in under an hour! Shelby has lost 65 pounds, 45 pounds just this year. Her blood pressure, resting heart rate, cholesterol, and blood sugar levels are all optimal. She is on track to a very long, healthy life.



3 months


Shelby now

 

How did she do it? Ask her!

 

  

"The first thing anyone always asks me is HOW I did it. No one seems to be satisfied with eating right and exercising, but it's amazing how simple that really is." -Shelby


So often we look for the magic bullet to weight loss. We try diets and 'tricks' that only produce temporary results or that fail entirely; ultimately we aren't successful and we are left feeling discouraged. The trick is...there is no trick! A healthy diet, combined with consistent exercise is the sure way to lose weight. 

 

Shelby's Advice

Why I was Successful:

•    I planned out what I was going to eat and stuck to it.
•    I brought my lunch with me because I was on campus for long hours. I didn’t want to have to buy anything at the crossroads and if I didn’t bring a lunch, I’d eat everything in sight when I got home.
•    I drank plenty of water. Sometimes you think you’re hungry when you’re really just thirsty.
•    When I hated my vegetable’s, I’d dip them in hummus or fat-free lite ranch.
•    When my clothes got too big, I gave them to DI. I didn’t want them hanging around taunting me.
•    I kept in mind what was important. Heavenly Father gave me this body to be a steward over and it is my responsibility to take care of it. Before I wasn’t taking care of it and now I am.
•    I saw this quote on Pinterest and it made me laugh but always sticks with me when I want to cheat, “Don’t reward yourself with food, you are not a dog.” So I’d go buy a new shirt, some new running songs on I-tunes, go see a movie or buy a new DVD. Reward yourself with things that make you feel good. For me, if I reward myself with food I just feel guilty after, and then it’s not a reward.
•    Not missing any work out days. I didn’t miss a single day. I would go run and then do Insanity or weights, or one of the classes offered on campus.
•    Always have fruits and vegetables on hand.

What helped me stay motivated:

•    I kept my eye on the long term goals.
•    I had a pair of pants that were super snug on me and I wanted to fit into them.
•    There will be days you’ll want to quit, there will be days you’ll cry or think you can’t do it, but trust me, YOU CAN.
•    Towards the end of the semester I saw a friend that I hadn’t seen since the start of the semester and he walked past me, stopped and said, “SHELBY????? You look amazing!!!!” Ironically, that was a day that I felt like I looked the exact same, like I wasn’t making any progress and, that there was no point. Keep going, it’s so worth it!
•    I watched Extreme Make-over Weight-loss Edition that was with a girl my age and that was motivating.
•    I also watched the show the Weight of the Nation on You-Tube and that was an eye-opener/motivator.
•    Looking at fitness quotes on pinterest. It sounds silly, but it works! I also looked at clothes a lot!
•    My supportive FHE brothers. Some of them would even work out with me. It was a big help having them there and knowing I wasn’t completely alone on my journey.

Challenges:

•    Bad habits die hard and there are times when you just want that stinking cookie on the counter. I would keep unhealthy food out of sight. If you can’t handle just hiding it out of sight… throw it away.
•    Negative thoughts can be self-destructive. When they come, remember that you are a child of God, your family loves you, and your friends love you. This has nothing to do with how you look or how much you weigh. You are doing this to be healthy and to take care of your body. It is a slow progress and a constant one.

Recipes I like:

•    Salmon, asparagus, brown rice/quinoa
•    Tuna, lite olive oil mayo,  tomatoes, romaine lettuce leaf,  strawberries , cucumbers
•    Snap peas, lite string cheese
•    Cucumber sticks (cut out the seeds so they don’t get soggy)
•    Crockpot: Chicken, salsa, taco seasoning, 1 tbsp of chili peppers, cilantro. I’d put it on top of salad
•    Can substitute lemon juice instead of dressing to cut down on calories


5 steps to help YOU do it!



Go to the campus wellness center:

1.    Make an appointment for a free fitness consultation. Your consultant will help you determine your fitness levels, assessing cardiovascular health, strength, endurance, and flexibility. They will also measure your height, weight, BMI, and body fat percentage.

This is a starting point; don’t be embarrassed if your numbers aren’t perfect. It matters more where you’re going to be than where you are now!

2.   Make an appointment for a free consultation with a nutritionist. If you’re serious about losing weight and getting healthy, you need to know about proper nutrition. Ask you consultant to help you find and understand your RMR and be ready and willing to start counting calories!!! Never eat less than 1200 calories in a day!

3.    Make an appointment for a free session with a personal trainer. Your trainer will take you into the gym and show you exercises and lifts that will help you meet your goals. Ask them about 'the circuit'!

4.   Remember that you should get 20-60 minutes a day of cardiovascular exercise (get your heart rate up), 3-5 times a week. You should also do resistance training (weight lifting) 2-3 times a week for at least 20 minutes. You should lift weights even if you’re trying to lose weight and even if you’re a girl!

5.     Stay motivated by committing yourself 100%! If you just partially commit, you won't see the results that you hope for and you will quickly get discouraged and quit. Take pictures to see your progress and surround yourself with support.


Good luck, the next success story is YOU!


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