The Secret to a Better Butt
The gluteals — your butt muscles — are the largest and strongest muscles in the body. Their function is hip extension, or driving the upper legs backward. I cannot overstate how important it is to make sure these muscles are getting their workout. Activities that engage this muscle group include walking, running, jumping, and climbing. Lunges, leg lifts, and squats are all great for exercising the glutes. Here's the lowdown on some of my favorite squats.
Traditional squat (good if you're a newbie): Stand with your feet hip-width apart, with your weight on your heels. Keep your abs tight and your shoulders squarely over your hips. Sit back and down as if you were going to sit on a bench. Keep your back straight. Then stand up, straightening your legs, and repeat.
Sumo squat (good if you're a little more advanced): Place your feet as wide apart as you can and point your toes outward. Lower your body until your thighs are parallel to the floor. Hold for a beat, then exhale and press back up to the starting position. Repeat. This squat modification places a greater emphasis on the inner and outer thigh muscles.
One-legged squat (good if you're a hard-core exerciser): Stand with your weight balanced on your right leg. Lift your left foot an inch or so off the ground. Keep your head up, and don't lean forward; abs stay tight, and the right heel stays on the ground. Don't let the knee extend over the toe. Slowly lower yourself as far as you can comfortably go. Exhale and stand up straight, still balancing on the right leg. Continue for a full set on the right leg, then switch to the left leg and repeat. This modification requires tremendous balance and allows you to strengthen each leg.
Squat Right
Don't let good form slip when you're busting your squats. Be mindful of the following:
Keep your eyes focused forward.
Don't lean forward or let your heels come off the ground.
Don't let your knees travel forward over your toes or turn inward as you lower or rise.
Keep your belly button sucked in toward your spine as you stand back up, being careful not to arch your back.
Thursday, July 29, 2010
Wednesday, July 28, 2010
Plastics
Is Your Kitchen Full of Unsafe Plastics?
If you've seen the movie The Graduate, you might remember the classic scene in which the main character is told that the future can be summed up in one word: Plastics. Unfortunately, the person giving that advice pretty much nailed it — plastics are now everywhere. Manufacturers use plastics more than any other material to create and package products. The bad news is, many types of plastic contain endocrine disruptors and other dangerous chemicals. If you use containers made of those types to store food, those chemicals can leach into your food and affect your metabolism and your overall health.
You can tell which plastics to avoid by checking the numbers printed on the bottom of the containers. Here are the ones you should stop using:
#3 — Polyvinyl chloride (often abbreviated PVC or V): PVC is found in bottles that contain cooking oils, cling wrap, the clear wrap around deli meats and cheeses, plumbing pipes, shower curtains, and toys. This type of plastic contains hormone-disrupting phthalates and cancer-causing dioxins that can leach out when the plastic comes into contact with heat, food, water, air, or our bodies.
Alternatives: Choose Glad wrap, Saran premium wrap, or Saran Cling Plus wrap (which do not contain PVC) or store your food in glass. Buy cooking oil in glass bottles. Don't ever microwave your food in plastic — instead, use parchment paper or wax paper.
#6 — Polystyrene (Styrofoam; often abbreviated PS): Polystyrene is another big no. It's found in your typical take-out containers, disposable coffee cups, and egg cartons. The materials used to create polystyrene are all known or suspected carcinogens, and when PS gets hot, it can release chemicals into foods.
Alternatives: Buy eggs in cardboard containers and don't drink your coffee from Styrofoam cups. If you can't avoid polystyrene packaging, transfer any food into a glass or ceramic container ASAP.
#7 — Polycarbonate (often abbreviated PC): Polycarbonate is found in baby bottles, microwave ovenware, stain-resistant food storage containers, eating utensils, the plastic liners of almost all food and soft-drink cans, Lexan containers, old Nalgene or other hard-plastic drinking bottles, 5-gallon water jugs, and building materials. Hundreds of studies have linked bisphenol A (BPA), a chemical in polycarbonate plastic, with harmful endocrine-disrupting effects, such as early puberty in girls, abnormal breast tissue and prostate growth, and lower sperm count.
Alternatives: Use glass baby bottles and switch to stainless steel or ceramic drinking bottles. Limit your exposure from canned foods like beans by rinsing the food thoroughly before you eat it.
A few types of plastic are okay to use because they don't contain as many toxins. These are PET or PETE (#1 plastic, the type used in many beverage bottles), HDPE (#2 plastic, used in some Tupperware products), LDPE (#4 plastic), and PP (#5 plastic, used in yogurt containers). While these types are okay, I say the fewer plastics in your life, the better. Whenever possible, look for alternatives such as glass, stainless steel, and ceramics.
Look for #7 PLA
There's one type of #7 plastic that's okay. It's called polylactide plastic, often labeled PLA. PLA is made from corn, potatoes, sugar, or other plant-based starch, and it's fully compostable! Check the code on the bottom of every container you have — always avoid PC, but PLA is fine.
If you've seen the movie The Graduate, you might remember the classic scene in which the main character is told that the future can be summed up in one word: Plastics. Unfortunately, the person giving that advice pretty much nailed it — plastics are now everywhere. Manufacturers use plastics more than any other material to create and package products. The bad news is, many types of plastic contain endocrine disruptors and other dangerous chemicals. If you use containers made of those types to store food, those chemicals can leach into your food and affect your metabolism and your overall health.
You can tell which plastics to avoid by checking the numbers printed on the bottom of the containers. Here are the ones you should stop using:
#3 — Polyvinyl chloride (often abbreviated PVC or V): PVC is found in bottles that contain cooking oils, cling wrap, the clear wrap around deli meats and cheeses, plumbing pipes, shower curtains, and toys. This type of plastic contains hormone-disrupting phthalates and cancer-causing dioxins that can leach out when the plastic comes into contact with heat, food, water, air, or our bodies.
Alternatives: Choose Glad wrap, Saran premium wrap, or Saran Cling Plus wrap (which do not contain PVC) or store your food in glass. Buy cooking oil in glass bottles. Don't ever microwave your food in plastic — instead, use parchment paper or wax paper.
#6 — Polystyrene (Styrofoam; often abbreviated PS): Polystyrene is another big no. It's found in your typical take-out containers, disposable coffee cups, and egg cartons. The materials used to create polystyrene are all known or suspected carcinogens, and when PS gets hot, it can release chemicals into foods.
Alternatives: Buy eggs in cardboard containers and don't drink your coffee from Styrofoam cups. If you can't avoid polystyrene packaging, transfer any food into a glass or ceramic container ASAP.
#7 — Polycarbonate (often abbreviated PC): Polycarbonate is found in baby bottles, microwave ovenware, stain-resistant food storage containers, eating utensils, the plastic liners of almost all food and soft-drink cans, Lexan containers, old Nalgene or other hard-plastic drinking bottles, 5-gallon water jugs, and building materials. Hundreds of studies have linked bisphenol A (BPA), a chemical in polycarbonate plastic, with harmful endocrine-disrupting effects, such as early puberty in girls, abnormal breast tissue and prostate growth, and lower sperm count.
Alternatives: Use glass baby bottles and switch to stainless steel or ceramic drinking bottles. Limit your exposure from canned foods like beans by rinsing the food thoroughly before you eat it.
A few types of plastic are okay to use because they don't contain as many toxins. These are PET or PETE (#1 plastic, the type used in many beverage bottles), HDPE (#2 plastic, used in some Tupperware products), LDPE (#4 plastic), and PP (#5 plastic, used in yogurt containers). While these types are okay, I say the fewer plastics in your life, the better. Whenever possible, look for alternatives such as glass, stainless steel, and ceramics.
Look for #7 PLA
There's one type of #7 plastic that's okay. It's called polylactide plastic, often labeled PLA. PLA is made from corn, potatoes, sugar, or other plant-based starch, and it's fully compostable! Check the code on the bottom of every container you have — always avoid PC, but PLA is fine.
Tuesday, July 27, 2010
Quit Smoking?
Tips to Help You Quit
Q: I realize smoking is considered unhealthy under any circumstances, but how does it affect metabolism? Any tips for quitting without going on a major eating binge?
A: Many people are afraid to quit smoking because they think they'll instantly gain weight. I have a news flash for you: Smoking is not helping you stay skinny. It's making you fat.
Smoking affects many of the endocrine glands that produce metabolic hormones. It helps cause insulin resistance and diabetes and drives up cortisol levels, which contributes to belly fat. Smoking is also a risk factor for underactive thyroid, a metabolic condition that can lead to weight gain, and if you already have underactive thyroid, smoking can cut your thyroid hormone secretion further.
The reason people gain weight when they stop smoking is that smoking serves as an oral fixation. When it's taken away, people tend to replace it with another oral fixation — they eat more, and they therefore gain weight. To combat this tendency, I recommend that you make exercise your new addiction. Exercise releases endorphins and serotonin, which cause you to feel good and will help you fight the urge to overeat.
To those attempting to quit smoking: PLEASE, PLEASE, PLEASE do. I have lost loved ones to this disgusting habit, and I am so bitter I can barely stand it. Death from smoking is totally preventable; it is a horrible way to die.
I have turned many people on to a book by Alan Carr — The Easy Way to Stop Smoking, and these people swear by it. Check it out, and please do whatever you can to quit. Ask yourself this question: Do I want 20 extra years to see my grandchildren grow up, or a cigarette? If that's not a no-brainer, I don't know what is.
Picking Up Clean Habits
One of the reasons people find it tough to quit smoking is that the habit becomes a comforting ritual — an excuse to take a break from the hectic day. Just because you're quitting doesn't mean you have to stop taking time out for yourself. At work, get away from your desk a few times a day, even if it's just for a walk around the block. At home, use the time you would spend smoking to do something you enjoy, like reading a few pages of a book or chatting on the phone with a friend. You might be surprised when you realize how much time those smoke breaks were sucking out of your day — and how many better things there are to do!
Q: I realize smoking is considered unhealthy under any circumstances, but how does it affect metabolism? Any tips for quitting without going on a major eating binge?
A: Many people are afraid to quit smoking because they think they'll instantly gain weight. I have a news flash for you: Smoking is not helping you stay skinny. It's making you fat.
Smoking affects many of the endocrine glands that produce metabolic hormones. It helps cause insulin resistance and diabetes and drives up cortisol levels, which contributes to belly fat. Smoking is also a risk factor for underactive thyroid, a metabolic condition that can lead to weight gain, and if you already have underactive thyroid, smoking can cut your thyroid hormone secretion further.
The reason people gain weight when they stop smoking is that smoking serves as an oral fixation. When it's taken away, people tend to replace it with another oral fixation — they eat more, and they therefore gain weight. To combat this tendency, I recommend that you make exercise your new addiction. Exercise releases endorphins and serotonin, which cause you to feel good and will help you fight the urge to overeat.
To those attempting to quit smoking: PLEASE, PLEASE, PLEASE do. I have lost loved ones to this disgusting habit, and I am so bitter I can barely stand it. Death from smoking is totally preventable; it is a horrible way to die.
I have turned many people on to a book by Alan Carr — The Easy Way to Stop Smoking, and these people swear by it. Check it out, and please do whatever you can to quit. Ask yourself this question: Do I want 20 extra years to see my grandchildren grow up, or a cigarette? If that's not a no-brainer, I don't know what is.
Picking Up Clean Habits
One of the reasons people find it tough to quit smoking is that the habit becomes a comforting ritual — an excuse to take a break from the hectic day. Just because you're quitting doesn't mean you have to stop taking time out for yourself. At work, get away from your desk a few times a day, even if it's just for a walk around the block. At home, use the time you would spend smoking to do something you enjoy, like reading a few pages of a book or chatting on the phone with a friend. You might be surprised when you realize how much time those smoke breaks were sucking out of your day — and how many better things there are to do!
Saturday, July 24, 2010
Drinking?
Can You Drink and Lose Weight?
Whether it's cocktails on ladies' night out, a beer at the bar, or a glass of wine with dinner, most of us enjoy a drink (or two!) every now and again. But remember what I've been teaching you: In addition to being aware of the foods that are good for you, you need to know which ones are not so great. And let's face it — alcohol is in the latter camp.
Simply, alcohol can sabotage your weight-loss efforts. It releases estrogen into your bloodstream, promotes fat storage, and decreases muscle growth. As soon as you have a drink, your body eats up all the glycogen (stored glucose) in your liver, makes you hungry, and reduces your inhibitions, so you're more likely to grab that chicken wing or stuffed potato skin at happy hour. Plus, alcoholic drinks contain many more calories than most people think — a 20-ounce serving of beer can pack 250 calories, a 6-ounce glass of wine contains 120, and a 1.5-ounce shot of liquor contains about 100. And that's without any sugary mixers.
If you're serious about losing weight, it's best to put alcohol aside until you're in maintenance mode. If you are going to have a drink, choose wine, which may protect the heart and help lower inflammation, or a drink with clear alcohol and no sugary mixers, such as a vodka and club soda or a Patron on the rocks with lime. One drink a day probably maxes out the benefits, though, so keep a cork in your alcohol consumption.
Choose Organic Wine
If you're going to have a drink, choose organic wine that's produced without pesticides or preservatives such as sulfites. About 1 in 20 people are allergic to sulfites (people with asthma are particularly vulnerable), and many swear that sulfites are behind the "cheap wine" hangover. All wine contains sulfites, but added sulfites can be 10 to 20 times the natural amount, so check labels for added sulfites. Once you've started drinking wines without them, you'll never want to go back — you'll taste the difference right away.
Whether it's cocktails on ladies' night out, a beer at the bar, or a glass of wine with dinner, most of us enjoy a drink (or two!) every now and again. But remember what I've been teaching you: In addition to being aware of the foods that are good for you, you need to know which ones are not so great. And let's face it — alcohol is in the latter camp.
Simply, alcohol can sabotage your weight-loss efforts. It releases estrogen into your bloodstream, promotes fat storage, and decreases muscle growth. As soon as you have a drink, your body eats up all the glycogen (stored glucose) in your liver, makes you hungry, and reduces your inhibitions, so you're more likely to grab that chicken wing or stuffed potato skin at happy hour. Plus, alcoholic drinks contain many more calories than most people think — a 20-ounce serving of beer can pack 250 calories, a 6-ounce glass of wine contains 120, and a 1.5-ounce shot of liquor contains about 100. And that's without any sugary mixers.
If you're serious about losing weight, it's best to put alcohol aside until you're in maintenance mode. If you are going to have a drink, choose wine, which may protect the heart and help lower inflammation, or a drink with clear alcohol and no sugary mixers, such as a vodka and club soda or a Patron on the rocks with lime. One drink a day probably maxes out the benefits, though, so keep a cork in your alcohol consumption.
Choose Organic Wine
If you're going to have a drink, choose organic wine that's produced without pesticides or preservatives such as sulfites. About 1 in 20 people are allergic to sulfites (people with asthma are particularly vulnerable), and many swear that sulfites are behind the "cheap wine" hangover. All wine contains sulfites, but added sulfites can be 10 to 20 times the natural amount, so check labels for added sulfites. Once you've started drinking wines without them, you'll never want to go back — you'll taste the difference right away.
Friday, July 23, 2010
Stress Relief
A Cheap and Easy Stress Reliever
Ever had one of those days when you have so much to do that you don't even know where to begin? Or when you have so many thoughts and emotions swimming in your head that you don't know which end is up? I know what that's like! When I'm stressed out or something is bothering me, I sit down and write. Getting my thoughts on paper helps me identify my stressors and come up with solutions. Plus, it just feels good to get it all out!
If you don't do so already, I recommend keeping a journal and writing in it regularly. Writing for just 10 to 15 minutes a day can make a huge difference in your stress level and your mind-set. Many members of my online program use their Fitness Diary for this purpose, but you can also do it the old-fashioned way — with pen and paper.
Need some ideas to get started? Here are some topics you can write about in your journal:
Your day
. Simply writing down a play-by-play of your day can get your thoughts flowing and steer you to other topics.
Your goals. Writing about the person you want to be and the life you want to live can help you visualize your dreams and come up with a plan for making them real.
Specific problems or worries. Write about the things that stress you out or events that have upset you in the past. Describe how these things make you feel — and why — and brainstorm a list of actions you can take to counter these problems and feel better.
Priorities and to-do lists. This is a must for all you multitaskers and responsibility jugglers! When you feel overwhelmed, write down all the things you have to do and prioritize them.
What you're thankful for. This might sound cheesy, but trust me — it can help you think more positively. Your life will always have room for improvement, of course, but taking time out to acknowledge and appreciate the good things can help you put everything else in perspective.
When you're writing, resist any perfectionist urges. Don't edit yourself, and don't worry about spelling or how your prose sounds. You're not writing for posterity, or for anyone else's sake — you're doing it for you.
Writing to relieve stress doesn't always have to be a totally private thing. Blogging or participating in an online community like my Message Boards can be really useful because you get feedback and encouragement from others. Just be sure to protect your privacy: Use a screen name to stay anonymous when you're dealing with strangers, and be judicious about what you share even with people who know you. There are some things that all 327 friends, family members, and co-workers on Facebook and Twitter don't need to know!
Ever had one of those days when you have so much to do that you don't even know where to begin? Or when you have so many thoughts and emotions swimming in your head that you don't know which end is up? I know what that's like! When I'm stressed out or something is bothering me, I sit down and write. Getting my thoughts on paper helps me identify my stressors and come up with solutions. Plus, it just feels good to get it all out!
If you don't do so already, I recommend keeping a journal and writing in it regularly. Writing for just 10 to 15 minutes a day can make a huge difference in your stress level and your mind-set. Many members of my online program use their Fitness Diary for this purpose, but you can also do it the old-fashioned way — with pen and paper.
Need some ideas to get started? Here are some topics you can write about in your journal:
Your day
. Simply writing down a play-by-play of your day can get your thoughts flowing and steer you to other topics.
Your goals. Writing about the person you want to be and the life you want to live can help you visualize your dreams and come up with a plan for making them real.
Specific problems or worries. Write about the things that stress you out or events that have upset you in the past. Describe how these things make you feel — and why — and brainstorm a list of actions you can take to counter these problems and feel better.
Priorities and to-do lists. This is a must for all you multitaskers and responsibility jugglers! When you feel overwhelmed, write down all the things you have to do and prioritize them.
What you're thankful for. This might sound cheesy, but trust me — it can help you think more positively. Your life will always have room for improvement, of course, but taking time out to acknowledge and appreciate the good things can help you put everything else in perspective.
When you're writing, resist any perfectionist urges. Don't edit yourself, and don't worry about spelling or how your prose sounds. You're not writing for posterity, or for anyone else's sake — you're doing it for you.
Writing to relieve stress doesn't always have to be a totally private thing. Blogging or participating in an online community like my Message Boards can be really useful because you get feedback and encouragement from others. Just be sure to protect your privacy: Use a screen name to stay anonymous when you're dealing with strangers, and be judicious about what you share even with people who know you. There are some things that all 327 friends, family members, and co-workers on Facebook and Twitter don't need to know!
Thursday, July 22, 2010
Heat Illness
5 Tips for Beating the Heat
Summer is in full swing and the mercury is rising. When you're exercising or playing outdoors, it's important that you take care to keep yourself cool. My fitness plan is tough enough — you don't need to add heatstroke to the equation! Follow these tips to make sure you stay safe in hot or humid weather.
Time it right. The hottest part of the day usually falls between 10 a.m. and 3 p.m. Do your workout early in the morning or in the evening, when the sun isn't directly overhead and the temperature is a little cooler.
Dress for the weather. Your body cools itself in part by perspiring. You'll help the process if you wear lightweight, somewhat loose-fitting clothing that allows the sweat to evaporate from your skin. Choose lighter colors because they won't absorb as much heat from the sun, and consider a hat or a visor to keep the sun out of your eyes.
Wear sunscreen. The last thing you want is a sunburn — it'll keep your skin from cooling off and sap precious fluids. Choose a sunscreen free of oxybenzone, a chemical that has been linked to hormone disruption. Use Skin Deep, the Environmental Working Group's cosmetics database, to see if your sunscreen is safe, and apply it at least 30 minutes before you head outside.
Drink lots of water. Sweating can dehydrate you very quickly, so it's important to keep drinking water. Drink 4 to 8 ounces every 15 minutes while you work out. If you exercise for more than an hour, you may need a sports drink or a snack to replace the salt and other electrolytes you lose as you sweat.
Watch your heart rate. In reaction to heat, your body increases blood flow to your skin in an effort to cool you off. The result is less blood for your muscles and an elevated heart rate. If you're not used to working out in the heat, you might find that you'll reach your target heart rate with less intense exercise than usual. Take it slow at first, and gradually increase your intensity.
What can happen if you get too dehydrated or exert yourself in the heat too long? Here are some possibilities, from the least to the most severe:
Heat cramps — muscle pain or spasms
Heat exhaustion — a state of elevated body temperature that's a precursor to heatstroke
Heatstroke — a life-threatening condition in which your body temperature rises above 106°F
If you experience muscle cramping, dizziness, fast and shallow breathing, cold and clammy skin, or nausea or vomiting, get out of the heat immediately and get some water. Heat-related illnesses are no joke, so don't take any chances!
Summer is in full swing and the mercury is rising. When you're exercising or playing outdoors, it's important that you take care to keep yourself cool. My fitness plan is tough enough — you don't need to add heatstroke to the equation! Follow these tips to make sure you stay safe in hot or humid weather.
Time it right. The hottest part of the day usually falls between 10 a.m. and 3 p.m. Do your workout early in the morning or in the evening, when the sun isn't directly overhead and the temperature is a little cooler.
Dress for the weather. Your body cools itself in part by perspiring. You'll help the process if you wear lightweight, somewhat loose-fitting clothing that allows the sweat to evaporate from your skin. Choose lighter colors because they won't absorb as much heat from the sun, and consider a hat or a visor to keep the sun out of your eyes.
Wear sunscreen. The last thing you want is a sunburn — it'll keep your skin from cooling off and sap precious fluids. Choose a sunscreen free of oxybenzone, a chemical that has been linked to hormone disruption. Use Skin Deep, the Environmental Working Group's cosmetics database, to see if your sunscreen is safe, and apply it at least 30 minutes before you head outside.
Drink lots of water. Sweating can dehydrate you very quickly, so it's important to keep drinking water. Drink 4 to 8 ounces every 15 minutes while you work out. If you exercise for more than an hour, you may need a sports drink or a snack to replace the salt and other electrolytes you lose as you sweat.
Watch your heart rate. In reaction to heat, your body increases blood flow to your skin in an effort to cool you off. The result is less blood for your muscles and an elevated heart rate. If you're not used to working out in the heat, you might find that you'll reach your target heart rate with less intense exercise than usual. Take it slow at first, and gradually increase your intensity.
What can happen if you get too dehydrated or exert yourself in the heat too long? Here are some possibilities, from the least to the most severe:
Heat cramps — muscle pain or spasms
Heat exhaustion — a state of elevated body temperature that's a precursor to heatstroke
Heatstroke — a life-threatening condition in which your body temperature rises above 106°F
If you experience muscle cramping, dizziness, fast and shallow breathing, cold and clammy skin, or nausea or vomiting, get out of the heat immediately and get some water. Heat-related illnesses are no joke, so don't take any chances!
Tuesday, July 20, 2010
Quit making excuses
Diet Journals work. Keep one. Make sure to record the time of day you eat, a description of the food, an accurate portion size, and an accurate calorie count. Do it in real time - not at the end of the day. Know what you are eating before you eat it!!
Monday, July 19, 2010
How Much Water?
How Much Water Should I Drink?
Q: How much water should I drink each day? I hear all kinds of answers, including 1 ounce of water for every pound of body weight, and six to eight 8-ounce glasses. Which is right?
A: Water is a vital part of any diet and exercise program — not to mention life in general — because it aids every aspect of bodily function. Water is a huge component of muscle and is important for energy production, so if you want to make the most of your workout, make sure you're well hydrated.
There is no real one-size-fits-all approach to water consumption. As a general rule of thumb, men should consume 128 ounces of water daily, and women should consume 88 ounces, but this doesn't mean you need to drink this amount of water every day. Other beverages, as well as the moisture content of foods, also count toward your water intake. The following factors affect how much water you should consume:
Exercise: If you exercise or engage in any activity that makes you sweat, you need to drink extra water to compensate for that fluid loss. Drink 12 ounces of water two hours before a workout, and another 12 ounces 30 minutes before you begin. While you are exercising, you should drink 4 to 8 ounces every 15 minutes. You should consume an additional 12 ounces within 30 minutes of the end of your workout. During intense exercise involving significant sweating — say, during a marathon — you may need a sports drink rather than plain water, to replace the sodium lost in sweat.
Environment: In hot or humid weather, you need to drink additional water to help lower your body temperature and to replace what you lose through sweating. You also need additional water in cold weather if you sweat while wearing insulated clothing. Heated indoor air can cause your skin to lose moisture, increasing your daily fluid requirement. Additionally, altitudes higher than 2,500 meters (8,200 feet) can affect how much water your body needs — higher altitudes may trigger increased urination and more rapid breathing, which use up more of your fluid reserves.
Don't Count on Caffeine
Some experts say that caffeinated beverages can count toward your daily water intake, but I disagree. Caffeine is a diuretic, draining precious water from your body at the very moment you're trying to flush out the toxins. Limit yourself to one or two caffeinated beverages a day, and drink one extra glass of water for every caffeinated beverage you drink.
Q: How much water should I drink each day? I hear all kinds of answers, including 1 ounce of water for every pound of body weight, and six to eight 8-ounce glasses. Which is right?
A: Water is a vital part of any diet and exercise program — not to mention life in general — because it aids every aspect of bodily function. Water is a huge component of muscle and is important for energy production, so if you want to make the most of your workout, make sure you're well hydrated.
There is no real one-size-fits-all approach to water consumption. As a general rule of thumb, men should consume 128 ounces of water daily, and women should consume 88 ounces, but this doesn't mean you need to drink this amount of water every day. Other beverages, as well as the moisture content of foods, also count toward your water intake. The following factors affect how much water you should consume:
Exercise: If you exercise or engage in any activity that makes you sweat, you need to drink extra water to compensate for that fluid loss. Drink 12 ounces of water two hours before a workout, and another 12 ounces 30 minutes before you begin. While you are exercising, you should drink 4 to 8 ounces every 15 minutes. You should consume an additional 12 ounces within 30 minutes of the end of your workout. During intense exercise involving significant sweating — say, during a marathon — you may need a sports drink rather than plain water, to replace the sodium lost in sweat.
Environment: In hot or humid weather, you need to drink additional water to help lower your body temperature and to replace what you lose through sweating. You also need additional water in cold weather if you sweat while wearing insulated clothing. Heated indoor air can cause your skin to lose moisture, increasing your daily fluid requirement. Additionally, altitudes higher than 2,500 meters (8,200 feet) can affect how much water your body needs — higher altitudes may trigger increased urination and more rapid breathing, which use up more of your fluid reserves.
Don't Count on Caffeine
Some experts say that caffeinated beverages can count toward your daily water intake, but I disagree. Caffeine is a diuretic, draining precious water from your body at the very moment you're trying to flush out the toxins. Limit yourself to one or two caffeinated beverages a day, and drink one extra glass of water for every caffeinated beverage you drink.
Friday, July 16, 2010
Save Money and Calories
An Easy Way to Save Money and Calories
Are you having trouble staying within your budget, both for dollars and for calories? Then ask yourself: How many times a week do you eat at restaurants and fast-food joints? If you're serious about losing weight, you need to keep dining out to a minimum.
The simple truth is, when you don't make a dish yourself, you really can't know what's in it or where the ingredients come from. You can ask all the right questions about whether the chef uses organics; you can speak up and ask to have your food grilled instead of fried; and so on. But unless you're in the kitchen with the chef, you can't know whether the quality of the ingredients is good or whether they're being prepared in healthy ways. Restaurants are businesses, and they are out to make money — many of them use the cheapest ingredients possible, like trans fats, high-fructose corn syrup, nonorganic meats and vegetables...the list goes on!
By cutting back on eating out, you'll save a fortune — money you can spend on healthy groceries! Plus, you can guarantee that everything you're putting into your mouth is fresh and healthful. And you can control your portion sizes.
Of course, you can't always make your own food or control your environment. I do still eat out, but for no more than five meals a week, and when I do, I order white fish or wild-caught salmon, healthy whole grains such as brown rice, and plenty of vegetables. Your options may not always be perfect, but it's still up to you to make smart choices.
Tips for When You Do Eat Out
In a perfect world, you'd eat at home all the time. But this is the real world, and sometimes you will eat out. Scour the menu for the healthiest options, and keep in mind that minefields are everywhere — even salads can be calorie bombs if they're loaded with cheese and bacon and smothered in dressing. Choose salads that feature vegetables rather than high-fat additions like croutons, and ask for the dressing on the side. You can also save money and calories if you split an entrée with your dining partner. Restaurant portions are usually so large that they can feed two!
Are you having trouble staying within your budget, both for dollars and for calories? Then ask yourself: How many times a week do you eat at restaurants and fast-food joints? If you're serious about losing weight, you need to keep dining out to a minimum.
The simple truth is, when you don't make a dish yourself, you really can't know what's in it or where the ingredients come from. You can ask all the right questions about whether the chef uses organics; you can speak up and ask to have your food grilled instead of fried; and so on. But unless you're in the kitchen with the chef, you can't know whether the quality of the ingredients is good or whether they're being prepared in healthy ways. Restaurants are businesses, and they are out to make money — many of them use the cheapest ingredients possible, like trans fats, high-fructose corn syrup, nonorganic meats and vegetables...the list goes on!
By cutting back on eating out, you'll save a fortune — money you can spend on healthy groceries! Plus, you can guarantee that everything you're putting into your mouth is fresh and healthful. And you can control your portion sizes.
Of course, you can't always make your own food or control your environment. I do still eat out, but for no more than five meals a week, and when I do, I order white fish or wild-caught salmon, healthy whole grains such as brown rice, and plenty of vegetables. Your options may not always be perfect, but it's still up to you to make smart choices.
Tips for When You Do Eat Out
In a perfect world, you'd eat at home all the time. But this is the real world, and sometimes you will eat out. Scour the menu for the healthiest options, and keep in mind that minefields are everywhere — even salads can be calorie bombs if they're loaded with cheese and bacon and smothered in dressing. Choose salads that feature vegetables rather than high-fat additions like croutons, and ask for the dressing on the side. You can also save money and calories if you split an entrée with your dining partner. Restaurant portions are usually so large that they can feed two!
Thursday, July 15, 2010
Outdoor Workouts
Burn Those Cardio Calories Outdoors!
Does doing the same cardio routine at the gym make you feel like a hamster on a wheel? If so, why not go outside and get a change of scenery? Exercising outdoors can be a hit-or-miss proposition depending on where you live and the season, but when the weather is decent, there should be nothing stopping you. Take advantage of summertime to enjoy the fresh air! Here are some great alfresco cardio options to get you out of the gym.
Hiking: This is an awesome workout that I happen to love. It allows you to spend time in nature and discover your surroundings. Also, because of irregular terrain, you'll work your core muscles more than you would on a treadmill.
Running: Getting off the treadmill and running outside might help you burn even more calories. Try performing intervals by running or jogging in quarter-mile bursts. You can also work different muscles in your legs by doing intervals in which you run backward.
Swimming: Cool off, tone muscles, and get your cardio in. If you're just beginning to exercise, the pool is a great place to get started. Water provides more resistance than air, so it can make your muscles expend more energy than they would on land. Use a kickboard if you have one: Hold on to the board and use your legs to power you across the pool. Run or walk across the pool, tread water, or hold on to the side of the pool and just do kick drills for as long as you can.
Biking: Why not ride your bike to work instead of driving? You can commute and burn calories (not to mention save gas money)! Biking is an excellent means of exploring and a good calorie burner. It can be a great option if you're dealing with an injury, because it's low impact, causing less strain. But remember, a road bike is a totally different animal from a stationary or recumbent bike, so take it nice and slow at first until you get used to being on the open road.
Don't forget your everyday sports either — basketball, soccer, and the like are fun activities that allow you to get together with friends, get a cardio workout in, and enjoy the great outdoors.
Not Sure Where to Go?
Yes, the machines at the gym make it easy to track your cardio workouts by telling you exactly how far you're "traveling." But it's also a snap to plan outdoor runs and bike rides of whatever distance you want. You can log on to Mapmyrun.com or Mapmyride.com beforehand to find a great route. To get an accurate reading of calories burned, use a heart rate monitor. This goes for outdoor and indoor workouts — the calorie-burn readouts on gym machines are almost never accurate, so you don't want to rely on them
Does doing the same cardio routine at the gym make you feel like a hamster on a wheel? If so, why not go outside and get a change of scenery? Exercising outdoors can be a hit-or-miss proposition depending on where you live and the season, but when the weather is decent, there should be nothing stopping you. Take advantage of summertime to enjoy the fresh air! Here are some great alfresco cardio options to get you out of the gym.
Hiking: This is an awesome workout that I happen to love. It allows you to spend time in nature and discover your surroundings. Also, because of irregular terrain, you'll work your core muscles more than you would on a treadmill.
Running: Getting off the treadmill and running outside might help you burn even more calories. Try performing intervals by running or jogging in quarter-mile bursts. You can also work different muscles in your legs by doing intervals in which you run backward.
Swimming: Cool off, tone muscles, and get your cardio in. If you're just beginning to exercise, the pool is a great place to get started. Water provides more resistance than air, so it can make your muscles expend more energy than they would on land. Use a kickboard if you have one: Hold on to the board and use your legs to power you across the pool. Run or walk across the pool, tread water, or hold on to the side of the pool and just do kick drills for as long as you can.
Biking: Why not ride your bike to work instead of driving? You can commute and burn calories (not to mention save gas money)! Biking is an excellent means of exploring and a good calorie burner. It can be a great option if you're dealing with an injury, because it's low impact, causing less strain. But remember, a road bike is a totally different animal from a stationary or recumbent bike, so take it nice and slow at first until you get used to being on the open road.
Don't forget your everyday sports either — basketball, soccer, and the like are fun activities that allow you to get together with friends, get a cardio workout in, and enjoy the great outdoors.
Not Sure Where to Go?
Yes, the machines at the gym make it easy to track your cardio workouts by telling you exactly how far you're "traveling." But it's also a snap to plan outdoor runs and bike rides of whatever distance you want. You can log on to Mapmyrun.com or Mapmyride.com beforehand to find a great route. To get an accurate reading of calories burned, use a heart rate monitor. This goes for outdoor and indoor workouts — the calorie-burn readouts on gym machines are almost never accurate, so you don't want to rely on them
Wednesday, July 14, 2010
clean water?
Are You Drinking Clean H20?
Want an easy way to be good to your body? Stay hydrated by guzzling down more water throughout the day. Water has zero calories, so it doesn't add to your waistline. Plus, it aids in just about every bodily function, including fat burning and energy production.
Unfortunately, the water that comes out of your tap may not be free of flaws. Water authorities do not yet regulate many endocrine-disrupting chemicals, and conventional water-treatment methods weren't designed to remove them. Studies have found trace amounts of pesticides, pharmaceuticals, and other substances in municipal water supplies.
Don't be worried thirsty, though. You can get clean water by using water filters religiously. First, go to EPA's Web site to learn about your local water quality and the substances you're dealing with. Then, consider the following three types of filters. Each has its pros and cons, but combining two kinds of filters should get good results.
Reverse-osmosis unit: Using a semipermeable membrane (which allows some molecules to pass through but not others), this type of filter removes particles and molecules of dissolved contaminants. Reverse osmosis can remove heavy metals, bacteria, and viruses, and it may remove some pharmaceuticals. However, it isn't effective for removing pesticides.
Distillation unit: This type of filtration system brings water to a boil, then collects the steam and condenses it back into water, leaving impurities (which need higher temperatures to boil) behind. Distillers can remove heavy metals, bacteria, and viruses, but they can't remove pesticides or pharmaceuticals.
Activated carbon filter: This type is the easiest to find and use. It's available in faucet-mounted models, under-the-sink units, and pitchers. Water flows through a carbon filter that attracts and traps many impurities. The types of contaminants filtered vary by brand, but all activated carbon filters remove chlorine, improve taste, and reduce sediment. Most remove heavy metals and disinfection by-products, and some remove parasites, pesticides, radon, and volatile organic compounds (VOCs).
Bottled Water Isn't the Answer
The fewer plastics in your life the better, I say. However, I know you can't lug around water filters all day. Instead, when you're away from home, carry along a stainless-steel or ceramic-lined drinking bottle filled with filtered water. Avoid hard-plastic drinking bottles; many of these are made of polycarbonate, a type of plastic that contains an endocrine disruptor called bisphenol-A (or BPA). Also, don't be duped into buying "organic" water either — when it comes to water, that term doesn't mean anything!
Want an easy way to be good to your body? Stay hydrated by guzzling down more water throughout the day. Water has zero calories, so it doesn't add to your waistline. Plus, it aids in just about every bodily function, including fat burning and energy production.
Unfortunately, the water that comes out of your tap may not be free of flaws. Water authorities do not yet regulate many endocrine-disrupting chemicals, and conventional water-treatment methods weren't designed to remove them. Studies have found trace amounts of pesticides, pharmaceuticals, and other substances in municipal water supplies.
Don't be worried thirsty, though. You can get clean water by using water filters religiously. First, go to EPA's Web site to learn about your local water quality and the substances you're dealing with. Then, consider the following three types of filters. Each has its pros and cons, but combining two kinds of filters should get good results.
Reverse-osmosis unit: Using a semipermeable membrane (which allows some molecules to pass through but not others), this type of filter removes particles and molecules of dissolved contaminants. Reverse osmosis can remove heavy metals, bacteria, and viruses, and it may remove some pharmaceuticals. However, it isn't effective for removing pesticides.
Distillation unit: This type of filtration system brings water to a boil, then collects the steam and condenses it back into water, leaving impurities (which need higher temperatures to boil) behind. Distillers can remove heavy metals, bacteria, and viruses, but they can't remove pesticides or pharmaceuticals.
Activated carbon filter: This type is the easiest to find and use. It's available in faucet-mounted models, under-the-sink units, and pitchers. Water flows through a carbon filter that attracts and traps many impurities. The types of contaminants filtered vary by brand, but all activated carbon filters remove chlorine, improve taste, and reduce sediment. Most remove heavy metals and disinfection by-products, and some remove parasites, pesticides, radon, and volatile organic compounds (VOCs).
Bottled Water Isn't the Answer
The fewer plastics in your life the better, I say. However, I know you can't lug around water filters all day. Instead, when you're away from home, carry along a stainless-steel or ceramic-lined drinking bottle filled with filtered water. Avoid hard-plastic drinking bottles; many of these are made of polycarbonate, a type of plastic that contains an endocrine disruptor called bisphenol-A (or BPA). Also, don't be duped into buying "organic" water either — when it comes to water, that term doesn't mean anything!
Monday, July 12, 2010
More on Exercise
Exercise: Good for the Body, Good for the Mind
It may come as a surprise to you that I don't love to exercise. Sometimes I actually hate it. But I do it anyway, because the rewards far outweigh whatever discomfort I feel during a workout. Regular exercise leads to better health, more energy, a lower risk of heart disease and diabetes, and a longer life. But it isn't just the physical benefits of exercise that push me — it's what it does for my mental health.
The mental-health benefits start right after you exercise. Have you ever noticed how good you feel when you complete a workout? That you feel relaxed, or even euphoric? That mood lift, often called "runner's high," comes courtesy of natural morphine-like chemicals called endorphins. Exercise floods the brain with endorphins, which help to relieve pain, enhance your mood, and relieve stress.
But the feel-good effects don't stop after the endorphin rush subsides. Over time, exercise provides a major boost to your confidence. As you start working out and getting stronger, your sense of strength in other aspects of your life will naturally flourish as well. To put it another way, if you can survive my workouts, you can do anything — and when you feel that sense of empowerment, nothing will be able to stand between you and the life you want to live.
A Natural Antidepressant
Not convinced that those dead lifts can lift your mood? Check this out: A growing body of research suggests that exercise can relieve symptoms of depression, including sadness, irritability, stress, fatigue, anger, self-doubt, and hopelessness. It's unclear exactly why, but researchers think that exercise's effect on endorphins and other mood-lifting neurotransmitters may be at play. Exercise also lowers your levels of the stress hormone cortisol and helps you to sleep better. Okay, I think that's enough reasons to work out — now get to the gym and start feeling better!
It may come as a surprise to you that I don't love to exercise. Sometimes I actually hate it. But I do it anyway, because the rewards far outweigh whatever discomfort I feel during a workout. Regular exercise leads to better health, more energy, a lower risk of heart disease and diabetes, and a longer life. But it isn't just the physical benefits of exercise that push me — it's what it does for my mental health.
The mental-health benefits start right after you exercise. Have you ever noticed how good you feel when you complete a workout? That you feel relaxed, or even euphoric? That mood lift, often called "runner's high," comes courtesy of natural morphine-like chemicals called endorphins. Exercise floods the brain with endorphins, which help to relieve pain, enhance your mood, and relieve stress.
But the feel-good effects don't stop after the endorphin rush subsides. Over time, exercise provides a major boost to your confidence. As you start working out and getting stronger, your sense of strength in other aspects of your life will naturally flourish as well. To put it another way, if you can survive my workouts, you can do anything — and when you feel that sense of empowerment, nothing will be able to stand between you and the life you want to live.
A Natural Antidepressant
Not convinced that those dead lifts can lift your mood? Check this out: A growing body of research suggests that exercise can relieve symptoms of depression, including sadness, irritability, stress, fatigue, anger, self-doubt, and hopelessness. It's unclear exactly why, but researchers think that exercise's effect on endorphins and other mood-lifting neurotransmitters may be at play. Exercise also lowers your levels of the stress hormone cortisol and helps you to sleep better. Okay, I think that's enough reasons to work out — now get to the gym and start feeling better!
Sunday, July 11, 2010
Veggies Anyone?
How to Get the Most Nutrition From Your Veggies
I have some good news and some bad news about vegetables. The good news: They're packed with vitamins, antioxidants, and other good-for-you, cancer-preventing nutrients. The bad news: By the time those veggies hit your plate, a substantial amount of those nutrients can be lost. Vitamins are sensitive to heat and air exposure, and some are water-soluble, meaning water will absorb them and carry them away. As a result, some cooking methods are better at preserving nutrients than others. To get the biggest bang for your vegetable buck, try these tips:
Put your microwave to good use. Microwaving helps to retain a vegetable's nutrients because it exposes it to very little water. Wash and chop your vegetables, then put them into a glass or ceramic microwave-safe dish with a lid. (Don't use plastic containers, which can leach chemicals into your food when heated.) Add a few tablespoons of water to the dish and place the lid over it, leaving it slightly ajar. Microwave until the vegetables are tender but still crisp — for roughly four to ten minutes, depending on the vegetable and the strength of your microwave. (Tougher, more fibrous vegetables will take longer to cook.) Check them periodically so you don't overcook them.
Learn to blanch. Blanching is a method of boiling cut vegetables for a very short period of time — two minutes, tops — and then plunging them into cold water to stop the cooking process. You may lose more nutrients with blanching than with microwaving, but far less than you would with boiling. This is a great option for people who don't like raw veggies because it makes the vegetable slightly more tender and removes some of the raw taste. Try blanching some asparagus or broccoli and then tossing it into a salad.
Buy Fresh, Buy Organic
Vegetables start losing their nutrients from the moment they're harvested, so you want to buy the freshest produce available. Your best bet is your local farmers' market, where it's likely that your produce was picked that very morning (as opposed to trucked across the country for days and days). Buying organic may help, too: Proponents of organics argue that organic produce is more nutritious than conventional because organic farming methods don't deplete nutrients from the soil.
I have some good news and some bad news about vegetables. The good news: They're packed with vitamins, antioxidants, and other good-for-you, cancer-preventing nutrients. The bad news: By the time those veggies hit your plate, a substantial amount of those nutrients can be lost. Vitamins are sensitive to heat and air exposure, and some are water-soluble, meaning water will absorb them and carry them away. As a result, some cooking methods are better at preserving nutrients than others. To get the biggest bang for your vegetable buck, try these tips:
Put your microwave to good use. Microwaving helps to retain a vegetable's nutrients because it exposes it to very little water. Wash and chop your vegetables, then put them into a glass or ceramic microwave-safe dish with a lid. (Don't use plastic containers, which can leach chemicals into your food when heated.) Add a few tablespoons of water to the dish and place the lid over it, leaving it slightly ajar. Microwave until the vegetables are tender but still crisp — for roughly four to ten minutes, depending on the vegetable and the strength of your microwave. (Tougher, more fibrous vegetables will take longer to cook.) Check them periodically so you don't overcook them.
Learn to blanch. Blanching is a method of boiling cut vegetables for a very short period of time — two minutes, tops — and then plunging them into cold water to stop the cooking process. You may lose more nutrients with blanching than with microwaving, but far less than you would with boiling. This is a great option for people who don't like raw veggies because it makes the vegetable slightly more tender and removes some of the raw taste. Try blanching some asparagus or broccoli and then tossing it into a salad.
Buy Fresh, Buy Organic
Vegetables start losing their nutrients from the moment they're harvested, so you want to buy the freshest produce available. Your best bet is your local farmers' market, where it's likely that your produce was picked that very morning (as opposed to trucked across the country for days and days). Buying organic may help, too: Proponents of organics argue that organic produce is more nutritious than conventional because organic farming methods don't deplete nutrients from the soil.
Thursday, July 8, 2010
How Much Exercise?
How Much to Exercise Each Day
You may have heard the U.S. Surgeon General's recommendation of 30 minutes of physical activity a day. This is intended for people who want to maintain the most basic level of fitness — but not for people who want to lose weight. In a week, 30 minutes a day works out to an expenditure of about 1,000 calories, which is fine if you are looking to maintain your current weight. But if you want to lose, you're going to have to be prepared for a bit more work.
I much prefer the World Health Organization's recommendation of 60 minutes at a time as a starting point for my clients — an hour is ideal to get the most out of your workout and see significant results. Your 60-minute workout sessions should always include a 5-minute warm-up, followed by 50 minutes of your primary cardio or strength-training exercises, followed by at least 5 minutes of cooling down and stretching.
Of course, putting in more time will get you more results — but there's a limit. Excessive intense physical activity releases stress hormones, such as cortisol, into the body. This can actually inhibit weight loss, causing your body to react by storing fat and retaining water out of self-protection. So, to reach your goal, I recommend limiting intense exercise to no more than two hours a session.
You may have heard the U.S. Surgeon General's recommendation of 30 minutes of physical activity a day. This is intended for people who want to maintain the most basic level of fitness — but not for people who want to lose weight. In a week, 30 minutes a day works out to an expenditure of about 1,000 calories, which is fine if you are looking to maintain your current weight. But if you want to lose, you're going to have to be prepared for a bit more work.
I much prefer the World Health Organization's recommendation of 60 minutes at a time as a starting point for my clients — an hour is ideal to get the most out of your workout and see significant results. Your 60-minute workout sessions should always include a 5-minute warm-up, followed by 50 minutes of your primary cardio or strength-training exercises, followed by at least 5 minutes of cooling down and stretching.
Of course, putting in more time will get you more results — but there's a limit. Excessive intense physical activity releases stress hormones, such as cortisol, into the body. This can actually inhibit weight loss, causing your body to react by storing fat and retaining water out of self-protection. So, to reach your goal, I recommend limiting intense exercise to no more than two hours a session.
Tuesday, July 6, 2010
Interesting Email I got about PMS
Five Tips for Taming PMS
Here's a statement I don't think too many women will disagree with: Premenstrual syndrome, or PMS, is a little slice of hell on earth. In the five to seven days before their period, up to 75 percent of women experience at least one unpleasant symptom in the constellation that PMS can cause — from the stereotypical cramps and moodiness to insomnia, fatigue, and nausea. One in 20 women experience premenstrual dysphoric disorder (PMDD), a serious and often disabling condition that can cause persistent depression, marked anger or irritability, and severe aches and pains.
The good news is that there are ways to tame PMS naturally. Try these five tips:
Exercise! You may not want to, but get in your workout anyway. The endorphin rush will help relieve cramps and raise your levels of serotonin, a mood-lifting neurotransmitter.
Get some R&R. Adequate sleep and less stress will put you in a better hormonal position to handle the physiological imbalance that PMS brings.
Cut out most alcohol, caffeine, and salt. Alcohol can exacerbate feelings of depression, so steer clear. Reducing caffeine may minimize breast tenderness and irritability, and cutting salt can reduce bloat.
Minimize simple sugars. Ideally, you're doing this all the time, but it's especially important before your period. Simple sugars may increase inflammation, making cramps feel worse. Eating regular meals and snacks with fiber and protein will help keep your blood sugar stable, which is a lot better for those raw nerves than blood-sugar swings.
Consider supplements. Calcium may reduce symptoms of PMS, so shoot for at least 1,200 mg a day. Magnesium is also helpful, as are B complex vitamins. To reduce the inflammation of cramps and breast tenderness, try a primrose-oil supplement; it's a nonsteroidal anti-inflammatory that may work in ways similar to ibuprofen.
Is It a Thyroid Problem?
If you have chronic PMS, you might consider asking your doctor for a blood test to rule out any issues with your thyroid. Thyroid disorders and PMS share many of the same symptoms, including fatigue, sluggishness, and depression. Thyroid disorders are known to cause problems from menstrual irregularities to weight gain, so if you find out you have a thyroid disorder, treating it may kill two (or more) birds with one stone.
Here's a statement I don't think too many women will disagree with: Premenstrual syndrome, or PMS, is a little slice of hell on earth. In the five to seven days before their period, up to 75 percent of women experience at least one unpleasant symptom in the constellation that PMS can cause — from the stereotypical cramps and moodiness to insomnia, fatigue, and nausea. One in 20 women experience premenstrual dysphoric disorder (PMDD), a serious and often disabling condition that can cause persistent depression, marked anger or irritability, and severe aches and pains.
The good news is that there are ways to tame PMS naturally. Try these five tips:
Exercise! You may not want to, but get in your workout anyway. The endorphin rush will help relieve cramps and raise your levels of serotonin, a mood-lifting neurotransmitter.
Get some R&R. Adequate sleep and less stress will put you in a better hormonal position to handle the physiological imbalance that PMS brings.
Cut out most alcohol, caffeine, and salt. Alcohol can exacerbate feelings of depression, so steer clear. Reducing caffeine may minimize breast tenderness and irritability, and cutting salt can reduce bloat.
Minimize simple sugars. Ideally, you're doing this all the time, but it's especially important before your period. Simple sugars may increase inflammation, making cramps feel worse. Eating regular meals and snacks with fiber and protein will help keep your blood sugar stable, which is a lot better for those raw nerves than blood-sugar swings.
Consider supplements. Calcium may reduce symptoms of PMS, so shoot for at least 1,200 mg a day. Magnesium is also helpful, as are B complex vitamins. To reduce the inflammation of cramps and breast tenderness, try a primrose-oil supplement; it's a nonsteroidal anti-inflammatory that may work in ways similar to ibuprofen.
Is It a Thyroid Problem?
If you have chronic PMS, you might consider asking your doctor for a blood test to rule out any issues with your thyroid. Thyroid disorders and PMS share many of the same symptoms, including fatigue, sluggishness, and depression. Thyroid disorders are known to cause problems from menstrual irregularities to weight gain, so if you find out you have a thyroid disorder, treating it may kill two (or more) birds with one stone.
Sunday, July 4, 2010
Sleep
Why You Should Get Seven Hours of Shut-eye
A full night's sleep is not a luxury — it's a basic necessity for healthy hormone balance. Once you dip below seven hours a night, you are increasing your risk of diabetes, cancer, heart disease, stroke, depression, and obesity.
Some researchers believe that slow-wave sleep — the deep, dreamless sleep that you ideally sink into about three or four times a night — may actually regulate your metabolism. Sleep researcher break down sleep into five stages. Stage 4 slow-wave sleep, which begins about an hour after we fall asleep, is when we release our greatest pulses of growth hormone, the hormone that prompts the body to burn stored fat. When we're young, we spend about 20 percent of our time asleep in slow-wave stages 3 and 4. But as we get older, we may only spend about 10 or even 5 percent there.
Sadly, just two nights of bad sleep will cut your satiety hormone leptin by 20 percent and increase your hunger hormone ghrelin by 30 percent. That one-two punch makes you much more likely to snack on high-carb treats, which couldn't come at a worse time for your insulin levels. In a recent study, University of Chicago researchers found that just three nights of poor sleep made the bodies of young, healthy test subjects 25 percent less sensitive to insulin. This level of insulin resistance is comparable to that brought on by carrying 20 to 30 extra pounds.
In order to block fat-storage hormones and allow the full release of fat-burning hormones, you need to get at least seven hours of sleep a night!
No Carbs Before Bed
To slip into stage 3 or 4 sleep, you need to have a high level of ghrelin before bedtime. Carbs depress ghrelin faster than any other nutrient, so eating anything, especially carbs, before bed can delay your entry into deeper sleep for several hours. If you don't get enough restful sleep, you're likely to be hungrier and eat more. So to help you sleep well and deeply, let the hormones do their thing and don't eat after 9 p.m.!
A full night's sleep is not a luxury — it's a basic necessity for healthy hormone balance. Once you dip below seven hours a night, you are increasing your risk of diabetes, cancer, heart disease, stroke, depression, and obesity.
Some researchers believe that slow-wave sleep — the deep, dreamless sleep that you ideally sink into about three or four times a night — may actually regulate your metabolism. Sleep researcher break down sleep into five stages. Stage 4 slow-wave sleep, which begins about an hour after we fall asleep, is when we release our greatest pulses of growth hormone, the hormone that prompts the body to burn stored fat. When we're young, we spend about 20 percent of our time asleep in slow-wave stages 3 and 4. But as we get older, we may only spend about 10 or even 5 percent there.
Sadly, just two nights of bad sleep will cut your satiety hormone leptin by 20 percent and increase your hunger hormone ghrelin by 30 percent. That one-two punch makes you much more likely to snack on high-carb treats, which couldn't come at a worse time for your insulin levels. In a recent study, University of Chicago researchers found that just three nights of poor sleep made the bodies of young, healthy test subjects 25 percent less sensitive to insulin. This level of insulin resistance is comparable to that brought on by carrying 20 to 30 extra pounds.
In order to block fat-storage hormones and allow the full release of fat-burning hormones, you need to get at least seven hours of sleep a night!
No Carbs Before Bed
To slip into stage 3 or 4 sleep, you need to have a high level of ghrelin before bedtime. Carbs depress ghrelin faster than any other nutrient, so eating anything, especially carbs, before bed can delay your entry into deeper sleep for several hours. If you don't get enough restful sleep, you're likely to be hungrier and eat more. So to help you sleep well and deeply, let the hormones do their thing and don't eat after 9 p.m.!
Saturday, July 3, 2010
JILIANS TAKE ON ARTIFICIAL SWEETNERS
Be Wary of Artificial Sweeteners
To many people, artificial sweeteners seem like the solution for weight loss. You can get the sweetness of sugar in your diet soda without the calories. What could be bad? Well, as it turns out, a lot of things.
As Americans, we are dropping our per capita consumption of regular soda (great!), but the bad news is we are replacing that soda with diet soda. Artificially sweetened food is not the answer to regular sugar. When we eat regular sugar, our body registers the sweetness and comes to understand that very sweet things contain a lot of calories. Studies suggest that when we trick our bodies by using artificial sweeteners, our internal ability to count calories is thrown way off. Researchers at Purdue University found that when rats who'd grown accustomed to consuming artificially sweetened liquids were given sweet foods high in calories, the rats overate. Some research has even linked diet soda to an elevated risk of metabolic syndrome, though the relationship isn't clear.
As a recovering Diet Coke addict who was formerly known to ingest Splenda by the boatload, my advice is simple: Don't use artificial sweeteners. Your whole way of eating should be consuming food the way nature intended, before it got sent to a chem lab and became indecipherable to our biology.
I want you to cut down on regular sugar as much as possible, but it's okay in very small amounts. If you eat too much sugar, it will make you gain weight, but at least it's natural and not completely screwing up your internal calorie counter. I didn't go cold turkey with sweeteners, and you don't have to either — the key is to use natural, nontoxic products. I recommend crystalline xylitol and stevia. The artificial sweeteners I want you to steer clear of are acesulfame-K (Sunett, Sweet One), aspartame (NutraSweet, Equal), saccharin (Sweet'N Low, Sugar Twin), and sucralose (Splenda).
JILLIAN'S TIP OF THE DAY
Artificial Sweeteners in Common Foods
Sometimes artificial sweeteners are hidden in tons of other products on the market. Look at the ingredients list on the labels of yogurts, jams, frozen desserts, and even cereals — you might find an artificial sweetener listed there. Just another reminder to always read your labels so you know exactly what you are eating!
To many people, artificial sweeteners seem like the solution for weight loss. You can get the sweetness of sugar in your diet soda without the calories. What could be bad? Well, as it turns out, a lot of things.
As Americans, we are dropping our per capita consumption of regular soda (great!), but the bad news is we are replacing that soda with diet soda. Artificially sweetened food is not the answer to regular sugar. When we eat regular sugar, our body registers the sweetness and comes to understand that very sweet things contain a lot of calories. Studies suggest that when we trick our bodies by using artificial sweeteners, our internal ability to count calories is thrown way off. Researchers at Purdue University found that when rats who'd grown accustomed to consuming artificially sweetened liquids were given sweet foods high in calories, the rats overate. Some research has even linked diet soda to an elevated risk of metabolic syndrome, though the relationship isn't clear.
As a recovering Diet Coke addict who was formerly known to ingest Splenda by the boatload, my advice is simple: Don't use artificial sweeteners. Your whole way of eating should be consuming food the way nature intended, before it got sent to a chem lab and became indecipherable to our biology.
I want you to cut down on regular sugar as much as possible, but it's okay in very small amounts. If you eat too much sugar, it will make you gain weight, but at least it's natural and not completely screwing up your internal calorie counter. I didn't go cold turkey with sweeteners, and you don't have to either — the key is to use natural, nontoxic products. I recommend crystalline xylitol and stevia. The artificial sweeteners I want you to steer clear of are acesulfame-K (Sunett, Sweet One), aspartame (NutraSweet, Equal), saccharin (Sweet'N Low, Sugar Twin), and sucralose (Splenda).
JILLIAN'S TIP OF THE DAY
Artificial Sweeteners in Common Foods
Sometimes artificial sweeteners are hidden in tons of other products on the market. Look at the ingredients list on the labels of yogurts, jams, frozen desserts, and even cereals — you might find an artificial sweetener listed there. Just another reminder to always read your labels so you know exactly what you are eating!
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