Avoid holiday weight gain!

By Penni Jones

Better Living Staff Writer

 

The holiday season is officially here. Thanksgiving is only the beginning. Next come holiday parties, family get-togethers, and sugary treats everywhere! But don’t worry. You don’t have to pack on the pounds just because it’s party season. Here are 7 tips to help you keep your figure in check while celebrating:

 

1.    Eat before the party. Have a healthy meal before you leave the house so you’ll arrive satisfied. If you arrive hungry, you’re likely to overindulge in festive and fattening treats.

2.    Be smart at the buffet. If the party is a dinner party with a buffet, you probably won’t want to eat before the party. However, if you select a salad-sized plate instead of the larger dinner plate, you will automatically choose smaller portions. Just don’t go back for seconds!

3.    Limit your alcohol intake. Alcohol not only adds calories, but you’re more likely to make bad food choices if you over-indulge.

4.    Be selective with your treats. You might not want to avoid the tasty offerings all together. But choose what you want the most instead of wasting calories on foods you aren’t that crazy about.

5.    Eat mindfully, even in social situations. It might take more effort when you’re socializing, but chew your food slowly and enjoy every bite. If every bite counts, you’ll need fewer to feel satisfied.

6.    Contribute to the party with a healthy dish. If you bring a tasty salad or vegetable dish with you, you know there will be a healthy option there!

7.    Don’t put off exercising. There is no reason to put off exercising until the New Year. Taking care of yourself is just as important right now as it will be in January. In fact, Better Living Fitness Center is offering discounted memberships if you sign up by December 25. Sign up for success right now!

 

For more ideas on making the most of your holidays without expanding your waist line, contact Better Living at (734) 747-0123.

 

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http://www.moneycrashers.com/avoid-holiday-weight-gain-statistics/

http://www.webmd.com/diet/10-ways-to-avoid-holiday-weight-gain?page=2

7 Reasons to Indulge in Dark Chocolate

By Penni Jones
Better Living Staff Writer

 

Cacao on its own is healthy, but bitter and unappealing. That’s where sugar, milk, and butter come in to turn cacao in to dark chocolate. The things that make the chocolate taste wonderful are also the things that make it fattening. But the healthy benefits of dark chocolate still remain if you stick to treats that are at least 70% cacao. So if you’re jonesing for a sweet treat this Halloween, you should indulge (but not overindulge) in dark chocolate. Here’s why:

1.   It’s heart healthy: A long-term study in Germany released in 2012 found that about a square of dark chocolate a day lowered blood pressure and reduced the risk of heart attack and stroke by 39 percent. This is due to flavonoids, which are antioxidant compounds that increase flexibility of veins and arteries.

2.   It can make you happy: Dark chocolate contains phenylethylamine (PEA), which encourages your brain to release endorphins, which make you feel happy.

3.   Dark chocolate can help you stick to your diet: Researchers at the University of Copenhagen found that it is more filling, offering a more satiated feeling than milk chocolate. In other words, dark chocolate lessens the cravings for sweet, salty, or fatty foods. A small portion of dark chocolate can help you stay on track!

4.   It helps control blood sugar: Dark chocolate helps keep your blood vessels healthy and your circulation ready to protect against type 2 diabetes. The flavonoids also help reduce insulin resistance by helping cells function normally and regain the ability to use your body’s insulin efficiently. It also has a low glycemic index, meaning it won’t cause huge spikes in blood sugar.

5.   It’s good for your teeth. Dark chocolate contains theobromine, which hardens tooth enamel. So it’s a sweet that actually lowers your risk of getting cavities!

6.   Dark chocolate is high in vitamins and minerals. It’s high in iron, potassium, magnesium, and copper!

7.   It’s full of antioxidants. Antioxidants help rid your body of free radicals, which cause oxidative damage to cells. Free radicals are implicated in the aging process and may be a cause of cancer. So eating dark chocolate can slow down aging and help protect you from some forms of cancer.

For more information on healthy foods and living your best life, please call Better Living at (734) 747-0123.

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http://www.womenshealthmag.com/health/benefits-of-chocolate?slide=7

http://www.fitday.com/fitness-articles/nutrition/healthy-eating/6-health-benefits-of-dark-chocolate.html

Are cheat days worth it?

By Penni Jones
Better Living Staff Writer

Whether or not a cheat day works for you depends on how you define a cheat day. For me, cheat days are a disaster. I will use a cheat day as an excuse to eat pastry for breakfast, pizza for lunch, and cake for dinner. 

However, some people need a weekly cheat day to keep going. Healthy eating requires willpower to keep yourself from forbidden foods. Rewarding restraint with a scheduled day per week can help satisfy cravings and replenish your willpower. Some studies suggest that cheat days increase your production of the hunger-dampening hormone leptin while boosting metabolism. 

But when we label certain foods as “cheat” foods, the negative name doesn’t help us practice restraint. In fact, off-limits foods can develop an emotional charge. On the flipside, labeling foods as “healthy” can also backfire. It can make us forgo portion control and overdo it. This is yet another place where moderation is key.

When deciding whether or not a cheat day is right for you, ask yourself what a cheat day means to you. If it’s a day of indulgence, then you should avoid the cheat day altogether (unless it’s your birthday- you should totally go for it on your birthday). If a cheat day means having a small dessert when you usually avoid sweets, then you can handle the cheat day without ruining a week’s worth of hard work. 

Check out or website and like us on Facebook. 

https://blog.myfitnesspal.com/the-problem-with-cheat-days/

http://www.self.com/flash/diet-blog/2012/06/the-pros-and-cons-of-diet-chea/

 

How ethical are your eggs?

By Penni Jones
Better Living Staff Writer

Eggs have a lot of labels these days. It seems they are no longer just eggs. They are all-natural, cage-free, free-range, hormone-free, organic, farm fresh, etc. Are these labels just there to make the consumer feel better, or is there truth behind the labels?

Cage Free

It sounds so pleasant, like the chickens are frolicking free around a farm. Unfortunately, that’s not accurate. The hens are not in cages, but they’re probably in an aviary, barn or warehouse. The space they are allotted varies by farm. These chickens are typically better off than their caged cousins, but they are not running around outdoors.

Omega-3

This label means the chickens were fed fish oil or flaxseed mixed in with their corn feed. It’s beneficial to eat omega-3 eggs, but there’s no way to know how much omega-3 you’re actually getting since there is no regulation.

United Egg Producers Certified

This is the most misleading label on egg cartons. This is a voluntary program and most major egg producers comply. However, this certification allows cruel and inhumane practices, including housing chicken in wire cages.

Farm Fresh

This label is not regulated and means nothing. The only way to make sure your eggs are farm fresh is to go to the farm and purchase them yourself.

Vegetarian

In nature chickens are omnivores, getting protein from insects and worms. If they are fed vegetarian diets, it’s probably corn feed with added flaxseeds or something similar.

All-Natural

Another meaningless label. Sorry.

Free Range

This means the hens are cage-free and have access to outdoors. However, this label isn’t regulated so it’s impossible to know how much time the chickens actually spend outside.

Organic

Egg producers who use the organic label are subject to USDA regulation. The hens must be free-range, fed organic feed, and receive no hormones or antibiotics.

The best way to know where your eggs come from is to buy from a local farmer. I buy most of mine from Emma Acres in Ann Arbor. There are several websites where you can find a farmer near you, such as Local Harvest.

For more information on food labels, please contact Better Living at (734) 747-0123.

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http://www.huffingtonpost.com/2012/06/19/how-to-read-egg-labels_n_1609012.html

http://www.npr.org/sections/thesalt/2014/12/23/370377902/farm-fresh-natural-eggs-not-always-what-they-re-cracked-up-to-be

 

 

 

 

7 Tips for Getting a Morning Workout

Many people have trouble falling asleep at night if they work out later in the day. Exercise increases brain activity and adrenaline, so why not use it to your advantage and carry that alertness throughout your day instead of letting it work against you?  

But finding time to exercise in the morning presents its own set of challenges. Here are seven tips to help get you moving in the morning: 

1.   Get a good night’s rest. If you have at least 8 hours of sleep, you’ll be able to get out of bed and get going much easier.

2.   Get your gear ready the night before. This will make it much easier to get yourself ready early in the morning.

3.   Decide on your workout the night before. That way, you’ll have a clear plan to follow when you wake up.

4.   Attend a class. Many gyms offer classes that start around 6 am. No one wants to be the person who walks out during a class, so you’ll be motivated to stay until the end.

5.   Have a tasty treat waiting for you. I love a fresh cup of coffee after an early morning workout. Maybe for you it’s a smoothie or egg-white omelet. Anything that’s healthy and helps you get over the finish line will do the trick!

6.   Find a buddy. Scheduling your early morning workout with a friend will give you accountability so you’re less likely to ignore the alarm clock.

7.   Keep at it. Getting up early for exercise will become a part of your routine before you know it!

For more tips on exercise, please contact Better Living at (734) 747-0123.

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http://greatist.com/happiness/learn-love-morning-workouts

http://www.organizeyourselfskinny.com/2014/12/12/7-tips-to-help-you-start-a-morning-exercise-routine/

 

 

 

5 Alternatives to Peanut Butter

Peanut butter is a nutrient-dense, versatile and convenient food. And people with peanut allergies or a distaste for peanut butter don’t have to miss out. There are more substitutions for peanut butter out there than ever before. Here are a few:

1.       Almond butter: The most common peanut butter substitute, almond butter is a great source of omega-6 fatty acids, and a better source of omega-3 fatty acids than peanut butter. Almonds are the most nutritionally dense nut, including potassium, calcium, vitamin E, magnesium, iron, and phosphorus.

2.       Cashew butter: This one is my personal favorite because of the great taste. Though it’s not as high in protein as peanut butter, it contains important nutrients like copper and iron, in addition to healthy fats.

3.       Sunflower butter: Sunflower seeds are rich in omega-6s, and also a great source of magnesium and vitamin E.

4.       Pistachio butter: Pistachios are a great source of omega-6s, fiber, and potassium. Some research even suggests that pistachios can lower cholesterol and boost antioxidant levels.

5.       Hazelnut butter:  Though not as high in omega-3s or protein as peanut butter, hazelnut butter is good source of omega-6s, and it’s packed with fiber, vitamin E, copper, and manganese.

Check your local Whole Foods or other grocery store to see what’s available in your area. There are a lot of recipes online if you prefer the DIY approach!

For more ideas on healthy proteins contact Better Living at (734) 747-0123.

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http://www.active.com/nutrition/Articles/5-Peanut-Butter-Alternatives-for-Athletes.htm?cmp=282&memberid=[memberid]&lyrisid=[outmail.messageid

http://greatist.com/health/healthy-alternatives-peanut-butter

 

 

7 Ways to Practice Mindful Eating

By Penni Jones
Better Living Staff Writer 

A recent study published in the Journal of Health Psychology reveals that people who eat ‘on the go’ may increase their food intake later in the day which could lead to weight gain and obesity. The study, conducted by researchers from the University of Surrey, also showed that eating while walking around triggered more overeating compared to eating during to other forms of distraction like TV or talking with a friend. 

The bad news is that most of us pretty busy, and finding time to sit down for a meal isn’t always practical. The good news is that there are ways practice mindful eating, even when you’re short on time.

1.   Start small. Set a realistic goal for mindful eating. Start with one meal a day so you don’t put too much pressure on yourself.

2.   Don’t multitask. Try to focus only on eating. The emails and phone calls will still be there when you’re finished.

3.   Eat at the table. One way to minimize mindless munching is to get into the habit of only eating when you are sitting at the table and giving your food your full attention.

4.   Use cutlery. It’s easier to enjoy smaller portions when you use a knife and fork. Put your cutlery down between bites so you slow down.

5.   Use a plate. This one might seem silly, but I bet you can remember a time recently you ate something straight from its package. Putting food on a plate forces you to acknowledge what and how much you are eating.

6.   Chew everything 25 times (at least). You want your food to have a texture like applesauce by the time you swallow. Appreciate each bite and your digestive system will thank you.

7.   Prepare your own meals from fresh ingredients. The cooking process can be as enjoyable as eating if you let it. And you’ll have the peace of mind that comes from knowing what is in your food.

For more ideas on mindful eating and living your best life, contact Better Living at (734) 747-0123.

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http://www.eurekalert.org/pub_releases/2015-08/uos-et081715.php

http://zenhabits.net/mindful-eating/

http://summertomato.com/how-to-eat-more-mindfully-2/#

 

5 Simple Ways to Beat Stress

By
Penni Jones
Better Living Staff Writer 

As much as I love summer, I have to admit that this time of year gets pretty stressful. The kids are home all day for a couple more weeks, I’m trying to cram in all the things we planned to do but haven’t before school starts, plus we need to go back-to-school shopping and have I mentioned that I have work to do? 

I’m not alone in my end-of-summer-stress-out. Fortunately, stress can be reduced easily with a little effort. Here are 5 ways to tell your stress to take a hike:

Breathe deep: Taking a few deep breaths tricks your body into feeling relaxed, and increases your oxygen levels, helping you shed tension and stress. Deep breathing is something you can do anywhere at any time!

Have a snack: Hunger puts stress on the brain, so try a small, healthy snack like nuts or fruit to fill you up and help you de-stress. A healthy snack will also deter any inclinations to binge on junk food just because you’re stressed.

Go for a walk: Taking a walk can help lower stress hormones by increasing endorphins. Even a short walk of about 10 minutes can help you shed stress. If you can, walk in a park or the woods. Natural sunlight boosts your mood, and nature has been shown to help reduce stress and allow for calm reflection.

Take a break: Walk away from your phone and computer. Research has shown that continuous computer usage has been linked to depression, loss of sleep, and high levels of stress in women. Give yourself several breaks from your computer during the day, and try to turn it off at least an hour before you go to bed. Studies have also shown that cell phones increase stress as you feel pressured to answer every call and text.

Take it easy on yourself: Thinking positively can help calm you down and get you through each challenge. Instead letting negative self-talk take over, remind yourself that you can get through it by taking the task one step at a time.

For more ideas on tackling stress and living your best life, contact Better Living at (734) 747-0123.

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https://www.bannerhealth.com/Services/Health+And+Wellness/Spirit+of+Women/Health+Topics/2015+Topics.htm

5 Ways to Make the Most of Your Rest Days

By Penni Jones

Better Living Staff Writer

Your body needs stimulation every day, just like your brain. But proper recovery is just as important as activity. Recovery time allows your body to recover and your muscles to grow. But just because you’re not training doesn’t mean you should spend the day on the couch. Here are five rest day activities to keep your body moving while it recovers:

Yoga:   Restorative yoga helps ease muscle soreness and increases mobility.

Walking:  A walk outdoors can increase your feelings of well-being, burn calories, and help keep your legs from getting stiff. 

Swimming: A good swim engages the muscular and cardiovascular systems without adding pressure on your joints. 

Play a game: Indulge in a sport you enjoy, but try not to compete. Play for the fun of it and don’t push yourself.

Hiking: A great hike offers benefits similar to walking, but with the extra feel-good bonus of new scenery. 

For more ideas on exercise and recovery, please contact Better Living at (734) 747-0123. 

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http://www.12minuteathlete.com/how-to-take-an-active-rest-day/

http://www.builtlean.com/2013/01/21/active-recovery-workout-ideas/

5 Reasons Mom and Dad Should Lift Weights

By Penni Jones

Better Living Staff Writer 

Muscle mass decreases naturally with age. Losing muscle means an increase in the percentage of fat in your body. But strength training can help you preserve and enhance your muscle mass.  Research has shown that strength training is safe and effective for women and men of all ages. People with health concerns, including heart disease or arthritis, often benefit the most from an exercise program that includes weight lifting a few times a week.

The benefits of strength training include:

Arthritis relief: A recent study by Tufts University showed the effectiveness of strength training in pain relief of osteoarthritis was just as effective, if not more effective, as medications. Similar effects were found in patients with rheumatoid arthritis.

Restoration of balance: When done properly and through the full range of motion, strengthening exercises increase a person’s balance and flexibility, which decrease the likelihood and severity of falls. A New Zealand study in women 80 years and older showed a 40% reduction in falls with simple strength and balance training.

Strong bones: Strength training increases bone density and reduces the risk of osteoporosis by stressing your bones.

 Weight management: Higher muscle mass=higher metabolic rate. So the more toned your muscles, the easier it is to control your weight.

A healthier heart: There is a lower risk for heart disease when the body is leaner. One study found that cardiac patients increased not only strength and flexibility but also aerobic capacity when they did strength training three times a week as part of their rehabilitation program.

There are many more benefits to strength training. But be sure to check with your doctor before beginning strength training.  

For more information on strength training and how it might benefit you, please contact Better Living at (734) 747-0123.

 
http://www.mayoclinic.org/strength-training/ART-20046670?p=1

http://www.cdc.gov/physicalactivity/growingstronger/why/

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Exercise and Type 1 Diabetes

By Penni Jones

Better Living Staff Writer 

According to jdrf.org, approximately 1.25 million Americans are living with type 1 diabetes (T1D). People with T1D benefit from exercise like everyone else. Yet studies show that many people with T1D do not exercise owing to a fear of hypoglycemia, or dangerously low blood-glucose levels.

Exercise scientists say that people with T1D can exercise safely. If you have T1D, you have to observe how your body responds to exercise, learn to balance insulin, food, and physical activity, and use research-supported strategies to minimize the risk of hypoglycemia.

Your blood glucose response to exercise will vary depending on your blood glucose level before exercise, the intensity of the activity, the length of time you are active, and changes you’ve made to insulin doses. To learn how different types of activity affect you, you should check your blood glucose before, during, and after exercise. Check with your physician or dietician if you’re not sure what your glucose level should be.

If your blood glucose levels are trending down before exercise, have a pre-workout snack. Always carry a carbohydrate food or drink that will quickly raise your blood glucose. Juice or glucose tabs are great to have on hand, but it may take a while to figure out what’s best for you.

High-intensity exercise can increase your stress hormone levels, which raise your blood glucose. If your blood glucose is high before starting exercise, check your blood or urine for ketones. If you test positive for ketones, skip the vigorous activity. If there are no ketones in your blood or urine and you feel well, it should be fine to exercise.

People with T1D can also experience delayed-onset hypoglycemia, when blood sugar falls 7 to 11 hours after exercise, sometimes in the middle of the night. You can prevent delayed hypoglycemia by eating a late snack before bedtime, or adjusting basal insulin infusions if you use an insulin pump. Check with your physician before altering prescribed doses.

Skipping exercise all together to avoid exercise-associated hypoglycemia is not the way to go. Inactivity poses bigger risks in the long-term for your health. Hypoglycemia is manageable, though it’s different for every person with T1D. Figure out what works for you.

For more tips on managing your blood sugar and exercise, contact Better Living at (734) 747-0123.

 http://www.diabetes.org/food-and-fitness/fitness/exercise-and-type-1-diabetes.html

http://jdrf.org/2013/02/dont-sweat-it-exercise-and-type-1-diabetes/

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Get your energy back!

by Penni Jones
Better Living Staff Writer

Sleep isn’t the only factor in maintaining energy. Our eating and activity habits are just as important. Here are some dos and don’ts for getting your energy back:

DO eat a balanced diet. Protein paired with minimally processed grains will give you sustained energy instead of an after-eating slump.

DON’T eat processed foods.  Processed foods typically contain less fiber and more sugar than other foods. That makes them bad for insulin health and blood sugar control. Some studies show that processed foods can even slow the brain, hampering memory and learning.

DO exercise even if you’re tired. Regular exercise boosts endurance and strength, helps your cardiovascular system run more efficiently, and delivers oxygen and nutrients to your tissues. All of these will help boost energy!

DON’T skip breakfast. Food fuels our bodies, and when we sleep, our bodies continue using what we consumed at dinner the night before to keep blood pumping and oxygen flowing. When we wake up, we need to refuel with breakfast. Skipping it leads to feeling sluggish.

DO drink water. Even being a little dehydrated wreaks havoc on energy levels.

DON’T be afraid to say ‘no’. Sometimes you just don’t have enough energy and time for people-pleasing. Make sure you are taking of yourself, and say ‘no’ to activities you have no desire to do or energy for.

For more tips on maintaining energy, please contact Better Living at (734) 747-0123. 

http://www.wellnesstoday.com/nutrition/3-harmful-dietary-habits-that-can-drain-the-energy-right-out-of-you

http://abcnews.go.com/Health/Wellness/14-bad-habits-drain-energy/story?id=24032270#7

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Find a fitness friend!

Do you have trouble motivating yourself to work out between training sessions? Sometimes it’s hard to go to the gym. It’s raining or snowing, or you’re tired and have too much to do, and the gym just doesn’t sound fun. Those are the days you really need a workout buddy. Having a fitness friend can be the best way for you to amp up motivation and get the most out of your workouts. You and your exercise buddy can give each other that extra push to achieve your goals, and having a friend to chat with makes the workout go faster. Your exercise partner will help you stick to it when you don’t feel like it. And you can even share your trainer with your friend to save money!

But you don’t want to work out with just anybody. Your workout buddy will be an important part of your routine, so you need to be picky.

·         Pick someone you like. You might be spending a lot of time with this person, so it’s important that you enjoy his/her company.

·         Pick someone who is a good role model. He/she doesn’t necessarily have to be in better shape than you, but they need to have qualities you admire. Maybe they have more discipline, a more consistent routine, or better eating habits than you. His/her good influence will help you achieve your goals faster.

·         Choose someone with a good attitude. You don’t want to work out with someone who is negative or chronically grumpy.

·         Choose someone with a schedule compatible with yours.

·         Pick someone who has goals similar to yours. If you’re training for 5K and your buddy is only into Pilates, you won’t reach your goals working out together.

·         Don’t pick someone who will constantly make excuses or show up late. And if your new work out buddy starts up with those habits, don’t be afraid to make a change.

Better Living loves helping couples and friends get to their fitness goals together. Bring your workout buddy to us. We’ll design a workout that’s right for both of you. Give us a call at (734) 747-0123.

 

http://www.fitbodyhq.com/fitness/10-reasons-to-get-a-workout-buddy/

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Is sugar always a villain?

By Penni Jones

Better Living Staff Writer 

According to the USDA, the average American consumes 152 pounds of sugar per year, or about 22 teaspoons per day. Too much added sugar in your diet can lead to obesity, diabetes, even cancer. But cutting out sugar completely is not an option because it provides our brain’s primary source of energy, glucose. 


The important thing when it comes to sugar is to consider your source. Fruits, vegetables, beans, nuts and whole grains contain simple sugars. They also contain vitamins, minerals, protein, phytochemicals and fiber. The presence of fiber makes a difference because it slows down the absorption of sugar and moderates its impact on blood sugar.


Simple sugars such as fruit juice or honey mixed with complex carbohydrates such as legumes or whole grains help create sustained energy. And simple sugars found in fruit or milk help facilitate recovery of muscles after a workout.  


When any sugar is added to foods during processing or cooking, it provides calories without any nutrients or fiber. Added sugars can cause glucose levels to rise too high and damage cells all over the body, including the brain.  


Current USDA guidelines state that we should have less than 6 teaspoons of added sugar per day. If you want to cut out added, or “bad” sugars, you have to be diligent about reading labels. Sugar can turn up in unexpected places like salad dressing and jarred peanut butter. And when a sweet craving hits, reach for fruit instead of a piece of candy. Your body will thank you! 


For more information on ways to cut out added sugar and improve your health, please contact Better Living at (734) 747-0123.  

http://www.mindbodygreen.com/0-15278/why-sugar-is-the-new-fat-10-ways-to-break-your-addiction.html 
http://www.livescience.com/3186-brain-food-eat-smart.html http://healthyeating.sfgate.com/good-bad-sugars-7608.html