I apologize for my absence. Some of it was my fault (busy schedule combined with laziness and procrastination), but some of it was out of my control (my computer committed suicide). If I end up slacking off again please feel free to reprimand me. Please also feel free to suggest any health-related subjects you would like to have addressed!

Check back tomorrow for a comparison of home-made meals versus fast-food/eating out.

Due to the influx of exercise and diet goals during this month I thought I would address this issue. The health market is flooded with all sorts of diets, and following them are all sorts of myths and facts. Now how do you know which diets are worth a try, and which diets you should stay away from?

There are a few things to look at when deciding whether a diet is going to help you or hurt you. The first is to remember that in order to function properly your body needs a balanced diet. A balanced diet will provide you with all the nutrients, vitmains, minerals, and compounds that your body needs. If you’re lacking in something it could actually prevent your body from maintaining a healthy weight.

Many diets have certain days where you can only eat select foods. For example some diets only allow you to drink juice, or only eat soup for a week. There are many varieties of these restrictive diets, but in the end none of them are good for you. With some of these diets you may actually see weight loss results, but in the end they are depriving your body of nutrients, and the majority of the results are not long term.

Another common characteristic of yo-yo diets are extremely restricted calorie intake. No matter how much weight you want to lose you should never go below 1200 cal/day without a doctors supervision. You body needs a certain amount of nutrients just to keep itself going. Limiting calories may actually make your body store fat because it thinks it’s starving.

Yo-Yo dieting has also been linked to higher rates of hyptertension and cardiovascular disease. This is because constantly losing and gaining weight can actually cause fat to travel through your arteries more often causing increased plaque build-up. So be careful is you are constantly gaining weight and then losing it. Overall lifestyle changes that promote healthy weight loss may take longer, but in the end they may save your life.

The last thing I want to address is the effect Yo-Yo dieting has on mood. Usually extreme diets that make you lose more than 7-14 pounds per week are severely restricting your food intake. This can make you cranky, and can even lead to binge eating after the first week or so.

As you can see there are a lot of draw-backs to Yo-Yo dieting. In the end they aren’t worth your time, or your health. Losing weight can be frustrating especially because it is usually a slow process. However, it’s important to remember that healthy weight loss that leads to long-term results is only about 1-2 pounds/week. So if you’re goal is to lose weight this year just remember that making healthy substitutions, and watching your portion sizes is one of the best ways to go.

Treat your resolution like a goal. For some reason we tend to take goals more seriously than we do resolutions. Resolutions are usually just made because of tradition, not because it’s something we actually want to do. So this New Years try and make SMART resolutions.

Specific – This refers to the “W” questions. Who, what, where. Making vague resolutions will not give you real results. Don’t just tell yourself that you’re going to start working out this year. A more specific resolution would be to work out 3 days a week, and to lose 5 pounds by February.

Measurable - Make sure it’s something that you can measure. Getting into shape isn’t measurable. However, being able to run a 5k is. By keeping track of your progress you’ll also be more likely to stick with your goal.

Attainable – Think about why you’re making this goal. It should be something that is important to you. Make sure this is something that you can really stick to. Tell others about your plans, and have them check up on your efforts.

Realistic – Don’t overwhelm yourself. Make sure this resolution is something you really want to do, and give yourself enough time do it. Try making several small goals in order to reach your main goal.

Timely – Don’t just tell yourself you want to lose weight or quit smoking. Give yourself a date. Don’t rush it, but make sure that you have a deadline.

Keep these tips in mind as you kick off the new year. Seriously think about what you want to change, and make that happen. Plan it out, write it out, and resolve to follow through. Make this the time to improve your life!

Myths surrounding our friend the common cold.

There are many rumors that circulate about the common cold. Some of these rumors involve catching a cold, and others involve getting rid of a cold. For this month we are going to reveal how much truth there is to some myths about the common cold.

Myth 1) You can catch a cold just from being out in cold weather. This is most certainly a false rumor. You can catch a cold when it’s 98° outside. You get a cold from coming into contact with a virus. However, there is more of a link between catching a cold, and cold weather than just the name. People are more susceptable to catching a cold in winter time due to several factors. It is thought that because people spend more time indoors and in close quarters they catch the cold virus more easily. Some also think that because the lining of your nose is drier you are more susceptiable to viral infections.

Myth 2) Flooding your system with Vitamin C will drown out the cold. This also happens to be false. Vitamin C is good for your immune system, but taken in large quantities will not decrease you chances of getting a cold. There have been many studies done on Vitamin C and colds, but so far none have been able to show that Vitamin C will help you get rid of a cold. When taken in excess it will just pass through your system, and too much, in fact, can actually be harmful.

Myth 3) Chicken Soup can help you rid a cold faster. This myth is actually true. A study done by the University of Nebraska found that chicken soup does have an anti-inflammatory effect. It also keeps the mucus in the nose moving. The virus resides in the nose, and if the mucus is moving, it could potentially help you get rid of the virus a little bit quicker.

Myth 4) Milk can cause congestion. Myth. There have been no studies that have shown that milk increases congestion, or that it causes a cold to last longer. Milk is good for you, so drink it up if you like it.

Myth 5) You can spread a cold by kissing. Yet another myth. The virus lives in the nasal passages. Scientist did a study where they spread a solution containing rhinoviruses over the nose and mouth of volunteers. Those who had the virus spread over their mouth did not catch a cold. It takes a much much stronger dose to catch it that way. The virus is usually spread from the hands to the nose. So kiss away, but if holding hands make sure you are washing them.

As we have discovered, there are a lot of myths about the common cold. Taking products such as airborne, and other immune boosters may have a placebo effect that can lessen the effects of the cold. Anti-histamines can also help reduce symtoms. However, it seems that the most effective defense against a cold is to wash your hand regularly, and avoid touching your face! So go out, and enjoy the cold weather. Just wash your hands afterward.

Don’t let Old Man Winter get the best of you this season. Many times we use the cold weather as an excuse to not exercise. I know there are mornings (ok, pretty much every morning) when my bed looks so warm and friendly, and going outside is the last thing I want to do. Despite not wanting to go outside, I have never regretted actually getting out there and exercising.

It is so important to keep up your health during this season. There are so many sicknesses being passed around, and exercise is a vital part to keeping your immune system strong. Exercise during the winter can also help keep those winter blues away. It’s important to get outside and see the sun once in a while.  However, there are a few important things to remember when exercising in the cold. We’ll show you some was you can prevent the cold from getting the best of you.

~ Wear layers – It’s important to be warm, but you don’t want to be too warm. Exercise can generate a lot of heat. While you’re working hard you may start to sweat which will keep you warm for the time being. Then when you slow down or tire it will be that sweat that will chill you.  Make sure you can take off, and put on layers as needed.

~ Try Fleece and other cold weather fabrics – Make sure your clothing is breathable. Cotton is not recommended. Go for clothing labeled “wicking fabric”, or “tech fabric”. Those are usually good at pulling moisture from your skin.

~Keep Your Hands and Feet Protected – When you exercise your blood is pumped more to your core in order to keep your heart pumping, and your lungs oxygenated. As a result not as much blood is circulated in your hands and feet. Good insulated shoes, and gloves are important.

~ Drink Fluid – Just because it’s cold doesn’t mean you’re not going to sweat. It’s important to replace the water you’re losing.

~ Wear Sunscreen – This is especially important if you’re in the mountains. Skiers, snowboarders, and snow-shoers are especially vulnerable to sunburns due to the high altitude. Many people forget about sunscreen because heat from the sun isn’t as noticeable.

~ Take a Phone or GPS – Be sure to have a way to call for help if you get stranded. If the weather gets particularly bad you don’t want to be stuck in it. It is also smart for back country skiers to have a way to signal for help.

Remembering these tips can be the difference between enjoying the winter, and staying inside with cabin fever. While it’s important to get outside, remember to be smart about it. Don’t let the cold keep you strapped to a treadmill for the next few months. Find new exercises you can enjoy, and don’t let the cold get you out of shape!

By Lisa Owens

Avoiding the yearly holiday stress… or at least doing your best to beat it. Everyone experiences a little bit of stress with the holidays. Don’t try to deny it. Maybe the biggest stress is if you’ll get what you want for Christmas, but to some it’s still considered a valid stress. Though you may not be able to avoid feeling overwhelmed, there are certainly ways you can lessen strong grip of stress.

Here are a few suggestions to beat the holiday stress…

• Shop early, and don’t try to get it all done in one trip! Know what you want to buy so you’re not spending hours going from store to store, and make sure you keep a list of what you’ve bought so you don’t shop for the same person twice.

• If you’re hosting the Thanksgiving feast don’t be afraid to ask guests to bring something! You don’t need to do everything.

• Find time for exercise! To many this may seem like just another think to add to your list. However, many people find that exercising regularly helps them cope with other stresses, and gives them more energy to accomplish everything they need.

• Remember to schedule time for relaxation! Taking just 15 minutes or so can do wonders. Those who take time to relax, breathe deeply, and clear their mind are often more productive.  Don’t be afraid to do something for yourself such as getting a massage, or your hair cut. If you don’t take time to care for yourself then you won’t be able to care for everything else in life!
  • Here is a great exercise that only takes 10 to 15 minutes. Lie down, close your eyes, and focus on breathing deeply. Focus on one area of your body, and visualize your muscles relaxing. Maybe start with your feet, focus on them relaxing, and then move to your calves. Make sure to take extra time on your shoulders, or wherever it may be that you tend to hold your stress. After you have gone through the whole body take a few deep breathes, and then slowly stand up.

• Don’t fill up on sugary holiday sweets! Those sweets will provide limited energy, and will not sustain you throughout the day. Eating healthy will also help keep you from getting sick while trying to get everything ready for the holidays. If you’re going out shopping make sure to eat a health snack beforehand.

• Remember the reason for the season. Put the holidays into perspective, and don’t be afraid to cut out some events that may be making your holidays unenjoyable. Don’t forget to take time to do some service. It’s healthy for your soul…

When you begin to feel overwhelmed this holiday just remember these simples tips. Hopefully they can help you to actually enjoy this wonderful season!

For years the turkey at the center of your Thanksgiving feast has been blamed for causing drowsiness. Turkey does in fact contain an amino acid called tryptophan which has been documented to cause sleepiness. Tryptophan is used in several ways by the body. It is one of these uses that gives turkey it’s bad rep. The body can metabolize tryptophan to produce the neurotransmitters, serotonin and melatonin, that have a calming effect. However, in order to make you drowsy, tryptophan needs to be taken without any other amino acids or protein. Turkey, along with your other Thanksgiving dishes, provides plenty of protein.

The amount of tryptophan found in turkey is considerably less than the amount in Swiss cheese and pork. In fact, chicken and ground beef each contain about the same amount per ounce as the celebrated Thanksgiving Day bird. In the end it is actually the effects of eating such a large meal that causes drowsiness. After consuming that much food, your blood flow is slowed, and that in turn decreases the amount of oxygen reaching your brain. So as you will see it is more accurately the effect of a large amount of food on your body that causes drowsiness.

Lesson: Don’t stuff yourself over the holiday!

FOR MORE INFO CHECK HERE!

• Complimentary gym membership to Edgemont Physical Therapy and Fitness (valid 11/16 – 11/21)
• Sign-up for a free health consulation with a certified Personal Trainer
• Free chair massages
• Evening community health classes
• Blood Pressure and health risk assessments

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