Evening Exercise Will Not Affect Slumber

People who exercise regularly plan the timing of their workouts based on their work schedule, kids, social engagements, level of exhaustion etc. Time of day has frequently played a factor in creating an exercise regimen; people try to squeeze workouts in during lunch, before work, and after work, depending on a host of issues in their lives. Many exercisers have been hesitant to start working out too late in the evening, since it is commonly recommended to avoid exercising before bed because it may affect sleep patterns. However, a new study found that individuals who exercised in the evening reported sleeping just as well as those who did not exercise before bed. However, people who exercised in the morning reported the best sleep, so the timing of exercise may still play a factor in slumber. Everyone is different, so trial and error is important to determine what works best for you.

Acne Linked to Diet

It seems the old adage “You are what you eat,” has even more merit.  New research published in The Journal of the Academy of Nutrition and Dietetics has linked a high glycemic diet and dairy products to acne. Acne, which affects 17 million Americans – especially adolescents and young adults – can be socially debilitating. It may cause depression, social withdrawal, and negatively impact quality of life.  Recently, food was not thought to have an impact acne, but two recent studies have shown that frequent dairy products and foods with a high glycemic load aggravate, but not cause, the condition.  The glycemic load is how much a particular food will raise a person’s blood sugar after eating it; basically, it is how much carbohydrate is in the food and how much each gram of the food raises blood sugar.  Once again, this study shows how what we eat impacts our health and well being. It is important to become educated and eat properly to be the best you can be!

Longevity Tied to Eating and Sleeping

We all want to live a long, healthy and productive life; however, the majority of Americans knowingly engage in behaviors that do not promote a longer life.  Most of the country is obese, sedentary, stressed, and eats poorly.  A new study in the Journal of the American  College of Nutrition showed that men live longer with good sleep patterns, but women only live longer if they combine good sleep patterns with a diverse diet, especially a diet high in vitamin B6.

Both men and women had poor appetite, poor perceived health, and less physical activity when they slept poorly, but their outlook was improved when they began eating a varied diet.  Lack of sleep has been correlated with increased morbidity and mortality.  The message is clear – eat well, exercise and sleep adequately if you want to live a healthy and long life!

Don’t Turn Up the Thermostat!

This winter has been especially cold in the Northeast. Everyone is looking for ways to keep warm and to stay cozy. However, recent Dutch research shows that our attempts to stay warm may be thwarting our weight loss efforts.  A Dutch researcher found that reducing external temperature causes the human body to burn more calories in order to keep up body heat. So, adaptation to the cold increases energy expenditure.  Colder temperatures brings on shivering, which is a biological response that increases body temperatures to protect the body from hypothermia.  However, shivering also occurs in milder cold temperatures; humans experience non-shivering thermogenesis (NST), which increases heat output, but without the risk of freezing to death.  Therefore,  it seems that keeping the thermostat down in homes and offices may be a great tool to increase metabolism and aid in weight loss. Of course, continue to diet and exercise…but you may save both pounds and dollars if you keep the temperature in your home a little lower!

Exercise of the Week: Straight Leg Deadlift

Proper form is very important with the deadlift. Avoid rounding the back, and don’t bounce at the bottom of the movement.  Taking a shoulder width, overhand grip on the barbell, bend forward at the hip and keep the knees and back straight until the hamstrings become tight. Next, extend at the hip and return to a standing position.

Chocolate, Berries and Tea May Protect Against Diabetes

Flavonoids are compounds found in many fruits, vegetables, and beverages that have antioxidant properties. There are over 4000 flavonoids, including anthocyanins and flavones.  A recent study in the Journal of Nutrition found that a high intake of anthocyanins and flavones, especially in berries, tea, and chocolate, was associated with lower insulin resistance and better glucose regulation.  This study also showed lower chronic inflammation from eating these food groups. It is unclear exactly how much of these compounds is necessary to protect against diabetes, but people who ate these foods were less likely to develop the disease.  Don’t go out and binge on chocolate or red wine – berries and green tea are definitely better choices. However, when you have a sweet tooth, definitely choose chocolate over cheesecake!

Sensa Based on Faulty Science

The FTC just ordered Sensa Products to return $26.5 million dollars to consumers since the company used faulty science in order to market their weight loss supplement to the public.  Sensa is a powder that you sprinkle on your food; the company claimed it was a safe and effective weight loss tool based on 25 years of scientific research on the science of smell and taste.

Sensa was supposed to work by enhancing the aroma of the food in each bite thereby activating the part of the brain that regulates appetite and making you to feel full faster. This would then cause you to eat less and lose weight.

Sensa is not admitting wrongful conduct for deceptive advertising. But the company did state that it would change its advertising campaign to complywith the FTC.

Just remember that there is no quick fix and no substitute for a proper diet and exercise. If it seems too easy, it probably doesn’t work!!!

Fast Food is Still Unhealthy

Despite the new food choices and attempt to offer healthier options at fast food restaurants, research shows that fast food is no healthier than it was 14 years ago.

Menus from 1997-1998 and 2009-2010 from McDonald’s, Burger King, Wendy’s, Taco Bell, KFC, Arby’s Jack in the Box, and Dairy Queen were analyzed to evaluate the nutritional quality. Researchers used the US Dept of Agriculture’s Healthy Eating Index to determine the nutrient contents. The Healthy Eating Index has a maximum of 100 points. Based on the menu, the scores only modestly increased from 45-48 in that time period.  Additionally, scores for milk and sodium decreased and were unchanged for fruit, vegetables, and whole grains.  On a positive note, scores improved slightly for meat, saturated fat and calories from fat and sugar.

From the American Journal of Preventive Medicine

Don’t Go Food Shopping When You’re Hungry!

Evidence published in JAMA Internal Medicine showed that shoppers who went to the grocery store on an empty stomach selected more high calorie foods than those shoppers who were more sated.  Both sets of shoppers purchased a similar amount of food, but those who had been fasting for 5 hours chose many more high calorie products. The number of low calorie foods selected was the same.  This may be related to increased brain activation in areas associated with reward.

Most Americans Not Meeting Exercise Guidelines

The Centers for Disease Control and Prevention found that only 20.6% of Americans are meeting the national guidelines for both aerobics and strength training.  The current exercise guidelines recommend a minimum per week of 2.5 hours of moderate intensity aerobics in addition to a minimum of two days of muscle-strenghtening activities on all major muscle groups. The study showed that 51.6% of Americans are meeting only the aerobic guidelines while 29.3% of Americans are meeting only the strength training recommendations.  Additionally, women, Hispanics, the elderly, and obese adults were less likely to follow the exercise recommendations. There were also variations based on state.

Regular activity has been shown to lower health risks, including controlling weight and decreasing depression and the onset of diabetes and heart disease. The results were published in the Morbidity and Mortality Weekly Report.