Thermal Walks Decrease the Risk of Developing Diabetes

If you have been to H3 within the past 25 years, you know what Thermal Walks are. We have been promoting them since then as pleasant and effective way to increase walking and boost metabolism. Thermal walks are leisurely to moderate paced 10 – 20 minute walks taken shortly after finishing a meal. A new study published in the journal Diabetes Care suggests that taking a short walk after a meal might also help to reduce the risk of developing diabetes. The study found that for older (average age of 71) adults with prediabetes,  a moderately paced 15 minute walk after each meal worked as well at regulating blood glucose as one 45 minute walk a day. (previous studies had confirmed the beneficial effects on blood sugar that regular moderate daily walking of 30 – 45 minutes a day provides). That’s important because some  older folks find it difficult to walk for 30 – 45 minutes at a time.

Loretta DiPietro, the study’s lead author and chairman of the department of exercise science at George Washington University School of Public Health and Health services commented in the USA Today that walking after a meal “really blunts the rise in blood sugar”.   The study also found that since for most, the dinner meal is the largest meal, causing the greatest rise in blood sugar,  walking after it most effective time to influence blood sugar levels.  Blood sugars tend to rise after dinner and throughout the night in those who are inactive and may stay elevated until the next morning.

While a very well designed and controlled study it only had 10 subjects, so the results need to be confirmed by a larger study. But no need for you to wait for confirmation. Just keep doing those Thermals and may help manage your blood sugar while you burn a few calories and boost your metabolism.

Wellness Wednesday: Lifestyle Trumps Genetics

Have you ever read something, heard someone speak on a topic, had the information, but for some reason the knowledge didn’t particularly impact you all that much? Then, a month or even a year later you hear it again and the proverbial lightning bolt strikes as an AHA moment is born.

I read about epigenetics in Dr. Pamela Peeke’s book, The Hunger Fix, almost a year ago. The Hunger Fix provides a great introduction to the problem of food addiction from both a scientific and behavioral perspective. I frequently recommend the book to my clients. The funny thing is however, her very well-written section on epigenetics didn’t really leave a lasting impression on me -- until I heard her speak at a conference I attended last week. Lightning bolt! AHA!

The prefix “epi” means above or on. Simply defined, epigentics is the study of changes in gene activity that do not involve modifications to the actual genome, or genetic code, because the changes occur on top of the genome. It is a quest to understand why some genes turn off and some turn on, as well as why some genes whisper and some genes yell, even though the gene itself doesn’t change in any way.

At this point, you might be scratching your head a bit wondering where my lightning bolt came from. Wait for it…wait for it. This is the thing, if I am genetically predisposed to obesity or addiction, the way I live can either make those genes louder, or silence them altogether. The way I live can enliven the gene or suppress it. Thus, I can create my own suffering or I can shut the possibility down just through some choices I make in lifestyle and perhaps environment. As Bob Wright so eloquently says, “Lifestyle trumps genetics.” In other words, my genes do not determine my destiny. I have the power to alter the expression of my genes by changing what happens on top of them.

Here’s how it works. We have billions of cells in our body and every cell has the exact same DNA, or genetic code. Your heart cells also have the genes for a liver cell, a skin cell, eye cell, lung cell, tongue cell…you get the picture. There is potential for serious identity issues if your heart cell doesn’t know how to just be a heart cell, right? Enter methyl groups. Methyl groups are organic compounds that bond to the genome and instruct them on how to express themselves. They bond differently to different cells so their instructions for expression are different. For instance, when a methyl group bonds to a skin cell, it tells the genome to say, “Hey, I’m a skill cell” while silencing the liver and heart genes.

The second part of this process involves proteins called histones. Histones coil around the genome and determine how much the gene expresses itself. You can think of methyl groups as a switch and histones as a dial. Histones wound tightly around the genome cause the gene to be expressed less, while loosely wound histones cause the gene to express more. Remember, these histones as well as the methyl groups don’t actually reside within the genome, but rather sit on top of it. Therefore, they influence the way your genes are expressed without actually altering the gene.

Why is this exciting to me? Dr. Peeke explains it well. She refers to histones as genetic referees, “scanning every action you take and choice you make, switching the message that a particular gene will deliver to the rest of the body. Eat junk food and your genetic “speech” or expression changes, resulting in a whole cascade of biological changes, including increased body inflammatory processes. Eat an apple and histones order the gene to start a different cascade, resulting in improved immune function.” Dr. Peeke says that the goal is to have happy histones.

This is some powerful stuff people and we are going to hear a lot more about it in the upcoming years. The way we live and the choices we make have the capacity to change our genetic expression. We don’t have to be slaves to unfortunate heredity. We have the power to influence our bodies and mind on the most basic and profound level…the genetic level.

To learn more about this burgeoning area of scientific research, watch the attached video or visit some of the links below.

http://theweek.com/article/index/238907/epigenetics-how-our-experiences-affect-our-offspring

http://www.virlab.virginia.edu/nanoscience_class/lecture_notes/Lecture_8_Materials/Epigenetics%20-%20Why%20Your%20DNA%20Isnt%20Your%20Destiny%20-%20TIME.pdf

Becoming a Morning Person

From Becca Hamm, Summer Intern 2013

 

Every now and then, maybe sometimes more than we would like, we all need a little help to get motivated for the day. We’ve all heard the saying “The early bird gets the worm”, but are there really any advantages to getting a kick start to your day? Not only are there advantages, but a significant amount of scientific research supports the early riser routines, especially ones who incorporate exercise in the morning.

According to Dr. N.N. Khanna, Senior Interventional Cardiologist at Apollo Hospitals, due to the high secretion of catecholamines in the morning, which increase blood pressure and the likelihood of blood clotting, waking up early and working out can help reduce blood pressure, stress levels, and the risk of cardiac arrest and stoke. Dr. Sameer Srivastava, Associate Director of Non Invasive Cardiology, also states “People who work out in the morning are happy people, because morning workouts produce endorphins, which are stress busters”. It is also suggested that breathing exercises in the morning will help you stay relaxed and keep those stress levels down.

Not only has research found that earlier risers are more motivated and nicer to be around in the morning, they’re also happier, healthier, and more self-satisfied than others who tend to sleep in. Exercising may not always be an option in the morning, but here are a few tips to still help you get a jump start to your day! Pay attention to your five senses and become present as you awaken to enjoy yet another beautiful day!

The Moment You Wake Up: It starts from the second the alarm goes off. Instead of waking up to a constant beeping noise blaring in your ears, studies have found that a clock that gradually wakes you up with a softer tune or peaceful music, can help lower the heart rate and slowly wake you up.

Give Yourself a Pep Talk: Many of us dread the alarm clock in the morning because it reminds us of all the obligations we have for the day. Before you even get out of bed and start reminding yourself of all the things you have to do, rephrase it into what you get to do. Stay positive and look forward to what the day will bring!

Learn To Love The Sunshine: One of the most powerful things to force your body to awaken in the morning is the natural sunlight. Try to place your bed near a large window with thin blinds to slowly wake your body with the morning light. Take a few slow, deep breathes and be ready to conquer the day!

While You Get Ready: To help you get energized before you head out the door, use a citrus scent in a shampoo or soap, that has lemon, orange, or grapefruit. This will help being in touch with your senses and become more present.

Bring On The Protein: You already know what is going to be said next... “Breakfast is the most important meal of the day.” After sleeping all night, our metabolism and blood sugars are at its lowest, so be sure to fuel up your body! Think of a breakfast for champions meal and incorporate a protein along with colorful fruits, vegetables, and a whole grain into your morning.

Before Going To Bed: Have an hour before you go to bed be devoted to “unwind period”. Try to stay away from the electronics or another other obligations you might have for the next day to give your body a chance to slow down and enjoy a night of rest!

Healthy Recipes: Mango Breeze

This is a special summer drink that really quenches your thirst and spices up your summer drinking.  Using a variety of fruits offers a variety of flavors and vitamins.  You can change this up and add orange juice concentrate as well along with a little vanilla extract; it’s like a mango orange dreamsicle!

 

INGREDIENTS:

 2 cups             Mango, frozen concentrate

2 gallons          Water

4 cups             Splenda

PREPARATION:

•  In large pitcher, place all ingredients.


• Stir until well incorporated


• Let sit for an hour in refrigerator


• Serve with fresh fruit in individual glasses for garnish

NUTRITION:

Serves:                       32

Serving Size:             8 ounces

Total Calories:          20

 

 

 

Fitness Friday: Michael Brams Success Story (Brams the Man)

There have been many people who have walked through the doors of Hilton Head Health and have gone home successful. Today, June 14^th, 2013 marks the day that one of our guests, Michael Brams, has achieved his goal weight. After 7 weeks of H3 dedication in the fall of 2012 combined with 12 weeks of H3 dedication in the Spring/Summer of 2013, (75+ lbs later), Michael Brams says he is “feeling and looking the best I’ve felt since high school”. Michael took full advantage of the program; diligently following the meal plan, taking several fitness classes a day, signing up for personal trainings, cooking lessons, one on one nutrition consults, and learning as much as he possibly could in order to apply these healthy habits for when he goes back home. As a Fitness Specialist here, I am thrilled to show off some of the amazing accomplishments Michael has made during his time here. Please enjoy the video that does just that! =D

Going Nuts about Nuts!

How in the world do you incorporate nuts into your day to day without over doing it?  I personally could eat cashews by the container, but as a chef and nutritionist I know that is not a good practice.  Here is what you do, incorporate your favorite nut into your fresh salads, into a rice pilaf to give it some crunch or even better yet, chop up macadamia nuts or pecans and crust Salmon, chicken, pork tenderloin or any white flaky fish.  Typically so it doesn’t look like a sad amount of nuts mix in some panko bread crumbs and seasoning to aid in the total coverage area, You only need to coat one side. You can’t see the other side anyway!  Look for our recipes on line with macadamia coconut crusted mahi mahi, or our pecan and panko crusted fresh catch!

As for those salads, some mixed greens, cucumbers, red onions, walnuts, feta cheese, dried cranberries, chopped grilled chicken breast and a balsamic glaze is like a party in your mouth.  There is so much flavor, crunch, zest, and shoot it’s actually really filling.  Maybe you want to make a cabbage salad with thai peanut dressing and add a few peanuts!  Remember though you need to measure them out!

If you are a nut snacker, like my buddy Lindsay Martin, then you need snack size Zip Lock bags to portion out those nuts.  If you put them in a regular size baggie, you will be disappointed and think that bag is half empty.  Perception in the food world is everything so make sure you trick yourself thinking it’s the perfect little amount to give your salad, rice, or protein a little more love.  Grilling is fun but sometimes it’s nice to roast a piece of fish where it’s crunchy, and perfectly cooked and you can still put a salsa on it.  As a matter of fact for dinner tonight at H3 we are having Macadamia and Coconut crusted Grouper with a Roasted red pepper and pineapple salsa!  Go Nuts, but be aware on their caloric density!

Wellness Wednesday: POWER OF PERCEPTION

What is perception?  A simple way to describe perception is the way we think about or understand someone or something.  Once we understand or believe a certain way about that something or someone.   THEN, what we do with that information is what matters.   Think about the handshake.  It is part of the first impression… if the shake is limp it may send a message of disinterest or lack of confidence while a squeeze-until-it-hurts handshake comes across as dominate and lets just be honest… downright painful.  One’s natural reaction to the “hand-breaker” may be intimidation, avoidance, fear, etc.

Since being at H3, one thing that I have learned in regards to perceptions is context is everything.   Remember when you have come to Hilton Head Health… perhaps your intention of coming was to lose weight and improve your physical fitness while focusing on yourself for the first time in years.  The day-to-day offerings, lectures and classes here speak volumes in how you may perceive weight loss, fitness and future food choices.  A few examples:

• We serve our main meals on a 10-inch plate (smaller than what you would regularly find).  The intention is to visually satisfy you by filling the plate with healthy portions of whole foods.  In turn, you go home and purchase the 10-inch plate and actually use it.


• You hear Lisette speak about sugar and its negative side effects on the brain and downward spiral of unhealthy food choices—this basic understanding may motivate you to go home and throw out all of your 24-packs of soda, yes…even the diet varieties.


• Our daily metabomeals/snacks are not focused on energy bars, juices, or processed foods.  We want to send the message that it is better to stick with whole foods.


• We now offer 25-minute high intensity fitness classes.  Why?? We want you to recognize and understand that getting in at least 25-30 minutes of moderate to high physical activity is a great thing.

To sum things up, I want you to think about your personal perceptions and how you understand what is going on in your home, work and social life.  How do you perceive yourself?  Are you in denial about unhealthy behaviors such as eating in the middle of the night?  Are you avoiding exercise because you don’t believe you can do it? Are you following a particular fad diet because you perceive it as the answer to your weight loss journey?  If you have been to Hilton Head Health before, now is the time to re-engage what you learned.  You have what it takes.  We believe in you and want you to succeed at home.  We believe you all give the perfect handshake :)