HometownHealth

D-I-E-T a dirty four-letter word that most people associate with starvation, defeat, and dread. Statistics show that 95% of all diets fail. With all our good intentions, why do so many fail at dieting? I believe it is due to what I call the “Diet Disease”. The word disease means, “a particular quality, habit, or disposition regarded as adversely affecting a person or group of people”. With all the information we are continuously bombarded with, it can become overwhelming and discouraging trying to figure out the latest fads and what the experts are currently recommending. To truly become successful in losing weight or eating for a healthier outcome there needs to be another option that is less confusing. That option is to get back to the basics and not overwhelm ourselves with too much information. Approaching something we previously failed at with a new outlook and attitude can be beneficial for success. A new wellness journey has a more positive connotation than the word diet. According to some experts’ positive changes can come from only 10% effort. A little effort goes a long way, and with the right knowledge, tools, support, and attitude everyone has a better chance at becoming successful in living a healthier lifestyle. With more than 100 million Americans obese the cause of metabolic syndrome from elevated blood sugar, lipids, and blood pressure are ultimately ending in diabetes and heart disease, as well as an increase in cancer. Due to this phenomenon, more Americans are suffering from a variety of disabilities that were not as prevalent a few decades ago. The good news is there is a solution…a healthier lifestyle. Let me show you how to navigate the grocery store by being a food detective and offer you the tools and techniques that can help establish good habits and transform your health.  Helping everyone live healthy-ever-after through proper nutrition and exercise based on my experience and education is my goal and desire. I am currently offering a five-week nutrition course beginning in January and I am also available for nutrition coaching for a more individual approach. Please visit my classes page on this website for more information or contact me via email. Best of luck in your wellness journey.  Information in this article was obtained from the CDC and Precision Nutrition websites.

What Color is Your Diet? Does your plate contain a diverse color of foods on it, or is it bland and boring? There are many benefits to eating a plant-based diet which is high in fiber, vitamins, and essential mineral and nutrients, but it also helps with inflammation, is low in calories and can offer a feeling of satiation (the condition of being full or gratified). The content of most fruits and veggies are filled with a large amount of water and/or fiber which can offer the feeling of fullness (satiety) and contentment at mealtime. The joy of every season offers a new round of fresh produce for us to explore and cook with. Next time at the grocery store or farmers market, try something new and colorful and experiment with new recipes that incorporate more fruits and vegetables. My favorite places to go for new recipe ideas are the Plant Based Cooking Club on Facebook and my very favorite website for all things vegetarian is found at Nutrition Facts. One of the best things to remember when choosing a healthy meal is how colorful is my plate and it doesn’t come with an ingredient list. Enjoy 🙂

Did you know that strength training increases muscle metabolism by about 50 percent, that’s equivalent to burning 9 calories per pound, per day!  If that wasn’t enough motivation to begin a weight training program, then here’s some more interesting facts about increasing muscle strength…

• resting metabolism increases 72 hours (3 full days) after a weight training session
• increases muscle mass and bone density
• aids in slimming down the problem belly fat that is harmful to our health
• one of the best treatments for depression
• helps with weight control
• improves joint function, blood pressure, insulin sensitivity and glycemic control. According to a 2016 statement from the American Diabetes Association it strongly recommended high intensity resistance exercise for better disease management in Type II diabetics.
• helps gain independence and has been proven to relieve back/joint pain

So how does someone gain more muscle? It’s easy, only 2 times per week for 20 minutes followed by a stretching routine for each muscle worked can significantly improve muscle strength. The parameters recommended by the American Council on Exercise and the American College of Sports Medicine were performing 2-4 sets (8-12 repetitions in each set) with a 75% – 80% maximum weight lifted per the individual’s strength capacity. In other words, each major muscle group (front and back of the body) is working at 75% of their maximum effort. By the end of the 12th repetition, it should be at a difficult level, but not impossible. Each exercise should be done with a full range of motion of that joint (without pain) and completed within approximately 4 seconds; exhaling on the lift and inhaling on the release. Set an alarm, put it down on your calendar and make time for your muscles because if you choose to neglect them, the consequences may result in weight gain, bone loss, diabetes, higher blood pressure and lipids, and the loss of muscle at the rate of 5-10% every decade after the age of 30! Tomorrow is a new day and a new beginning to start a good habit, you got this!  All information in this article was retrieved from the ADA, ACSM, & ACE.