The Encore Fitness Blog Resources and information from top Las Vegas personal trainers, fitness and dietary experts. Carol Strom.

March 21, 2012

How to Stop Yourself Eating from Boredom

<i>Don't eat just for the sake of eating!</i>People who struggle with their weight are often prone to “emotional eating”, consuming food as a response to mental triggers rather than physical hunger. Often, dieters fail to lose weight not because their diet plan itself is flawed, but because they are knocked off course by feeling stressed, tired, upset or bored.

The last of these is an especially common cue for many people to eat. For some, it’s a habit learned in childhood (“I’m bored, mum!” – “Run down to the shop and buy yourself a candy bar, then.”) For others, it’s a reaction to the dull parts of adult life: munching on biscuits while rocking the baby to sleep, or getting yet another handful of chocolates because the afternoon is really dragging at work.

Avoid Snacking When You’re Bored

When you find yourself thinking, “I’m bored, maybe I’ll have a cookie,” then get straight out of that mindset:

  • If you’re genuinely hungry, have some fruit or a small sandwich.
  • Cravings can be beaten, just by sitting them out. Force yourself to wait 20 minutes before getting that snack, and nine times out of ten, you’ll no longer want it.
  • Find something to do – ideally, an activity that makes it hard to eat at the same time.

Understanding Your Danger Points

Keep a food diary for a couple of weeks, and write down not only what you ate and when, but why you ate. (Hunger, because friends were eating, because it was lunch-time, boredom, stress..?)

When are you most likely to eat from boredom? Maybe it’s when you have to hang around at home, waiting for a delivery. Or perhaps it’s when you get in from work and you’re waiting for your partner to come home. Once you’ve figured out the pattern, work out how to change it!

  • Find a hobby or interest to occupy you, if you’ve got too much time on your hands
  • Use those “hanging around” moments, to blitz through all the little jobs you keep putting off (cleaning the oven, anyone?)
  • If you’re regularly twiddling your thumbs at work, see if there’s a stressed colleague who could use your help.

What are your tips for avoiding boredom-induced snacking?

Article courtesy of: diet-blog
Image courtesy from: Tony Jalicea

March 20, 2012

Fuel Up!

Wow, this is great!

Fuel Up!

This one simple step alone will not only lengthen your workout, but it will also increase your performance, which is the key when training and exercising. That step? Fill ‘er up! If you don’t eat before exercise, you will likely feel light-headed, fatigue and nausea. Your body is then forced to turn to muscle protein for fuel because it doesn’t have enough carbohydrates to perform.

By starting your workout well-fueled, your body will burn a combination of the carbohydrates and stored fat. So fill ‘er up…and here are the food and beverage tips from your coach Max: Eat 1 hour before a workout or event. Choose a high carbohydrate, low fat, moderate protein meal or snack. And don’t forget to hydrate. Drink at least 10 ounces of water to help offset perspiration loss during your workout.

June 1, 2011

Got culture?

Got culture? Museums, theaters and concert halls may be the ticket to a happy, healthy life

People who attended concerts, went to museums, and engaged in cultural activities in general were happier and healthier in a recent study. (Luis Sinco/Los Angeles Times)

The secret to a healthy, happy life may be found at an art gallery, movie theater or concert hall. (It might even be in church, a baseball stadium or gym.) At least if you live in Norway.
A study of more than 50,000 Norwegian men and women found that those involved in cultural activities — either “receptive” activities like attending a concert or a baseball game or “creative” ones like playing in a band or working out — were more likely to be satisfied with their lives and to say they were in good health. They were also less likely to experience anxiety or depression.

The particular activities that made a difference were a little different for men and women. For instance, women who attended sporting events were more likely to report being in “good” or “very good” health. For men, involvement with anyreceptive cultural activity, including visiting a museum or going to the theater, was linked with “good” or “very good” perceived health.

With regard to depression, both men and women had lower scores if they participated in clubs, outdoor activites or worked out. Women also had lower scores if they went dancing, and men also had lower scores if they were involved in music, singing or theater.

Generally speaking, the more people engaged in various cultural activities, the better their scores:

“In both women and men, a dose-response effect was indicated,” the researchers wrote. “The frequency of cultural particpation and the number of different activities were positively associated with good health, SWL (satisfaction with life), a lower anxiety score and a lower depression score.”

Of course, people who earn more money were more likely to take part in both receptive and creative cultural activities. And it’s well known that people with higher incomes are also more likely to be healthy. But the researchers found that a link between cultural partipation and health that was independent of socioeconomic status.

April 30, 2011

Tall, obese men at higher risk for blood clots

Tall men, especially if they are obese, are at a greater risk for blood clots than shorter, normal-weight men, suggests a new study. (AFP / Getty Images / April 29, 2011)

Tall and obese men appear more likely to develop venous thromboemoblism, which can lead to a potentially lethal blood clot in the lungs, according to a study published Thursday.

Researchers from the University of Tromso in Norway analyzed height and weight data from 26,714 people and assessed the incidence of venous thromboembolism over 12-1/2 years. In that time, 461 people developed the condition, in which a blood clot (or thrombosis) forms in a deep vein, usually in the thigh, and can move into an artery in the lung. Here’s a basic explanation of the condition fromPatient Health International and a detailed look, including risk factors, from Cleveland Clinic.

In the lung, the clot (called a pulmonary embolism) blocks blood supply and can lead to death. The American Heart Assn. offers this look at venous thromboembolism incidence and fatality statistics.

It begins: “Venous thromboembolism occurs for the first time in about 100 per 100,000 persons each year in the United States. About one third of patients with symptomatic VTE manifest pulmonary embolism, whereas two thirds manifest deep-vein thrombosis alone.”

The new research suggests that being either obese or tall, or the combination, puts men at greater risk for the condition compared to short (5 feet 7.7 inches or shorter), normal-weight men. Men who were obese and taller than 5 feet 11.7 inches were at fivefold greater risk of a blood clot, and men who were tall but of normal weight had a 2.6 times greater risk. Short, obese men had a 2.1 greater risk than short normal-weight men for a blood clot.

Yes, women too: Obese women, short or tall, had a slightly greater risk of a blood clot, scientists reported in Arteriosclerosis, Thrombosis, and Vascular Biology. Tall normal-weight women didn’t have increased risk.

Obesity is already a well-known risk factor for deep-vein thrombosis, but researchers aren’t sure why tall people would be more prone to such clots. The lead author of the study, Sigrid Braekkan, offers an explanation in a press release:

“In tall people the blood must be pumped a longer distance by the calf-muscle pump, which may cause reduced flow in the legs and thereby raise the risk of clotting,” Braekkan said.

There’s nothing a man can do about his height, so researchers say big men – and short ones, of course — should try to stay slim.

In the meantime, here are a few tips for preventing blood clots from the Agency of Healthcare Research and Quality:

— Don’t remain sedentary for more than an hour.

— On plane trips, get up from your seat and move around.

— Try not to cross your legs

— Wear loose-fitting clothing

— Reduce salt in your diet

And here are some tips from the same agency on preventing venous thromboembolsim in the hospital. There, it’s the most common cause of preventable death.

April 29, 2011

Interval training may help obese and overweight people slim down

A group cycling class can offer high-intensity cardiovascular training. (Jewel Samad / AFP/Getty Images)

The one-two punch of high-intensity exercise and healthful eating was helpful in getting overweight and obese people to slim down, a study finds.

The study, presented this week at the National Obesity Summit in Montreal, Canada, focused on data on 62 overweight and obese men and women involved in a nine-month program at the Montreal Heart Institute. The participants engaged in two to three weekly one-hour supervised exercise sessions and were instructed on how to follow a Mediterranean diet.

The exercise sessions concentrated on high-interval training, or alternating between short periods of vigorous workouts and rest periods. Interval training has been shown in some studies to promote weight loss as it boosts cardiovascular health. Participants had a five-minute warm-up followed by repeated bouts of exercise at 80% of peak effort. Those were interspersed with brief recovery periods, and the workout finished with a five-minute cool-down. In addition, the study subjects did a 20-minute weight training circuit and were encouraged to do one or two moderate 45-minute exercise sessions a week.

At the end of the study, the men and women on average lost 5.5% of their body mass, reduced waist circumference by 5.15% and increased cardiovascular capacity by 15%. They also had an average 7% decrease in LDL (bad) cholesterol and an 8% increase in HDL (good) cholesterol.

In the study the authors concluded that the supervised twice-weekly interval training program “appeared feasible, safe and time-efficient in this obese population.”

April 15, 2011

7 Breakfast Foods to Swap In, Not Out

Is breakfast really the “most important” meal of the day? Maybe, at least that’s what they told us in health class.

So if breakfast is the first meal of the day and you’re trying to lose weight, it’s probably a smart idea to make your first meal a good one.

And since most dieters judge food by two simple factors: fat and calories. Here are seven foods you should ditch and seven foods you should switch to if you’re looking for a better breakfast.

English Muffin or Bagel?

ENGLISHMUFFIN.jpg

Sorry, but a bagel with a schmear of cream cheese just isn’t Kosher – at least not for dieting. You’re better off switching to toasted nooks and crannies dripping with melted butter.

*English Muffin, with butter
5.8g total fat
189 calories

Bagel, with cream cheese
8g total fat
436 calories

Apple or Banana?

APPLES.jpg

Let’s face it, both apples and bananas are awesome – probably the healthiest foods on this list – but, if you’re looking to cut calories, go with the apple.

*Apple
0.17g total fat
50 calories

Banana
0.33g total fat
100 calories

Blueberry Yogurt or Oatmeal?

BLUEBERRYYOGURT.jpg

Even without the “probiotics,” eating a light yogurt is smarter than a bowl of old fashioned oatmeal.

*Dannon Light’n Fit Blueberry Yogurt (6oz)
0g total fat
80 calories

Old Fashioned Quaker Oats, with water (1/2 cup)
3g total fat
150 calories

Coffee with Skim Milk or 2% Milk?

STARBUCKSCOFFEE.jpg

For most people, missing their morning coffee is grounds for murder. So please, drink up! But make sure you stick with non-fat milk, not 2%

*Starbucks Coffee, with non-fat milk (short)
0g total fat
35 calories

Starbucks Coffee, with 2% milk (short)
2g total fat
50 calories

Wheaties or Raisin Bran?

CEREAL.jpg

One cereal uses professional athletes to push product. Another is peddled by the sun. The sports stars win, go with a bowl of Wheaties.

*Wheaties (1 cup)
1g total fat
110 calories

Raisin Bran (1 cup)
1.3g total fat
190 calories

Turkey Bacon or Pork?

BACON.jpg

It isn’t real bacon – it might not even taste like it – but the fat and calories don’t lie. Spare a pig, eat a turkey!

*Butterball Bacon-Style Turkey (1 slice, 18g)
3g total fat
40 calories

Pork Bacon (3 slices, 19g)
7.9g total fat
103 calories

Grapefruit Juice or Orange Juice?

GRAPEFRUITJUICE.jpg

Grapefruit juice might not taste as sweet, but choke it down. It’s better than orange juice. And when you drink grapefruit juice, it’s less likely to squirt in your eye.

*Tropicana Grapefruit Juice (8 fl oz)
0g total fat
90 calories

Tropicana Orange Juice (8 fl oz)
0g total fat
110 calories

March 29, 2011

Sleep patterns affect weight loss

Is shedding weight harder while stressed or missing sleep?

Managing sleep and stress levels can help in the battle against obesity, according to scientists in the US.

People getting too little or too much sleep were less likely to lose weight in a six month study of 472 obese people.

Their report in the International Journal of Obesity showed that lower stress levels also predicted greater weight loss.

A UK sleep expert said people need to “eat less, move more and sleep well”.

Approximately a quarter of adults in the UK are thought to be clinically obese, which means they have a Body Mass Index greater than 30.

Nearly 500 obese patients were recruited for the first part of a clinical trial by the Kaiser Permanente Center for Health Research in the US.

For six months they had to eat 500 fewer calories per day, exercise most days and attend group sessions.

Weight loss

The authors report that “sleep time predicted success in the weight loss programme”.

People with lower stress levels at the start also lost more weight.

The researchers added: “These results suggest that early evaluation of sleep and stress levels in long-term weight management studies could potentially identify which participants might benefit from additional counselling.”

Dr Neil Stanley, from the British Sleep Society, said the sleep community had been aware of this for a while, but was glad that obesity experts were taking notice.

“We’ve always had the eat less move more mantra. But there is a growing body of evidence that we also need to sleep well”, he said.

“It’s also true that if you’re stressed, then you’re less likely to behave, you’ll sit at home feeling sorry for yourself, probably eating a chocolate bar.”

Dr David Haslam, chair of the National Obesity Forum, said: “It’s a great idea to find predictors of who will respond to therapy, if this is a genuine one.”

Original artwork and article courtesy from: BBC News

February 26, 2011

Many stick with fast food after heart attack: study

It would seem logical for patients who have had a heart attack to cut back on fast food.

Some devoted fast food eaters do. But six months later, more than half can still be found at their favorite fast food places at least once a week, according to a study in the American Journal of Cardiology.

Of nearly 2,500 heart attack patients studied by John Spertus, at the University of Missouri at Kansas City, 884 — or 36 percent — reported in a survey while still hospitalized that they had eaten fast food frequently in the month before their heart attack. “Frequently” was defined as once a week or more.

When Spertus and his colleagues checked back six months later, 503 were still eating fast food every week.

“Fast food consumption by patients with AMI (acute myocardial infarction) decreased 6 months after the index hospitalization, but certain populations — including younger patients, men, those currently working, and less educated patients — were more likely to consume fast food, at least weekly, during follow-up,” he wrote.

“Novel interventions that go beyond traditional dietary counseling may be needed to address continued fast food consumption after AMI in these patients.”

But the study showed that older patients and those who had bypass surgery were more likely to be avoiding fast food six months later.

The survey did not ask what menu items people ordered, and some in the restaurant business have pointed out that fast food isn’t always limited just to burgers and fries.

But Spertus and his colleagues pointed out that the people in their study who kept eating fast food tended to have health profiles “consistent with selection of less healthy options.”

Nine out of 10 patients in the study received dietary counseling before they left the hospital, but this didn’t seem to affect that odds that frequent fast food eaters would improve their diets, and Spertus said this showed they needed more education after leaving the hospital.

“The problem is that patients are absorbing so much information at the time of their heart attack, that I just don’t think they can capture and retain all the information they’re getting,” he told Reuters Health.

Fast food restaurants in the United States will soon post calorie, fat, sodium and other nutritional information on their menus, as required by the health care law passed last year.

Already, cities such as New York and Philadelphia mandate calorie counts on menus.


Source: http://bit.ly/eAnRdI
Image Courtesy from: Marketingpower.com

February 25, 2011

New York mayor bans smoking in parks, beaches

New York: the city that never smokes. Mayor Michael Bloomberg signed a law Tuesday banning smoking in parks, beaches and busy gathering places like Times Square, the health department said.

The law, approved by the City Council at the start of February, will be backed up with $50 fines, the department said.

It will take effect in 90 days, ending smoking in parks, pedestrian zones and 14 miles (23 kilometers) of beaches. Smoking is already forbidden in office buildings, bars and restaurants.

Health Commissioner Thomas Farley said the rules would make those public spots “healthier places than ever. I encourage those still smoking to take this opportunity to quit smoking today.”


Article courtesy from Yahoo! Health
Image courtesy from Gossip Jackal

February 22, 2011

Why is it so freakin’ hard?

Almost every self-help book ever written talks about the critical importance of having a coach/mentor. Coaches help us figure out what we really want, help us discover how we’re holding ourselves back, and work with us to create habits and action plans that really work.
Here are the Top 4 reasons our clients gave when we asked why they chose to work with a coach:

1. “I’m stuck and I’m not sure what to do next.” Sometimes we’re just too close to it. We’re wrapped up in the emotion, the drama, and the details. It can be overwhelming. A coach acts as a neutral party who can easily see through the fog and helps map out what success looks like for us.

2. “I know what to do…I just can’t get myself to do it.” We’ve all been there. We already know what to do. The equation for losing weight is extraordinarily simple: burn more calories than you consume. So…why is it so freakin’ hard? A coach can help us determine what really, truly motivates us, then guide us through developing a plan that centers on that motivation and helps us build positive, lasting patterns that get us what we want.

3. “I need to make a decision, but I’m conflicted.” We are often stuck between two choices. They’re both so much a part of us that we feel them in our bones! We even use language that says so… “On the one hand I want to spend more time painting, because that’s what I really love. On the other hand, I really need to work out because I need to lose weight.” A coach can help us work out what’s really important to us about each choice and help develop a plan to get us what we want.

4. “I’m trying lots of things, but I’m still not getting what I want.” Paddling really fast with our oars out of the water doesn’t do much except make us tired. A coach can help us see the impact of our actions and can help us get out of our own way.

Learning everything about exercise and nutrition can take years or you can turn to a professional coach and save time and money!

Call and make a complimentary appointment to meet with one of our coaches or simply Click Here.

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