8 Tips for Proper Alignment and Perfect Posture

Proper alignment of your body provides the foundation for allowing your muscles to work most effectively, while putting the least amount of stress on your joints.

When your body is in proper alignment, your hip, knee, and ankle joints balance your back’s natural curves when you move making it possible to maintain good posture in any position.  Conversely, when your body is out of alignment it can place stress on your low back, hips, knees and ankles.

Poor posture can cause neck and back strain and pain, headaches, and fatigue.  It can restrict your oxygen intake and reduce your overall calorie’s burned.

Proper posture helps your body function at peak performance. It promotes movement efficiency and endurance.  Good posture makes you look taller, thinner, healthier, younger, and contributes to an overall feeling of wellbeing.  According to the National Exercise Trainers Association (NETA), “ posture and good body mechanics are quite possibly the most important considerations in making exercise effective and preventing Injury”.

STANDING: Good posture—when you are standing—is straight vertical alignment of your body from the top of your head, through your body’s center, to the bottom of your feet.  The feet should be relaxed with the body’s weight resting on three points: the heel, the base of the big toe, and the little toe.

FRONT VIEW: Good posture shows equal heights of shoulders, hips, and knees. The head is held straight, not tilted or turned to one side.

SIDE VIEW: Good posture can be seen as an imaginary vertical line through the ear, shoulder, hip, knee, and ankle. In addition, the three natural curves in your back can be seen.

BACK VIEW: The spine and head are straight, not curved to the right or left.

NETA provides the following keys to proper alignment:

1. The head must be in line with the ribs and hips

2. The back of the neck is kept long and in line with the spine, neither thrust forward nor back.

3. The upper torso and the shoulders should be relaxed, shoulder blades retracted and depressed.

4. The rib cage should be directly in line with the hips, lifted, but not forced forward.

5.  Avoid arching the back as this can put undue stress on the vertebrae.

6. The pelvis is at the midline of the body, neither tucking under nor rotating back.

7. The natural curves of the spine should be neither exaggerated nor entirely flattened out.

8. Contracting the abdominals and lifting the torso will keep pelvic and spinal alignment in neutral.

When the body is carefully stacked in correct alignment, the muscles will use less energy to maintain this position, and there will be less strain on ligaments, bones and muscles.  This is known as physiologically efficient posture.

Eleanor Metheny suggests: “There is no single best posture for all individuals.  Each person must take the body he/she has and make the best of it.  For each person, the best posture is that in which the body segments are balanced in the position of least strain and maximum support.  This is an individual matter.”

Nutrition: Back to the Basics

Eat this, not that.  If it’s derived from the ground, it is most likely a go-ahead.  Everything in moderation.  High carb, low fat.  High protein, low carb.  Gluten-free.  Juicing…you can drink more vegetables and fruits then you can chew.  Improve your mood, concentration, coordination, sleep, and energy while treating or preventing migraines, acne, ADHD, leg edema, heart disease, colon cancer and more with the simple removal of one thing:  wheat.   No eating past 8:00 pm—even if you are physically hungry… drink water and you will suddenly cure your hunger pains. 

Now combine our own monkey chatter with the “eat this, not that”, “everything in moderation”, “not eating past 8:00 pm” and more media or “nutrition expert” derived food phrases and we are left in complete confusion on deciding what to eat; thus, leading to anxiety, stress and fear.  Instead of looking at the big picture, we find either excuses or reasons why we should or shouldn’t eat something—we can focus on small details, like avoiding apples because there is too much sugar, and miss what is really going on behind our food choices.  I want to encourage everyone at home to go back to the basics.  Think about when you were a kid or think about a time in your life when your food choices were not as complicated or confusing:  parents made sure breakfast was never skipped; food was eaten when you were physically hungry; family members encouraged us to try a particular vegetable at least once before it was dismissed as the worst food created on the planet (I used to think my parents were trying to poison me with green beans); portions were reasonable.  In some ways, we need to go back to how we were eating as children…

1.  Listen and honor your hunger ques.  Before your meal, rank your hunger on a scale of 0 to 10.  Ranking yourself at a 0 would mean you feel completely empty or “starved” and you could be at risk for overeating.   A neutral state would represent neither being hungry nor full.  Before your meal, being at a 3 or 4 is ideal as this is where hunger has awakened. 


2. Train your palate.  Guests come here all the time trying new things they never would have tried at home.  Continue to do this in your everyday life.  If you used to hate tomatoes as a child, you may find that you really enjoy them now.  In fact, you can train yourself to enjoy foods you never used to—for example, change the way you prepare certain foods and you may find this becomes a new weekly staple in your kitchen. 


3.  Be your own researcher.  If something sounds too good to be true, it is probably too good to be true.   Start asking yourself the “why?” question when you hear media regarding fad diets, super foods, etc.  Make sure you are looking at scientifically based sources and the information is backed by solid research.   


4. Whole Foods > Highly Processed.  Whole foods including non-starchy vegetables, starchy vegetables in proper portions, fruits, whole grains, low fat dairy, nuts, seeds, beans, legumes, healthy fats such as olive oil and omega-3 rich salmon, healthy protein sources, herbs, salt-free seasonings, water, water and more water.

Friday Fitness: Cleansersizing

Time management is something that many people struggle with, especially when it comes to exercising, and even more so during holidays. This weekend is Easter weekend and for many of you out there it might be a slightly busier time than normal and it might be that much more challenging to fit time in for exercise. Maybe you have family coming in town and need to tidy the place up, or maybe you are hosting an Easter egg hunt and you are simply swamped with finding places to put those eggs. Or maybe this is just a typical weekend for you. Whatever your case is, today’s Fitness Friday is all about killing two birds with one stone.

 Cleaning up the house and exercising are two activities that most people feel are important. Why not free up your schedule a little bit by doing them both at the same time! Here are a few reasons why exercising while cleaning may benefit you; 

1. Less Laundry: You are in clothes that you don’t mind getting dirty (1 pair of dirty clothes as opposed to 2)


2. More time in the week for other things


3. Exercising makes cleaning more fun


4. Cleaning is a good way to kill time during recovery periods


5. It’s fun to listen to music during cleaning time and exercise time

 Just to name a few. Man, it just seems like exercising and cleaning were made for each other, right! Below is a video demonstrating one of many ways you could incorporate exercising into your cleaning time. Enjoy! =D

Alzheimer's Rates Expected to Triple by 2050

Alzheimer’s to triple by 2050, so proclaimed a recent newspaper headline. The new estimates published in the journal Neurology suggest that the number of U.S. residents with Alzheimer’s disease will grow from 5 million today to almost 14 million by 2050.

According to the National Institute on Aging, Alzheimer’s represents a looming health epidemic as the population ages. They point out that current drugs can treat symptoms however there are no medications that can cure Alzheimer’s or stop the progression of disease.

Jennifer Weuve, assistant professor of medicine at Rush Medical Center in Chicago and co-author of the paper published in Neurology referred to earlier, says, “Our study draws attention to an urgent need for more research, treatments and preventive strategies to reduce this epidemic.” Fortunately, progress continues to be made on the prevention front, with more evidence supporting the relationship between heart health and brain health.

A study published in the March 18^th issue of the journal JAMA Neurology found that keeping blood pressure, a known risk factor for heart disease, under control may reduce the development of brain plaque, which is a hallmark of Alzheimer’s. This is especially true for those who have a genetic predisposition for the disease. According to Karen Rodrigue, lead author and assistant professor of behavioral and brain sciences at the University of Texas in Dallas, “maintaining good vascular health by avoiding or controlling diseases like hypertension has important benefits beyond keeping your heart healthy. It may promote good brain health as we age.”

Finally, researchers at the Cooper Clinic in Dallas have found evidence that being physically fit in mid-life, may lower the risk for Alzheimer’s and other types of dementia. Check out this short video summarizing the results of their study.

Get H3 Inspired: Sue Ellen Sherer

[caption id="attachment_9783" align="alignright" width="225" caption="Sue Before"][/caption]

 

[caption id="attachment_9785" align="alignright" width="200" caption="Sue After"][/caption]

Struggling with weight issues has been the norm for most of my life, but I always managed to have good numbers where cholesterol and blood pressure were concerned. Then in October 2009, my father-in-law, for whom I was the primary caretaker, fell and fractured his pelvis and was sent to a nursing home for recovery. Because of his advanced dementia, he was denied routine physical therapy and I knew I needed to be his strongest advocate…he wanted to walk, he wanted to recover, even though he was unable to verbalize it. I moved with him into a handicapped accessible room at a hotel and used the weight room and pool facilities to exercise him and give him back his mobility. After five weeks, he was able to return to assisted living but I was totally unaware of the toll it had taken on me, personally, until I was back at my part-time job as a standardized (professional) patient.

One afternoon I had two different third-year medical students practicing their physical exam techniques tell me that I had high blood pressure. Thinking that they had not used the blood pressure cuff correctly, I went to the doctor in charge of the training and asked him to take my blood pressure. It was 168! Before I even left the building I was on the phone to my own primary care physician making an appointment. In addition to the high blood pressure, I had gained about 20-25 pounds during those five weeks. I have always been a stress eater, or eating that which was convenient and my closet always held at least four different sizes of clothing and I would just grab whatever fit at the time.

I knew I had to do something to take care of me at this point and went online in search of somewhere I could go to get my weight down. With my husband’s support and blessing, I made arrangements to spend a week at Hilton Head Health (H3) in January of 2010, with no idea at all how drastically it was going to change my life.

I had never exercised regularly; not really exercised at all since gym class in high school! The first class I went to at H3, I thought I was going to have to be scraped up off the floor! But through the continual encouragement of the staff and other participants, I began to try all kinds of exercise classes and was actually having fun! I laughed along with others as I stumbled through Zumba with two left feet; I sweated alongside newly made acquaintances as we labored hard on the treadmills. I always tell people that it is as much about the mind and spirit as it is about the physical changes that take place. H3 provides an atmosphere that nourishes all three parts: education for the mind, exercise for the body, food for the soul and time enough to reflect on putting it all together.

As a Christian woman wanting to take better care of the temple wherein God's Holy Spirit dwells I wanted to be a more fit testimony of His love and care. By taking care of myself, I am better able to take care of my family, be as healthy as I can possibly be so I can 'run the good race' and enjoy my children, and someday...my grandchildren!

The educational sessions provided such an excellent foundation and impetus to work towards making life-long changes. I was given exercises that could be done anywhere with minimal equipment. Cooking classes showed me some different ways to cook that would be healthier and use less fat. (May I just say that H3 does a fantastic job of making 1,200 calories look and taste like a gourmet feast!)

I lost several pounds while at H3, but more importantly, I came home with a new vision and goal towards my own health. I began to check out different exercise videos from the public library and tried several until I found ones that I liked. Now I have pretty much settled on two groups of videos: one for strength training and the other for cardio exercise. I do them in my own home and keep track on a goals chart. I began to use a free online calorie and fitness program to track my daily eating and exercise, and most importantly, gathered a few close friends to join in my endeavors and we daily encourage one another with comments.

The weight did not come off quickly, but over time I have managed to take off 43 pounds and 23 inches by eating sensibly, exercising six days a week, and gathering a supportive group of friends to encourage one another. I feel better now than when I was much younger and I am still amazed when I shop for clothing that I am buying smaller and smaller sizes. Is that really my size now?!

As a primary caregiver for someone else (my mother, now that my father-in-law has passed away), we can often tend to take care of everyone else's needs and health concerns before we take care of ourselves. By making healthy lifestyle changes and exercising regularly, I have found that the stress and tension that at times weighed so heavily on my shoulders, have been reduced exponentially. When I feel better, I am better able to tend to the needs of the ones under my care. It’s a Win-Win solution.

Thank you H3 for inspiring me to ‘run the good race!’

Sue Ellen Sherer; Rochester, NY

The Importance of Balanced Fitness

In January, I shared some insight on my personal journey back into fitness. Over the past couple of years, between pregnancies, my consistency has been... well, it just hasn't. I committed to a gym membership back in January and also signed up to run a 1/2 marathon in March. Since moving to Hilton Head in 2005, running has become one of my favorite hobbies. During my training for the race I participated in a few weeks ago, I couldn't help but wonder how hard I would be on myself the day of the race. With a pace about 2 minutes slower than my race pace was a few years ago (you runners know that is a significant difference) I was sure I wasn't going to be proud of my performance.

But you know what? That's not what happened. Instead of spending those 13 miles comparing where I was the last time I ran a 1/2 marathon, I began to truly acknowledge the change I've made over the past couple of months. At mile 10 I realized that my arms and upper body weren't tired. A couple of years ago when I took up running again without a strength training program, my back and arms would always fatigue before my legs or stamina. This was just the “ah-ha” experience I needed. When it comes to weight loss, I'm like everyone else - I initially gravitated to just focusing on cardio workouts. This race demonstrated on a more personal level how crucial it is to also focus on strength training, core strength, and even balance and flexibility for overall success. The running portion of my training played a significant role in my preparation, but now I see that my strength training and core routine was just, if not more significant.

If you are new to strength training, try this Body Sculpting routine. There are even more free fitness routines available right here on H3Daily.

Healthy Recipes: Egg Rolls and Sweet & Sour Sauce

INGREDIENTS:

 3 cups Cabbage, sliced

½ cup Mushrooms, sliced

¼ cup Green onions, sliced

1 tablesoon Chinese five spice

2 tablespoons Mirin

1 tablespoon Soy sauce

1 teaspoon Sesame oil

4 Spring roll wrappers                                                                                            

 PREPARATION:

• Preheat oven to 375˚F.


• Cut all vegetables.


• In a bowl, mix all ingredients except for the spring roll wrapper.


• In a large, hot sauté pan add sesame oil. Once the oil is hot, add vegetable mixture. Sauté until softened. Taste vegetable mixture to ensure seasoned to taste.


• Once ingredients are well mixed, place a 1/4 cup of the mixture at one corner of wrapper.


• Fold the corner where you placed ingredients over, holding ingredients in wrapper.


• Then bring both in sides over the folded corner and continue to roll.


• Seal end of wrapper with egg beaters or non-stick cooking spray.


• Bake until crispy for about 15-20 minutes.

 How to wrap into egg rolls:

Step 1: lay out wrapper       

Step 2: place ingredients in corner           

Step 3: fold corner over food

Step 4: bring in both sides of wrapper

Step 5: Continue to roll

 NUTRITION:

Serves: 4

Serving Size: 1 egg roll

Calories: 90

Fat Grams: 2

SWEET & SOUR SAUCE

INGREDIENTS:

1/3 cup Rice vinegar

4 Tablespoons Brown sugar

1 Tablespoon Ketchup

1 teaspoon Soy sauce (low sodium)

2 teaspoons Cornstarch mixed with 4 tsp. cold water

 PREPARATION: 

• Mix the vinegar, brown sugar, ketchup, and soy sauce and bring to a boil in a small pot. 


• After sauce comes to a boil, add the cornstarch and water mixture.


• Stir constantly and sauce will thicken as it continues to boil. 


• Once sauce is thickened, pull off heat and serve with your favorite dish!

 NUTRITION: 

Serves: 4

Serving Size: 1 ounce

Calories: 25

Fat grams: 0

Laughter is Good for your Health

Have you ever met someone who laughed at something childish and afterwards said, “I may be (fill in the blank) years old, but I will always be a child at heart!” Heck, maybe you are that person! Well, it turns out that this person is likely to live longer and experience a higher quality of life than the average adult. On average, the older we become the more serious we become about life. As a result, the average adult laughs only 15 times a day while children laugh an average of 400 times/day.

Some would argue that laughter is the best medicine. There is research suggesting that those who laugh more frequently typically:

• attract more friends,


• have healthier resting vitals,


• and feel happiness more often.

I think it is fair to say that quality of life could be measured based on how often one experiences happiness. When people laugh or smile, even when they do not feel especially happy, epinephrine and serotonin (feel good hormones) are released into the body and result in happy feelings.  Not only that, but when we laugh our breathing quickens. This exercises the diaphragm, neck, abdominals, face and shoulder muscles which causes increased oxygen consumption and has been shown to improve blood circulation and healing in the body. And if that is not enough, laughing also burns calories. Awesome! Professor William Fry at Stanford University reported that one hundred laughs burn approximately just as many calories as a ten minute session on a rowing machine.

One of the most incredible case studies on the healing effects of laughter is about a man named Norman Cousins. This man had a condition called ankylosing spondylitis. Ankylosing spondylitis is an arthritic condition that causes the vertebrae to fuse together causing a rigid and completely inflexible spine. Many doctors told him they could no longer help him and that he would live in excruciating pain before he died. Cousins then decided to rent every funny movie he could find, laughing as hard and loud as he could in order to live the rest of his life as happily as possible. After six months of inflicting constant laughter on himself, Norman amazed the doctors when they saw his condition had declined and eventually, disappeared. Norman Cousins had cured his life threatening disease with what seemed to only be using laughter therapy. This led to more research on laughter and the hormones associated with it. It was found that those who laugh more have an increased immune system. This is why, on average, happy people seem to rarely get sick and those who complain and are miserable seem to be ill more frequently.

So next time you hear something and are unsure if it is appropriate to laugh at, give yourself permission to laugh at it. After all, it can only help you live longer and healthier!

Please enjoy this video of true laughter! =D

What Did an Irish girl do on St. Patrick’s Day?

“May your pockets be heavy and your heart be light, may good luck pursue you each morning and night”

 

So now that ST. Patrick’s day is behind us I am proud to say that I did not succumb to temptation and drink green beer with friends like we were still in college – in fact I had decided weeks earlier that I would find a way to celebrate the holiday with a more grownup twist.

So with this rule firmly in place, I started searching for wines produced in Ireland, and low and behold YES Ireland does make wine.  Most of the vineyards are located around Cork in the southwest corner; unfortunately, the big brass did not want me travelling to Ireland to explore their viticulture so instead I called a friend.  Jason is from Ireland and he had his family send us some honey mead from Bunratty Castle.  This ancient Celtic beverage is simply honey wine and is simply delicious, also a perfect mood setter: think Celtic parties, pagan rituals, or wenches in taverns.

Next, I went to Spain. The northwest corner of the country is the autonomous region know as Galicia and there you will indeed find some lovely wines; including one of my FAVORITES, Albarino from the Rias-Biaxas region.  The land, the forests and even some of the houses are evocative of Ireland and Scotland in this region of Spain.  Until of course you see Roman ruins and lemon trees growing everywhere.  But when all your friends are sipping warm green beer on Sunday treat yourself to a crisp cool glass of Albarino, you may never drink Pinot Gringo again.

Next, a little closer to home there are a couple dozen wineries in the good ole USA that have strong Celtic ties – Firesteed vineyards in Washington, and Concannon and Plumpjack in California are among my favorites. The reds from all of them would be a dreamy pair with a traditional Shepherd’s pie or corn beef and cabbage.

But sometimes it has to be said that you can’t beat ‘em so you need to join them – in that case drink a beer – but don’t settle for the cheap keg stuff. Treat yourself to a beautiful handcrafted beer. If you like a crisp white wine try a wheat beer; if a fruity pinot noir is more your style then you’ll enjoy a lambec infused with fruit; and if you love sipping a big syrah try a smoky porter.  Ask questions; break out of your rut, try something new.

Oh so what did I actually end up imbibing for this most famous of all drinking holiday’s?  Green milk with my six year old daughter – but it felt very grown up.

Cheers and may you live as long as you want and never want as long as you live.

Friday Fun: Healthy Harmonies

Ever feel like you need a “pick me up” on Friday afternoons? With the addition of new team members Hilton Head Health is proud to announce the formation of a new musical group. Every Friday before our guests “Put it All Together” with nutrition guru Bob Wright, the Healthy Harmonies can be found busting jingles in the Calibogue room. It seemed to all start with the "Unwise, Better, Best" Diet Jingle and from there our guests wanted more. Ask and you shall receive the latest jingle from H3 Wellness Coach David Chesworth and Program Intern Brianna Friedt.

Practicing Happiness

It has been said that happiness is a state of mind. However, we have to allow our minds to choose happiness. We can try and do that by using a purely cognitive process, but very often it becomes virtually impossible to fix what is in our head with what is in our head. In other words, changing our behaviors can be equally impactful with creating our happiness as changing our thoughts. We can act ourselves into happiness. According to Chiara Fucarino of the self-improvement website, Positive Way, these are few things that happy people tend to do:

1.    They Don’t hold grudges.

Remember, harboring resentments is like drinking poison and expecting the other person to die. Holding a grudge has a lot of detrimental effects on your wellbeing, including increased depression, anxiety, and stress.

2. Treat everyone with kindness.

Did you know that it has been scientifically proven that being kind makes you happier? Every time you perform a selfless act, your brain produces serotonin, a hormone that eases tension and lifts your spirits. Not only that, but treating people with love, dignity, and respect also allows you to build stronger relationships.

3. See problems as challenges.

The word “problem” is never part of a happy person’s vocabulary. A problem is viewed as a drawback, a struggle, or an unstable situation while a challenge is viewed as something positive like an opportunity, a task, or a dare. Whenever you face an obstacle, try looking at it as a challenge.

4. Express gratitude for what they already have.

There’s a popular saying that goes something like this: “The happiest people don’t have the best of everything; they just make the best of everything they have.” You will have a deeper sense of contentment if you count your blessings instead of yearning for what you don’t have.

5. Dream big.

People who get into the habit of dreaming big are more likely to accomplish their goals than those who don’t. If you dare to dream big, your mind will put itself in a focused and positive state.

6. Don’t sweat the small stuff.

Happy people ask themselves, “Will this problem matter a year from now?” They understand that life’s too short to get worked up over trivial situations. Letting things roll off your back will definitely put you at ease to enjoy the more important things in life.

7. Speak well of others.

Being nice feels better than being mean. As fun as gossiping is, it usually leaves you feeling guilty and resentful. Saying nice things about other people encourages you to think positive, non-judgmental thoughts.

8. Never make excuses.

Benjamin Franklin once said, “He that is good for making excuses is seldom good for anything else.” Happy people don’t make excuses or blame others for their own failures in life. Instead, they own up to their mistakes and, by doing so, they proactively try to change for the better.

9. Get absorbed into the present.

Happy people don’t dwell on the past or worry about the future. They savor the present. They let themselves get immersed in whatever they’re doing at the moment. Stop and smell the roses.

10. Wake up at the same time every morning.

Have you noticed that a lot of successful people tend to be early risers? Waking up at the same time every morning stabilizes your circadian rhythm, increases productivity, and puts you in a calm and centered state.

11. Avoid social comparison.

Everyone works at his own pace, so why compare yourself to others? If you think you’re better than someone else, you gain an unhealthy sense of superiority. If you think someone else is better than you, you end up feeling bad about yourself. You’ll be happier if you focus on your own progress and praise others on theirs.

12. Choose friends wisely.

Misery loves company. That’s why it’s important to surround yourself with optimistic people who will encourage you to achieve your goals. The more positive energy you have around you, the better you will feel about yourself.

13. Never seek approval from others.

Happy people don’t care what others think of them. They follow their own hearts without letting naysayers discourage them. They understand that it’s impossible to please everyone. Listen to what people have to say, but never seek anyone’s approval but your own.

14. Take the time to listen.

Talk less; listen more. Listening keeps your mind open to others’ wisdoms and outlooks on the world. The more intensely you listen, the quieter your mind gets, and the more content you feel.

15. Nurture social relationships.

A lonely person is a miserable person. Happy people understand how important it is to have strong, healthy relationships. Always take the time to see and talk to your family, friends, or significant other.

16. Meditate.

Meditating silences your mind and helps you find inner peace. You don’t have to be a zen master to pull it off. Happy people know how to silence their minds anywhere and anytime they need to calm their nerves.

17. Eat well.

Junk food makes you sluggish, and it’s difficult to be happy when you’re in that kind of state. Everything you eat directly affects your body’s ability to produce hormones, which will dictate your moods, energy, and mental focus. Be sure to eat foods that will keep your mind and body in good shape.

18. Exercise.

Studies have shown that exercise raises happiness levels just as much as Zoloft does. Exercising also boosts your self-esteem and gives you a higher sense of self-accomplishment.

19. Live minimally.

Happy people rarely keep clutter around the house because they know that extra belongings weigh them down and make them feel overwhelmed and stressed out. Some studies have concluded that Europeans are a lot happier than Americans are, which is interesting because they live in smaller homes, drive simpler cars, and own fewer items.

20. Tell the truth.

Lying stresses you out, corrodes your self-esteem, and makes you unlikeable. The truth will set you free. Being honest improves your mental health and builds others’ trust in you. Always be truthful, and never apologize for it.

21. Establish personal control.

Happy people have the ability to choose their own destinies. They don’t let others tell them how they should live their lives. Being in complete control of one’s own life brings positive feelings and a great sense of self-worth.

22. Accept what cannot be changed.

Once you accept the fact that life is not fair, you’ll be more at peace with yourself. Instead of obsessing over how unfair life is, just focus on what you can control and change it for the better.

Ergonomics: Work Smarter Not Harder

from Bri Friedt, Program Intern Spring 2013

Did you know that right at this very moment ergonomics is affecting you? According to ergonomics.org; The term “ergonomics” is derived from two Greek words: “ergon,” meaning work, and “nomoi,” meaning natural laws. Ergonomists study human capabilities in relationship to work demands. Ergonomics allows us to work smarter, not harder. Whether you are working at a desk, walking around, standing, hauling and moving heavy items, or crouching down in hard to reach places, ergonomics can help protect your body and reduce some of the aches and pains of everyday life.

Use these ergonomics guidelines from the Unites States Department of Labor to ensure you’re practicing proper technique when doing everyday activities such as sitting, standing or lifting for long periods of time.

Sitting at a desk

1. Hands, wrists, and forearms are straight, in-line and roughly parallel to the floor.


2. Head is level, or bent slightly forward, forward facing, and balanced. Generally it is in-line with the torso.


3. Shoulders are relaxed and upper arms hang normally at the side of the body.


4. Elbows stay in close to the body and are bent between 90 and 120 degrees.


5. Feet are fully supported by the floor or a footrest may be used if the desk height is not adjustable.


6. Back is fully supported with appropriate lumbar support when sitting vertical or leaning back slightly.


7. Thighs and hips are supported by a well-padded seat and generally parallel to the floor.


8. Knees are about the same height as the hips with the feet slightly forward.

Regardless of how good your working posture is, working in the same posture or sitting still for prolonged periods is not healthy. You should change your working position frequently throughout the day in the following ways:

• Make small adjustments to your chair or backrest.


• Stretch your fingers, hands, arms, and torso.


• Stand up and walk around for a few minutes periodically.

Standing

1. Head up straight with chin tucked. Do not tilt head.


2. Stretch the top of your head toward the ceiling.


3. Earlobes in line with the middle of shoulders.


4. Keep shoulder blades back.


5. Keep knees straight but not locked back.


6. Tuck stomach in. Do not tilt pelvis forward or backward.


7. The arches in your feet should be supported by proper shoes.


8. Avoid standing in the same position for a long time. If possible, adjust the height of your work table to a comfortable level.

Lifting

If you must lift objects, do not try to lift objects that are awkward or are heavier than 30 pounds.

1. Before you lift a heavy object, make sure you have firm footing.


2. To pick up an object that is lower than the level of your waist, keep your back straight and bend at your knees and hips. Do not bend forward at the waist with your knees straight.


3. Stand with a wide stance close to the object you are trying to pick up and keep your feet firm on the ground. Tighten your stomach muscles and lift the object using your leg muscles. Straighten your knees in a steady motion. Don't jerk the object up to your body.


4. Stand completely upright without twisting. Always move your feet forward when lifting an object.


5. If you are lifting an object from a table, slide it to the edge to the table so that you can hold it close to your body. Bend your knees so that you are close to the object. Use your legs to lift the object and come to a standing position.


6. Avoid lifting heavy objects above waist level.


7. Hold packages close to your body with your arms bent. Keep your stomach muscles tight. Take small steps and go slowly.


8. To lower the object, place your feet as you did to lift, tighten stomach muscles and bend your hips and knees.

 

Healthy Recipes: Shrimp Po Boy Sliders

INGREDIENTS:
1 pound Shrimp, peeled, deveined, tail-removed
½ tablespoon Olive oil
1 Lemon, cut in half
2 teaspoon Old bay seasoning
1 Whole wheat baguette
1 cup Alfalfa sprouts
1 tablespoon Horseradish
½ cup Ketchup
¼ cup Low-fat mayonnaise

PREPARATION:
• Bring a large sauté pan to medium-high heat. Add olive oil.
• Add shrimp, old bay seasoning and lemon juice to the sauté pan. Then add both lemon halves.
• Allow shrimp to sear until it reaches an internal temperature of 145 or until it turns pink.
• Once shrimp is perfectly cooked, remove from pan and strain.
• Combine horseradish, ketchup and low-fat mayonnaise in a bowl to make a shrimp cocktail aioli.
• Build each sandwich with 1 tablespoons of shrimp cocktail aioli, 2 ounces of cooked shrimp, 1/4 cup alfalfa sprouts on 1/8 of whole wheat baguette.

NUTRITION:
Servings: 8
Serving Size: 1 Sandwich
Calories: 180
Fiber: 2 grams
Carbohydrates: 22 grams
Protein: 16 grams
Fat: 3.5 grams

Resistance to Change

I have been working at Hilton Head Health for about three and half years now and the one thing that I know about H3 is that things are always changing. A new pool in 2009, the Heavy A&E filming in 2010, Devin’s Dash, new Woodway Treadmills in 2011 and Lisette Cifaldi joining the H3 Family in 2012 (just to name a few). What has probably been the biggest change for me most recently is being named the Director of Fitness (a position I could have only dreamed of when I was an intern). It’s quite exciting when I take a look back at everything that’s happened in such a short time period.

I only think about these things now because the facility continues to evolve with many exciting changes taking place over the course of 2013. The point I would like to make today is that sometimes we have the tendency to look at change as a bad thing. What I am learning is that the most important thing about change is to expect it and embrace it. Through the changing times, Hilton Head Health has always remained a place to help others change their lives. At the end of the day, I am grateful to simply be a part of it.

With that said, have you ever felt like you’ve been resistant to change? Ever catch yourself saying one of the following?

1. I’m losing control – change interferes with our territory. We get comfortable with the control of situations and responsibilities. As I’ve mentioned in goal setting, people are motivated by autonomy (the desire to direct their own lives). The fact of the matter is when there’s a change we feel like we’re not the directors.


2. Geez, everything is different – humans are creatures of habit and change throws the creature off. It makes us think and operate differently. “Automatic” is what everyone is looking for in life. We want consistency so change makes us uncomfortable. The only day that is the same was yesterday; when things are different we have to embrace it.


3. This is going to be more work – is it really going to be more work? Will you have the same thoughts one year later? Human nature is to dismiss the things that don’t come easy but at the end of the day, typically, where there is little struggle there is little reward.

Friday Fitness: 3 Healthy St. Patrick’s Day Activities

1. Join a Shamrock run:  Visit Active.com to sign-up for a St. Patrick’s Day Shamrock run.  Make sure to suit up in green, the more outlandish the better.  If you can’t make it out to a 5k celebration then try taking a stroll around the neighborhood searching for that perfect green clover. 


2. Add some spinach to your morning smoothie.  My favorite combination is orange juice, frozen raspberries and blueberries, bananas, plain yogurt, ice and a handful of spinach.  You can barely taste the spinach, but the green tint in your morning brew will get you in the mood.  Or, eat the rainbow (not the skittles version).  See how many different color fruits and vegetables you can eat and make it a competition.  Have each member of your family track theirs and see who wins! 


3. Join in the Irish dancing!  Catch up on your moves in the video below, then join the dancers in your local parade as they march by.

Sleep: A Luxury or a Necessity?

I have written about sleep and the consequences of sleep deprivation in a couple of previous posts but recently there were three new studies about sleep and its influence on health that  I thought would be worth sharing with you.

The first adds strength to the relationship between sleep deprivation and weight gain. Researchers at the University of Colorado closely monitored 16 young, healthy adults for two weeks in a very controlled environment. At first, all participants were allowed to sleep up to nine hours a night for 3 nights and were provided the right amount of calories to maintain their weight. The participants were then divided into two groups, one that was allowed to sleep up to nine hours and the other was restricted to five hours. After five days they switched. Both groups were offered larger meals and snacks including fruit, yogurt, ice cream and potato chips. They found that even though those sleeping 5 hours burned 5% more calories, they consumed enough extra calories to gain an average of almost two extra pounds.

The second study is actually a poll conducted by the National Sleep Foundation. The results of the poll challenged a long held belief about sleep and exercise. First of all, the results of the poll did confirm the basic belief that those who exercise regularly sleep better. David Cloud, CEO of the National Sleep Foundation, summarized the results by saying, “Exercise is great for sleep.” Those who got light, moderate or vigorous exercise were much more likely to report that they got a good night sleep every night or most nights than those who didn’t exercise. But conventional wisdom has been that exercise just before going to bed might stimulate your metabolism, “rev you up” and make it difficult to fall asleep. The results of the poll, however, suggest that exercise, including brisk exercise, even shortly before bed time improves sleep. So as you have no doubt heard here many times before, any exercise, at any time, is better than no exercise.

The third study might prove to be one of the most significant studies ever done looking at the relationship between sleep and health. What has been clearly established is that sleep deprivation is bad for our health. What this study focused on is why. The study published in the Proceedings of the National Academy of Sciences, found that sleeping less than six hours a night will affect the activity of up to 700 different genes, genes that control or influence metabolism, inflammation, immunity and stress. To learn more about the findings of this important new study check out this video.



We can no longer afford to think of sleep as a luxury, it is time to give sleep its due as an essential health behavior having as big or bigger an impact on health as eating right and exercise.

When We Eat Matters - Infographic

Recently, I have found myself skipping breakfast and eating later in the day. I'm not sure if it's the time change, but for some reason I just haven't been hungry in the mornings. I know that breakfast is important but why?  

If you're doing the 365 Health Challenge posted in the H3 newsletter this month, you already know that breakfast actually "breaks the fast" after a full night's sleep. It provides a jumpstart to our day by boosting energy levels, concentration and mood. 

Eating breakfast is also a habit seen in many successful weight managers. If you need even more proof of the benefits of breakfast, check out the infographic below from Massive Health.

Five Fruitful Years

Today, as I embark upon my new journey, I hold open space in my heart for utmost gratitude.  In this moment I’d like to recognize and acknowledge what a gift the past five years have been. Not only for myself, but also those who surround me. 



I want to take a moment to thank each and every one of you for making my time at Hilton Head Health simply unmatched. I am extremely blessed to have held such a rewarding position. As each and every single one of you have shaped me into the person I am today. 



As a teacher, leader, and motivator you have helped me create art—many, many masterpieces that are beautifully unique and of which can never be recreated.



 

The memories, the shared journeys, the lights I have re-sparked and those that are constantly re-sparking mine will always hold a special place in my heart.



 

Remember, “There is no beginning or end to your dreams or plans. Life is a journey from moment to moment. Live each moment to the fullest”.  



 

And that, my H3 friends and family, I have done. Thank you for five fruitful and heartful years. Now as my dreams and plans take flight and my journey continues I shall follow my desire to open my heart and excitingly embrace all the new moments to come!



 

With much respect, love and light to all.

Namaste,

Amber

Healthy Recipe: Avocado Ice Cream

If you're looking for a green recipe to make in honor of St. Patrick's Day, you'll love this Avocado Ice Cream!

INGREDIENTS:

3 Avocados, ripe

2/3 cup Granulated sugar

1 cup Nonfat Greek yogurt

1 cup Nonfat Half-and-Half

1 Lemon, squeezed

1 teaspoon Vanilla extract

¼ teaspoon Salt

PREPARATION:

• Combine all ingredients in a food processor and blend until very smooth.


• Transfer to an ice cream machine and follow manufacturer’s directions.


• Serve immediately for soft ice cream or transfer to the freezer for 2-4 hours.

Chef’s Note: This ice cream will harden in freezer. Consume right away or let sit before serving if stored in the freezer.

Serves: 24

Serving Size: 1/4 cup

Calories: 70

Re-Creation Through Recreation

from Alex Santa, Guest Services Intern Spring 2013

What motivated you at H3? Maybe it was the group classes, catching up with friends on a Thermal Walk™, or running a 5k for the first time in an unfamiliar wilderness. Whatever the case, you chose to enjoy your experience while being physically active.

Continuing these amazing feelings of confidence and self worth can also be felt outside of Hilton Head Health. Personally, I find it difficult to maintain a strict 1200 meal plan, prepare three gourmet meals daily, make time for at least one cardio group exercise and strength train every day. Consistency between H3 life and home life can be a challenge, but recreation is one area that everyone can control.

Finding things that you enjoy that happen to also be active calorie burning workouts will become part of your life with little force. Here are some tips that can make transitioning into a more enjoyable active leisure regime possible.

• Find a walking partner or support team. Friends and chatting help pass the time and create a more enjoyable duty.


• Challenge yourself through recreation. Set a goal and build your way up.  


• Create a goal that appeals to your interests but requires a commitment. Examples may include the following;




• Hike a new nature trail each week. Collect the trail maps and log your distance.


• Participate in a 5k each month. Record your time on the runner number banner and seek improvement with each consecutive race.


• Try a new sport or activity each weekend that involves healthy movement; kayaking, paddle boarding, Frisbee golf, trampoline jumping etc.




• Organize and design your personal activity pyramid. Choose activities that excite you. Visual reminders are an excellent tool for picturing your goals.

 

Supplements vs. Whole Foods

Nutrition in a pill? Wouldn’t life be so easy if we could jam all of our nutrients into a few pills a day and eat whatever we want without paying the negative consequences? Does it sound too good to be true? It is!

Supplements are beneficial to the diet, in a manner of filling in the missing nutrients of your day. However, depending only on a multivitamin or other vitamin will leave your body feeling neglected of great nutrition. Supplements are not meant to replace whole foods because they do not replicate all of the nutrients and benefits of whole foods.

Whole foods offer three main benefits that supplements lack:

• Dietary Fiber can help prevent heart disease, type 2 diabetes and manage constipation. Whole foods that provide dietary fiber include: fruits, vegetables, legumes and whole grains.


• Superior Nutrition is found in whole foods. Whole foods are complex, containing a variety of micronutrients that your body needs-not just the advertised ones on the bottle of a supplement. An orange, for example, provides vitamin C plus some beta carotene, calcium and other nutrients. A vitamin C supplement lacks these other micronutrients.


• Protective Substances are found in whole foods. Fruits and vegetables contain protective substances called phytochemicals, which may help prevent heart disease, cancer, diabetes and high blood pressure.

So now what? If you are generally eating a nutrition plan high in a variety of fruits, vegetables, whole grains, lean meat, fish and low-fat dairy products, most likely you don’t need supplements.

Eat and love your whole foods!

Friday Fitness: Take Your Workout to the Next Level

from Tad Daymil, Program Intern Spring 2013

Are you in the same boat as many people and bored with ordinary resistance training and cardio? Trying to think of ways to mix it up and add some new excitement to your workout?  Well this idea might be just what the doctor ordered.  I like to train with a circuit workout in order to maximize my caloric burn in the gym.  It is a simple way to keep things flowing, help save time, target the entire body, and utilize the main three energy pathways to increase calorie expenditure. 

Essentially, you’re going to break up a workout into 2-3 sets comprised of lower body and upper body resistance followed by a 20-30 second sprint interval.  This technique allows you to keep your heart rate (HR) up while working various parts of the body. 

Start by completing a lower body exercise for the desired number of repetitions; then an upper body exercise immediately followed by the reciprocal upper body motion; and finally complete your sprint interval.  After this entire “set” rest for 60 seconds and repeat the whole circuit 2-3 times.  Mix up the workouts by switching the exercises you do each time.  You’ll find maximum benefits are achieved, speed will slowly increase, muscle imbalances are prevented, and the heart will get stronger and be able to handle greater cardio loads.

Watch this video for a sample circuit training routine or use this chart below to create your own custom circuit workout. 


 

Choose exercises from each column; perform each exercise to the number or reps you feel comfortable doing; once you have completed one set of each exercise, rest for 60 seconds and start again; complete the circuit 2-3 times.

Lower Body (Choose 3 exercises from this column)	Upper Body (Choose 3 exercises from this column)	Cardio (Choose 1 exercise from this column)
Squat (8-20 reps)	Fitball chest fly (8-20 reps)	Wind Sprints (20-30 seconds)
Hamstring curl (8-20 reps)	Bent over row (8-20 reps)	High knees (20-30 seconds)
Step-ups (8-20 reps/leg)	Seated Row (8-20 reps)	Jump rope (20-30 seconds)
Hip bridge (8-20 reps/leg)	Pull-up (8-20 reps)	Burpies/ Up downs (20-30 seconds)
Push backs (8-20 reps)	Shoulder Press (8-20 reps)	Back Pedal (20-30 seconds or one lap)
Push press (8-20 reps)	Lateral and front deltoid raise (8-20 reps/arm)	Plyo Box Jumps (20-30 seconds)
Hanging leg raises (8-20 reps)	Reverse Fly’s (8-20 reps)	Grapevine through Agility ladder (20- 30 seconds)
Calf raises (8-20 reps/leg)	Chest Press (8-20 reps)	Swim (50m max speed)

 

 

Women's Life Expectancy Goes Down - What Now?

According to a recent study, the life expectancy for some populations in US women have gone down. The most significant changes were noticed in rural counties in the South and West. Some experts are blaming smoking, obesity and lower education, but more research is needed to label the trend. Researchers are curious about these changes as it relates to the trend in longevity for men, which seems to be growing at a different rate.

At H3, we are much less concerned about life expectancy than we are about quality of life. Forget life expectancy, how can you live your life to the fullest each and every day? Take care of you body because you get more OUT of life, not more OF life!

Ladies, check out how to live better (and likely live longer) with these tips from Bob Wright.

10 Tips for Beating the Winter Blues

My nine-year-old daughter, Delany, said to me this weekend, “Mommy, I wish winter were over.” Although living in Hilton Head doesn’t really provide a good reason to dislike winter, I agree with Delany. It’s not the cold that is becoming tiresome as much as it is the overcast skies, copious rain, and long, dark days.

About this time last year I wrote a blog on Seasonal Affective Disorder (SAD). SAD is characterized by the development of a mild depression, or worsening depression, related to changes in the seasons. It is primarily associated with the winter months because of the decrease in exposure to sunlight. However, you don’t need a diagnosable depression to experience the winter blues.

As Delany expressed her wish I heard her speaking my truth…I have the winter blues. Bummer. Not one to slide easily into gloominess, I quickly searched the internet for strategies and tips that help do away with winter doldrums. Here are a few that sound promising:

1. Change your light bulbs! Florescent compact bulbs can actually change the levels of melatonin in your brain, inhibiting depression. You might also try full spectrum light bulbs like Blues Buster bulbs, which produce a light similar to natural sunlight and cost about $7 a bulb.


2. Peppermint oil can help with sadness and depression by giving you a surge of energy. Keep some in your pocket or purse and take a whiff from time to time. Ahhhhhh!


3. Laugh more! Laughter has shown to both improve depressed mood as well as produce resiliency against stress. When was the last time you purposively set out to make yourself laugh?


4. Spice things up! Chili peppers contain capsaicin which has been shown to boosts energy and can enhance circulation.


5. Fresh flowers. Fragrant flowers let a bit of spring into you house or office. They also offer a burst of color which can improve your mood.


6. Let the sunshine in! Keep the shades open and flood your home with sunlight.


7. Massage it out. If you were looking for an excuse to book a massage, look no further. Massage can be as effective in treating depression as talk therapy. Massage decreases stress hormones while increasing serotonin levels.


8. Have an extra cup of Joe. Good news for coffee drinkers: a recent analysisof data from the Nurses' Health Study found that women who drank more than four cups of coffee a day had a 20% lower risk of depression than women who drank less. Starbucks here I come!


9. Warm the Sole. Heated insoles from ThermaCELL are designed to help keep your toes warm and make outdoor activities more enjoyable on cold winter days. A wireless remote-control allows you to adjust the heat to a desired temperature. Now that will put a spring in your step.


10. Last, but not least…EXERCISE! In addition to the myriad of physical benefits, exercise reduces stress, wards off anxiety and feelings of depression, boosts self-esteem and improves sleep. Exercise alone can be the antidote to the winter blues!

Get H3 Inspired: Stephanie Sifrit

[caption id="attachment_9664" align="alignright" width="200" caption="Stephanie Before"][/caption]

 

[caption id="attachment_9665" align="alignright" width="200" caption="Stephanie After"][/caption]

The Light Bulb

One day, I found myself talking among friends telling them I still had the “baby weight” to lose. My friend asked, “How old is your baby?” I said, “three years.” I look back on that and think “Wow! What a bad excuse!” When my little three-year-old turned ten, I was still in the same condition. I found myself crying, feeling loathsome, and insecure. I desperately needed a push start on healthier living, so I committed one month of my life to Hilton Head Health (H3).

The Decision

Planning to spend one month away from my family took some organization. I made my reservation and had sixty days to prepare. The big problem I faced was in those sixty days I kept second-guessing my decision. I kept thinking, “I can’t do this!” “This is insane!” On and on I went with more excuses as to why I couldn’t take care of myself and had to be a good mom and put everyone else before myself. The major dilemma to those rationalizations is an unhealthy mom is not a good provider, example, or encouragement to her children. Therefore, I carried on with my plan, packed my car, including my bicycle, and headed out to a new goal: a new me!

The Right Environment

I have never been so comfortable in a new environment, among strangers, than when I was at H3. From the moment I got there, (wow, I can still smell the lobby, and it makes me smile) I was engaged in being a better me. The whole environment marinates in success. The H3 routine was rigorous but not too much. I woke up at 6 am every morning to join the group for the beach walk. What a magnificent way to start a day of better living. Next came breakfast and a thermo-walk. How I miss those! Seriously! Everyone gets up from the table and walks down to the “reflector tree.” It’s a parade of your newest and best friends working together to be healthier people. That feeling is at the core of the H3 experience; you are never on this journey by yourself. There is always someone beside you edging you along and keeping you focused on your goal.

The New Beginning

With the help of Hilton Head Health, I managed to lose almost 30 pounds. Although my weight still fluctuates, I know it’s time to get back in H3 mode when I go outside of my comfort range.  H3 teaches you how to make “good, better, [and the] best” of choices out on your own. You learn skills to help you stay focused. You breathe in new life and become a better you. I kid you not; just writing this letter reminds me of the “best” choice I made: going to Hilton Head Health.

Stephanie Sifrit; Bradenton, FL

Healthy Recipes: Teriyaki Sauce

INGREDIENTS:
¼ cup Low-sodium Soy Sauce
¼ cup Mirin (Rice Wine Vinegar)
2 Tablespoons Sugar

PREPARATION:
• In a medium sauce pan, over medium heat, combine soy sauce, Mirin and sugar.
• Cook until the sugar is dissolved.
• Pour sauce into an air tight container or over your favorite dish.

Number of servings: 4

Serving Size: 2 ounces

Calories: 40

Fat: 0 grams

Calories Count

True or False: If you eat healthy foods and exercise every day, you will lose weight.

This is a trick question, because it can be either true or false. When we eliminate unwise foods and concentrate on nutrition, our health is bound to improve. But sometimes portion sizes and preparation methods can keep us stuck at the same place on the scale.

When coaching clients come to me in a state of frustration because they are “doing everything right but not losing weight,” my first question is, “Have you added up your calories?” Often the answer is no. When these same clients take a hard look at the numbers, they are usually surprised to learn that they are a) taking in just enough to maintain their current weight or b) taking in more than they need, in which case they are actually gaining weight. The reality is, to lose one pound per week, we must create a 3,500-calorie deficit—in other words, consume 500 calories less per day than our body needs to maintain its current weight.

Whether you are Jethro Bodine or Albert Einstein, my bet is that you aren’t a good estimator when it comes to calories in and out. It’s just too easy to rationalize away a few hundred extras by overestimating calories burned and underestimating intake. But no matter how you justify them in your head, your body’s internal calculator will not be fooled. So what’s the solution?

In a recent study published in the American Journal of Preventive Medicine, researchers confirmed that keeping a detailed account of what you eat and drink is a powerful weight-loss tool. The six-month study involving 1,685 middle-aged men and women found that those who kept such a diary lost about twice as much weight as those who did not.

Today, a number of Web-based weight-loss applications such as Lose It, Spark People, My Fitness Pal and others can be integrated with your computer and all of your smart devices. These programs allow you to log food intake and exercise, set and track goals, interact with others who share similar goals, and more. This is a fabulous way to begin your journey towards a healthier lifestyle, and I highly recommend it. Even if you are not a techie, these programs are easy enough to use and make calorie counting convenient. As an added bonus, many of them are free!

If the thought of keeping an electronic journal is unattractive or overwhelming, I encourage you to find a way to be accountable that suits your lifestyle—use a pocketsize notebook, diary, sticky pad, calendar, or voice recorder. Over time, you will notice behavior patterns and habits that you may want to adjust.

This doesn’t mean that you have to write down everything you eat forever. The long-term objective is to gain enough awareness and knowledge to make healthy choices more intuitively. By doing the math now, you will gain confidence in your ability to make daily decisions that support your health goals.

Fitness Friday: Does Exercise Influence Nutrition Choices?

Sometimes we equate the amount of exercise we do to the amount of food we can eat. We’ll often catch ourselves saying, man I really “worked up quite an appetite.” Do you think that’s true? Did you really work up an appetite?

Here’s another question, what are your food choices like on the days that you don’t exercise? I think for a lot people, myself included, exercising first thing in the morning sets the day. It seems exercising in the morning promotes healthier choices through the day.

New research out of Brigham Young University shows that 45 minutes of moderate to vigorous exercise in the morning actually reduces a person’s motivation for food.

The study, published online, in the Fall 2012 issue of Medicine & Science in Sports & Exercise, measured the food motivation of 18 normal weight women and 17 clinically obese women over two separate days.  The first day the woman exercised and were then shown images of 120 plated meals and 120 flowers (the control group). What they were measuring was increased neural activity. A week later they performed the same test without the exercise. What they found is that out of all 35 women, the response to the food pictures decreased after the workout day in comparison to their response on a day without exercise.  

Test for yourself… check your food log on the days you don’t exercise and see if you find a pattern.  


Citation: BYU study says exercise may reduce motivation for food. Brigham Young University. September 2012. March 2013.