According to the American College of Sports Medicine, adults should get at least 150 minutes of cardio activity a week.  The easiest way to break this down is for 5 days of 30 minutes of cardio activity.  The best thing is that this activity does not need to be done for 30 minutes straight.  If can be broken up into 10 minute increments.  If you’re like me you probably get bored quickly so using different machines is also an option.  Personally I like to alternate between spinning and running.    

It is also important to change up your routine and keep your body guessing on what you are going to do.  The body adapts pretty quickly so remember that it is a good idea to do something a little different during each cardio activity.  This is an example of what I did to spice up my evening run on the treadmill.

1 – 3 minutes warm up 5mph

3 – 6 easy jog 5.5 mph

6 – 7 Sprint 6.0 mph

7-8 Sprint 6.5 mph

8 – 10 sprint 7.0 mph

10 – 12 jog 6.0 mph

12 – 15 sprint 8.0 mph

The worst problem that we have as trainers is that we don’t get to pick where the fat is going to come off from or where it is going to be stored.  We are able to tone muscles under fat but we can’t make the fat come off.  We try are hardest but we also have to deal with body hormones. In general the hormones  stored in the belly which  get released by the body when we workout tend to help us keep our belly fat, which is why it is so hard to lose!. But this does highlight why cardio is so important; the more cardio you do the quicker you will burn calories and in turn that stubborn belly fat.

 So keep up the good work and work on your cardio activity!

-Shannon Pratt, Exercise Physiologist

So I will not preach the obvious as we all know that added sugar provides empty, non-nutritious calories that WILL lead to weight gain over time. High sugar intakes have also been associated with increased waist circumferences (heart disease risk factor), increased body fat (promotes insulin resistance and heart disease), and may be directly linked to an increased risk for Type 2 Diabetes Mellitus according to newer research. Yet, we continue to enjoy the unhealthy treats more often than we should. A recent report from the Centers of Disease Control (CDC) indicates that added sugars contribute approximately 13% to adults’ total caloric intake. WOW!  Is it truly a “sweet tooth” or a psychological addiction to the sugar? Perhaps it is a combination of both. The ultimate question is “Why can’t we stop?” I find that as I indulge, my cravings increase and I tend to lose control.

Here are some strategies that tend to help me stay on track:

1)      Drink water (infuse with cut-up fruit for natural flavor) or unsweetened tea/coffee.

2)      Avoid drinks and foods with sugar substitutes as recent research suggests that these products may increase cravings in some individuals (unless you are diabetic).

3)      Find a healthier alternatives such as homemade goodies with healthful ingredients (i.e. black bean brownies, garbanzo bean blondies, homemade bars, etc.), fresh or dried fruit with some natural nut butter or a small handful of nuts, OR make a homemade trail mix (include dark chocolate chips).

4)      Use flavored Greek or regular yogurt; mix with low-fat granola, wheat germ or ground flax seed. Yogurt will contain some added sugar as it is naturally sour.

5)      Make fruit smoothies by blending low-fat milk or soy milk with frozen fruit (add cocoa powder for some extra chocolate goodness).

6)      Experiment with recipes by decreasing (not eliminating) the sugar amount or using alternate sugars such as honey, maple syrup, or light agave syrup (you can usually use less but make sure it doesn’t add too much “wetness” to your batter).

7)      Choosing pre-packaged foods that list sugar or sugar by any other name low in the ingredient list (listed in order of predominance). Do not just look at the sugar content on the food label as this number can be misleading in dairy and fruit based products. You want to reduce your intake of “added” sugars, not necessarily natural ones.

If you have other strategies that work for you, please feel free to share in the comment section. I also find that balance and moderation are keys to success. Avoiding certain ingredients like high fructose corn syrup (HFCS) will not make you more successful or healthier; it will probably just drive you nuts.

-Larissa Brophy, MS, RD, LD

However, research studies are ambiguous regarding whether sodium is detrimental to our health. Experts cannot even fully agree whether we actually need to be so restrictive. A few studies suggest that limiting sodium in the diet helps reduce high blood pressure and risk for cardiovascular disease. What should we believe or even practice?

First and foremost, higher sodium products are more processed; therefore, the nutritional content is compromised. Although sodium accentuates the flavor of foods, other spices can be even more flavorful and provide health promoting phytochemicals in the diet. Sodium content is also very high in processed meats, which should be avoided according the American Institute for Cancer Research (AICR). Furthermore, sodium displaces potassium in processed products, reducing a valuable dietary mineral that is healthful. The DASH (Dietary Approaches to Stop Hypertension) diet promotes a diet rich in calcium, magnesium and potassium for management of blood pressure. These blood pressure lowering minerals are provided by eating a diet rich in fruits, vegetables, low-fat dairy and lean protein.

Although sodium is an essential electrolyte (mineral) needed by the body, it is not one we need in large amounts. There is no health advantage to extra sodium or salt. If you are an avid exerciser though, then you may need a bit more than the average person. For the average person, it would not be harmful to follow the current recommendations. Your diet will be more healthful by selecting lower sodium foods, such as fresh fruits, vegetables, and lean meats.

For sodium sensitive individuals (like myself), it is imperative that you follow the guidelines to reduce your bloat and control your blood pressure. High blood pressure or hypertension is a silent killer affecting 1 out of every 3 Americans, while prehypertension (precursor or warning sign) affects close to another 30% of Americans. The CDC reports that following the sodium guidelines would reduce the incidence of hypertension and subsequent annual health care dollars spent on treating it. Isn’t watching your sodium intake worth it?

-Larissa Brophy, MS, RD, LD

Source

Your lifestyle is important to prevent heart disease as well as control it. Here are recommendations from the Centers for Disease Prevention and Control (CDC):

1)      Eat a heart healthy diet

2)      Maintain a healthy weight

3)      Exercise regularly

1. Goal is 30 minutes 5x week
2. Include strength training 2 to 3 times per week
3. Work on flexibility everyday

4)      Know your numbers

1. Monitor your blood pressure
2. Have your cholesterol checked yearly
3. Manage your diabetes

5)      Use alcohol in moderation

1. Women: Up to 1 drink per day
2. Men: Up to 2 drinks per day
3. One drink = 12 ounces of beer, 5 ounces of wine, or 1.5 ounce of 80 proof hard liquor

What is not included on the list and just as important is stress management. When stress levels are consistently high, it can take a toll on your heart health. Remember, exercise is a great stress reducer and helps strengthen your heart while lowering blood pressure.

Stay tuned….my next few blogs will cover the components of a heart healthy diet. Until then, I strongly encourage you to take a few minutes this month to improve your heart health. Make an appointment with your physician to have your numbers checked, try a heart healthy food, or take a walk a few times per week.  Remember, it is one step at a time….

-Larissa Brophy, MS, RD, LD

source 

Try these strategies on for size:

1.       Set small, incremental and realistic goals.

If you do not currently exercise, then try to exercise for 1 hour every week. Once successful, increase to 1 ½ hours per week and so on.

If you do not currently eat fruits and vegetables, then try to eat 1 fruit and 1 vegetable each day for a few weeks. Once successful, increase the daily amount until you reach 5+ serving per day.

2.       Do NOT focus on the scale. Your weight is just a number and is not always a reliable indicator.

Your focus should be increasing physical activity, making healthier food choices, and changing your body as needed.

Consider your waist circumference and amount of body fat. These measurements are actually more important to your health than your body weight.

Is your current weight appropriate for your height? What is your Body Mass Index (BMI)?

3.         Nutrition and exercise are equally important.

You can be successful with one or the other but your long term success (and health) relies on both of them.

Again, make small changes and become successful, before moving on. It is a journey, not a race. Rome was not built in a day.

4.       You should really highlight your successes, not your failures.

We all have a bad day, so why let it ruin your progress and long term goals. Get back up on that horse and try again. Otherwise, you will never be successful.

5.       Manage your stress appropriately.  Stress gets the best of everybody at one point or another; it is how you react that is most important.

Adequate sleep, consistent exercise, and relaxation techniques can help you successfully manage your stress.

I hope these strategies will help pave your way to better health.

By Larissa Brophy, MS, RD, LD

Keep these ten strategies in mind:

1. Eat a healthy snack or mini meal before you head out to the party. Never arrive famished. You will always make worse decisions and eat too much when you are overly hungry.
2. Never skip a meal as you cannot “bank” your calories for the day; you will metabolize what your body can use and store the additional calories. Yes, a calorie is a calorie in this sense.
3.  Bring a healthful dish to the potluck or party; at least you know there is something good for you to eat.
4. Take mini or bite size portions; this way you can try more dishes without the guilt.
5. Skip the foods you know that you do not like; you still will not like it regardless of who made it so save the calories for something delicious.
6. Do not deprive yourself; ENJOY! Just try a smaller portion so you do not regret it later (either not trying it or trying too much).
7. Focus on fruits and vegetable dishes; fill up on these items first, then splurge on the goodies.
8. Chew your foods thoroughly; savor eat bite as if it is going to be your last. This strategy will help you eat slower. It takes the stomach 20 minutes to tell the brain you are full. Be sure to listen to your cue and stop eating when you have reached full.
9. Limit your alcoholic beverages, especially the mixed drinks. These beverages add non-nutritious calories and can contribute to mindless (uninhibited) eating.
10. Drink plenty of water.  Water is calorie free and helps fill the stomach, signaling the brain (hopefully) that you are filling up. Add some fruit to flavor your water.

The last question I want to ask you, “Does your food taste any different at bite 3 than at bite 20?” It is important to remember that it is not the number of bites that make the food taste good, but the food itself, which can be accomplished in just one bite. So what is your “right” bite?

By Larissa Brophy, MS, RD, LD

I have struggled my entire life with weight and fitness. I have talked to professionals, taken various health classes, heck I even joined the military thinking it would solve all my weight problems. The problem is, and remains, when someone who is half my size is trying to help me, the only thing I am thinking about is that they either have no idea what it is like or they cannot understand why losing weight and being fit is hard.

I have tried every diet pill and workout plan out there. I know, personally, that no one wants to hear this but reality is that these things do NOT work. If they do work it is temporary. Everyone and their brother will compliment you when you lose it but there is not a soul in the world who, in the interest of self preservation, is going to look at you and ask you about your weight gain. Therefore, it all creeps back on and then all of a sudden you’re staring at yourself in the mirror wondering how you not only gained it all back but how in the world you added another ten.

So how do you beat it? How do you get off the cycle of lose and gain? I promise I am not asking you to cut out everything with salt and sugar and eat cardboard. Just read these few beginner tips and decide for yourself.

1. Just accept there will probably never come a day when you are stick skinny and have no insecurities in the world. For one, stick skinny is nowhere near as attractive as healthy. Second, insecurities are part of life. What you CAN look forward to is the day that you enter a room and you do not scan it to see if you are the fattest one or not.
2. Drink Water. It really is that simple. It will not only help you stop eating when you’re not hungry but it will also keep you from eating everything on the table. If you do not like water, try the different packets available at the grocery store to add flavor! I know water is boring after a while but if water is your basis and you add flavor your doing much better than the sports drinks and pop. BONUS – Helps clear up your skin! Who doesn’t appreciate that?
3. Do Not Forbid Yourself. It never lasts long. Or even if it does and you lose all the weight, it will be the first thing you reach for once you have decided to stop being so careful and you’ll eat the whole box of chocolate instead of a piece. Everything is ok in moderation and a brownie or whatever you crave is not going to make you gain the ten pounds you think it will.
4. Stop Dieting. Dieting just equals the cycle of lose and gain. Just take it one meal or snack or drink at a time and make the better choice. That completely eliminates feeling bad for what you ate or the fact you did not work out today. Take it one step at a time. It really should be a life style change but that does not mean it has to happen overnight.
5. Accept it’s YOUR journey. You are changing YOUR life, NOT your spouses, friends, or family’s. You can only control your actions. You do not need a buddy to do this. You simply need to take responsibility for yourself. So you had a cheat day. Well tomorrow is another day. You do not have to start over or anything of the sort. This is not a race. This is for you and only you. If you inspire others along the way that is great but that does not make you responsible for them, nor them for you.

Take is from someone who has, and continues to be, THERE. It is not a quick transition. Do not give yourself a timeline or punish yourself over small things. If you are trying you are very much succeeding simply because you are doing something. Your life will change, you will become healthier, and you will lose the weight. Take the pressure off of yourself and make your life what it is supposed to be.

-Courtney Kirby

•  Mix It Up. The more variety you can get in your workouts, the better! Don’t get stuck in a rut.

• Is reading wrecking your efforts? It might seem like a great way to keep yourself entertained during a workout, but if you can read the latest gossip, chances are you’re not pushing yourself enough. Try downloading a podcast or listening to an audio book instead.

• Lift your spirits by lifting weights. Studies show even a little bit of exercise can increase your mood. Next time you have a bad day remember to reach for dumbbells not junk food.

• Check your bags. Take your gym clothes on your next trip and take advantage of hotel gyms and swimming pools. Hotel with no gym? Take your workout outdoors, or try simple strength moves and cardio bursts in your room.

• Define at your desk. Corporate workers can sit in front of a computer for 10+ hours a day. That lack of movement can take a toll on your body. Make a point to move every hour, whether it’s to physically deliver a message or just to circle the office. It will break up the monotony of your workday, help you get to know your coworkers and restore some fitness to your 9-to-5.

• Take a class. Signing up for a spin or aerobics class at your local gym is obviously a great way to get into shape. But classes also come with more incentives to work out. The fact that you pay for it will push you to get your money’s worth and the energy from everyone in the room will help improve yours. Don’t worry if you don’t know all the steps at first—think of what a big step you’re making for yourself.

• Prep your playlist. Music has the power to pump you up.  Organize your songs carefully. Put your favorite songs at the beginning, middle and toward the end of the time you’ll be working out to motivate you. Change it up often by adding new songs or switching Mp3 players with a friend.

• Work the big stuff STAT! You burn more calories when you work large muscle groups simultaneously.

The 2008 Physical Activity Guidelines for Americans, the first published guidelines by the government, provide specific recommendations for adults. Keep in mind, children under the age of 18 years need at least one hour of physical activity daily.

These published guidelines for adults are:

Intensity of Exercise                   Minimum Recommendation                   Recommendation for Optimal Health

Moderate:                                                              2.5hrs per week                                                                          5hrs per week

Vigorous:                                                                1.25hrs per week                                                                        2.5hrs per week

*At least 2 days per week, you should include strength training

**Always stretch after the muscles have been warmed up and loosened.

So once you are on the road to exercising, can you get too much? YES. The three components of physical fitness include flexibility, muscular strength and endurance, and cardiovascular endurance. Keep these three principles in mind when establishing a exercise regimen.

Excess exercise can lead to injury and possibly stress fractures, especially if your nutritional intake is inadequate. Additionally, recent research suggests that too much exercise, just as too little, can be detrimental to your mental health. The conclusion of this self-reported data was that between 2.5 and 7.5 hours of exercise is key to optimal mental health. Anything less or more may be associated with increased depression and anxiety symptoms.

Who knew?.

-Larissa T Brophy, MS, RD, LD

How outside of ourselves have we become? We are quick to point fingers and pass blame. We go to great lengths to avoid self reflection and admittance of any flaws.  Yes, our food needs to be regulated better. Yes, making unhealthy/unnatural foods affordable and obtainable is not great for us. But let’s be real, McDonald’s doesn’t make us fat!   The fact of the matter is, fast food chains are not forcing us to order heaps of processed crap and shovel it in their mouths.

No more excuses. Lack of self control and poor choices are the most common factors of weight gain. That being said, I am sympathetic to those who are genetically predisposition to hold more body fat, or are on necessary medications that include weight gain as a side effect. But for the majority of the population, it really is as simple as calories in vs. calories out. We must commit to doing something to break the weight gain cycle! Take responsibility for your health. Quit passing blame and take control!

- Emily Olsen B.S. in Exercise Kinesiology

Fitness Director at The Rite Bite

ACSM Certified Personal Trainer

AFAA/ZUMBA/TRX/SilverSneakers/WERQ certified Group Fitness Instructor