For centuries, dance manuals and other writings have lauded the health benefits of dancing, usually as physical exercise. More recently we've seen research on further health benefits of dancing, such as stress reduction and increased serotonin level, with its sense of well-being.
Most recently we've heard of another benefit: Frequent dancing apparently makes us smarter. A major study added to the growing evidence that stimulating one's mind can ward off Alzheimer's disease and other dementia, much as physical exercise can keep the body fit. Dancing also increases cognitive acuity at all ages. Here's a summary of a report published in the New England Journal of Medicine on a 21-year study of senior citizens, 75 and older, led by the Albert Einstein College of Medicine in New York City, funded by the National Institute on Aging.
The study wanted to see if any physical of cognitive recreational activities influenced mental acuity. They discovered that some activities had a significant beneficial effect while other activities had none.
One of the surprises of the study was that almost none of the physical activities appeared to offer any protection against dementia. Of course, there can be cardiovascular benefits, but this study was focused on the brain. There was one important exception: the only physical activity to offer protection against dementia was frequent dancing.
Reading - 35% reduced risk of dementia: Bicycling and swimming - 0%; Doing crossword puzzles at least four days a week - 47%; Playing gold - 0%; Dancing frequently - 76%. Dancing frequently was the greatest risk reduction of any activity studied, cognitive or physical. Dancing. The greatest benefit appears to come from freestyle, social dancing over memorized sequence dancing.
Dancing integrates several brain functions at once, involving kinesthetic, rational, musical and emotional processes. The study also suggested to do it often. More is better. And do it now, the sooner the better.
Think about adding some dance fitness to your healthy lifestyle. Try classes that integrate dance, look for social situations where you can dance. Get the family rocking freestyle at home for some fun. There are many ways to incorporate healthy activity into your lifestyle. Think and dance outside the box.
barbarajlaird.zumba.com
Monday, April 29, 2013
Monday, April 22, 2013
Let's Give Some Love Back to Those Carbohydrates
Contrary to the thinking of popular diets on the market over the past couple decades, carbohydrates are not all bad and are an essential part of a healthy diet. Carbs are the body's primary source of energy; help the body's muscles work better; are necessary for brain function; supply the body with essential vitamins and minerals; supply the body with fiber. Unfortunately, not all carbohydrates are good and the negative ones have given the whole family a bad name. The right type of carbohydrate can boost your health.
Fortunately, it's fairly easy to identify the good from the bad. The simplest rule of thumb is that carbohydrates found in whole foods are productive. Those good carbs are plant foods that deliver fiber, vitamins, minerals and phytochemicals along with grams of carbohydrate such as whole grains, beans, vegetables and fruits. You can't judge a carb as "good" without considering its fiber content (unless it's a naturally low-fiber food like skim or low-fat milk). We can enjoy the benefits of good carbs by choosing carbohydrates full of fiber.
What are the "bad" carbs? Sugars; "added" sugars; refined "white" grains. We can minimize the health risk of bad carbs by eating fewer refined and processed carbohydrates that strip away beneficial fiber (Examples: white bread and white rice; packaged/processed snacks).
Some simple changes I've made and sustained over the past six years include choosing only whole wheat and grains in every possible way (which includes bread, rolls, pasta, crackers, cereal). You have to read the ingredients. Just because a product is labeled whole grain or wheat doesn't mean that it doesn't also contain white and enriched flour. I choose not to use blends, but to really maximize the value of whole grains. Another simple approach is to eat plenty of fruits and vegetables every day. Set a goal to eat at least five servings a day of fruits and vegetables to get 10 or more grams of fiber in your meal plan. Include some beans and bean products in your recipes. Just a half-cup of cooked beans will add from 4 to 8 grams of fiber and other great nutrients to your day.
There are lots of great sources for more information on understanding carbohydrates. Studies have demonstrated that carbohydrates are essential for proper body functioning. Eliminating carbs can promote malnutrition. The story on carbohydrates is similar to that of fats. According to Dr. Robert Eckel, a chairman of the American Heart Association's nutrition committee, "people gain weight because they eat too many calories, not carbohydrates." And Sara A. Boldec, a nutritionist and lecturer states that, "any diet that eliminates entire food groups or has a time limit is bad for you, and any diet that promises quick results will almost always lead you right back where you started."
So, let's continue our shared journey of enjoying our simple, healthy eating and fitness habits. For me, choosing the right carbohydrates along with lean sources of protein is what provides the fuel to sustain me in my full-time fitness career.
barbarajlaird.zumba.com
gettingfitwithbj@gmail.com
Fortunately, it's fairly easy to identify the good from the bad. The simplest rule of thumb is that carbohydrates found in whole foods are productive. Those good carbs are plant foods that deliver fiber, vitamins, minerals and phytochemicals along with grams of carbohydrate such as whole grains, beans, vegetables and fruits. You can't judge a carb as "good" without considering its fiber content (unless it's a naturally low-fiber food like skim or low-fat milk). We can enjoy the benefits of good carbs by choosing carbohydrates full of fiber.
What are the "bad" carbs? Sugars; "added" sugars; refined "white" grains. We can minimize the health risk of bad carbs by eating fewer refined and processed carbohydrates that strip away beneficial fiber (Examples: white bread and white rice; packaged/processed snacks).
Some simple changes I've made and sustained over the past six years include choosing only whole wheat and grains in every possible way (which includes bread, rolls, pasta, crackers, cereal). You have to read the ingredients. Just because a product is labeled whole grain or wheat doesn't mean that it doesn't also contain white and enriched flour. I choose not to use blends, but to really maximize the value of whole grains. Another simple approach is to eat plenty of fruits and vegetables every day. Set a goal to eat at least five servings a day of fruits and vegetables to get 10 or more grams of fiber in your meal plan. Include some beans and bean products in your recipes. Just a half-cup of cooked beans will add from 4 to 8 grams of fiber and other great nutrients to your day.
There are lots of great sources for more information on understanding carbohydrates. Studies have demonstrated that carbohydrates are essential for proper body functioning. Eliminating carbs can promote malnutrition. The story on carbohydrates is similar to that of fats. According to Dr. Robert Eckel, a chairman of the American Heart Association's nutrition committee, "people gain weight because they eat too many calories, not carbohydrates." And Sara A. Boldec, a nutritionist and lecturer states that, "any diet that eliminates entire food groups or has a time limit is bad for you, and any diet that promises quick results will almost always lead you right back where you started."
So, let's continue our shared journey of enjoying our simple, healthy eating and fitness habits. For me, choosing the right carbohydrates along with lean sources of protein is what provides the fuel to sustain me in my full-time fitness career.
barbarajlaird.zumba.com
gettingfitwithbj@gmail.com
Monday, April 15, 2013
Is Your Workout Working For You?
One of the biggest mistakes people make with their exercise program is not including enough variety. Unlike fashion faux pas or getting something stuck in your teeth, when it comes to working out, no one is going to step in and tell you when it's time to step up. That means it's up to you to know when it's time for a change. The signs may not always be obvious. Miss them and you risk giving up on your fitness plan out of frustration or boredom.
Think about your fitness portfolio like you would investments. One of the best ways to strengthen a long-term financial portfolio is to diversify investments. It's easy to think about fitness the same way. Exercise variety will help decrease your risk of heart disease, arthritis, disability, and even some kinds of cancer. In fact, recent data suggest that regularly engaging in a range of physical activities decreases all-cause mortality rates. Research shows that diversifying your workout routine offers greater payoffs than sticking to the same moves for years on end. That's because exercise variety maximizes benefits and minimizes obstacles to working out, such as injuries, plateaus, and boredom.
According to the American College of Sports Medicine (ACSM) more than half of new exercisers quit within three to six months after starting a workout program. Causes are often attributed to burnout or doing the same thing over and over so it's no longer challenging. You're simply bored. For those that stick with it, hitting a wall may happen because you've maxed out your potential in a repetitive activity.
Maybe you are just too comfortable. Working out on autopilot makes exercise a no-brainer, but you're only cheating yourself if you no longer break a sweat. You are wasting your time if you want results and you are not going outside of your comfort zone. This can be difficult to correct because you have to want to change. One way to get out of your comfort zone is by joining a group that's doing new things or trying different training classes such as Pilates or Zumba Fitness.
Make sure your workout is working for you by getting the right mix of flexibility exercise, strength training, and aerobic exercise. Although your optimal balance of aerobic and strength training may vary slightly, depending on your age, a good rule of thumb is to strive for equal amounts of the the two each week, integrating flexibility exercises into every workout. This means that yes, walking is great, but in and of itself is not enough for overall fitness which results in good energy, balance, strength, injury and disease risk reduction.
Talk to your doctor about exercise if you've been diagnosed with a health issue that affects your workouts. Schedule an assessment with a personal trainer. Try different group fitness classes. Make small changes throughout the month and think about a big change every six months or so.
Think about your fitness portfolio like you would investments. One of the best ways to strengthen a long-term financial portfolio is to diversify investments. It's easy to think about fitness the same way. Exercise variety will help decrease your risk of heart disease, arthritis, disability, and even some kinds of cancer. In fact, recent data suggest that regularly engaging in a range of physical activities decreases all-cause mortality rates. Research shows that diversifying your workout routine offers greater payoffs than sticking to the same moves for years on end. That's because exercise variety maximizes benefits and minimizes obstacles to working out, such as injuries, plateaus, and boredom.
According to the American College of Sports Medicine (ACSM) more than half of new exercisers quit within three to six months after starting a workout program. Causes are often attributed to burnout or doing the same thing over and over so it's no longer challenging. You're simply bored. For those that stick with it, hitting a wall may happen because you've maxed out your potential in a repetitive activity.
Maybe you are just too comfortable. Working out on autopilot makes exercise a no-brainer, but you're only cheating yourself if you no longer break a sweat. You are wasting your time if you want results and you are not going outside of your comfort zone. This can be difficult to correct because you have to want to change. One way to get out of your comfort zone is by joining a group that's doing new things or trying different training classes such as Pilates or Zumba Fitness.
Make sure your workout is working for you by getting the right mix of flexibility exercise, strength training, and aerobic exercise. Although your optimal balance of aerobic and strength training may vary slightly, depending on your age, a good rule of thumb is to strive for equal amounts of the the two each week, integrating flexibility exercises into every workout. This means that yes, walking is great, but in and of itself is not enough for overall fitness which results in good energy, balance, strength, injury and disease risk reduction.
Talk to your doctor about exercise if you've been diagnosed with a health issue that affects your workouts. Schedule an assessment with a personal trainer. Try different group fitness classes. Make small changes throughout the month and think about a big change every six months or so.
Monday, April 8, 2013
Eating Good Fats
Last week we identified that eating fat isn't always the bad guy in the waistline wars. Bad fats, such as saturated fats and trans fats, are guilty of the unhealthy things all fats have been blamed for - weight gain, clogged arteries, and the like. But good fats such as the monounsaturated fats, polyunsaturated fats, and omega-3s have the opposite effect. In fact, healthy fats play a huge role in helping you manage your moods, stay on top of your mental game, fight fatigue, and even control your weight.
The answer isn't cutting out the fat - it's learning to make healthy choices and to replace bad fats with good ones that promote health and well-being. Read the nutrition labels. Become a trans fat detective and take a first step to eliminate trans fats and saturated fats from your diet.
Here are some examples:
Good Fats: Monounsaturated fats and polyunsaturated fats are known as the "good fats" because they are good for your heart, your cholesterol, and your overall health.
Monounsaturated fats: olive, canola, sunflower, peanut, and sesame oils; avocados; olives; almonds; nuts like peanuts, macadamia nuts, hazelnuts, pecans, cashews; peanut butter.
Polyunsaturated fat: soybean,corn and safflower oils; sunflower, sesame and pumpkins seeds; flaxseed; fatty fish like salmon, tuna, mackerel, herring, trout, and sardines; soymilk; tofu.
Bad Fats: Saturated facts and trans fats are known as the "bad fats" because they increase your risk of disease and elevate cholesterol.
Saturated fat: high-fat cuts of meat, chicken with the skin; whole-fat dairy products; butter; cheese; ice cream; palm and coconut oil; lard.
Trans fat: Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough; packaged snack foods; stick margarine; vegetable shortening; fried foods; candy bars.
Sounds complicated. Let's start with a couple easy practices. Read labels and avoid anything that has "partially hydrogenated oil" in the ingredients. Keep in mind that in the United States, the primary source of trans fats comes from commercially-prepared baked goods and snack foods. Avoid fast food. Do not be deceived by "low-fat" or "fat-free" claims. Replace these with more healthy fat choices. Cook with olive oil. For baking, try canola or vegetable oil. Eat more avocados. In a sandwich, try using a quarter of an avocado instead of a slice of cheese. It's yummy and really boosts the nutrients. Reach for the nuts. Snack on olives.
Remember our theme of small changes that can add up to big improvements.
The answer isn't cutting out the fat - it's learning to make healthy choices and to replace bad fats with good ones that promote health and well-being. Read the nutrition labels. Become a trans fat detective and take a first step to eliminate trans fats and saturated fats from your diet.
Here are some examples:
Good Fats: Monounsaturated fats and polyunsaturated fats are known as the "good fats" because they are good for your heart, your cholesterol, and your overall health.
Monounsaturated fats: olive, canola, sunflower, peanut, and sesame oils; avocados; olives; almonds; nuts like peanuts, macadamia nuts, hazelnuts, pecans, cashews; peanut butter.
Polyunsaturated fat: soybean,corn and safflower oils; sunflower, sesame and pumpkins seeds; flaxseed; fatty fish like salmon, tuna, mackerel, herring, trout, and sardines; soymilk; tofu.
Bad Fats: Saturated facts and trans fats are known as the "bad fats" because they increase your risk of disease and elevate cholesterol.
Saturated fat: high-fat cuts of meat, chicken with the skin; whole-fat dairy products; butter; cheese; ice cream; palm and coconut oil; lard.
Trans fat: Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough; packaged snack foods; stick margarine; vegetable shortening; fried foods; candy bars.
Sounds complicated. Let's start with a couple easy practices. Read labels and avoid anything that has "partially hydrogenated oil" in the ingredients. Keep in mind that in the United States, the primary source of trans fats comes from commercially-prepared baked goods and snack foods. Avoid fast food. Do not be deceived by "low-fat" or "fat-free" claims. Replace these with more healthy fat choices. Cook with olive oil. For baking, try canola or vegetable oil. Eat more avocados. In a sandwich, try using a quarter of an avocado instead of a slice of cheese. It's yummy and really boosts the nutrients. Reach for the nuts. Snack on olives.
Remember our theme of small changes that can add up to big improvements.
Monday, April 1, 2013
Habits that Make You Fat
Let's unlearn some ideas about how we get fat and resolve to change a couple simple routines.
Eating fat makes you fat. WRONG. Eating fat won't make you fat, any more than eating money will make you rich. Calories make you fat, and most "low-fat" or "fat-free" foods actually have just as many calories as their full-fat versions, because of added sugar and chemicals. And there's no debate on this one: Since we made "cut down on fat" our favorite food craze roughly 30 years ago, the U.S. obesity rate has doubled. Among children, it has tripled. That's a failed food policy of ever there was one. But, its just one of many "get fat" habits that can be turned into a "slim-down" habit, starting today. Here are a few other habits that you can replace right now.
It sounds crazy, but I want you to consider not buying foods marketed as low-fat or fat-free. Typically, they save you only a few calories and, in doing so, they replace harmless fats with low-performing carbohydrates that digest quickly - causing a sugar rush and, immediately afterward, rebound hunger. Researchers from the University of Alabama at Birmingham found that meals that limited carbohydrates to 43 percent were more filling and had a milder effect on blood sugar than meals with 55 percent carbohydrates. That means you'll store less body fat and be less likely to eat more later.
Fat Habit: Eating free restaurant foods. Bread sticks, biscuits, and chips and salsa may be complimentary at some restaurants, but that doesn't mean you won't pay for them. Every time you eat one of Olive Garden's free bread sticks or Red Lobster's Cheddar Bay Biscuits, you're adding an additional 150 calories to your meal. Eat three over the course of dinner and that's 450 calories. That's also roughly the number of calories you can expect for every basket of tortilla chips you get at your local Mexican restaurant. What's worse, none of these calories comes paired with any redeeming nutritional value. Consider them junk food on steroids.
Fat Habit: Skipping meals. In a 2011 national survey from the Calorie Control Council, 17 percent of Americans admitted to skipping meals to lose weight. The problem is, skipping meals actually increases your odds of obesity, especially when it comes to breakfast. A study from the American Journal of Epidemiology found that people who cut out the morning meal were 4.5 times more likely to be obese. Why? Skipping meals slows your metabolism and boosts your hunger. That puts your body in prime fat-storage mode and increases your odds of overeating at the next meal.
Fat Habit: Drinking soda - even diet. The average American guzzles nearly a full gallon of soda every week. Why is that so bad? Because a study found that drinking one to two sodas per day increases your chances of being overweight or obese by nearly 33 percent. And diet soda is no better. When researchers in San Antonio tracked a group of elderly subjects for nearly a decade, they found that compared to nondrinkers, those who drank two or more diet sodas a day watched their waistlines increase five times faster. The researchers theorize that the artificial sweeteners trigger appetite cues, causing you to unconsciously eat more at subsequent meals.
Fat Habit: Putting serving dishes on the table. Resist setting out foods buffet or family style, and opt instead to serve them from the kitchen. A study in the journal Obesity found that when food is served from the dinner table, people consume 35 percent more over the course of the meal. When an additional helping requires leaving the table, people hesitate to go back for more.
Fat Habit: Choosing white bread. A study from the American Journal of Clinical Nutrition found that wen obese subject incorporated whole grains into their diets, they lost more abdominal fat over the course of 12 weeks. There are likely multiple factors at play, but the most notable is this: Whole grain foods pack in more fiber and an overall stronger nutritional package than their refined-grain counterparts. Trading white for wheat is an easy fix.
Fat Habit: Drinking fruity beverages. Most restaurants and bars have ditched their fresh-fruit recipes in favor of viscous syrups made mostly from high fructose corn syrup and thickening agents. As a general rule, the more garnishes a drink has hanging from its rim, the worse it is for your waistline. This rule holds true for non-alcoholic beverages, as well.
You don't need to make big changes to your diet to lose 10, 20 or even 30 pounds. You just need to make the right small tweaks. barbarajlaird.zumba.com
Eating fat makes you fat. WRONG. Eating fat won't make you fat, any more than eating money will make you rich. Calories make you fat, and most "low-fat" or "fat-free" foods actually have just as many calories as their full-fat versions, because of added sugar and chemicals. And there's no debate on this one: Since we made "cut down on fat" our favorite food craze roughly 30 years ago, the U.S. obesity rate has doubled. Among children, it has tripled. That's a failed food policy of ever there was one. But, its just one of many "get fat" habits that can be turned into a "slim-down" habit, starting today. Here are a few other habits that you can replace right now.
It sounds crazy, but I want you to consider not buying foods marketed as low-fat or fat-free. Typically, they save you only a few calories and, in doing so, they replace harmless fats with low-performing carbohydrates that digest quickly - causing a sugar rush and, immediately afterward, rebound hunger. Researchers from the University of Alabama at Birmingham found that meals that limited carbohydrates to 43 percent were more filling and had a milder effect on blood sugar than meals with 55 percent carbohydrates. That means you'll store less body fat and be less likely to eat more later.
Fat Habit: Eating free restaurant foods. Bread sticks, biscuits, and chips and salsa may be complimentary at some restaurants, but that doesn't mean you won't pay for them. Every time you eat one of Olive Garden's free bread sticks or Red Lobster's Cheddar Bay Biscuits, you're adding an additional 150 calories to your meal. Eat three over the course of dinner and that's 450 calories. That's also roughly the number of calories you can expect for every basket of tortilla chips you get at your local Mexican restaurant. What's worse, none of these calories comes paired with any redeeming nutritional value. Consider them junk food on steroids.
Fat Habit: Skipping meals. In a 2011 national survey from the Calorie Control Council, 17 percent of Americans admitted to skipping meals to lose weight. The problem is, skipping meals actually increases your odds of obesity, especially when it comes to breakfast. A study from the American Journal of Epidemiology found that people who cut out the morning meal were 4.5 times more likely to be obese. Why? Skipping meals slows your metabolism and boosts your hunger. That puts your body in prime fat-storage mode and increases your odds of overeating at the next meal.
Fat Habit: Drinking soda - even diet. The average American guzzles nearly a full gallon of soda every week. Why is that so bad? Because a study found that drinking one to two sodas per day increases your chances of being overweight or obese by nearly 33 percent. And diet soda is no better. When researchers in San Antonio tracked a group of elderly subjects for nearly a decade, they found that compared to nondrinkers, those who drank two or more diet sodas a day watched their waistlines increase five times faster. The researchers theorize that the artificial sweeteners trigger appetite cues, causing you to unconsciously eat more at subsequent meals.
Fat Habit: Putting serving dishes on the table. Resist setting out foods buffet or family style, and opt instead to serve them from the kitchen. A study in the journal Obesity found that when food is served from the dinner table, people consume 35 percent more over the course of the meal. When an additional helping requires leaving the table, people hesitate to go back for more.
Fat Habit: Choosing white bread. A study from the American Journal of Clinical Nutrition found that wen obese subject incorporated whole grains into their diets, they lost more abdominal fat over the course of 12 weeks. There are likely multiple factors at play, but the most notable is this: Whole grain foods pack in more fiber and an overall stronger nutritional package than their refined-grain counterparts. Trading white for wheat is an easy fix.
Fat Habit: Drinking fruity beverages. Most restaurants and bars have ditched their fresh-fruit recipes in favor of viscous syrups made mostly from high fructose corn syrup and thickening agents. As a general rule, the more garnishes a drink has hanging from its rim, the worse it is for your waistline. This rule holds true for non-alcoholic beverages, as well.
You don't need to make big changes to your diet to lose 10, 20 or even 30 pounds. You just need to make the right small tweaks. barbarajlaird.zumba.com
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