Weekly Tips for your Wellbeing

Check out tips and easy-to-digest reviews of recent wellbeing-related articles from our Wellbeing Online team. 

Have a topic you want to see covered? Let us know. 

  • Intellectual Wellness

    Article Review: What is Intellectual Wellness? 

    This week we are doing a review of intellectual wellness! This week’s article highlights the importance of intellectual wellness and provides insights on how to improve it. It emphasizes that nourishing the mind is as crucial as taking care of our physical bodies. The Center for Wellness and Health Promotion at Harvard University identifies several benefits of intellectual wellness, including improved cognition, concentration, memory, clarity in thinking, and a more stimulating life. 

    The article quotes Michael Ebinger, the director of Washington State University's University Center for Innovation, who describes intellectual wellness as "the wellness of the mind." Ebinger breaks down intellectual wellness into fundamental elements such as continuous learning, being open to new ideas, engaging in creative activities, reading a variety of works, staying updated on current affairs, and participating in hobbies and the arts. 

    To improve intellectual wellness, experts suggest actively immersing oneself in these elements. It provides examples like being an active listener to classical music, learning an instrument, painting, writing poetry, acquiring new skills, staying informed about current events, and engaging in hobbies. The author also highlights the connection between intellectual wellness and physical activity, stating that physical exercise stimulates cognitive brain function and neuroplasticity. 

    Additionally, the article mentions the benefits of taking short breaks for mindful meditation and deep breathing, even if only for a few minutes a day. It emphasizes that these moments of rest can increase brain power and overall well-being. Lastly, the article underscores the importance of socializing and spending time with friends and loved ones, as studies have shown that it can positively impact happiness and even lifespan. 

    By acknowledging the significance of continuous learning, creative activities, physical exercise, mindfulness, and social interactions, the article encourages readers to prioritize their mental well-being for a more fulfilling and intellectually enriched life. Read the article here if you are interested.

     

  • Sustainable Diets

    Nutritional Tip: Sustainable and Climate Friendly Diets 

    As the world faces the pressing challenges of climate change and environmental degradation, adopting a climate-friendly and sustainable diet has become more important than ever. Our food choices have a significant impact on greenhouse gas emissions, land use, water consumption, and biodiversity. By making conscious decisions about what we eat, we can contribute to a healthier planet. This article outlines key steps to help you transition to a diet that is both good for your health and the environment. 

    1. Increase Plant-Based Foods: Incorporate more fruits, vegetables, legumes, whole grains, nuts, and seeds into your meals. These foods require fewer resources to produce compared to animal-based products and are generally rich in nutrients, promoting a well-balanced diet. 
    2. Minimize Animal-Based Products: While you don't have to eliminate animal-based products entirely, reducing their consumption can make a significant difference. Choose leaner meats, poultry, and fish over red meats, as they have lower environmental impacts. Opt for dairy alternatives like plant-based milk, cheese, and yogurt, which are becoming increasingly available and delicious. Experiment with vegan or vegetarian recipes to discover new flavors and textures. 
    3. Support Local and Organic Foods: Supporting local farmers and purchasing organic produce can have a positive impact on both your health and the environment. Locally sourced foods reduce transportation emissions and support regional economies. Organic farming practices minimize the use of synthetic fertilizers and pesticides, protecting soil health and biodiversity. Visit farmers' markets, join community-supported agriculture (CSA) programs, or grow your own food, if possible. 
    4. Reduce Food Waste: Food waste is a significant contributor to greenhouse gas emissions. Plan your meals, make shopping lists, and avoid buying more than you need. Embrace leftovers and creative recipes to utilize all ingredients effectively. Compost food scraps instead of sending them to landfills, as this reduces methane emissions and enriches soil fertility. 
    5. Choose Sustainable Seafood: When consuming seafood, choose sustainably sourced options. Overfishing and destructive fishing practices have severely impacted marine ecosystems. Look for certifications such as the Marine Stewardship Council (MSC) label, which ensures the seafood was caught responsibly and sustainably. 
    6. Embrace Seasonal Eating: Eating seasonally reduces the energy required for transportation and refrigeration. Enjoy the abundance of fresh produce available during specific times of the year. Explore local, seasonal recipes that celebrate the flavors and diversity of each season. 

    Transitioning to a climate-friendly and sustainable diet is a powerful way to combat climate change and preserve our planet's resources. Every meal is an opportunity to nourish ourselves and contribute to a greener future. Let's make mindful choices today for a sustainable tomorrow! 

  • Improving Mental Well-Being

    Article Review: Strategies for Improving Mental Well-Being

    Today’s article review discusses potential strategies you can add to your tool kit to improve mental wellbeing! This article by the NHS in the United Kingdom outlines 5 primary ways to bring positivity into your life and improve mental wellbeing: 

    1. Connect with other people: Building positive relationships is important for mental wellbeing. Spending time with family and friends, engaging in activities together, and volunteering can strengthen relationships and provide emotional support. 
    2. Be physically active: Physical activity not only benefits physical health but also improves mental wellbeing by boosting self-esteem, helping set and achieve goals, and positively affecting mood. Finding activities you enjoy and incorporating them into your life is key. 
    3. Learn new skills: Learning new skills enhances mental wellbeing by boosting confidence, providing a sense of purpose, and facilitating connections with others. Trying new recipes, taking on new responsibilities at work, or pursuing hobbies and courses are effective ways to learn and grow. 
    4. Give to others: Acts of kindness and giving contribute to mental wellbeing by creating positive emotions, a sense of purpose, and connection with others. Simple gestures like expressing gratitude, offering support to friends or family, or volunteering in the community can make a difference. 
    5. Pay attention to the present moment (mindfulness): Being mindful, or focusing on the present moment, improves mental wellbeing by allowing individuals to enjoy life more, understand themselves better, and approach challenges with a positive mindset. 

    By incorporating these strategies into daily life, individuals can promote their own mental wellbeing and cultivate a positive outlook on life! To read the article for yourself, go here! 

    View the full article.

  • Vitamin Supplementation

    Nutrition Tip: Vitamin Supplementation 

    Vitamins are essential micronutrients required by the body for proper functioning and overall health. While a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can provide an adequate supply of vitamins, some individuals may consider utilizing vitamin supplements to ensure optimal nutrition. We’ve compiled some of the benefits and considerations of utilizing vitamin supplements in nutrition. 

    Benefits of Vitamin Supplements

    1. Nutritional Insurance: Vitamin supplements can act as a safety net, especially for individuals who have restricted diets, such as vegetarians, vegans, or those with food allergies. They can help fill nutritional gaps and ensure sufficient intake of essential vitamins. 
    2. Specific Health Conditions: Certain health conditions or stages of life may increase the need for specific vitamins. For example, pregnant women may require additional folic acid or iron, while older adults might benefit from vitamin D and B12 supplementation. In such cases, supplements can play a valuable role in meeting increased nutrient demands. 
    3. Convenience: Supplements offer a convenient way to obtain necessary nutrients, especially for individuals with busy lifestyles or limited access to fresh, nutrient-dense foods. They provide a quick and easy solution to bridge the nutritional gap when dietary sources are insufficient. 

    Considerations and Limitations

    1. Dietary Imbalance: Relying solely on supplements can lead to an imbalanced diet. Whole foods contain a variety of nutrients, including fiber and phytochemicals, which are not present in isolated vitamin supplements. Therefore, it is crucial to prioritize a well-rounded diet and use supplements as a complement, not a replacement. 
    2. Potential Overdose: Certain vitamins, such as fat-soluble vitamins (A, D, E, and K), can accumulate in the body and lead to toxicity if taken in excessive amounts. It is essential to follow recommended dosage guidelines and consult healthcare professionals before starting any new supplementation regimen. 
    3. Quality and Safety: Not all vitamin supplements are created equal. Some may contain lower amounts of active ingredients, or even harmful contaminants. To ensure safety and efficacy, it is crucial to choose reputable brands and look for third-party certifications, such as USP or NSF, which indicate adherence to quality standards.
    4. Vitamin supplements can be beneficial in providing nutritional insurance, meeting increased nutrient demands, and offering convenience. However, they should not be seen as a substitute for a well-balanced diet. Individual needs vary, and it is essential to consult healthcare professionals for personalized advice before starting any supplementation regimen. 

    References: 

    • Gropper SS, Smith JL, Carr TP. Advanced Nutrition and Human Metabolism. 8th ed. Cengage Learning; 2018. 
    • Bailey RL, Fulgoni VL, Keast DR, et al. Examination of vitamin intakes among US adults by dietary supplement use. J Acad Nutr Diet. 2012;112(5):657-663. 
    • National Institutes of Health Office of Dietary Supplements. Dietary Supplements: What You Need to Know. Available at: https://ods.od.nih.gov/HealthInformation/DS_WhatYouNeedToKnow.aspx. Accessed May 22, 2023. 

    U.S. Food & Drug Administration. Dietary Supplements. Available at: https://www.fda.gov/food/dietary-supplements. Accessed May 22, 2023. 

  • Emotional Well-Being

    Emotional Well-Being and its Relation to Health  

    This week’s article is an old one, published in 1998. However, the points made in this article are timeless. The article discusses the evolving understanding of health and the need to prioritize emotional and social well-being alongside physical well-being. It highlights research indicating that initiatives solely focused on physical well-being may not be effective.  

    The concept of mental and social well-being is less well-defined than physical well-being, and there is ongoing debate about the meaning of mental health. Some research suggests that emotional distress can lead to physical illness. For example, exam stress increases susceptibility to viral infection, workplace stress and life events can contribute to cardiovascular disease, and animal studies show that emotional distress affects the immune response.  

    Epidemiological studies indicate that social and emotional support can protect against premature mortality, prevent illness, and aid recovery, potentially by reducing emotional distress. Social capital, such as civic participation and social trust, is considered important for health outcomes. Income differentials, which reflect economic inequality, may contribute to emotional distress and subsequent health issues.  

    Addressing emotional well-being and reducing emotional distress may offer solutions to public health problems such as health inequalities and unhealthy lifestyles. Parenting programs and mental health promotion programs in schools are seen as promising approaches. They have shown evidence of reversing emotional and behavioral problems in children and preventing their emergence. School-based mental health promotion programs have demonstrated positive impacts on emotional well-being. These programs aim to develop empathy, respect, and social and emotional support, potentially leading to better adult physical and mental health outcomes.  

    The successful implementation of these approaches depends on research and development of such programs. It requires healthcare professionals and fund allocators to recognize the importance of emotional and social well-being and invest in development and research accordingly.  

    Overall, the article emphasizes the need to shift towards a more holistic approach to health, considering the interconnectedness of physical, mental, and social well-being.  

  • Nutrition & Mental Health and Sun Exposure

    The link between Nutrition and Mental Health 

    A growing body of research suggests that what we eat can significantly impact our mental health and emotional well-being. A healthy, balanced diet that includes various nutrient-dense foods has been linked to lower rates of depression, anxiety, and other mental health disorders. On the other hand, a diet high in processed foods, sugar, and saturated fats has been linked to higher rates of depression, anxiety, and other mood disorders. Certain nutrients like omega-3 fatty acids and B vitamins have been shown to have a protective effect on the brain and can help reduce symptoms of depression and anxiety. While there is a wide range of individual considerations for diet, we can’t ignore some of the recent science.

    One study published in the Journal of Psychiatric Research found that participants who followed a Mediterranean-style diet (which is high in fruits, vegetables, whole grains, fish, and healthy fats) had significantly lower rates of depression and anxiety compared to those who followed a diet that was high in processed foods and sugar. Another study published in the American Journal of Public Health found that eating a diet high in fruits, vegetables, and whole grains was associated with a lower risk of developing depression over time. 

    Overall, it's clear that there is a strong link between nutrition and mental health and that making healthy food choices can positively impact emotional well-being. If you're interested in learning more about this topic, many resources are available, including books, articles, and podcasts, that can help you better understand the connection between what you eat and how you feel. 

    Article Review: The Risks and Benefits of Sun Exposure

    This week, we review a 2016 meta-analysis on how sun exposure affects our cancer risk and all-cause mortality. The cited article reviews many topics, from those mentioned to rheumatoid arthritis and even obesity. 

    Several meta-analyses have found an inverse association between circulating vitamin D and risks of death due to cardiovascular diseases, cancer, and other causes. Vitamin D insufficiency was found to be prevalent in both the United States and Europe, and it was estimated that a significant proportion of deaths could be attributed to this insufficiency. Additionally, Lindqvist et al. found that avoiding sun exposure is a risk factor for all-cause mortality, with those who avoid sun exposure having a doubled all-cause mortality rate compared to those in the highest sun exposure group. Women with active sun exposure habits were also found to be at lower risk of cardiovascular disease mortality and other non-cancer mortality, and avoidance of sun exposure was found to be a risk factor for death of a similar magnitude as smoking. 

    For colorectal cancer, Rebel et al. found that moderate UVR exposure can reduce the load of primary intestinal tumors in mice, which reduction can at least in part be explained by an increase in vitamin D status as a comparable reduction in tumor load was observed in the vitamin D supplementation group that had a similar increase in vitamin D status. The study also found that UVR exposure reduced progression to malignancy, which appeared not to be attributable to vitamin D. 

    For breast cancer, the findings are mixed. Several studies have found that higher vitamin D levels are associated with a lower risk of breast cancer, but others have not found such an association. One study found that sun exposure was associated with a lower risk of advanced breast cancer but not with overall breast cancer risk. 

    Overall, sun exposure's benefits for different cancer risks and all-cause mortality are complex and not fully understood. More research is needed to better understand the relationship between sun exposure, vitamin D, and cancer risks and to determine optimal sun exposure guidelines for overall health. However, it seems promising that the simple act of getting outside and viewing sunlight at appropriate times of the day doesn’t hurt for improving health! 

  • Intuitive Eating and Relational Wellbeing

    Intuitive Eating

    Intuitive eating is a non-diet approach to eating that emphasizes listening to and honoring one's body's hunger and fullness cues and cultivating a healthy relationship with food and body image. Developed by two registered dietitians, Evelyn Tribole and Elyse Resch, intuitive eating is based on ten principles, including rejecting the diet mentality, honoring hunger and fullness, making peace with food, and finding joy in movement. The approach has numerous physical and psychological health benefits, including improved body image, decreased disordered eating behaviors, and better metabolic health. 

    The process of starting intuitive eating may be a daunting one, but Tribole and Resch outline the following ten principles in their book (referenced below): 

    1. Reject the diet mentality
    2. Honor your hunger
    3. Make peace with food
    4. Challenge the food police
    5. Respect your fullness
    6. Discover the satisfaction factor
    7. Honor your feelings without using food
    8. Respect your body
    9. Exercise--feel the difference
    10. Honor your health with gentle nutrition

    These principles, even individually, are complex and worthy of their articles (and some of their books!). Our relationship with food is as deep as our evolution. If you are interested in intuitive eating, talk with a registered dietician specializing in intuitive eating! Spoiler alert: in the dieting industry, "intuitive eating" is slow to catch on. Not everyone believes such a carefree process can exist to maintain health, but it is so much more than that. For more information, read Tribole and Resch's book!

    References:

    Tribole, E., & Resch, E. (2012). Intuitive Eating: A Revolutionary Program that Works. St. Martin's Griffin.

    Tylka, T. L., Annunziato, R. A., Burgard, D., Daníelsdóttir, S., Shuman, E., Davis, C., & Calogero, R. M. (2014). The weight-inclusive versus weight-normative approach to health: evaluating the evidence for prioritizing well-being over weight loss. Journal of Obesity, 2014.

    Article Review: What is relational well-being?

    There are many components of well-being! Sometimes five concepts, and sometimes eight, like in the model we use here at WSU Well-being Online. One of the common factors in these various models is some concept of "relational well-being."
    This week's article discusses the concept of Relational Well Being, which involves building healthy, nurturing, and supportive relationships and fostering a genuine connection with those around you. The authors offer tips on achieving and maintaining Relational Well Being, such as reflecting on one's social and relational needs, keeping in touch with supportive friends and family, practicing active listening, and joining a club or organization. The article also highlights the importance of good Relational Well Being and how it can improve all areas of one's life. A case study is presented in which a person consciously prioritizes their Relational Well Being and reconnects with their family and community. The article suggests that improving Relational Well Being requires changes to one's lifestyle, just like physical fitness or nutrition.

  • Ketogenic Diets and Employee Well-being

    Ketogenic diet; what is it all about? 

    The ketogenic diet is a low-carb, high-fat diet that has been shown to promote weight loss and improve certain health conditions. It has become a trendy fad diet in the last decade, with a growing community of supporters. Here are some pros and cons of the ketogenic diet:

    Pros:

    • Rapid weight loss: The ketogenic diet can lead to significant weight loss in a short amount of time.
    • Improved insulin sensitivity: The diet can improve insulin sensitivity and blood sugar control, which may benefit those with type 2 diabetes.
    • Reduced inflammation: The diet has been shown to reduce inflammation linked to several chronic diseases.
    • Increased satiety: The high-fat, moderate-protein content of the diet can help you feel full and satisfied, making it easier to stick to the diet.

    Cons:

    • Restrictive: The diet can be challenging due to its restrictive nature, which limits many foods.
    • Nutrient deficiencies: The diet may lead to nutrient deficiencies if not carefully planned and monitored.
    • Keto flu: Some people may experience flu-like symptoms when starting the diet, which can be unpleasant.
    • Unknown long-term effects: The long-term effects of following a ketogenic diet are not yet fully understood, and more research is needed in this area.

    As discussed in the January 11th post (JERF and the Best Diet), you must find what works best for YOU. If the pros outweigh the cons, reach out to a qualified professional! No special diet is appropriate for every person, and discussing the intricacies of nutrition with your primary care physician or a registered dietician is essential.

     

    Article Review: “Employee Well-being is a Priority”

    According to a report from Future Workplace, employee well-being has become a top priority for CHROs and senior HR leaders, as remote working blurs the lines between work and life. Over 68% of HR leaders rated employee well-being and mental health as top priorities. 70% offered workplace flexibility to employees, while nearly half supplemented this with additional well-being benefits, such as free online counseling sessions or empathetic leadership training—a third of companies funded corporate subscriptions for online counseling and meditation apps. The corporate well-being market is predicted to be worth $87.4bn by 2026, with a current US valuation of $20.4bn. The report also found that employee well-being had moved beyond physical well-being and focused on building a culture of holistic well-being, including emotional, financial, social, career, community, and purpose. To prioritize employee well-being, Future Workplace identified seven pillars of employee well-being to guide leaders. These are physical, career, financial, social, emotional, community, and purpose well-being. As a result, some employers have increased compensation and offered enhanced learning and development programs to help retain staff. The report suggests emergency savings accounts and financial resilience training as potential solutions for financial well-being. Some firms have also introduced social well-being initiatives such as Employee Resource Groups (ERG) for remote workers.

  • Processed Sugars and Disc Golf

    Strategies to Reduce Processed Sugar Intake

    Sugar significantly contributes to obesity and other health problems such as diabetes and heart disease. Note that we are referring primarily to "added" sugar, especially concerning processed foods (snacks, packaged juices, etc.). Although fruits contain sugars, the insulin response from eating fruit is very different from ingesting post-production added sugars. Reducing your processed sugar intake can improve your overall health and help you maintain a healthy weight. Here are some strategies to help you reduce your processed sugar intake:

    1. Read food labels: Foods high in sugar are often disguised by names such as corn syrup, fructose, glucose, and maltose. Pay special attention to the "Added Sugars" line. Reading food labels can help you identify and avoid high-sugar foods.
    2. Avoid sugary drinks: Sugary drinks such as soda, energy, and sports drinks are loaded with sugar and calories. Replace sugary beverages with water, herbal tea, or low-calorie options. If you enjoy juice, be careful of how much you drink! Note that juice is naturally very high in sugar, and replacing soft drinks with juices will likely yield minor results.
    3. Choose whole foods: Choose whole foods such as fruits, vegetables, and whole grains that are naturally low in sugar, or contain fiber to help with appropriate digestion. Avoid processed foods, which often contain added sugars.
    4. Natural sweeteners: Use natural sweeteners like honey, maple syrup, and stevia instead of refined cane sugars.
    5. Plan: You know we are a fan of meal prep here! Plan your meals and snacks ahead of time to avoid sugary temptations. Pack healthy snacks such as fruits, nuts, and seeds to help you resist cravings.
    6. Practice moderation: You don't have to eliminate sugar from your diet completely, but practicing moderation is key. Enjoy sweets in small amounts and as an occasional treat.

    Reducing sugar intake can be challenging, but the health benefits are worth it. Anecdotally, when I eat few processed sugars and foods in general, I become more sensitive to the sweetness of whole foods. You'd be surprised how sweet onion or even a carrot can be when it becomes your only source of simple sugars! Incorporating these strategies into your daily routine can help you achieve a healthier lifestyle.

    Article Review – Disc Golf, a growing sport and leisure time activity!

    One of the most critical components of health and longevity is what we do with our "spare" time. Whether between tasks at work, how we commute, or a full-blown hobby, we must express ourselves physically daily. Whatever you choose, from dedicated walking sessions to tennis or pickup basketball, pick something you enjoy and keep doing it as long as possible!
    But if you need a new hobby and help deciding what to pick, I'd like to introduce you to DISC GOLF! This was one of the fastest-growing sports on the planet during the pandemic due to its naturally socially-distant nature. Membership of the Professional Disc Golf Association up nearly 75% between 2020 and 2021 compared to a yearly growth rate of 10% to 15%, according to Danny Voss, the association's marketing director.
    Disc golf is a much more affordable sport than golf, with more than 13,000 courses worldwide and over 90% of them being free. All you need to get started is a disc, a water bottle, and shoes, which cost around $20 for a starter set of discs! Like golf, the object of disc golf is to get one object inside another thing in the fewest tries, but players use a flying disc instead of a ball and club. It's also family-friendly and a good way to get outside!

  • Eating on a Budget & Fitness Trends

    Healthy Eating on a Budget

    Eating healthy can sometimes feel like a luxury, with the cost of fresh produce and whole foods adding up quickly. However, it is possible to eat a nutritious diet on a budget with a little bit of planning and creativity.

    First and foremost, it is important to prioritize whole foods such as fruits, vegetables, whole grains and varied protein sources like meat and beans. These foods provide vital nutrients and fiber that are essential for general health. Think JERF! Just Eat Real Food. It is also a good idea to avoid highly processed foods and convenience items, as these can be more expensive and often lack nutritional value per pound compared to whole foods.

    To save money on fresh produce, consider shopping seasonally and purchasing items on sale or in bulk. Frozen fruits and vegetables are also a great option, as they are often more affordable and can be stored for extended periods. Canned goods such as beans, tomatoes, and tuna are also a budget-friendly way to add protein and nutrients to meals.
    Another way to save money is to plan meals ahead of time and prepare them at home. Meal planning allows you to control the ingredients and portion sizes and save money on eating out. Consider batch cooking and freezing meals for later in the week. An excellent example of the budget-friendliness of this technique is with rice! If you shoot to eat 1 cup of rice with two meals daily for six days, you would need 12 cups of cooked rice for the week. This is around 4 cups of uncooked rice, which is $2-3, depending on type and bulk size! Considering how filling rice can be in a meal, this is VERY cost-effective and can serve as a healthy base for food. For added fiber and nutritional value, consider brown rice too! My favorite is “Calrose” brown rice.

    Meal planning can also aid in the reduction of waste! In addition, consider using cheaper sources of protein such as eggs, tofu, and legumes instead of more expensive meats. These items can be just as nutritious, are often more affordable, and may not require precise handling or long-term storage concerns (deep freezer). On that note, it is important to be mindful of waste and use up ingredients before they go bad.

    Eating healthy on a budget requires some planning and creativity, but it is possible. Prioritizing whole foods, shopping smartly, and preparing meals at home are all effective ways to eat well without breaking the bank.

    Article Review: Top 7 Fitness Trends in 2023 

    Have you ever felt overwhelmed by the choices of fitness styles and growing trends? The American College of Sports Medicine (ACSM) has recently published its 2023 “Worldwide Health and Fitness Trends” report, and we wanted to share what the whole fitness community is interested in!  

    1. Wearable Technology: Fitness trackers, smartwatches, heart rate monitors, GPS tracking devices, and activity trackers that monitor various health parameters. Introduced in 2016, it has been the top trend except for 2018 and 2021. 
    2. Strength Training With Free Weights: Using barbells, dumbbells, and/or kettlebells to improve muscular fitness by manipulating repetitions, sets, tempo, load, and exercise selection to reach specific goals. Debuted at #4 in 2020, dropped to #8 in 2021, and then rose to #4 in 2022. 
    3. Body Weight Training: A combination of multiplane body weight and neuromotor movements with body weight as the primary resistance, requiring minimal equipment and space. Debuted in 2013 and peaked at #2 in 2017 before dropping to #8 in 2022. 
    4. Fitness Programs for Older Adults: Emphasizes and caters to the fitness needs of baby boomers and older generations, returning to the top 10 trends after being #2 in 2007. Ranked #11 in 2022. 
    5. Functional Fitness Training: Training to improve balance, coordination, functional strength, and endurance to improve activities of daily living. Debuted in 2007, peaked at #8 in 2014, and fell to #14 in 2021 and 2022. 
    6. Outdoor Activities: Allows health and fitness professionals to offer more outdoor activities such as group walks, rides, or organized hiking. Popularized in 2021, it ranked #3 in 2022. 
    7. High-Intensity Interval Training (HIIT): Programs that involve repeated bouts of high-intensity exercise combined with rest periods. Ranked #1 in 2014 and 2018, it dropped to #7 in 2022. 

    You can find the ACSM report here:  https://journals.lww.com/acsm-healthfitness/fulltext/2023/01000/worldwide_survey_of_fitness_trends_for_2023.6.aspx 

  • Caloric Restriction & Breathing Techniques

    Caloric Restriction

    Caloric restriction is a dietary intervention that reduces calorie intake while avoiding malnutrition. It is extensively studied in various species, from yeast to primates, and has consistently been shown to increase lifespan and health span. In humans, caloric restriction has been associated with numerous health benefits, including weight loss, improved insulin sensitivity, reduced inflammation, and improved cardiovascular health. In addition, caloric restriction has been linked to a reduced risk of age-related diseases such as cancer, diabetes, and Alzheimer's.

    Several mechanisms have been proposed to explain the beneficial effects of caloric restriction. One such mechanism is the activation of sirtuins, a family of proteins that play a crucial role in regulating cellular metabolism and stress response. Caloric restriction has been shown to activate sirtuins, promote DNA repair, increase insulin sensitivity, and reduce inflammation.

    Another proposed mechanism is the reduction of oxidative stress. Caloric restriction reduces the production of reactive oxygen species, which are byproducts of cellular metabolism that can damage DNA and other cellular components. By reducing oxidative stress, caloric restriction may help to prevent age-related diseases.

    Despite its numerous health benefits, caloric restriction can be challenging to maintain long-term. It requires a significant reduction in calorie intake, which can lead to feelings of hunger and fatigue. In addition, caloric restriction may not be appropriate for everyone, particularly those with a history of disordered eating or certain medical conditions.

    While the underlying mechanisms are not fully understood, it is clear that caloric restriction has numerous health benefits. Please note that if choosing to do caloric restriction, this should not be a long-term intervention. Current recommendation guidelines suggest 4-8 weeks of caloric restriction of around 100-300 kilocalories per day are generally safe. However, more extended periods (or more aggressive kcal restriction) can result in maladaptive side effects such as a reduced metabolic rate. If you want a safe and effective caloric restriction plan, please visit a registered dietician!

    Article Review: Breathing Exercises for the Mind and Body

    A study in the journal Cell Reports Medicine has shown that just five minutes of breathwork each day for a month can improve mood and reduce anxiety, with potential benefits greater than mindfulness meditation for the same amount of time. The study compared three different breathwork exercises, in which participants deliberately guided their breathing using three techniques: cyclic sighing, box breathing, and cyclic hyperventilation, while a fourth group performed mindfulness meditation, in which people observed their breathing but did not try to control it. The participants did the breathwork and medications at home for 5 minutes a day for 28 days. Participants in both the mindfulness meditation and breathwork groups reported having more positive and fewer negative feelings than before the intervention. 

    The authors also suggest a few ways to get started with breath work or meditations: 

    1. Figure out which practices work best for you. Although there are several techniques for controlling the breath, the one that is the best is the one that gives you the most benefits as an individual. Try different techniques and give them a fair shot!
    2. Start small and build a routine. You won't change overnight, and the consistency modulates the effect, but by starting small, you can ensure that you create the habit in a way that works best for you!
    3. These techniques can impart various benefits both long term and at the moment. Use it where and when you need it. If you need a moment, take it, and use it! This creates a fallback plan and positively reinforces these techniques as coping strategies for stress or anxiety. 

    Try box breathing or cyclic hyperventilation/sighing, or explore other breathing techniques!

    Article link– https://www.washingtonpost.com/wellness/2023/03/16/breathing-exercises-mood-anxiety-brain/

  • Hydration & Outdoor Recreation

    Drink water! Why?  

    • How much to drink daily depends on the individual, but here are some guidelines. 
    • Men: 3-3.7 liters per day 
    • Women: 2-2.7 liters per day 
    • These numbers go up or down depending on size, and this does NOT account for physical activity! 
    • If you are also physically active, drink 6-8 ounces of water every 30 minutes of moderate-to-vigorous exercise. 
    • Always drink when thirsty, but if you ONLY drink when thirsty, you are already dehydrated. 
    • Thirst isn't an accurate sense, not like touch or smell. If you FEEL thirsty, you've needed water for a while.  
    • Proper hydration can help brain function; many studies have shown that dehydration affects both mood and concentration. 
    • A mild increase in metabolism is seen after drinking water, which means more calories burned; also, it can help you eat less when drunk before a meal.  

    Staying hydrated benefits several health problems, including acne and constipation.  

    Article Review: Influence Of Outdoor Recreation On Self-Rated Human Health

    Throughout our day-to-day lives, notice how much time is spent indoors, sitting in class, at work, and even where you work out. Aside from the sedentariness that is very common with working indoors, being more or less confined within four walls can also affect you. Simply getting outside those walls and participating in outdoor recreation has been dramatically researched and shown to impact well-being positively.

    Nature can deliver many physical, psychological, and social benefits outdoors. There are many various activities to do with and without equipment that get your body moving. Simply getting 'fresh air' can refresh your body. Furthermore, being away from the city's buildings can help clear the mind and gain awareness of oneself and the surroundings. Nature can provide relief from mental fatigue and provide a stress-free environment. Also, social interaction with others in the community or those with similar interests can help bond and improve that sense of belonging.

    A study done back in 2009 by Norman et al. looked into how self-rated health is influenced by outdoor recreation. The participants used to conduct this survey were all already outdoor recreationists who indicated that their current baseline health state was relatively high and they perceived good overall well-being. When they were introduced to a hypothetical scenario of not having access to outdoor recreation, a significant amount said it would negatively impact their self-rated health. Although this article shows the perceived impact of not being outdoors, the participants that were used have to be taken into significant consideration – they were already very active outdoors. The next step would be getting those that don't necessarily partake in outdoor rec to understand its benefits on physical activity and overall wellbeing.

    Cities around the US are starting to provide green spaces for the community due to the ever-growing research on the benefits being active outside has on health and wellbeing. Hopefully, the message catches on, and people will start getting active because I think this could be a huge game changer for the obesity epidemic.

  • Food Avoidance & Resistance Training

    Three Experiments to improve your eating habits:

    In previous weeks we have discussed healthy eating habits and even suggested avoiding certain foods, but this is only sometimes a sustainable process. Avoidance can cause its unique issues in and of itself!

    Brian St. Pierre, MS, RD, CSCS with Precision Nutrition (Pn) breaks down the Pn philosophy of “No bad foods.” His main points are:

    1. No single food defines an entire diet, it is all about balance, baby!
    2. No “one size fits all” approach exists for universally “bad” foods. We are all individuals, and our bodies respond to foods based on physiological and psychological factors.
    3. “The demonization of foods can make them more appealing” What makes the forbidden fruit desirable? This leads to something Brian calls “The Challenge Cycle” of fad dieting, which involves periods of restriction followed by over-indulging.
    4. “Rigidity is the enemy of consistency” Simply categorizing something as good or bad is not enough to make any real connections regarding health. It is better to create awareness around certain foods; Brian recommends investigating why certain foods may be appealing at that time. Try distinguishing hunger and craving. Are your stressed or bored? And how does this particular food ultimately serve your goals?
    5. “It is completely okay to eat for pleasure.” A part of the complex nature of food is that it is also tied to our social and spiritual dimensions of well-being. “Bad” food may not improve your physical well-being, but every once in a while, it may serve to improve your social well-being.

    The article also lists more major points and offers some insight into becoming more in tune with your choices, but ill let you dig deeper on that if you’re so inclined.

    Article Review: Benefits of Resistance Training

    Sal Di Stefano, one of three personal trainers that host the MindPump Raw Fitness Truth podcast and has trained thousands of clients throughout his career, speaks on five reasons you should be lifting weights. 

    1. Functional mobility He refers to this as the ability to move through full ranges of motion with full control. This functionality comes from learning to adapt to added resistance when moving through these ranges of motion. If you can create safe and stable movement in a joint with added resistance, you will have much better control of the joint without resistance! 
    2. Increase in muscle mass Concerning longevity, Sal references the studies from Pubmed that support that a healthy amount of muscle mass can help protect you against chronic disease and physical injury. 
    3. “Hormone Optimization” This is regarding the evidence that shows increased testosterone in men and better balance in estrogen profiles in women. The mechanism behind this is due to both the activity of resistance training itself and the increased muscle mass that results from training. 
    4. Bone strength Wolff’s law states that bone density and architecture adapt to the loads placed on it – i.e., resistance training. 
    5. “Speeding up” your metabolism Muscle tissue is very energy expensive to build and keep. Regular resistance training sends signals to your body that prioritize building/preserving muscle and strength, which cranks up your metabolism to keep fueling this priority. This is also based on the second point but deserves its own space. 

    Sal is not a man that claims without scientific backing; if you are interested in these topics, see the original article for Sal’s own words and the scientific articles he references. 

    Article Link: https://www.mindpumpmedia.com/blog/5-long-term-benefits-of-resistance-training  

  • Eating Habits & Resistance Training

    Three Experiments to improve your eating habits:

    In previous weeks we have discussed healthy eating habits and even suggested avoiding certain foods, but this is only sometimes a sustainable process. Avoidance can cause its unique issues in and of itself!

    Brian St. Pierre, MS, RD, CSCS with Precision Nutrition (Pn) breaks down the Pn philosophy of “No bad foods.” His main points are:

    1. No single food defines an entire diet, it is all about balance, baby!
    2. No “one size fits all” approach exists for universally “bad” foods. We are all individuals, and our bodies respond to foods based on physiological and psychological factors.
    3. “The demonization of foods can make them more appealing” What makes the forbidden fruit desirable? This leads to something Brian calls “The Challenge Cycle” of fad dieting, which involves periods of restriction followed by over-indulging.
    4. “Rigidity is the enemy of consistency” Simply categorizing something as good or bad is not enough to make any real connections regarding health. It is better to create awareness around certain foods; Brian recommends investigating why certain foods may be appealing at that time. Try distinguishing hunger and craving. Are your stressed or bored? And how does this particular food ultimately serve your goals?
    5. “It is completely okay to eat for pleasure.” A part of the complex nature of food is that it is also tied to our social and spiritual dimensions of well-being. “Bad” food may not improve your physical well-being, but every once in a while, it may serve to improve your social well-being.

    The article also lists more major points and offers some insight into becoming more in tune with your choices, but ill let you dig deeper on that if you’re so inclined.

    Article Review: Benefits of Resistance Training

    Sal Di Stefano, one of three personal trainers that host the MindPump Raw Fitness Truth podcast and has trained thousands of clients throughout his career, speaks on five reasons you should be lifting weights. 

    1. Functional mobility He refers to this as the ability to move through full ranges of motion with full control. This functionality comes from learning to adapt to added resistance when moving through these ranges of motion. If you can create safe and stable movement in a joint with added resistance, you will have much better control of the joint without resistance! 
    2. Increase in muscle mass Concerning longevity, Sal references the studies from Pubmed that support that a healthy amount of muscle mass can help protect you against chronic disease and physical injury. 
    3. “Hormone Optimization” This is regarding the evidence that shows increased testosterone in men and better balance in estrogen profiles in women. The mechanism behind this is due to both the activity of resistance training itself and the increased muscle mass that results from training. 
    4. Bone strength Wolff’s law states that bone density and architecture adapt to the loads placed on it – i.e., resistance training. 
    5. “Speeding up” your metabolism Muscle tissue is very energy expensive to build and keep. Regular resistance training sends signals to your body that prioritize building/preserving muscle and strength, which cranks up your metabolism to keep fueling this priority. This is also based on the second point but deserves its own space. 

    Sal is not a man that claims without scientific backing; if you are interested in these topics, see the original article for Sal’s own words and the scientific articles he references. 

    Article Link: https://www.mindpumpmedia.com/blog/5-long-term-benefits-of-resistance-training  

  • Food for Healthy Hair and Emotional Regulation

    Healthy Hair

    If you're over 40 and want to defy each passing year while promoting more youthful hair, nails, and skin, the below 7 foods will help you stock up on some of the most powerful anti-aging nutrients around. It is important to note that these are good foods to add nutrient variety to our diet, but should not be consumed in excess (like anything else).

    1. Olive Oil - Not only do the monounsaturated fats contained in olive oil support healthy arteries and a healthy heart, but olive oil also contains polyphenols, a potent antioxidant that may help prevent a number of age-related diseases.  We recommend organic extra virgin olive oil for the most anti-aging bang for your buck.
    2. Red Wine - That's right, a glass of wine daily may indeed have a positive effect on your health due to its resveratrol content, a unique anti-oxidant that can help fight against diabetes, heart disease, and age-related memory loss.
    3. Beans - The unique proteins in beans thicken and strengthen your hair cells, so you can enjoy a full head of hair as you lengthen your years. :)
    4. Brazil Nuts - Brazil nuts are rich in selenium, a mineral that aids in the production of the anti-oxidant glutathione to help slow down the skin aging process.  Just 2 nuts a day will provide you with enough selenium to reap its anti-aging benefits.
    5. Tomatoes - Tomatoes are rich in lycopene, which has been shown to support heart health and healthy cholesterol levels as you age.  Lycopene also acts as a natural sunblock to keep skin youthful and protected from harmful UV rays.
    6. Raspberries & Blueberries - These two berries contain important anti-oxidants to help offset inflammation and oxidative stress that contribute to skin aging and wrinkles.  Just one serving of either of these berries contains more anti-oxidants than 10 servings of most other fruits and vegetables!
    7. Organic Eggs - Despite the bad rap eggs get because of their cholesterol content, which is based on completely erroneous science, eggs are rich in biotin and iron which help to promote healthy, youthful skin and hair.

     

    Article Review: Emotional Regulation

    Remember learning about emotions in primary school? There was a little chart with cute little faces showing what certain emotions looked like. We were taught that when we feel an emotion we “are” that emotion. For example, saying “I am happy” defines us as being happy. When we are just experiencing that emotion, it is not definitive of our existence in that moment, it is definitive of that moment within our existence.

    Amelia Aldao describes them as being a compass for our actions. We typically act on emotions, sometimes that can be good and sometimes it can lead to mistakes and regrets made. Learning how to identify emotions can help with being able to take a step back from the current situation/environment and respond in a rational way.

    Learning this skill can also help in the search for contentment, not “happiness”. People tend to think that if they don’t consistently feel the emotion of happiness or excitement then their life isn’t good or they are doing something wrong. This process rarely leads to true contentment in one’s life because it is always felt that something isn’t right due to the lack of consistent happiness. However, recognizing emotions and understanding why you are feeling that way can have a huge effect on being content with oneself.

    In our society, we have been raised to not show emotions. We are told to “put on a face” and pretend that everything is alright for the time being. To an extent this is ok. Running around complaining all of the time to everyone about all your problems isn’t healthy, but neither is packing down our feelings to the point of either exploding (not literally) or pulling back from relationships. That goes into a whole other topic of trusting people, but being able to know yourself first can be super beneficial.

    Article Link: https://www.psychologytoday.com/us/blog/sweet-emotion/201408/emotion-regulation-what-is-it-and-why-does-it-matter

  • Cholesterol and Embracing Where You Are

    Cholesterol

    For years we have been told that cholesterol intake should be kept to a bare minimum as doing so will help decrease blood cholesterol levels and promote overall health. Although the theory of lowering dietary cholesterol intake to lower internal cholesterol makes logical sense, dietary cholesterol does NOT influence our cholesterol levels as previously though. In fact, when dietary intake of cholesterol is decreased, the liver compensates by producing more cholesterol, leaving total cholesterol levels relatively unchanged. In the same way, if cholesterol consumption is increased, the liver produces less cholesterol, and again, total cholesterol values will not be substantially altered.

    Now that’s not to say that we should crazy wild with our intake of cholesterol, but it does mean that we can expect cholesterol levels to remain relatively stable over a wide range of dietary intakes. Given this information, you may be wondering why the body would ever produce more cholesterol if cholesterol is so “bad”, and that’s a good question. Cholesterol acts as an antioxidant against dangerous free radicals within the blood and is also necessary to produce certain hormones that help to fight against heart disease. When there are high levels of undesirable substances in the blood (caused by the dietary intake of damaged fats, highly processed “unhealthy” foods, and large quantities of sugars), cholesterol levels rise in order to combat these substances.

    Blaming heart disease on high cholesterol is like blaming infection on high levels of antibodies (special proteins produced by the body in order to defend against foreign bacteria and infectious agents). If the body allowed cholesterol to fall in the presence of large amounts of free radicals, our risk for heart disease would increase, not decrease, and fortunately our bodies won’t let that happen.

    So, the answer to decreasing blood cholesterol levels is not avoiding omelets and not necessarily decreasing dietary cholesterol intake, but rather improving ones diet overall by eating healthier in general and avoiding the other harmful types of foods mentioned. Combine that with increased physical activity and both you and your cholesterol levels will be more manageable in a healthy range.

     

     

    Article Review: Embracing where you are

    Comparison has become the social norm. We are constantly striving for that perfect life that we think we need to reach to be “happy”. One of the main things we compare is our body image and fitness level. Many think that having a perfect body and always working out must lead to a life full of romance, adventure, and fun; where nothing inherently bad happens. Fortunately, it doesn’t necessarily work that way. As much as someone’s life seems perfect, it most likely isn’t, and comparison is the joy-killer.

    “We’re all bozos on the bus,” said Woodstock MC Wavy Gravy in 1969, “so we might as well sit back and enjoy the ride.”

    Instead of using this “ideal” person as a standard of what we need to be like, we need to pursue life, especially fitness, and nutrition, with goals that are personally attainable and realistic and stop viewing ourselves as inadequate. Feeling good about our bodies and our health is much more important than striving for a goal society and media has made us think we need to have.

    The following 7 tips, summarized from an article on Precision Nutrition, help with learning how to be OK with how your life is in this given moment.

    1. Reboot your expectations. The “fit” bodies that are seen on TV and other media aren’t easily manageable nor is it all that exciting or healthy. Those models and actors get paid to be in the shape that they are, and that is basically their life – workout, cold chicken, no social life, and not much fun.
    2. Find realistic role models. The idea of “fit and healthy” is typically those on the covers of fitness magazines and such. However, fit and healthy have more of a spectrum. Those models may look good, but they aren’t necessarily fit and healthy. Everyday people who stay fit and healthy but don’t necessarily look “flawless” are more of an ideal role model.
    3. Embrace the struggle. Life isn’t easy. It may seem like some people have it “easy”, but in reality, their problems might not be able to be seen by everyone. The reward of being healthier and happier is most of the time worth going through the hard times and difficult changes to get to. 
    4. Recognize and respect your not-OK-ness. No one has their life completely together 100% of the time. The important thing to do is recognize what is going wrong and find the root of the problem. Some problems can be worked on directly, and others can’t be changed but can be worked around. Also, knowing yourself and your body can help with identifying when extra help is needed in some places at certain times.
    5. Learn to be OK with your not-OK-ness. Like what was mentioned in the last step, things are never going to be 100%, it’s just not feasible, and so learning to be OK with things not being perfect is imperative to accepting yourself and life.
    6. Take small steps towards slightly more OK. In a society where everyone’s lives are posted online, people tend to think the bigger and flashier the goal the better. However, these BIG goals aren’t practical, plus they might not be attainable by most. So taking small steps and achieving small goals is much better for self-worth than trying to take on a big goal and failing.
    7. Find your workarounds. If there is something that limits you from doing a particular activity or eating a certain food, then find an alternative that will still keep you on track and moving forward. Everyone has speedbumps along the way to achieving something, so learning how to work around them and stay on task is key.

    The happy life that everyone strives for can be attainable through loving ourselves, accepting our flaws, creating goals that can be achieved, and asking for help when needed. So analyze yourself and life to recognize what needs to change and take small steps towards being OK.

    Article Link: https://www.precisionnutrition.com/that-fit-person-whos-got-it-all-together-doesnt

     

  • Hydrogenated Fats and Intermittent Fasting

    Nutrition Tip of the Week: Hydrogenated Fats

    As we’ve discussed in previous weeks, there are many food additives that make their way into our foods that are not exactly conducive to the human body.  Many of these come in the form of hydrogenated fats, aka trans-fat.  Hydrogenated fats are unsaturated fats that are turned into saturated fat through the hydrogenation process.   Although saturated fat has gotten a bad rep in the past it is not as damaging as people have once thought.  However, when converting unsaturated fats into saturated fat the process develops unnatural trans-fat which can lead to a whole heap of health problems as they are a precursor in the inflammation process.  This is bad because we now know that chronic inflammation in the body is the predecessor to most modern-day non-communicable diseases.  Below is a list of Hydrogenated Fats that are often found in foods that you would be wise to stay away from.

    • Canola Oil
    • Corn oil
    • Soybean Oil
    • Vegetable Oil
    • Peanut Oil
    • Sunflower Oil
    • Cotton Seed Oil
    • Grapeseed Oil
    • Margarine

     

    Article Review: Intermittent Fasting

    There are many fad diets/foods that claim to help people lose weight, gain muscle mass, decrease fat, reset metabolism, etc. While these claims sound great, they are often too good to be true. A magic pill, fad exercise programs, or fad diets may end in quick little results, but don’t last very long. For example, a simple goal of decreasing fat, if not done correctly, may lead to a loss in muscle mass if someone is not eating or exercising properly.  Though the scale may go down, it is both fat and lean mass that is lost.  This is not ideal for the goals that are established.   While there is a lot of misleading information regarding nutritional strategies, it would seem that the approach of intermittent fasting may be an avenue for men who are interested in decreasing their fat mass while maintaining their muscle mass and strength, along with other benefits.

    Intermittent Fasting (IF) is voluntary abstinence from food for a period of time (Moro et. al. 2016). This is unlike calorie restriction or starving. Calorie restriction is a chronic reduction in calories likely resulting in nutrient deficiencies whereas starving is an involuntary (or voluntary) absence of food that can result in death. While calorie restriction has obvious adverse effects on health, IF has been found to have advantageous health effects.

    In a study utilizing resistance-trained males who had trained 3-5x/week for at least 3 years prior, researchers compared the results of a 16/8 fasting regimen with that of a typical diet (Moro et. al., 2016). The males in the IF group had a nutritional schedule where in a 24-hour period they would fast for 16 hours followed by an 8-hour eating window in which they consumed their daily calories at 1 pm, 4 pm, and 8 pm.  Male “normal” diet participants ate at more typical times: 8 am, 1 pm, and 8 pm.  Both groups had the same workout program of 3x/week with caloric intake based on their energy needs.

    The findings of the study showed that the IF group decreased fat mass unlike the normal diet group, maintained muscle mass, and decreased inflammation markers even with a decrease in testosterone and insulin-like growth factor (Moro et. al., 2016). Metabolic advantages were seen through a decrease in blood glucose and insulin levels.

    This suggests that IF can improve body composition, decrease inflammation, and improve metabolism without affecting muscle mass or strength. It can be advantageous for men who are looking to get lean, but don’t want to sacrifice their strength and muscle mass, especially since the above participants had these results with only a 3x/week workout regimen.  Male athletes could possibly benefit from IF as well during certain phases of their yearly training cycle.  For instance, IF could be beneficial during their maintenance phase as they could possibly decrease body fat while preserving muscle mass and strength. While male bodybuilders have their own strict regimen for decreasing fat mass, IF may be another viable option.

    In the end, IF is a possible diamond in the rough when it comes to nutritional implementation strategies.  Previous research has shown its benefits in sedentary populations, but the aforementioned research is the first to look at its benefits within a resistance trained/active population.  Although more research is always needed, it would seem that the future is promising for IF practitioners, both active and sedentary.

    Article Link: https://pubmed.ncbi.nlm.nih.gov/27737674/

  • Probiotic Supplements and Fitness Trackers

    Probiotic Supplements

    Last week I talked about probiotics.  To reiterate, probiotics are live bacteria and yeasts that are good for your health. This is for the fact that within our microbiome (i.e., our gut) there are over 100 trillion bacteria that are essential to our survival and quality of life.  We usually think of bacteria as something that causes diseases. But your body is full of bacteria, both good and bad. Probiotics are often called "good" or "helpful" bacteria because they help keep your gut healthy. 

    It is imperative to maintain a healthy gut.  Over the past 20 years research has shown repeatedly that an unhealthy gut is a precursor to most, if not all modern ailments such as autoimmune diseases (i.e., Type 1 Diabetes MS, Celiac Disease, ALS etc.) metabolic diseases (i.e., type 2 diabetes and Obesity), neurodegenerative disorders (i.e., Alzheimer’s, Parkinson’s, Prion disease etc.) and so on.  This is for the fact that a precursor to many of these diseases and disorders is chronic inflammation, and a precursor to inflammation is an unhealthy gut.

    Probiotics are naturally found in your body. You can also find them in some foods and supplements.

    Last week I spoke about some of the foods that naturally have probiotics in them.  This week I will illustrate the 5 most important probiotics to look for in supplements is you choose to supplement with a probiotic according to Dr. David Perlmutter, a leading neurologist and MD in the field.  If you would like to learn more about the microbiome (the gut bacteria) and probiotics, a great book to read is Brain Maker by Dr. David Perlmutter.  Later this week I will post an article review on probiotics and prebiotics, but if you would like to learn more until then Dr. Perlmutters website www.drperlmutter.com.

    The 5 Probiotics to look for in Probiotic Supplements

    • lactobacillus acidophilus
    • lactobacillus planetarium
    • lactobacillus brevis
    • Bifidobacterium lactose
    • Bifidobacterium longum

     

    Article Review: Fitness Trackers Aren't About Losing Weight

    Fitness trackers are commonplace in the health and fitness industry. So much so that smart-watches of today (apple watch, etc.) are expected to have heart rate and step trackers. As great as these tools seem, a recent study, and article review by The Atlantic, shows they don’t benefit people as much as they could.

    A “health halo” has developed with using these trackers, where the idea of being so healthy and doing something good for yourself has led to bargaining into rewards that negate the progress made. People are relying on devices too much and can’t figure out the health benefits and habits on their own. They rely too much on the ability of the tracker to make physical decisions for them, and it gives them too much credit for things they didn’t necessarily make themselves do. The fitness trackers are good about getting people moving and seeing how much work they do, but the psychological work that would be put in if they didn’t have something telling them what to do is lacking. They aren’t forming these habits on their own and aren’t seeing the bigger long-term picture.

    Fitness trackers are simply a reference in the process of weight loss and management. They aren’t to be the only thing that is used to gauge progress. If individuals want to form life-changing behaviors, they can take this information into account but should be the ones noting when it’s time to move or know how much they’ve moved within a day and not relying on technology to do it all for them. We’ve become a society that is lazy due to the advancements in technology, where we could be using them to our benefit, not our detriment.

    Another thing this article brought up was focusing too much on exercise and not enough on a diet. Working out isn’t going to cover up a bad diet and people need to realize that healthy eating habits have a much bigger impact on weight loss/management.

    “If you want to keep a car in good condition, drive carefully, but doing that doesn’t mean you can put [soda] in the gas tank.”

    Also, when working on diet habits looking at the quality of food instead of the quantity can help stay on track more efficiently. We’ve become so consumed with “counting calories” that we can trick the system by filling our daily intake with calories that aren’t necessarily healthy. The quantity should follow if the focus is put on the types of food that are eaten. But until then, there needs to be some sort of education on what is good and what is bad.

    Overall, fitness trackers are a good accessory in the process of life-changing habits. They shouldn’t be the sole instrument in determining progress but should be used as a tool to help foster change.

    Article Link: https://www.theatlantic.com/health/archive/2016/09/fitness-trackers-arent-about-losing-weight/500819/

  • Probiotics and What Really Causes Heart Illness

    Probiotics

    Probiotics are live bacteria and yeasts that are good for your health, especially your digestive system. We usually think of bacteria as something that causes diseases. But your body is full of bacteria, both good and bad. Probiotics are often called "good" or "helpful" bacteria because they help keep your gut healthy.

    Probiotics are naturally found in your body. You can also find them in some foods and supplements.

    It's only been since about the mid-1990s that people have wanted to know more about probiotics and their health benefits. Doctors often suggest them to help with digestive problems. And because of their newfound fame, you can find them in everything from yogurt to chocolate.

    Some foods that act as natural probiotics include

    • Yogurt
    • Kefir
    • Sauerkraut
    • Dark Chocolate
    • Miso Soup
    • Pickles
    • Tempeh
    • Kimchi
    • Kombucha Tea

     

    Article Review: Heart surgeon declares on what really causes heart illness

    A longstanding myth in the medical community was that the sole contributor to heart disease and atherosclerosis (clogging of the arteries) was elevated levels of cholesterol from dietary intake. Evidence has been adding up over the past decades showing this might not be the case. Dr. Dwight Lundell, a heart surgeon who has performed over 5,000 open heart surgeries, declares that it is a chronic inflammation of the arteries that causes heart disease and other morbidities, such as obesity and diabetes. In 2013 he reviewed a new concern, the inflammatory cycle:

    “Simply stated, without inflammation being present in the body, there is no way that cholesterol would accumulate in the wall of the blood vessel and cause heart disease and strokes. Without inflammation, cholesterol would move freely throughout the body as nature intended. It is inflammation that causes cholesterol to become trapped” Dr. Lundell

    According to Lundell, excess levels of simple sugars (such as bread) and processed sugars (such as high fructose corn syrup) along with processed oils - namely soybean and corn oil - which are used to give foods longer shelf life and/or a better taste are the main contributors to the chronic inflammation seen in the blood vessels. He goes on to discuss how the American dietary recommendations are flawed and that they have actually caused us to become sicker and more unhealthy than ever before.

    “The long-established dietary recommendations have created epidemics of obesity and diabetes, the consequences of which dwarf any historical plague in terms of mortality, human suffering, and dire economic consequences. The rest of us have simply followed the recommended mainstream diet that is low in fat and high in polyunsaturated fats and carbohydrates, not knowing we were causing repeated injury to our blood vessels. This repeated injury creates chronic inflammation leading to heart disease, stroke, diabetes, and obesity.”

    Recommendations such as low fat, high carbohydrate diets have led to a population whose bodies are in a constant state of stress.  Having the body be in a constant state of stress - which is caused by the chronic inflammation - only worsens the inflammation process.  It truly is a vicious circle.

    One way to avoid this inflammation cycle is to JERF (last week’s nutritional tip!). Doing so will reduce the likelihood that your body will be negatively affected by these processed foods, and will allow you to take your health back in your own hands!

    Article Link: https://tunedbody.com/heart-surgeon-declares-really-causes-heart-illness/

  • JERF and the Best Diet

    J.E.R.F.

    J.E.R.F. is a great place to start any nutritional tip/fact segment off with.  This acronym stands for: Just Eat Real Food. This notion is extremely important to our wellbeing due to the fact that the human genome, or more specifically the human digestive system was developed during the Paleolithic Era some 50,000 years ago (50,000 – 10,000 BC).  Over those tens of thousands of years the digestive system evolved, acclimated, and was optimized to function on a diet that was based on natural food sources. However, over the last 250 years starting at the onset of the industrial revolution our food sources and their preparation processes have radically changed.   A large amount of our food now goes through a multitude of chemical processes to give it a better taste, longer shelf life, a nicer aesthetic appearance, and so on.  Many of these processes change our foods content in a way that is not conducive to long-term health. These processes create substances that will be left in the body after consumption that are extremely detrimental to it and its various functions (think high fructose corn syrup or Trans Fat).  In the end, our digestive system evolved over tens of thousands of years to work with the natural food sources available to us; thus, 250 years to acclimate to the radical changes seen in a dominate portion of our food is not nearly enough time for the human body to adapt. 

    How you can J.E.R.F.:

    • Stick to the edges (i.e., shop the outside aisles of the supermarket. This is generally where the fridges are and the fresh food is kept).
    • Avoid Sauces (BBQ Sauce, Pasta Sauce, Sald Dressing etc.)
    • Avoid Cardboard Carbs (i.e., Cheez Its, Wheat Thins, Cookies, Potato Chips etc.)
    • Avoid anything with High Fructose Corn Syraup in it
    • Avoid anything with Trans Fat in it
    • Avoid items with extensive ingredient lists
    • Avoid Soda
    • Avoid Pre-Packaged Meals
    • Avoid Fruit Juices (they arent real)
    • Shop at your local Farmers Market
    • Eat Super Foods (i.e., Brocclie, Kale, Spinach,)
    • Cook all your food
    • Grow your own food
    • Join your local Food Co-Op

     

    Article Review: The Best Diet is One You Can Stick To

    Happy New Year! As the New Year arrives, we start to plan resolutions that will be attempted to reach over the course of the next 12 months. One of the most common and regularly sought-after goals is weight-loss and eating healthier. Many struggle with this because they don’t realize how much diet has to be taken into account with weight loss, and they make it out to be some sort of chore, so sticking to it is next to impossible.

    A group of researchers did a meta-analysis on which main-stream diet was the best for weight loss. The diets that were taken into account were strictly those that were considered to be named or branded; for example, Atkins, the Zone, Mediterranean, etc. Low-carb and low-fat “deemed” diets saw the most improvement compared to moderate macronutrient diets (more or less the suggested guidelines of macros). Within the first six months, low-carb diets saw greater weight loss (about a .75kg difference) than low-fat, but after 12 months, the two leveled out each other.

    This study shows that from the list of “branded” diets, the ones considered low-fat or low-carb diets showed the quickest results. It also showed that incorporating behavioral modification counseling and exercise programming improved weight loss as well.

    In my personal opinion, instead of calling this change in eating a “diet,” I prefer to call it a lifestyle change. In our minds, diets refer to a quick fix that is typically only stuck with for a few days to months at a time; if a lifestyle change was to be implemented, then there wouldn’t be such a high failure and relapse rate. “Diets” can, however, be used to give an individual structure that is easier to follow than just eating healthy.

    Although low-fat and low-carb structured diets showed the most initial weight loss, the takeaway message from this article is that as long as the diet consists of a healthy amount of calories, those calories are found in healthy and nutrient-rich sources, it is appropriate for that certain individual and are able to stay consistent with it then that is the best diet. There is no perfect diet, and there will never be one that could/should be followed by everyone, so finding the best one that works for you to reach your goals is the best way to go.