Archive for February, 2008
This morning as I stood half-asleep in the Starbucks line (frosted pastries and goodies teasing me through the glass) promising myself that tomorrow I will wake up with enough time to sit down with my breakfast of Fiber One cereal and fruit, I debated which grande burst of caffeine I would order today. Even though I enjoy a tall cup of the house blend with non-fat milk and Splenda (which is a lowly 5 calories), I always run into the mind games of “well, I only come to Starbucks once a week, so maybe I should splurge”.
Do You Know How Many Calories You’re Drinking?
This may seem like a valid reason, however, if you are like myself, this one treat of whipped cream topped chocolate mocha bliss usually turns into an excuse to blow eating healthy the rest of the day (and a reason to return the next morning). After my mocha-choco latte, I will have a soda for lunch, fruit smoothie for an afternoon snack, sweet tea during dinner and possibly a cocktail with friends after. All of these drinks from my day can add to over 1500 calories!! This is just short of my daily calorie intake - and I haven’t even accounted for my meals!
Needless to say, had I known that I didn’t even have to eat anything to reach my caloric intake for the day, I would have made a few smarter beverage choices. Your best bet is water - Not only is water calorie free, hydration is important in maintaining a healthy lifestyle. So next time, instead of heading to the vending machine for a cherry soda, I will turn to the water fountain for a refreshing treat.
How Do Your Drinks Add Up?
February 21st, 2008
Last night I decided to take the buddy approach to getting back into the swing of things after falling ‘off track’ from a less than healthy weekend trip to Daytona. When calling a third workout buddy, the response from whether they would join was “Well…I charged my ipod…that’s the first step”. What seems like a really lame excuse happens to play a big part in whether anyone will make that trip to the gym - you have 45 minutes of cardio which seems like 2 hours when you don’t have your favorite tunes to keep you going. I am guilty too; as I have often skipped workouts or at least cut them short just because I didn’t have my trusty ipod in tow.
Listening to Music During Exercise Improves Results
However, as lame as the excuse might be, studies have shown that listening to music during exercise can improve results, both in terms of a motivator (to go faster and longer) and to add as a distraction from fatigue. The real question is are your playlists working for your workout? It is important to choose songs with the correct Beat Per Minute (BPM) for your choice of exercise. In an article from the New York Times, many specialists ranging from sport psychologists to music professors examine the perfect workout mix.
Many of our guests, myself included, are looking for that special song to get you moving and motivated. After time well spent in search for the perfect tunes, I have found a few really helpful websites that might just have what it takes to get you moving in the right direction!
Nike+ Sports Mixes on i-Tunes- Download playlists mixed especially for intervals, endurance and speed work - complete with cues and encouragement throughout!
Visit the magazines websites below to view celebrity playlists, 80’s mixes and more.
The mixes at PowerMusic.com give you the BPM - perfect for matching to your workout. Much of the fitness class music here at Hilton Head adult weight loss spa comes from PowerMusic.com. With all of the new jams to be added to your mix, it’s doubtful you will ever have the “dead i-pod” excuse again.
February 20th, 2008
In my time here at Hilton Head weight loss spa, I have come across many people complaining of experiencing soreness in their feet. Sometimes they simply attend Dr. Al’s shoe seminar on Monday morning, get a new pair of shoes, and kiss that pain goodbye. Others, on the other hand, may be suffering from plantar fasciitis. Basically, the band of tissue (fascia) connecting your heel bone to the base of your toes becomes inflamed.
Their pain usually occurs on the underside of the heel and is generally most intense with the first steps of the day. This condition has many different causes including;
- obesity
- inactivity
- a lot of standing
- walking on hard surfaces
- tight calf muscles limiting the flex in your ankles
- wearing shoes with little or no arch support
Before you run off to the doctor or physical therapist, you can try the following simple at home treatments:
- Rest the foot and avoid aggravating activities.
- Care should be taken to wear supportive, stable shoes. Those experiencing plantar fasciitis should avoid open-back shoes, sandals, and flip-flops.
- Ice the sore area for 20 minutes at a time, 3-4 times daily.
- Stretching regularly. Try these stretching tips:
- Achilles & calf stretch- Place one foot forward and take a long, but comfortable step backward with the other foot. Heels should be flat on the floor, toes forward with a bend in BOTH knees. Hold for 20-30 seconds. Repeat 2-3 times daily. Calf stretch- Place the ball of your foot on the side of a wall and position your body over your ankle as best you can. Hold for 20-30 seconds. Repeat 2-3 times daily.
- Toe Extensions- While sitting, grasp your toes and gently pull them toward you until you feel a stretch in the arch of your foot. Stretch one foot at a time, holding for 20-30 seconds. Repeat 2-3 times per day.
- Strengthen your arch muscles by placing a towel on the floor, grab the towel with your toes and pull it toward you. Repeat 2-3 times daily.
If your condition still does not improve in a couple of months, consult your physician.
February 15th, 2008
February is American Heart Month, so it’s a great time to remember how important it is to live a healthy lifestyle. Heart disease is a major killer — each year approximately one million people in the US have a heart attack and nearly half are fatal. If you survive, a heart attack can shave 15 years off your life. Heart disease is sneaky as well. The majority of men and women who die suddenly of heart disease have no previous symptoms.
Heart Disease is Influenced By Lifestyle
Fortunately (or unfortunately) heart disease is strongly influenced by lifestyle. In 2003, two large studies confirmed that modifiable risk factors such as cigarette smoking, high cholesterol, high blood pressure, diabetes, abdominal obesity, inactivity, low fruit and vegetable consumption, and excessive alcohol account for 90% of heart attack risk.
Follow the American Heart Association’s Diet and Lifestyle Recommendations to significantly lower your risk of having a heart attack:
- Balance caloric intake and physical activity to achieve or maintain a healthy body weight.
- Consume a diet rich in vegetables and fruits
- Choose whole-grain, high-fiber foods
- Limit your intake of saturated fat to <7%, trans fat to <1%, and cholesterol to <300mg per day by: Choosing lean meats and vegetable alternatives; Selecting fat free, 1% fat and low-fat dairy products; minimizing intake of partially hydrogenated fats
- Minimize your intake of beverages and foods with added sugars
- Choose and prepare foods with little or no salt
- If you consume alcohol, do so in moderation.
Hilton Head Health Staff - Bob Wright, MAT
Director of Lifestyle Education
February 13th, 2008
Exercise has long been known as a way to maintain physical fitness and prevent high blood pressure, diabetes, and other diseases. However, a growing volume of research shows that 30 minutes of exercise three to five days per week can significantly improve symptoms of certain mental health conditions, including depression and anxiety, and may also prevent relapses after treatment of both conditions.
Exercise Increases Feel Good Hormones
The how is not fully understood but evidence suggests that exercise raises levels of certain mood-enhancing neurotransmitters in the brain. It may also increase the levels of feel-good hormones in the body, release muscle tension, help you sleep better, reduce levels of the stress hormone cortisol, and increase body temperature which may induce feelings of tranquility. Each of these changes would improve feelings of sadness, self-doubt, hopelessness, anxiety, stress, and fatigue.
Having depression and anxiety, it is hard enough to get out of bed in the morning. How can you possibly consider getting in some exercise? Here are a few steps to help you get started. Of course, before you begin a weight loss spa program, check with your health care provider to make sure it is safe for you.
5 Steps To Help You Get Started
1. Talk to your doctor or therapist for support and guidance and to discuss how the addition of exercise fits in to your overall treatment plan.
2. Figure out what you enjoy doing. You are more likely to stick with a program that you enjoy.
3. Set reasonable goals. Be realistic with what you can do initially. Start small and build from there.
4. Do not think of exercise as a burden. Think of it just as you would your therapy sessions or medications. These are tools to help you get better.
5. Prepare for setbacks and obstacles. Exercise is not always fun and it is tempting to blame yourself if you happen to miss a day. Give yourself credit for every step in the right direction, no matter how small.
February 8th, 2008
If your doctor were to tell you that you need to increase heart healthy habits, would you reach for the grapes on the counter or the bottle of red wine? Turns out, drinking a few drinks per week (up to one a day for women, up to two for men) has the same potential heart benefits as exercise. You have probably heard this claim before, a glass of wine a day prevents heart disease, sort of the apple a day mentality, but researchers wanted to look further into these benefits.
Alcohol and exercise affect your heart health in similar ways, “they help increase good cholesterold, or HDL, and clean the circulatory system’s pipes. HDL helps remove fatty deposits, created by bad cholesterol, or LDL, from bloodvessel walls. The higher the HDL, the less likely vascular disease becomes. The lower the HDL, the more likely”, says Dr. Arthur Klatsky, cardiologist and researcher at Kaiser Permanente Northern California.
Drinking Alcohol Has Benefits
In the study, 12,000 people were observed over a 20 year period and split into four categories. They found that exercise and drinking alcohol had an independent beneficial effect on the heart and a compounded effect when practiced together. People who don’t drink at all and don’t exercise had the highest risk of heart disease. Those who drink moderately and exercise had a 50% lower risk. Those who only exercise or only drink alcohol had a 30% lower risk.
Moderation is Key
Even though these findings show the benefits of alcohol with exercise, wait before you make a mad dash to the bar. These findings have only been shown to benefit those who are at an age at which heart disease becomes a larger risk, around ages 45 to 50. There is no proof of a preventative measure before age 45. Also, remember moderation is key! Remember you should never drink your weekly allowance all at once.
To learn more about how Hilton Head weight loss resort can help you achive your weight loss & healthy living goals, contact us today!
Source: TIME Magazine
February 6th, 2008
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