Everyone knows that exercise helps you to lose weight, reduces the risk of many diseases, including heart disease and diabetes, and builds bone strength. If that is not enough to get you moving, here are some other benefits that are not as frequently mentioned.

 

Exercise produces endorphins, which increase happiness. People with depression have lower circulating levels of endorphins. Exercise also increases levels of serotonin in the brain, which can lead to a person feeling calmer and handling stress better. In addition, the increase in self-confidence that occurs when a person begins to lose weight, tone their muscles, or get healthier can improve mood.

 

Exercise helps the brain get more oxygen and nutrients. So if you are having trouble concentrating or working out a complex problem, a quick jog around the block might do you a world of good. Studies have shown that people who exercise are more productive at work. The risk of Alzheimer’s disease and senility are reduced in people who exercise regularly.

 

Exercise bolsters your immune system and helps the body to fight off simple bacterial and viral infections. Several theories explain why this works, including by:

 

• Flushing bacteria out of the lungs
• Sending antibodies and white blood cells through the body quicker
• Increasing body temperature enough to discourage bacterial growth
• Slowing down the release of stress-related hormones

 

 

People who exercise regularly have more energy during the day, fall asleep faster, and sleep more deeply at night. The endorphins created by exercise help you to power through the day, and the increased stamina and strength will help everyday tasks seem easier to accomplish.

 

One study published in the British Medical Journal found that regular exercise helped to reduce the risk of falling in older adults by about 7%, a significantly better improvement than was garnered by either vision correction or home modification.

 

Exercising with a friend or loved one can improve your relationship. In addition, the increase in confidence and energy that you get by exercising can make it easier to meet new people and spend more time on your existing relationships.

 

 

In our fast paced world it is often difficult to take the time to appreciate and enjoy the food that we consume to nourish our bodies. Many meals are on the go or consumed while distracted. The mindless, distracted, and rushed eating has an impact on our enjoyment of the food, how we feel, how our body digests the food, how nutrients are absorbed, our energy, and even can be reflected in our weight. 

 

Most people can benefit from making steps toward enjoying their food to its fullest. To begin, we need to find ways to slow down the pace we are consuming the food. This is not as easy as it sounds! In order to develop the new eating habit and style, it will take practice, time, and forgiveness when we fall back into our old habits. With more practice and commitment, you’ll begin to truly find pleasure in your food.

 

How to slow down eating:

1. Decide on one meal to begin practicing. Set aside plenty of time.

2. Sit down with the food in a comfortable place.

3. Before beginning take several deep breaths through the nose.

4. Take a few moments to visually appreciate your meal.

5. Enjoy the aroma of the food.

6. Take a small bite, begin to chew slowly. Savor the food. Think about what ingredients you can taste.

7. It may be helpful to set your fork down after each bite.

8. If you find yourself getting distracted or no longer appreciating the food, pause and take several deep breaths before taking the next bite.

9. Enjoy!

10. Continue to find meals you can set aside time to slow down and enjoy your food.

 

Many people think that they cannot increase their activity because of physical limitations, such as bad knees, poor balance, difficulty breathing, arthritis, etc. Chair exercises are an excellent way to increase activity without putting too much strain on the body, joints, or lungs.

 

It is also important to remember that you can split up your exercise during the day. Do 15 minutes of chair exercises when you first wake up in the morning and 15 minutes more before you go to bed. Once again, find a routine that works for you and your body! Here are some simple chair exercises you can use!

 

 

Sitting with your back straight, raise both arms straight out to the sides (parallel to the ground). Make sure your shoulders are relaxed. Rotate your arms in circles—10 times to the front and 10 times to the back.

Keeping your elbow at your side, bend your arm to bring one hand upward toward your shoulder. Do 10 sets on each arm.

 

 

Tip: Use “weights” (either light dumbbells or a heavy can from the kitchen) to help increase the resistance. Hold the weight in your hand as you move your hand upward toward your shoulder.

 

Raise one arm straight out to the side, parallel with the ground. Repeat 10 times for each arm.

 

 

Tip: Use “weights” (either light dumbbells or use a heavy can from the kitchen) to help increase the resistance. Hold the weight in your hand as you lift your arm. Make sure you keep your elbow slightly bent and your shoulder relaxed.

 

 

Raise one hand high above the head (careful—do not strain too hard). Keep your shoulder relaxed. Repeat 10 times for each arm. 

Keeping your shoulders relaxed, place your hands on your shoulders (right hand on right shoulder, left hand on left shoulder). Bring your elbows together so they touch. Repeat 10 times.

 

 

 

Raise your arms above your head, keeping shoulders relaxed and elbows slightly bent. Gently lean to the right until you feel a light stretch and hold for 10 seconds. Then gently lean to the left and hold for 10 seconds. Repeat up to 10 times. 

Keeping your back straight, move your hands down your leg toward your ankle and back up again (as if putting on socks). Repeat 10 times for each leg.

 

 

 

Place both feet flat on the floor, with your feet directly below your knees (your legs should make a 90º angle). Raise one foot up, so that your whole leg is extended straight out. Lift your leg only as high as you can. Repeat 10 times, and then repeat using the other leg.

Place both feet flat on the floor, with your feet directly below your knees (your legs should make a 90º angle). Raise your heels up as high as you can, while keeping your toes on the ground (your toes will point downward). Repeat 15 times.

 

 

Tip: Place a book (not too heavy) on your lap, so that the edge of the book is at your knees.  This will help increase the resistance while you raise your heels.

 

Place both feet flat on the floor, with your feet directly below your knees (your legs should make a 90º angle). Raise one leg up, so that your foot is a few inches from the ground. Rotate your ankle in circles for 10 seconds—first to the right and then to the left. Repeat with the other ankle.

 

 

Contributed by Emily Workman, RD

People have many reasons for choosing to work out at home. Perhaps they do not want to spend the time driving back and forth to their local gym, they cannot find a babysitter and their local gym does not offer a day care center, they think the cost of a membership is too high, or they do not like to feel that others are watching them as they work out.

 

Whatever your reason for wanting to work out at home, setting up a home gym is not as difficult, or as expensive, as you might think. Read on to find out what you will need to get started on the path to fitness in the comfort of your own home.

 

 

 

Hand weights: Sets of 2-, 5-, 10-, and 20-pound weights are available for less than $10 at major stores, such as Walmart or Target. You should start with at least one lighter weight and one heavier weight. If you are a just beginning to exercise, start with a 5- and 10-pound set.

 

An exercise bench: Even though one is not necessary, an exercise bench is helpful for certain exercises, such as presses and flyes.

 

Kettlebells: This very old piece of equipment recently has become more popular. It is basically a weight ball with a handle attached, used for swinging exercises. It is said to work more muscles at a time than traditional hand weights. To learn more, go to http://www.kettlebell.net. 

 

Resistance bands: Resistance bands cost about $10-$15 and provide different levels of resistance. Look for a multipack, so that you can gradually increase your resistance as you become more fit. These highly versatile bands can help you tone arms, shoulders, and legs.

 

Exercise DVDs: These will cost about $15 each. For great exercise DVD reviews, check out http://www.yourexercisedvds.com/reviews or http://www.collagevideo.com.

 

A Swiss ball: A Swiss ball is great for several exercises, but especially ab work and Pilates. This should cost you less than $20.

 

An exercise mat: An exercise mat keeps you comfortable and safer when doing floor work.

 

Pedometer: When the weather is nice, take your workout outside and aim for 10,000 steps/day.

 

A heart monitor: If you plan to do intense cardiovascular exercise, it is a good idea to wear a heart monitor and to look at it frequently to make sure that you are staying within your target range.

 

Strength training - If you want to focus mainly on strength training, you may want the following:

 

An adjustable bench

Plates and dumbbells

Power rack for storing weights

Stacked metal weights with pin selection

Pull-down bars

Press bars

Leg extension system

Leg curl system

Seated cable rows system

 

 

Get training: Many people injure themselves by trying out or using equipment before they are trained on how to use it properly. Even kettlebells, hand weights, and certain yoga poses are possibly dangerous if you have not received proper training. Consider hiring a personal trainer for one or two sessions before getting started with any new routines. Likewise, look for exercise DVDs that are created by certified trainers or other educated professionals.

 

Talk to your doctor: If you have any preexisting conditions, talk to your doctor before beginning a new exercise program.

Do some research: Always do your research before purchasing any large pieces of exercise equipment, such as a treadmill or elliptical machine.

Try to choose the least processed forms of food—fruits, veggies, whole grains, and high-fiber carbohydrates.

 

Eat fruits or vegetables with each meal. Choose a wide variety of colors for the biggest benefit.

 

Avoid eating dark meat. Instead, include a lean protein source with each meal.

 

Include healthy fats in your diet, such as olive oil, nuts, seeds, avocado, fish, and flaxseeds.

 

Eat breakfast every day!

 

Eat smaller portions more often, spread evenly across the day. You should eat five to six meals/day. Try to eat foods with protein, carbohydrate, and fat every 3 hours.

 

Stay hydrated

Keep hydrated by drinking noncaloric beverages, such as water, unsweetened green tea, and unsweetened black tea. Formula for determining your fluid needs: 

.5-1.0 ´ body weight=ounces of fluid per day.

 

Have a preworkout snack and carbohydrate/protein recovery nutrition after intense workouts for optimal nutrition.

 

Consider adding a multivitamin with antioxidant complex and an omega-3 fatty acid into your daily routine. Talk to your health care provider before adding supplements.

 

The body recovers and repairs best when at rest.

 

  

Contributed by Megan Mangano, RD, CSSD. Adapted with permission from the Athletes’ Performance Nutrition Team, www.atheletesperformance.com, and www.coreperformance.com.

For those who exercise intensely for 1½ or more hours/day, refueling during exercise is sometimes beneficial. Marathon runners, elite athletes, and recreational sports participants who practice and train on a regular basis should pay extra attention to replenishing fluid and nutrient losses to maintain their blood sugar levels and maximize performance.

 

Initial energy comes from glycogen stores that are readily available in the muscles. As these stores are depleted, energy from blood sugar is used for fuel, which may cause feelings of fatigue. Blood sugar is necessary for thought, concentration, and focus; so, it is essential to maintain levels during exercise.

 

The American College of Sports Medicine recommends 30-60 grams (g) or 100-250 calories of carbohydrates/hour during endurance exercise, after the first hour. This translates to 16 fluid ounces (fl oz) of a sports drink or juice (49 grams of carbohydrate), an energy bar (carbohydrate content varies among bars; look for one that contains around 30 grams carbohydrate), or a medium-sized banana (around 30 grams of carbohydrate).

 

As blood glycogen is depleted, the body relies on blood glucose for energy. Carbohydrates provide added fuel, and prevent the fatigue and crashes that are associated with low blood sugar.

 

 

 

 

Keeping snacks accessible is important. Marathon runners, cyclists, and distance athletes may choose to have foods placed at various spots and mile markers on the course to prevent crashes. Endurance athletes should weigh themselves before and after a long bout of exercise to determine hydration requirements. Loss of 1 pound through sweat and fluid losses requires 13-16 fl oz repletion, preferably with water. 

 

If exercise is longer than 4 hours in duration, the athlete should prepare for the event by consuming a slightly higher than usual amount of sodium the week before. This will help to prevent hyponatremia, which may cause fatigue, nausea, headaches, and seizure.

 

Cramping may result from dehydration, lack of calcium, lack of potassium, or insufficient sodium. Recommendations for preventing nutrition-related cramping include extra intake of fluids, low-fat dairy products, and fruits and vegetables rich in potassium, or consumption of foods that contain sodium.

The serious athlete should meet with a registered dietitian who specializes in sports nutrition. These nutritionists, who are trained to work with the demands of competition and the needs of the elite athlete, are the best source for nutrition information. They can tailor a training meal plan to promote best performance and meet the needs of the individual athlete.

 

Reference

Clark N. Sports Nutrition Guidebook. 3rd ed. Brookline, MA: Human Kinetics; 2003.

If you or your parents have a history of high blood pressure, heart disease, osteoporosis, diabetes, and certain types of cancer, regular physical activity is as important in managing and preventing symptoms as medications.

 

Exercise, whether it is cardiovascular or strength training, can boost metabolism and help shed pounds. Exercise requires using calories, which is what the body needs to expend to attain a healthful weight.

 

Brain chemistry responds positively to exercise. Staying physically active can prevent depression, reduce stress, and make you feel more relaxed. Choosing a brisk walk instead of time in front of the television will help you manage tension.

 

Research shows that people who exercise fall asleep faster and sleep more soundly than those who do not exercise. Exercise actually increases your energy for most of the day, so exercising right before bed maybe is not the best idea.

 

Exercise increases muscle activity. To have metabolically active muscles, you do not need to have large muscles, just active ones. The more your muscles move, the more they burn calories, even after the workout. Both cardiovascular and weight training provide this benefit.

 

Any weight-bearing activity will help strengthen bones by causing muscle fibers to pull on them. Strong bones are especially important as you age and grow.

 

Regular exercise boosts the immune system by causing the blood to circulate more freely. It can reduce the frequency of flu, colds, and illness.

 

Research shows that increased circulation of blood to the brain improves cognitive functioning. Exercisers are quicker with answers, thanks to more oxygen and nutrients to the brain.

 

Exercise makes the heart and lungs more efficient, strong, and resilient. Blood and oxygen flow increase when exercise forces the circulatory system to move blood through the body. The heart and lungs are responsible for managing the extra exertion, which makes them both stronger and more efficient.

 

People who exercise report they have better moods, sex lives, interpersonal relationships, and health than those who do not exercise. In nature, bodies are supposed to stay active. Those who move more report feeling better.

 

 

Hillman CH, Erickson KI, Kramer AF. Be smart, exercise your heart: exercise effects on brain and cognition. Nat Rev Neurosci. 2008;9:58-65.

 

Mayo clinic. Exercise: 7 benefits of regular activity. Available at: http://www.mayoclinic.com/health/exercise/HQ01676. Accessed September 20, 2010.

 

WebMD. How regular exercise benefits teens. Available at: http://www.webmd.com/fitness-exercise/benefits-of-exercise. Accessed September 20, 2010.

 

 

 

1  a. 4 ounces (oz) of orange juice

    b. 1 cup (C) of seedless grape

 

2. a. 2 oz of boneless baked cod

     b. 2 oz of part-skim mozzarella cheese

 

3. a. One fresh, small-sized pear

     b. ¼ C of raisins

 

4. a. 1 C of cooked diced carrots (no fat added)

     b. 1 C of corn (no fat added)

 

5. a. ½ C of sherbet 

     b. One medium (2⅝² diameter) sugar cookie

 

6. a. ½ C pork with beans in sauce

     b. One small (6²−6 ⅞² long) banana

 

 

1. a.  The orange juice has 62 calories. The seedless grapes have 104 calories.

2. a.  The boneless baked cod has 70 calories. The part-skim mozzarella cheese has 171 calories.

3. a.  The fresh, small-sized pear has 86 calories. The raisins have 108 calories.

4. a.  The cooked diced carrots have 51 calories. The cooked corn has 142 calories.

5. b. The sherbet has 139 calories. The medium sugar cookie has 76 calories.

6. b. The pork with beans in sauce has 119 calories. The small banana has 90 calories.

Guest post by Nutrition Authority Nutritionist, Beth Card, MS, RDN, CD

 

Fiber is one of my favorite nutrients. Fiber plays a role in every chronic disease and can have amazing health benefits. Fiber is necessary for regulating digestion and improving bowel function. This can also be beneficial for reducing risk of diverticulosis, colon polyps, and cancer. Fiber can also reduce symptoms and flares from ulcerative colitis and crohn’s disease.  Fiber is also important for balancing blood sugar by slowing glucose metabolism and replacing refined carbohydrates and sugars in the body. Both soluble and insoluble fibers are beneficial in lowering serum cholesterol levels. Fiber has also been shown to improve satiety, prevent overeating, and promote weight loss. 

 

But what is fiber? Dietary fiber is the indigestible carbohydrates and lignin that are part of plants. There are two types of fiber: insoluble and soluble fiber. Insoluble fiber is the indigestible part of plants. Food sources of insoluble fiber include fruits, vegetables, nuts, seeds, and whole grains. Insoluble fiber adds bulk to improve satiety and move food through the digestive system. Soluble fiber attracts water and forms a gel. This reaction can slow digestion and delay gastric emptying.  Food sources of soluble fiber include oats, beans, apples, pears, and chia and flax seeds. Both types of fiber are beneficial and a healthy diet should contain a variety of soluble and insoluble fiber rich foods. 

 

How much fiber do you need? Men and women need varying amounts of fiber. Men under the age of 50 need 38 grams of fiber and men over age 50 need 30 grams of fiber. Women under the age of 50 need 25 grams and women over the age of 50 need 21 grams of fiber. The best way to know how much fiber you are getting in your diet is to read nutrition labels. All food labels list the amount of fiber in packaged products. A serving of bran cereal contains about 8 grams of fiber. Brown rice, whole wheat pasta, whole grain bread, and oats contain a minimum of 2 grams of fiber.  Beans are an excellent source of fiber and range from 4-8 grams of fiber. Foods without labels like fruits and vegetables contain anywhere from 2-5 grams of fiber. For example; snap peas contain 4.3 grams of fiber, sweet potatoes contain 3.8 grams, broccoli contains 2.4 grams, raspberries contain 3.8 grams, and strawberries contain 2.2 grams of fiber.

 

Some people have a hard time digesting fiber rich foods like beans and vegetables. There are a few tips to making these foods more digestible.  Soak dried beans in water for 4-6 hours and then rinse the soaked beans before cooking. Cook dried beans with kombu; a type of seaweed that improves the digestibility of beans. Eden Foods is a brand that produces and sells canned beans that are cooked with kombu. The company also uses BPA free cans. The bacteria in the gut are also important for digesting beans. Eat more cultured foods or try a probiotic supplement. Vegetables are often more digestible when cooked. Avoid raw vegetables if this is an issue, but don’t avoid all vegetables!!

 

 

 

 

• Eat more whole grains like oats, barley, quinoa, brown rice, amaranth, millet, teff, whole wheat, spelt

• Look for 100% whole wheat or whole grain on packages. Whole wheat or whole grain should be the first ingredient on the ingredient list. Avoid anything with the word “refined”. 

• Many restaurants offer whole grain options, especially for ethnic entrees. Don’t be afraid to ask for brown rice or whole wheat.

• Add cooked beans to salads and soups. Be sure to soak and rinse beans before cooking.

• Grind flax seeds and add them to your favorite recipes.

• Top salads, soups, pastas, and desserts with nuts, seeds, chia seeds, and ground flax. 

• Use precut or prepackaged vegetables to cut down on preparation time. Frozen vegetables are a good choice. 

• Eat vegetables as a snack. Many vegetables are crunch, sweet, or salty that makes them ideal for snacking. Carrots and celery sticks, snap peas, baby bell peppers, broccoli spears, and edamame make great snacks. Pair with hummus, nut butter, or a yogurt dip.

• Eat vegetables for breakfast. Dark leafy greens pair well with eggs. Add salsa or pico de gallo to scrambled eggs. Make a potato hash with onions, peppers, and tomatoes. 

• Sneak vegetables into your favorite dishes like pasta sauce, mashed potatoes, muffins, cakes, smoothies. Pureed or grated vegetables can hide in almost anything.

• Drink more water with increased fiber intake.

 

 

 

 

Eggs are a very popular food item, but are often times completely misunderstood.  Despite their popularity, many people are reluctant to consume these nutritional powerhouses. The main concern most people have about eating eggs is the cholesterol content. Although it’s true that one egg can contain approximately 70% of the daily value for cholesterol, it is important to note that dietary cholesterol is different from blood cholesterol (Melnick, 2013). One  study showed that the average consumption of eggs had no effect on blood cholesterol of 115 healthy adults (Melnick, 2013).

 

 

One egg has 6 grams of high quality, easily digestible protein while containing roughly 80 calories.

 

• Egg yolks contain choline which helps to reduce inflammation, helps with neurological function, and helps to increase neurotransmitters such as serotonin (Melnick, 2013).  The yolks also have carotenoids which may help to prevent vision loss (Melnick, 2013).  
• The egg whites are the particularly protein rich part of the egg. Some eggs now contain omega-3 fatty acids which are frequently lacking in the standard American diet. 
• Eggs are often a very  basic and traditional breakfast item. 
• Eggs are particularly versatile as they can be prepared in countless numbers of ways-scrambled, fried, sunny-side up, omelettes, hard boiled, etc. 
• Eggs are often consumed as an appetizer such as deviled eggs, or egg salad.
• Considering the high quality protein and stores of nutrients eggs contain, people should not turn away from eggs due to their cholesterol content alone. Unlike liquid egg substitutes which have had important nutrients removed from the egg, and artificially added back in, real eggs are a whole food. 
• Whole foods provide adequate nutrition with the fewest amount of ingredients. Enjoy your eggs-the natural way.