Caffeine

Consumption

• Average caffeine consumption in the US is about 200 mg
• Equivalent to 2 cups of coffee a day
• 10% of the US population ingests more than 1000 mg per day
• About 5 cups of coffee

How Does Caffeine Work?

•  In your brain there is something called Adenosine and it only likes to hang out with certain receptors.
• When the Adenosine and these receptors attach, you get drowsy
• When caffeine is present, it attaches to the receptors so that Adenosine cannot
• When your pituitary gland notices the attachment it thinks there is an emergency, so it triggers your adrenal gland to produce adrenaline.
• In addition, caffeine bumps up your dopamine levels
• The result? A caffeine high!

What Does Caffeine Do to the Body?

• Caffeine acts as a stimulant on the central nervous system
• Increase heart rate
• Increase blood pressure
• More awake and energetic
• Diuretic, increase urine production
• Side effects of caffeine
• Upset stomach
• Muscle tremors
• Anxiety
• Jitters
• Inability to focus
• Irritability
• Insomnia
• Potential development of ulcers
• Gastrointestinal unrest and nervousness
• With higher doses, the risk of irregular heartbeats increases

Curbing Your Caffeine Habit

• Keep tabs and educate yourself
• Start paying attention to how much caffeine you're getting from food and beverages
• It may be more than you think (includes chocolate)
• Read labels carefully
• Cut back
• Do it gradually
• For example, drink one fewer can of soda or drink a smaller cup of coffee each day
• Avoid drinking caffeinated beverages late in the day
• Go decaf
• Most decaffeinated beverages look and taste the same as their caffeinated counterparts
• Shorten the brew time or go herbal
• When making tea, brew it for less time
• Check the bottle
• Some over-the-counter pain relievers contain caffeine (as much as 130 mg in some)

Blood Cholesterol

Cholesterol:

• Is a protein that is found in plasma.
• Plays an important role in hormone use in the brain and building of healthy cells, as well as some vital hormones.

Types of Cholesterol:

• High-Density Lipoprotein (HDL): considered the "good" cholesterol. 
• Function: Deliver cholesterol to liver or hormone producing organs.
• Low-Density Lipoprotein (LDL): Considered the "bad"cholesterol.
• Reason: This type of protein attaches to other proteins in the blood and over time can begin to deposit on the walls of blood vessels. This, in turn, leads to narrowing of the walls of blood vessels.

Lifestyle Choices Associated with Cholesterol:

• Maintain a healthy weight for your gender, age, height, and build.
• Losing excess weight, even 5-10 pounds, can help lower total blood cholesterol levels.
• Eat Heart-healthy foods.
• Examples: whole grains (oatmeal, brown rice); fruits and vegetables; fish (especially salmon, mackerel, and herring.
• Exercise regularly.
• 30-60 minutes of aerobic activity most days of the week can help improve cholesterol levels.
• Don't smoke. 
• If you currently smoke, don't be discouraged! Quitting can improve your HDL level.And the benefits don't end there. Just 20 minutes after quitting, your blood pressure decreases. Within 24 hours, your risk of heart attack decreases. Within one year, your risk of heart disease is half that of a smoker's. Within 15 years, your risk of heart disease is similar to that of someone who's never smoked.
• Drink alcohol only in moderation.
• This means one drink a day for women, and one to two drinks a day for men. 

Guideline Numbers for Total Cholesterol:

• Desirable: Below 200mg/dL
• Borderline high: 200-239mg/dL
• High: 240mg/dL

*Cholesterol levels are measured in milligrams of cholesterol per deciliter of blood in the United States and some other countries. Consider these numbers as general guidelines when you get your lipid panel (cholesterol test) results back to see if your cholesterol falls in optimal levels.

Tips to Not Overeat Over the Holidays

Thanksgiving, Christmas, New Years; they are all great. Fun with friends, family, and lots and lots of food... well, for those who want to eat healthy or lose weight, maybe the food is a problem. How many times have we heard "I'll start my diet AFTER the holidays"? Here are some tips to avoid overeating over the holidays, which hopefully will be beneficial at other times as well (vacations, birthdays, stressful days). Because, after all, aren't we happy when we're healthy?

1) Start the day off with physical activity. Sign up for a 5K Run/Walk, go for a bike ride, dance with your kids. By starting the day off right you'll have a healthy mindset going into the meal.

2) Make a promise to your best friend or loved one to write down every single bite that you consumed. The idea of having to share your food list with someone else is quite intimidating, and just keeping a what-I-ate-at-____________ list can prevent pigging out.


3) Don't starve all day to "save up" space for the meal. Instead, have a little bit of protein (a hard-boiled egg) and some high-quality carbs (a few celery sticks) before your the gathering. That will help to prevent you from pigging out. 

4) When you begin your meal, always have protein first. Then go for the vegetables. Hold off on carbs until last. The protein will help slow down the absorption of the carbs and will fill you up more quickly.

5) Limit the amount of appetizers you consume.

6) Before you begin eating dinner, drink a glass of water.  This will help you feel fuller.

7)  Take small portions and eat slower than you normally would.  It takes the brain approximately 20 minutes to register that that stomach is full.  If you go up for seconds, make sure to take small portions again, and pace yourself.  Remember, it’s only food…you can always have some tomorrow.

8) When you want to go back for extra portions, ask yourself, is it your stomach that is truly hungry or is it your mouth that is seeking more flavor?  Usually it’s your mouth. That’s okay. Understand that you can have some more later, if and when you really do get hungry again.

9) If your mouth is telling you to eat more, chew on a piece of gum. This will take the flavor out of your mouth and give your teeth something to do.

10) Make or purchase a low-fat dessert to bring with you. This way you are sure that there is a delicious, low-fat alternative for you to enjoy.

10 Rules for Weight Loss

1. Embrace a lifestyle change
Make a plan that will stick, start with small changes, work on one behavior at a time, involve a friend, and never be afraid to ask for support.

• Focus more on what healthy foods you need to include in your meal plan. This will help to naturally squeeze out unhealthier options.

2. Let go of the "all or nothing" mentality
Weight loss does not have to mean deprivation.

• Allow yourself to have treats once in a while. Otherwise, you will feel too deprived and your plan could backfire.
• Include favorite higher-calorie foods in your meal plan. For example, if you adore fancy cheese, enjoy a small portion with slices of fresh pear or other fruit.

3. Keep a food journal
Did you know that most people recall only half of what they eat? A food diary can help you confront the truth about how much, when, and why you eat. Then you can slowly start making changes.

• Keeping a food journal is one of the top strategies used by successful dieters.
• A recent study found that dieters who tracked their food intake lost twice as much weight as those who didn't.

4. Eat regular meals and snacks
Are you guilty of skipping meals or slashing calories? Failing to eat enough only causes your hunger to soar and your resolve to weaken. Then it's easy to overeat, especially the wrong foods.

• Eat at regular intervals, every 3 to 4 hours, starting with a healthy breakfast.
• Don't save calories for later in the day. Instead, when you feel your hunger growing, eat a protein-packed snack such as low fat yogurt, cottage cheese, or peanut butter on toast. 

5. Get plenty of lean protein and healthy fat
Protein and fat take longer to digest and contribute to feeling full. When planning meals and snacks:

• For lean protein choose from eggs, cottage cheese, low-fat cheese, fish, chicken, turkey, lean meat, and beans.
• For healthy fats, choose small amounts of nuts and seeds, peanut butter, olive oil, and avocado.

6. Fill up on fiber
Wholesome carbohydrates are full of fiber. Along with protein and healthy fat, they will keep you full.

• Replace sugary and processed foods with bean soups, cooked vegetables, salads, and a variety of whole grains (brown rice, barley, whole-grain breads and cereals).
• At meal time, load up half your plate with vegetables. Dive the other half between protein and whole grain. 

7. Don't skip the weekend
Most people underestimate how much they eat on Saturdays and Sundays. It's easy to overindulge, thinking you will go back to good strategies throughout the week.

• If you are serious about getting the weight off, keep a handle on what you eat and drink 7 days a week.
• If you indulge, don't mindlessly munch on foods you don't absolutely love. Want some chips or a cookie? Take a small portions and savor every bite.

8. Practice portion control
Limiting portions is critical for weight control. And remember: Just because something is low in fat or high in fiber doesn't give you license to eat more. Calories are calories - they add up no matter what the source.

• When eating out, have an appetizer as your meal, split a main dish, or take left overs home for lunch the next day.
• Don't watch television or do other activities while you eat. You won't fully enjoy your food and may not realize how much you are eating.
• Eat slowly so your brain can get the message that your stomach is full.

9. Make exercise part of your day
If you want to trim down, you will need to get regular exercise most days of the week. Walk briskly, swim, garden, bike - do activities that get your body moving.

• Look for ways to fit exercise into your life. Park in the far parking lot, take the stairs when you can, walk your dog, etc.
• Always check with your doctor before you increase your exercise level.

10. Aim for slow, steady weight loss
Quick weight loss comes at a price. You risk losing precious muscle tissue and decreasing your metabolic rate.

• To maximize fat loss (and keep muscle), look for slow, steady weight loss, no more than 1 to 2 pounds per week.
• If you lose weight gradually, it is much more likely to STAY off in the long run.

Source: National Weight Control Registry

Body Specific Exercises

I just got invited to Pinterest and have been browsing it. I came across a website that is pretty neat. It is targeted to women, but basically you click on an area of the body that you want to work on, and it gives you exercises for those target areas. So, for those of you not familiar with a lot of exercises for the different muscle groups, this is a great site to check out.

http://www.divine.ca/en/health/exercise-finder/c_266/