Did you ever have any one give you this command? It’s actually sound advice. Last month I reported that ten-minute bursts of exercise were helpful in maintaining fitness. Now researchers report that an “active lifestyle” where people engage in moderate activity about 20 minutes over the course of each day can have similar positive effects. This moderate activity included walking while on the phone, taking the stairs instead of the elevator, and just moving around. How simple can it be? (Berkeley Wellness Letter June 2013)
Reproductive health is not for women only. What can men do? According to the Berkeley Wellness Letter June 2013, men under 35 could benefit from eating 2.5 ounces of walnuts a day, while men over 44 may find it helpful to eat a high antioxidant diet rich in vitamins C and E and zinc. Studies also suggest that moderate physical activity is good for the sperm quality in men of all ages. Sounds simple enough!
It’s the season to celebrate – weddings, graduations, Mother’s Day, Father’s Day, and the list goes on. I had a graduation and three birthdays last month. While I do some moderate drinking, I should point out that, from a health perspective, there are pros and cons to consuming alcohol.
Experts advise that moderate alcohol consumption can have health benefits, but too much imbibing can quickly reverse any positive effects. Moderate drinking is considered to be one drink a day for women and two for men of all ages.
Do you tend to take weekends off when it comes to healthy eating? How’s that working for you? Saturdays and Sundays account for almost 29% of the week.
Because it takes a reduction of 3500 calories to lose a pound, any deficits you accomplished during the week can easily be reversed on the weekend. And many people think their weekends start on Friday night! You may find you can be successful allowing yourself one treat on the weekend, such as a moderate dessert or glass of wine, especially if you’re more active then. Watch the scale carefully and see how this approach works for you.
Are you watching calories as the temperatures rise? Be aware of the effects of diet on fat loss and don’t cut back on your calories too much. When calories are severely restricted without adding exercise, only 50% of the weight lost is fat. The remainder is lean tissue such as muscle. With moderate calorie restriction (500 – 1000 calories decreased per day), 75% of the weight lost is fat. The way to maximize fat loss, up to 97%, is to add exercise to a moderate reduction of calories.
How long does it take for food to become contaminated once it hits the floor? According to researchers, less than five seconds. Foods pick up the bacteria virtually instantly, especially when dropped on tile. The good news is that most floors are generally cleaner than we might expect them to be, although bacteria can live on a dry floor for several weeks. Your safest bet – consider it gone if it hits the floor.
Fitness buffs know that if they don’t have a 30-minute period to exercise, there is value to exercising for three ten-minute periods during the day. Studies show such workouts can help manage weight, blood pressure, cholesterol, and blood sugar. What we have recently learned is that these short periods may be even more beneficial for people with slightly elevated blood pressure than the traditional 30-minute workout. Brisk walking counts, so grab the leash and take your canine friend with you!
I’ve been asked this many times by my clients, so it’s not surprising that people believe that the time of day calories are consumed affects weight gain and loss. Generally speaking, it is the quantity of calories eaten, not the time of day, which has the greatest impact on weight. The leading weight loss company in the world, Weight Watchers, holds this point of view, as well.
The benefits of Greek yogurt, that is. In fact, it’s the only kind I eat now. Greek yogurt is thicker than traditional yogurt because the liquid whey has been drained off. It has as much as twice the protein of the traditional kind; a six-ounce serving has as much protein as 2-3 ounces of meat. It also has less lactose than regular yogurt, so it may be easier to digest.
Worried that you’re becoming forgetful as you age? Normal age-related changes in memory include forgetting part of an experience, temporarily being unable to recall a fact, or the need to use memory aids such as notes. With dementia, the whole experience is forgotten, the facts don’t return, and memory aids become less helpful over time.