The Big Holiday Fitness Sale is Here!!

Just in time for overeating season, THE BIG HOLIDAY FITNESS SALE is here to help you shed some pounds without breaking your bank. Check out www.wellnessworkshealth.com for more info!

Holiday Diet Success Strategies

1. Eat Breakfast! Eating in the morning can prevent you from overeating later in the day. Also research suggests that people that eat breakfast regularly weigh less and develop less chronic diseases than those who do not (Timlin & Pereira 2007)
2. Practice portion control: Accept that our perception of portions in the US is grossly overinflated. Read labels, use a smaller serving plate and try to stick to one serving.
3. Practice mindful eating: Most people zone out and eat out of boredom or stress. Before eating ask if you're really hungry and if what you're about to eat is worth the calories.
4. Don't eat in front of the TV:Yes there will parades and football games off but save all of that for before or after you eat. Eating while televison watch encourages mindless eating.

Tips to stay fit in cold weather

1. Deal with the time change ( darkness): Stay safe by exercising in populated areas and wear reflective clothing when exercising outdoors.
2. Find what motivates you: Choose a variety of activities that will motivate you on a day to day basis. Some suggestions are taking a boot-camp class, cycling, walking, or running with a friend. Set goals for yourself and stay accountable for your own success. If you need extra motivation then working out with a trainer might be a suitable option.
   
3. Try to learn a new activity
   
4. Integrate exercise into your life: Instead of meeting friends or business colleagues for lunch, meet for a walk. Walk around the track while your kids play their chosen sports.
5. Practice the 3 Cs of Commitment, Convenience and Consistency: We are ALL busy. Since later usually turns into never, try to plan exercise the way you do the rest of your life. Choose a class or facility close to home or work so that you cannot avoid it. Remember that it is better to work out even for a few minutes a day instead of one or two hours a month.
6. Try to stick with a new program for 30 days because it takes about that long to form the habit of exercise.
   

Hypertension: Not just for the elderly

Well, folks, we are in the middle of October already which means it is almost the beginning of "eating season" as I like to call it. A friend of mine notes that Fall is harvest season, a time when we have gathered crops for hundreds of years. She rationalizes and some literature does agree that since our bodies have changed very little since olden times, we are programmed to slow down during this time and eat more of the harvested crops. Sounds somewhat logical but as I get older, it becomes more difficult to undo the damage we do to ourselves by overeating or making poor food choices. 

I was prompted to write about the subject of hypertension when another friend of mine told me he suffers from it. His news came as a surprise to me because he is a young man in his early 30s. Just so we know what we are talking about here, hypertension is defined as chronically elevated blood pressure over 139/80. Like diabetes, there are 2 types of hypertension: essential which has no medical explanation and secondary which is caused by another disease. One of the dangers of persistent diabetes is that it is a risk factor strokes, heart attacks, kidney failure, aneurysms and renal failure. Even moderate elevation of blood pressure can take years off your life and when left unchecked hypertension can do irreparable damage to vital organs.

Something to note about hypertension is that it does not always have symptoms which is why they call it "The Silent Killer". Many people, young and old, die suddenly from complications of hypertension they never knew they had or did not manage. However, some known symptoms to watch for are: 

• Unexplained but severe headache
• Nausea with headache 
• light-headedness/dizziness
• sudden or gradual blurred vision
• Shortness of breath or chest pain 

**If all of these symptoms happen together suddenly and acutely, go to the hospital immediately. If they are accompanied by weakness, they might indicate a stroke.

Risk factors that contribute to hypertension:

• Pregnancy
• Thyroid dysfunction
• Race ( Black people have it more often than whites and get it younger)
• Socio-economic history ( poorer people lower quality foods)
• Heredity
• Gender ( usually men get it more than women!)

Changeable behaviors that spike hypertension:

• Diet/Salt intake: some people are sensitive to salt which spikes their blood pressure. Lowering salt intake can lower their blood pressure. Did you know that a) Americans take in 10-15 times more salt than they need (b) Most prepared foods contain much more than the recommended serving of sodium so read food labels carefully. Add extra flavoring to your own food with spices and sea salt which might be better for you and does not require a heavy hand. 
• Alcohol use: drinking more than a couple of drinks a day can spike blood pressure.
• Obesity: obese people are 2 to 6 times more likely to develop HBP and those who gain weight mostly around their middle (central obesity) are at a greater risk for heart attack.
• Inactivity: being sedentary can lead to obesity which can lead to HBP.
• Drugs: diet pills, amphetamines, and even cold/allergy medications can raise blood pressure.
• Birth control pills: some contraceptive pills can contribute to high blood pressure in some women.

As with all diseases, preventing or managing hypertension requires self awareness and education. It is said that 35% of how we age is genetic and the other 65% is lifestyle so as you face the buffet table this holiday season make the best choice for your longevity.

Protein and the healthy diet

You know,  all of us mean well with our efforts of self improvement. For the most part we aim to improve our well-being  by making the right dietary and health choices. To that end some of us become vegetarian, vegan and follow macrobiotic diets. These are all valid attempts at doing what is best for our bodies and environment. However, it is important to note that following a strict diet that focuses on certain foods can have negative effects if important complementary exchanges are not made. All of the aforementioned diets are carbohydrate focused and while carbs are good, protein also plays a vital role in our bodies

(Whitney, Sizer).

Within our bodies proteins support growth and maintenance, build enzymes and hormones, build antibodies, provide energy and glucose, and promotes blood clotting. However, a person's health and the quality of protein consumed determines that person's response to protein. The body can handle whole proteins which it then breaks down into pieces and digestibility is important to measuring protein's quality. The human body hasn't changed much since the early years of cave dwelling so for reasons beyond our control, animal based proteins are easier to digest and absorb with the proteins of legumes coming in next. 

If you consume a well balanced, well-fed diet then you're probably getting enough of  protein in your diet and additional supplement is unnecessary.  In fact, over supplementation can cause serious kidney problems. Unfortunately, many vegetarians complain of feeling tired and run down due to too little dietary protein. Animal proteins are complete and smaller amounts tend to keep us satiated longer. 

Some vegetarians underestimate the amount of complementary proteins they have to eat to maintain adequate levels. Proteins become complementary when they are combined to contain all the essential amino acids the body needs i.e. rice and beans. However, it doesn't mean that you have to eat these complementary meals together as long as you do eat them throughout the day. 

Aging Gracefully through Healthy Living

   It seems that American consumers are constantly reminded to live in fear of  their mortality through the media these days. Television commercials, magazine advertisements, and billboards hawk a steady flow of products and medicines that claim to slow down or completely erase the aging process. Now let's be real, they all can't possibly be true. But ask yourself:  would you want to actually stop or slow down the natural aging process? In what sense? Well, if you answered yes or maybe then you might be interested to know that diet and exercise can do just that.

Exercise: 

I know you've seen them: those eternally youthful elderly folks flitting around your gym looking spry and being 20 years younger than you expected. Do you think it's a coincidence that the look that good AND exercise? Definitely not! According to the textbook Nutrition: Concepts and Controversies, exercise has been shown to :

• Reduce Cardiovascular diseases ( nothing says old like a heart attack)
• Reduce the risk of some cancers including colon and breast cancers.
• Improve mental functioning ( Alzheimer's in your family? get moving)
• Increase bone density and lessened risk of adult bone loss in the future (blonde, short, and small boned? pump that iron!)
• Give a more youthful appearance, healthy skin, and improved muscle tone!
• Promote faster wound healing and resistance to infection.
• Give a feeling of vigor and belief in one's abilities.
• Increased muscular strength and endurance while decreasing depression.

Simply put, the "use it or lose it " mantra is especially true in physical fitness. Why walk if you can run? Balance is key but why sit still if you can move? why waste your body's potential in favor of sedentary living? Ask yourself: if you feel like moving around is difficult now, what will it be like when you get older?

Diet:

If you have eyes and ears then you have seen and heard the rumors about "super-foods" that can stave of everything from aging to illness. How much truth is behind those claims and what are super foods? Well, they are defined as those unprocessed foods rich in anti-oxidants . These antioxidants are great for us because they lower cholesterol, increase fiber intake, defend our cells against damage and reduce inflammation, a precursor to chronic diseases. The happy side effect to all of that help is a more youthful appearance and a highly functioning system! Some known examples of super foods are are: 

• Blueberries
• Garlic
• Beans
• Bananas
• Enzymatic foods like Papaya, kiwi and Pineapple
• Strawberries
• Broccoli
• Oats
• Tea
• Citrus foods
• Salmon: 
• Pumpkin
• Spinach
• Soy
• Yogurt
• Walnuts

Preventative eating

Ahh so summer is winding down for us up here in the north which is a bittersweet moment. The relentless heat is easing it's way into cooler temperatures (albeit more briefly and not so cool down south!) but that also means the approaching end of the outdoor fun that summer brings. Oh well, each season brings it's own pleasures, right? I, like a lot of people, tend to eat more healthily in the warm weather. Weather is a factor in appetite development as the heat tends to suppress the urge in most people. A suppressed appetite combined with a love of outdoor activity and suddenly staying lean might not seem as hard. In the summer. But then there is winter and the opposite becomes true: colder weather can increase appetite development.
The lack of sunshine during colder months has been shown to decrease the production of the feel good chemical, serotonin. Serotonin modulates mood, appetite, aggression, anger, sleep, and metabolism so obviously it is a crucial component of staying mentally and physically balanced. Carbs are necessary for proper brain function but it matters which kind you consume. Complex carbs are slow to digest and consist of vegetables, fruits, and whole grains. Simple carbs are quickly digested and consist mainly of foods and drinks with added sugars like molasses, honey, or high fructose corn syrup. Low levels of serotonin have been linked to Seasonal Affected Disorder (SAD) and is the reason why so many of us crave easily digested simple carbohydrates which acts as a quick fix when serotonin dips. This quick spike in blood sugar is the problem that comes with the consumption of simple carbohydrates because this occurs as sugars are released immediately into our blood-stream. Continuous spikes in blood sugar causes Insulin Resistance . You know that drowsy, bloaty, depressed feeling you get after eating a meal of simple carbs? those are symptoms of IR and weight gain, high blood pressure and pre-diabetes can be the result. *It should be noted that those who spend too much time indoors can suffer from this same loss of serotonin. Spending just 30 -60 minutes in the sun can help to boost your serotonin levels so go soak up what's left of the summer!
Monitoring your serotonin and insulin level is just one strategy in maintaining or achieving a healthy weight. Here is more information to help you out:

        

Face the Facts:

1. Carrying extra weight is like being in debt, you will have to pay for it in the future so don't take on any more.
2. Poor health is cumulative and yo-yo dieting is detrimental to your heart health. Small lifestyle changes now can prevent major health setbacks in your future.
3. The major thing that over-fat/obese people ( more than 20 pounds over weight) in common: they don't eat enough. Going too long between meals puts the body in starvation mode so that the very next thing you eat is stored as fat. Survival is the body's main objective and some body fat is crucial for survival.
   
4. Sedentary people take longer to clear glucose from the bloodstream. The longer it takes you to clear glucose from your bloodstream,  the more likely you will suffer from a chronic disease like diabetes in the future  ( Journal of the American Medical Assoc.).  Daily Exercise solves this problem.
5.  Alcohol can decrease metabolism by 30%! Drink in moderation ( wine preferably).
   

Special Tips

1. Food labels are there to help you. Pay special attention to serving size, sugars, salt and fat content. Saturated fat should not exceed 2.5 grams per serving!
2. Snacks should not exceed 150 calories and meals should not exceed 400.
   
3. Exchanging your dairy and fatty foods for their low-fat versions is an easy way to start eating healthily. 
4. When choosing a snack first ask yourself " am I hungry or thirsty?". Perceived hunger is sometimes dehydration. Then ask yourself "have I had enough fruit or veggies today?" before proceeding.
5. Fiber rich foods (fruit & veggies, oats) keep you fuller longer so  aim for 25g daily.
   
6. Juices and sodas are weight busters. Stick to water and teas (flavored and plain). 
7. Restaurant meals contain staggering amounts of fats and sugars so cook at home as much as possible.
8. Know your trigger foods and do not keep them in the house. Alcohol and foods high in fat, salt and sugar are well known triggers for most people. However, over deprivation will most likely lead to bingeing. Aim for treating yourself with one special indulgence on the weekends. Just know you might have to work it off!
9. Ask for support from your team (spouse, family, friends) and don't succumb to peer pressure from those members who are not on the path to good health. Be a leader not a follower.
10. Your body never outgrows the need for sunshine, good food and exercise.  Treat is as your most prized possession.

Exercise tips:

1. Building muscle mass will help you burn fat over the long run. Cardio burns fat at the moment. Combine the two and you have a winner.
2. Just because you exercise does not mean you cannot suffer health problems. Proper nutrition is fundamental for overall health (esp. heart health).
3. Squeeze as many footsteps into your day as possible to prevent weight gain. Park farther away, take the stairs all the way or halfway up.
4. Exercise doesn't have to happen in the gym but requires consistency. Aim for getting some in everyday.

Is Running for Everyone?

The question to run or not to run may seem like a no brainer to some but countless others try time and again to become runners later in life. Some do it for aesthetic reasons, in the hopes of getting the lean physique and strong legs attributed to runners. Others do it because they feel like they should be able to run because hey, they have legs too and other can people do it. Sometimes those reasons are sufficient enough to get novice runners out there for at least a few miles harmlessly. Sometimes they are not. So who is a runner and who is not? how come some people can run for years without injury while others suffer even if they think about it? Well in my humble opinion I believe that for the most part running is an innate ability and the other part is about mental and physical conditioning. In other words, runners are born to run even if they discover the talent later in life and are able to because they condition themselves love it. That conditioning is what pulls the runner through those dark moments of self doubt and cajoles them to withstand the physically stressful act of running. It can be learned but it is most effective when the endorphin release and self satisfaction of running overrides its discomfort. When the discomfort becomes a tool to propel the athlete to work harder and faster, when the discomfort is changed into a positive then the athlete is in control and can win. There is no general rule that everyone has to be able to run or cycle or swim or whatever else. The rule for physical activity is to do what you love ( and what raises your heart rate) for at least 30 minutes a day. That could be brisk walking, biking, dancing, swimming etc. If running brings you great discomfort and injury then don't do it! If you feel unnatural running then stop. That's not to say that you should quit trying because of mild discomfort because mild discomfort is par for the course in exercise. But continuing to try to be a runner for no particular reason despite chronic injury or even intense dislike for the sport is masochistic and ineffectual. If you hate it you won't do it so know yourself and find an alternate activity that can help you achieve your goal.

Filth and Wisdom

Do you wash your hands after going to the bathroom EVERY time? do you sneeze into the crook of your elbow and not your hands? Well, good for you! You're on your way to preventing the transmission of illness inducing viruses and bacteria to the unsuspecting public. I'm sure some of you heard the PSAs on hand-washing and the lack thereof. Apparently something like 70% of people don't wash their hands after visiting public restrooms. It turns out that this hygienic failure has been contributing to the rise in hepatitis.
For the most part most of us do try to be clean and hygienic, but there is too much of a good thing when it comes to prevention. Those convenient hand sanitizers and our over-use of antibiotics have made strains of the cold and flu viruses much more virulent than before. We have made our everyday microbes much stronger in our efforts to stave them off. Sure they went away but they came back mighty! Turns out that when it comes to prevention, washing is good enough and chicken noodle soup is just what the doctor ordered. The myriad of microbes we come into contact with daily serve to bolster our immune systems and prepare them to protect us when it counts. Consider it basic training for our systems. However, you should take note if you seem to get more often than most as that can be an indicator of a weak immune system and more serious illness.

Do you know how much you actually are eating?

So the haze of winter is falling away and here we are faced by another Spring. Did you exercise your way through winter? good for you! Did you mostly hibernate and are now taken aback by what you see in the mirror? well, join the millions of us who feel the same. This question applies to both factions . Most people eat for emotional reasons or out of boredom and when in either of these states it becomes difficult to focus on the quantity of food consumed.
If you're one of the many people who have that last five or ten pounds to lose then this is the question that is standing between you and your success. How much food are you eating daily and is it more than you need? If it is and you've been exercising enough then you might be able to get by but if not you most certainly will pack on or retain those pounds.
Still exercising isn't the get out of jail free card that some hope it to be. There is a tendency for some to eat too much when exercising, especially when doing a lot of cardiovascular work. On average it's been noted that women who exercise tend to consume 166 more calories daily than needed. Doesn't sound like much but that can add up to 1162 calories a week, almost half a pound! Half a pound a week is 2 pounds a month or 24 pounds a year!! Moral of the story here is that we still have to watch how much we consume even when exercising.
Others still will find that they are not eating ENOUGH. Skipping breakfast and choosing high fat selections are just two habits that will keep you from your goal. Well, how do we change things you ask? Try to change one bad habit as a time ( eat breakfast!) and a food log is extremely helpful in tracking bad habits. Weight watchers has made this concept the crux of their success as point counting is just another way to keep track of food consumption.
A food log forces you to be accountable for what you eat. It doesn't have to be anything fancy, just write own exactly what you eat including how many calories and fat that item has for at least 3 days. Then try exchanging some of those items for the lower fat, lower calorie versions. Next, get moving: take a walk after dinner, go dancing whatver you can do. You will be surprised by what even seemingly small changes can do. To be continued....

First run

I made myself proud today. Woke up at 7:30am, had my Yerba Mate and me and my Shuffle were out the door and across the Williamsburg Bridge lickety split. I felt like Rocky Balboa in my sweat shirt, hood pulled over my head and a look of determination ( I hope) pasted on my face. It was my first run since, oh I dunno, August 2007? That's a long sabbatical for me, someone who considers herself a "runner". Oh, I did other things usually: Bootcamps, Spinning, Yoga...but none of those were running. Ironically enough running is like riding a bike, you don't ever forget once you learn. What I can't believe is that it's been 20 years since I first laced up my sneakers for a run. I'll never forget how ungainly I felt that first time and how powerful I felt after . I was hooked from then on and still visualize as I did then that I'm a Clydesdale or some other powerful creature when I unfurl my legs into a stride. I felt like that this morning although somewhat more coltish as I brushed the cobwebs off my running shoes. Some people hate to run, say it hurts their everything. Others just find it incredibly boring. For me running is time away, a form of meditation, a celebration of my strength and endurance. Why did I stop then? no idea really. I blame my old but well served running shoes but the truth is the old legs simply begged for a rest from the mad dashes that made up my regular life too. They needed more running and less careening. I don't think I'll stop running again. At least not until I get where I'm goin.

Heart

I was surrounded by hearts today. Bobbing mylar ones billowing high above my head and tiny sticky ones instructing me to  be theirs. Not to mention the ones who offered the tired old cat calls of " Cutie Pie" and "sexy". Still, despite their wooing all I could think about was the one thumping comfortingly in my chest. Except it hadn't been so comforting lately as it lay jumping at the mercy of anxious nights, tumultuous love and tedious days. This cardiac jumpiness and occasional soreness began years ago and was always precipitated by looming stress or major life change. Since it was happening to me, a person who has spent most of my life eating right and exercising, I was never really worried, until now. Now I will be honest and admit that I have hypochondriac tendencies which I blame on a mother who is a nurse and a father I lovingly call "Chicken Little". That being said, I make it my business to stay abreast (pun intended) of all things health related for the benefit of myself and my clients. So in essence, my touch of hypochondria is your boon. What I have learned about the heart is nothing new and all the information is available on the web. However, I thought it appropriate to mention this powerhouse of a muscle on Valentine's Day because of obvious reasons. Unfortunately, there is a darker reason to think of our hard working tickers  these days: heart disease.  According to reports, 1 in 5  has some form of cardiovascular disease and it is the leading cause of death in America. It's also not a just for the elderly because about half of the 61 million who die from cardiovascular disease are under the age of 65. I am sure you've also heard that more women die from heart disease every year not because the symptoms are worse for women but because women tend to ignore those symptoms until it is too late. After all, we deal with child birth, cramps, hot flashes and panty-hose on a daily basis so what's a few shooting pains/chest tightness/ sweats, right? Wrong! These symptoms are real and should be addressed especially if  they continue for more than a day. It's been said that a heart attack can be confused with extreme heartburn before it's go time which is important to note since its important to get to the hospital within the first few minutes of an attack. The point is not to get to "go" time because, harbinger of sorrow that I am,  it could be too late then. I know, I know: you're too young, I'm too morbid, life's too short yada yada yada. Could be. But if you are over 30 you should be aware of your heart health. In fact I would go as far as saying over 25ers need to be aware of their heart health because the onset of heart disease, like other diseases, may be cumulative. That deep fried goodness you enjoy now might eventually make you fat in spots you really don't want to be: your arteries. So how do we go on the offensive against heart disease? well first we get moving . That's right, we put the keyboard aside and venture out into the world for anything that gets us sweating aerobically. Don't think you have the time? good news, exercise is cumulative too! Every little bit counts but be serious, five minutes a day ain't gonna cut it; 10-15 minutes 3 times per day will do your heart (and bottom) a world of difference. Your best bet is to find a sport or activity you like and stick with it 3x per week i.e. dancing, tennis, running or whatever makes you happy. Valentine's FYI: sex is aerobic and keeps the heart smiling but I'm thinking you'd have to do a lot of it and do it pretty vigorously to substitute it for regular exercise. As far as nutrition goes, it is crucial to seriously limit saturated and trans fats in our diets as a rule. That means no more than 1gram per serving with zero being ideal so read those food labels. Load up on between 25(women)-35 (men)grams per day of insoluble ( celery, corn, beans etc) and soluble fiber (oats, barley etc.)  everyday which will help us to excrete cholesterol and other waste more easily. Hopefully you got some dark chocolate for and from your honey because it (not milk, caramel nor nougat) has been proven to have positive effects on heart health. All in all, heart disease does not discriminate by age, ethnicity, or gender and can be preventable with proper nutrition and exercise. If it is a factor of heredity in your family tree then pay special attention and speak with your physician about prevention. Your heart will always be there for you so treat it right!

Be Well,

Stacey Grant

Wellness Works Health & Fitness Studio

Brooklyn, New York