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/

Simple Swaps

I recently checked out the book "The Biggest Loser Simple Swaps: 100 Easy Changes to Start Living a Healthier Lifestyle". In there Cheryl Forberg, RD explores how the Biggest Loser contestants got to where they are and what we can do about it. She starts off by identifying ten key factors she believes played a vital role in weight gain and poor overall health. They are:

• Had absolutely no idea how many calories their bodies really needed (or how many they consumed each day).
• Frequently skipped breakfast and other meals.
• Didn't eat enough fruits or vegetables.
• Didn't eat enough whole grains.
• Ate too much "white stuff," such as flour, white pasta, white sugar, white rice, and simple carbohydrates.
• Didn't plan their meals in advance and often found themselves grabbing something on the go, which they ate standing up, in the car, or at their desks.
• Drank too many of their calories, but didn't drink enough water or milk.
• Didn't get enough exercise (if any).
• Prioritized other things - such as their families, friends, and jobs - over their own health and well-being.

If you are trying to lose weight, that may sound familiar! A lot of people are afraid that creating a healthier lifestyle will be too hard or expensive, or require too much time and effort. "Simple Swaps" is a great book that makes getting healthy a less daunting task. Living healthier does not mean you have to change everything at once; in fact, that is a great way to fail! So, pick which swaps make sense and are right for you. Then, once you mastered those, pick some more. You will notice the difference.

Here are some swaps to get you started:

1. Swap self criticism for self love.
2. Swap focusing on limitations for focusing on potential.
3. Swap wanting for needing.
4. Swap looking for a finish line (i.e. lose 10 pounds) to committing to a new lifestyle.
5. Swap caramel-, nougat-, and nut-laden candy bars for a couple with good, plain chocolate.
6. Swap defeat for confidence.
7. Swap your car for a bike.
8. Swap potato chips for fruit.
9. Swap fast food once a week for fast food once a month.
10. Swap fattening sauces for fresh salsa.
11. Swap self-consciousness for self belief.
12. Swap store bought lemonade for homemade limeade.
13. Swap big bags for little bags.
14. Swap microwave popcorn for popping your own kernels.
15. Swap a straw for a spoon. (Talking smoothies on this one.)
16. Swap grilled burgers for grilled portobello mushrooms.
17. Swap cakes and pastries for fruit.
18. Swap walking one block for walking two blocks. Increase a little each day.
19. Swap breakfast carbs for breakfast protein
20. Swap boxes and wrappers for leaves and peels. (More fresh produce and less processed food)
21. Swap your candy dish for a basket. (Reach for an apple, not an M&M)
22. Swap calories for water.
23. Swap unhealthy fats for flavorful oils. (Skip premade dressings and opt for a Tablespoon of sesame, extra virgin olive, or walnut oil instead)
24. Swap takeout for cooking in.
25. Swap shoveling for savoring.
26. Swap veggies for noodles. (Toss in 1/2 cup of cooked whole grain pasta to your salad)
27. Swap weighing yourself every day to weighing your food every day.
28. Swap gimmicks for nutrition information.
29. Swap a king sized dinner plate for a salad plate.
30. Swap a guilt trip for a pat on the back.
31. Swap a last minute menu choice for a plan.
32. Swap snack packs in your grocery cart for healthy snack ingredients.
33. Swap your couch for a treadmill.
34. Swap an extra hour at the office for an extra hour of sleep.
35. Swap a second helping for a good conversation.
36. Swap a doughnut for a phone call.
37. Swap a coffee break for a walk and talk.
38. Swap pizza crust for mushroom caps.
39. Swap lasagna for veggies. (Replace the pasta with thin slices of grilled or broiled zucchini or eggplant)
40. Swap white pasta for spaghetti squash.
41. Swap fruit for tomato salsa.
42. Swap potato chips for jicama chips.
43. Swap potatoes for other root vegetables. (turnips, parsnips, rutabagas)
44. Swap celery and carrots for bell peppers.
45. Swap bread for lettuce.
46. Swap iceberg for spinach.
47. Swap meat for vegetables.
48. Swap bacon for canadian bacon.
49. Swap egg yolks for whites.
50. Swap peas for edamame.
51. Swap meat for beans or tofu in your next curry.
52. Swap traditional yogurt for greek-style yogurt.
53. Swap tuna for salmon.
54. Swap rice for lentils.
55. Swap your cheese for fat-free, low-fat, or reduced-fat cheeses.
56. Swap chicken breasts for turkey breasts.
57. Swap water or broth for milk. (Milk is an exception for not drinking your calories)
58. Swap a bran muffin for an english muffin.
59. Swap rice for Quinoa.
60. Swap white pasta for whole grain pasta.
61. Swap two pieces of bread for one.
62. Swap potatoes for whole grains.
63. Swap white flour tortillas for whole grain tortillas.
64. Swap sugary cereals for whole grains.
65. Swap noodles for sauce and veggies.
66. Swap out empty calorie white flour waffles and pancakes.
67. Swap white bread for whole wheat.
68. Swap mayo for avocado.
69. Swap fruit for fruit AND nuts.(Almonds, cashews, walnuts)
70. Swap egg yolks for hummus.
71. Swap your regular pan for a non-stick version.
72. Swap butter for fruit spread. 
73. Swap granola for nuts.
74. Swap bad condiments for good ones. (Different mustards, salsas, low-sugar ketchups and barbecue sauce, vinegars)
75. Swap white for red. (Pasta sauce)
76. Swap 2 percent milk for fat free.
77. Swap chips for popcorn.
78. Swap ice cream for frozen fruit bars.
79. Swap sugar for sweet spices. (Cinnamon, nutmeg, cloves)
80. Swap candy for sugar free gum.
81. Swap white crumbs for wheat crumbs.
82. Swap popsicles for frozen grapes.
83. Swap salty snacks for homemade chips.
84. Swap oatmeal packets for quick oats.
85. Swap cornflakes for bran flakes.
86. Swap chocolate syrup for cocoa powder.
87. Swap milk chocolate for dark chocolate.
88. Swap diet soda for fizzy water.
89. Swap the juice carton for a pitcher. (Water filter)
90. Swap tonic water for club soda.
91. Swap sports drink for protein shakes.
92. Swap fruit juice for the real thing.
93. Swap short term planning for a long term plan.
94. Swap the mini bar for a jump rope.
95. Swap standing on two feet for standing on one.
96. Swap old sneakers for new ones.
97. Swap defeat for victory.
98. Swap sitting around for helping others.
99. Swap time for intensity.
100. Swap excuses for accountability.
101. Swap your desk chair for a stretch.
102. Swap high impact for low impact. (If knees and joints hurt, choose less stress)
103. Swap perfectionism for a healthy balance.
104. Swap emotional eating for journaling.
105. Swap sabotage for support.
106. Swap other people's needs for your own.
107. Swap good/bad for healthy/unhealthy.
108. Swap self loathing for self acceptance.

Okay, so I tricked you a little bit. #1-18 were contestant swaps and #19-108 were from the dietitian. There are more swaps in the book (I did not include all of them), as well as recipes and explanations. So, make some swaps today. I know I am going to!

Ten Great Reasons to Stay Active

1. People who exercise live longer, on average, than people who don't.
2. Active people have a lower risk of dying of heart disease and stroke, and they're less likely to develop high blood pressure.
3. The more active you are, the lower your risk of colon cancer.
4. The less active you are, the higher your risk of developing type 2 diabetes. And, if you already have type 2 diabetes, exercises can lower your blood sugar levels. 
5. In people arthritis, moderate exercise helps reduce joint swelling and pain and increases mobility.
6. Strength-building exercise helps counter bone loss.
7. Exercise makes you "functionally fit", meaning that it is easier for you to carry your groceries, do chores, and independently perform many other activities of daily life.
8. Because of the calming effects of exercise, active people are less depressed, and depressed people often feel better after they start exercising.
9. Exercise can save you money. If you can prevent serious - and costly - medical conditions such as heart disease, cancer, and osteoporosis, you'll have more money for other needs.
10. Exercise can be fun! Many of the activities you did as a child count as exercise. Dancing fast, walking your dog, bicycling, and gardening all strengthen your heart and lungs.

*Source: Biggest Loser: Simple Swaps