Health&wellnessjan2014

NewyouA ‘You Redo’

Flip the calendar and get your health on track with our quitter-proof New Year’s resolutions

Better eating

YoUNGeR SKINAN excItING exeRcISe improved Sleep

January Edition

2014

Page 2 – Body & More – January 2014

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TABLE OF CONTENTS

HIP TO BE SQUAREFor years we’ve been told that eating 6 to 7 small meals a day is the way

to go for weight loss.

RISE & SHINEMorning routines establish a more productive and less stressful day. Here are some tips on how to ease into a new early ritual.

GET FIT, 2014 STYLESLooking for the best exercise program to get in shape? Check out the latest trendy sweat=inducers that will keep you toned and healthy in the New Year.

TURN BACK TIMEHow to look younger than your age without purchase a single anti-aging product.


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By Bev BennettCtW Features

You may have heard the popular advice to eat smaller, more frequent meals to stave off

hunger pangs while you’re trying to lose weight.

Research actually supports the opposite approach; that you’ll have

better success dieting if you eat just three square meals a day.

Still, the message is more complex. Whether you’ll respond to three or the six meals recommended in some diet plans may depend on how much weight you have to lose, according to health experts.

Obese adults benefit from three meals of equal calories a day, according to Dr.

Todd Burstain, clinical associate professor of internal medicine at University of Iowa Hospital and Clinics.

Hormones controlling hunger and satiety don’t function well in the obese, which means they aren’t getting a signal that they’re satisfied and should stop eating.

Eating three meals, starting with breakfast, ending with dinner and no

snacks in-between allows the body to become more sensitive to the hormones ghrelin, which signals hunger, and leptin, which cues satiety, according to Dr. Burstain.

In fact, eating three meals may have health advantages beyond appetite regulation.

In a recent study of meal frequency, eight obese women consumed 1,500

Resolution eat a healthieR diet

hip to Be squaRe For years we’ve been told that eating 6 to 7 small meals a day is the way to go for weight loss. not so fast. new evidence suggests that eating the classic 3 meals a day is better for your health


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calories in a liquid diet. Half were restricted to three (500-calorie) meals and half to six (250-calorie) meals.

The women who consumed fewer meals had lower triglyceride levels at the end of the experiment at the University of Missouri, Columbia.

Hunger wasn’t an issue for those who had longer breaks between meals, according to Jill Kanaley, PhD., professor in the university’s department of nutrition and exercise physiology.

“We never really had anybody complain about being hungry. Some people who were on three meals did complain when they were close to the end of the four-hour [break] between meals. But these were liquid meals, which aren’t filling,” says Kanaley, a researcher on the study.

What about dieters who aren’t obese, but have 15 or 20 pounds to lose?

Should they eat three or six meals a day?

Meal frequency may not matter as much in the short term as long as dieters do not have insulin resistance and can maintain their ability to know when they’re satisfied, according to Dr. Burstain.

However, dieters probably don’t need to eat as frequently as they think.

“In general most of us are fooling ourselves into the argument that our blood sugar is going down and we need a snack in the afternoon or midmorning. I’ve taken blood sugar levels [of volunteers] and most people haven’t had a slump,” Kanaley says.

© CtW Features

Resolution eat a healthieR diet

“in general most of us are fooling ourselves into the argument that our blood sugar is going down and we need a snack in the afternoon or midmorning. i’ve [measured] blood sugar levels and most people haven’t had a slump.”

— Jill Kanaley, PhD

Protein, which is known to provide satiety, may be a key to whether dieters will fare well on three meals a day.

Most Americans consume 10 to 15 percent of their calories as protein foods, according to Heather Leidy, PhD., assistant professor in the department of nutrition and exercise physiology at the University of Missouri, Columbia.

The Centers for Disease Control and Prevention recommends that 10 to 35 percent of daily calories come from protein, depending on age, physical activity and gender.

Eating more protein, 25 to 30 percent of daily intake, seems beneficial for body weight management, according to Leidy.

In addition, Americans get twice as much protein at dinner than at breakfast and lunch, according to Leidy, who looked at data from the National Health and Nutrition Examination Survey (NHANES).

“People are eating way too much [protein] at dinner. It should be better distributed with breakfast and lunch,” she says.

In her studies on satiety, Leidy focuses on low-fat protein foods such Greek yogurt and lean pork. Although milk delivers almost nine grams of protein in an 8-ounce glass, it’s not as filling.

“The body doesn’t sense beverages as it does food,” Leidy says.

pRotein poweR

the upFRont dietYou’ve probably heard the adage to eat breakfast like a king, lunch like a prince and dinner like a pauper.

It has advantages for weight loss, according to Jennifer McDaniel, registered dietitian nutritionist in St. Louis.

She refers to the practice as “upfronting calories.”

“I’ve found that if clients are able to eat earlier in the day, they can control their calories. The evening meal tends to be more caloric than breakfast,” says McDaniel, spokesperson for the Academy of Nutrition and Dietetics.

Eating less and earlier at supper has another surprising benefit.

“Many of my clients weigh themselves every morning. If they cut themselves off [from food] at 7pm they weigh less in the morning,” she says.

It’s not magic.It could simply be that they’re not retaining

water if they don’t eat at night. But seeing a loss on the scale is motivating, McDaniel says.


even though switching from the traditional three meals to six mini meals a day may seem appealing, putting it into practice can be challenging, say health experts.

“I would argue against snacking because the more opportunities I have to put food in my mouth the more opportunities I have to make mistakes,” says Jill Kanaley, PhD., nutrition and exercise physiology expert.

For a healthful weight loss diet, you need to reduce the number of calories you consume each day, while including fruits, vegetables and whole grains along with dairy and protein foods in your meals.

Say you’re limiting yourself to 1,200 calories a day. Getting all the food groups into each meal is easier when you’re consuming three 400-calorie meals. It’s hard to keep track of the foods you should be eating when you’re juggling six 200-calorie meals, according to Jennifer McDaniel, MS, registered dietitian nutritionist, spokesperson for the Academy of Nutrition and Dietetics.

Here’s an example of a day’s menus, broken into three and six meals each for a total of 1,200 calories.

the 3-meal dayBReakFast

1 cup bran flakes breakfast cereal1 cup fat-free milk 1 small apple, cut into segments, spread with 2 teaspoons peanut butter

lunchSandwich with 2 ounces packaged reduced-sodium turkey breast meat topped

with mustard, baby spinach leaves, sliced tomato on 2 slices whole-grain bread1 carton fat-free plain Greek-style yogurt flavored with minced chives with

broccoli for dipping

dinneRMinestrone soup with garbanzo beans, macaroni, green beans, tomatoes, onion,

carrots, celery and reduced-sodium chicken broth, topped with 1 tablespoon shredded Parmesan cheese

1 cup sliced strawberriesLatte made with fat-free milk

the 6-meal daymini BReakFast

1 cup bran flakes breakfast cereal½ cup fat-free milk

mid-moRning snack1 small apple, cut into segments, spread with 2 teaspoons peanut butter

mini lunch2 ounces packaged reduced-sodium sliced turkey breast packed in a small

whole-wheat pita bread with a handful of baby spinach leaves and mustard½ cup fat-free milk

mid-aFteRnoon snack1 carton fat-free plain Greek-style yogurt flavored with minced chives with

broccoli florets for dipping2 or 3 whole-wheat crackers

dinneRMinestrone soup with garbanzo beans, macaroni, green beans, tomatoes, onion,

carrots, celery and reduced-sodium chicken broth, topped with 1 tablespoon shredded Parmesan cheese

late-night snack1 cup strawberries topped 1/3 cup part skim milk ricotta cheese and 1

tablespoon sliced almonds

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too many meals, so little time


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By Dawn KlingensmithCtw Features

Early risers have a more positive outlook on life and are more likely to succeed in their careers because

they tend to be more proactive, university studies have found. However, night owls may be more alert 10 hours after awakening, compared to early birds, whose energy fades.

Science aside, it stands to reason that

for early birds and night owls alike, sleeping in until the last possible minute can cause stress and reduce productivity. So why not resolve to get an earlier start?

For motivation, think about what you will gain and how you’ll use the extra time. You can avoid rush hour traffic, for example, and not work as late in the evening. You can exercise, keep up with the news or simply enjoy a leisurely breakfast.

“I get to the office at 6:30, about two hours before official opening time. Among the many benefits are much less traffic, fewer interruptions at the office and it gives me some padding to be able to take a long enough lunch break to go to the gym,” says Jack Dare, IT director for a Chicago-based industry association.

There’s only one way to wake up earlier on a consistent basis, and that’s going to bed earlier, says Dare: “Have a dark and quiet bedroom, don’t try to

work or do anything to get your stress level up just before bed, and save a little time to unwind before bedtime.”

Start slowly, by waking up just 15 minutes earlier than usual. Get used to this for a few days and then move your wake-up time back in 10- or 15-minute increments over the course of time to acclimate to the change.

Think through the reasons you might hit snooze and address them. For example, if you dread leaving the warmth of your

REsolutions BEttER slEEp HaBits, incREasEd JoB satisfaction

RisE & sHinE Morning routines establish a more productive and less stressful day. Here are some tips on how to ease into a new early ritual.


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covers, keep a fuzzy robe and slippers at the side of the bed. If it helps to have coffee made, use a programmable automatic or speedy single-cup maker.

Light can be a friend or an enemy. It may be tempting to check email one last time at bedtime or watch TV to unwind, but light-emitting screens have been shown to affect melatonin levels and trick our brains into staying wakeful. Avoid lit screens within an hour of bedtime. In the morning, though, it may help to turn on a bright light right away to simulate daylight. There are sunrise-simulating alarm clocks that start filling the room with a gradually brightening light before the alarm goes off. Manufacturers claim the sunrise effect is a natural cue for the body to awaken, so by the time the alarm sounds, you are ready to get up.

Establish a morning routine that sets you up for success throughout the day. This differs from person to person. Some people like to ease into the day while others

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like to hit the ground running.“Don’t race to the computer. Rather than checking email or reading the

news the moment you wake up, designate the first 20 minutes for reflection, reading, exercising or journaling to stimulate your brain,” suggests Randy Hain, managing partner of Bell Oaks Executive Search in Atlanta. “Then, have a cup of coffee, sit down and think about your day. Whatever it is, make it your time – it’s the one part of the day when clients and family aren't making requests.”

Hain gets up at 4 a.m, and by the time his first scheduled meeting rolls around, as early as 7, he is “energized and engaged” because he’s taken care of his “mental, spiritual and physical health first,” he says.

Psychiatrist Carole Lieberman, of Beverly Hills, Calif., ritualistically looks at her vision boards when she awakes at 5 or 6 a.m. That way, “I have my goals in mind from the outset,” she explains. “I have two vision boards: One is a bulletin board that I use thumbtacks to stick pictures on and one is my screensaver. So, as soon as I sit down at my computer, I’m looking at it and have it in the background all day.”

While it’s possible to change a late sleeper’s habits, a special alarm clock or morning ritual may be less instrumental than sheer determination, says Dare’s co-worker Chris Stark, the association’s CFO. “I don’t think it’s naturally any easier for me to get up earlier than for anyone else,” he says. “Perhaps a possible trait of high performers is the ability to muster the will power to simply rise when the alarm goes off.”

© Ctw Features

“Rather than checking email or reading the news the moment you wake up, designate the first 20 minutes for reflection, reading, exercising or journaling to stimulate your brain.” — Randy Hain, Bell Oaks Executive Search

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Resolution lose WeiGHt

Looking for the best exercise program to get in shape? Check out the latest trendy sweat-inducers that will keep you toned and healthy in the New Year

Get Fit, 2014 style

‘CrossFit is definitely reigniting the idea of group exercise with the younger generation in a more jockish, less aerobic-y way. But these workouts are based on highly athletic and competitive exercise routines and not for the faint of heart or joint compromised. it’s great for the already fit who want to be the fittest they can be.’— Kathy Stevens, educational director at the Aerobics and Fitness Association of America


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By Jeff SchnaufercTW feaTureS

FlyWHeel. Pound. CRossFit. Fusion. tHe BaR MetHod.

Don’t recognize any of these names?Well, you will.These are among the top fitness trends for 2014. But are they for every level of

fitness? And what are the pros and cons of each?We asked two fitness experts to weigh in on these latest trends: Meg Jordan, the

San Francisco-based editor-in-chief of American Fitness Magazine, and Kathy Stevens, educational director at the Aerobics and Fitness Association of America in Sherman Oaks, Calif.

Pound

JOrDAN: “You’re channeling your inner rock star to do a Pound workout. It was created by two women drummers. You use rhythm sticks. I like it. You stay in a squat most of the time. I think people got tired of punching bags, like punch-bag boxing. Instead of doing that, now you’ve got sticks you can pound away. It’s more of that full body rhythmic, cardio and muscular skeletal conditioning class. It’s trying to be the next trend, but I don’t know how long it will stick around.”STeveNS: “It has great appeal for both the younger and more vintage group exerciser. It has a fun use of simple fitness tools plus great music and a sense of authenticity on the part of the program developers. There’s real potential to grow.”

tHe BaR MetHodThe hour-long class combines elements of isometrics, interval training, dance conditioning, and sports rehabilitation to quickly and safely burn fat and carve muscle, its’ website states. But what do our experts think?JOrDAN: “I think it’s a great thing. It was founded here in San Francisco. It’s so huge in San Francisco. It’s high-end in terms of calorie-burning moves. It’ well-known as being a fat-buster. People think that they have to work at a bar. But it really is all about body sculpting. You talk to someone who has done a bar method workout and their butt is so sore. Make sure you are in a beginning lesson.”STeveNS: “The Bar Method brings back some great memories if you ever took formal dance lessons as a kid or young adult. It’s great for core strength, flexibility, balance and many of the other things associated with Pilates, yoga and a good old fashion dance class.”

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FlyWHeelSTeveNS: “Flywheel adds a new coolness to the already popular indoor cycle class. The niche studios popping up are creating a fun and exclusive feel for their members. It’s a nice shot in the arm for cyclists that may be getting a bit bored with their current class. It’s for those that want great cycle and other signature Yoga classes without the large over crowded gym feel.”JOrDAN: “Flywheel and SoulCycling are both indoor cycling classes. At $40 a class, it’s so expensive. The music blasts so hard that they hand out earplugs. And they hand out special cycling shoes that lock into the pedals. In SoulCycling, they have a diatribe of “You’re doing this for your soul”. It only lasts 45 minutes but you about fall over when you’re done. Not for beginners. It’s very intense. You’ll be doing lots of simulated climbing. There’s a chance for cardiovascular injury.”

‘Flywheel is for those that want great cycle and other signature yoga classes without the large over crowded gym feel.’— Kathy Stevens, educational director at the Aerobics and Fitness Association of America

CRossFitSTeveNS: It definitely ain’t your mama’s workout. CrossFit is definitely re-igniting the idea of group exercise with the younger generation in a more jockish, less aerobic-y way with a regimen that offers a changing mix of weight lifting, aerobic exercise and body weight exercises. But these workouts are based on highly athletic and competitive exercise routines and not for the faint of heart or joint compromised.

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It’s great for the already fit who want to be the fittest they can be.”JOrDAN: “Chiropractors say they have more patients now with CrossFit injuries. The workout is notorious for people doing too much too soon. Low back and disk injuries. The overhead presses and deadlifts are too competitive.”

Fusion

STeveNS: Fusion can mean many things, but the original use of the term was to combine exercises and techniques between yoga and Pilates. Today we see it meaning any two different group X modalities. So it could be a cycle/body sculpt or a Yoga/boot camp. In any case the benefit is that you get a greater level of variety in the hour format. Not everyone has time to do a full cycle and sculpt or yoga and HITT training boot camp, so this can be a fun way to maximize your workout time and also prevent overtraining injuries that occur when you get stuck on one type of training routine.”JOrDAN: “Fusion classes will always be in high demand. Though sometimes they get too gimmicky.”

‘Fusion can mean many things, but the original use of the term was to combine exercises and techniques between yoga and Pilates.’— Kathy Stevens

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Resolution look & Feel YoungeR


to take years off your appearance, you don’t need expensive creams or lotions or cosmetic surgery.

By eating healthful foods, staying hydrated, being more active and getting adequate sleep, you can look younger than your age.

“Your outer appearance is a reflection of your inner health,” says Elizabeth Somer, registered dietitian, Salem, Ore.

Foods that are rich in vitamins, minerals, antioxidants and beneficial fats will enhance skin color. Getting the recommended amount of exercise each day will result in youthful energy. Better sleep habits will be reflected in an appealing skin tone, health experts say.

“You can put all the $100 creams on

your skin, but if you don’t follow a healthful diet, it won’t show up on your skin,” says Somer, author of “Eat Your Way to Sexy” (Harlequin, 2011).

Start with consuming colorful produce, which contain plenty of antioxidants that may help prevent skin damage.

“Antioxidants fight free radicals that cause skin aging,” says Keri Glassman, registered dietitian, New York City.

These plant foods are high in antioxidants and protective vitamins and minerals, including vitamins A, C and E and the mineral selenium.

Orange or green fruits and vegetables such as apricots, sweet potatoes, cantaloupe, carrots, spinach, collard greens and romaine lettuce are high in Vitamin A, which helps turn skin cells.

Vitamin C helps the body synthesize collagen, which gives skin its elasticity. The vitamin also helps prevent and

tuRn Back time

How to look younger than your age without purchasing a single anti-aging product

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Resolution look & Feel YoungeR


to take years off your appearance, you don’t need expensive creams or lotions or cosmetic surgery.

By eating healthful foods, staying hydrated, being more active and getting adequate sleep, you can look younger than your age.

“Your outer appearance is a reflection of your inner health,” says Elizabeth Somer, registered dietitian, Salem, Ore.

Foods that are rich in vitamins, minerals, antioxidants and beneficial fats will enhance skin color. Getting the recommended amount of exercise each day will result in youthful energy. Better sleep habits will be reflected in an appealing skin tone, health experts say.

“You can put all the $100 creams on

your skin, but if you don’t follow a healthful diet, it won’t show up on your skin,” says Somer, author of “Eat Your Way to Sexy” (Harlequin, 2011).

Start with consuming colorful produce, which contain plenty of antioxidants that may help prevent skin damage.

“Antioxidants fight free radicals that cause skin aging,” says Keri Glassman, registered dietitian, New York City.

These plant foods are high in antioxidants and protective vitamins and minerals, including vitamins A, C and E and the mineral selenium.

Orange or green fruits and vegetables such as apricots, sweet potatoes, cantaloupe, carrots, spinach, collard greens and romaine lettuce are high in Vitamin A, which helps turn skin cells.

Vitamin C helps the body synthesize collagen, which gives skin its elasticity. The vitamin also helps prevent and

tuRn Back time

How to look younger than your age without purchasing a single anti-aging product


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treat damage from ultraviolet rays. You can get your fill by eating citrus

fruit, strawberries, cantaloupe, cabbage, Brussels sprouts, tomatoes and bell peppers.

Then add nuts.Brazil nuts, for example, are a good

source of selenium, which is good for your hair and skin, according to Glassman, nutrition expert for the HLN upwave program, “Cook Your Ass Off.”

Other nuts and nut products are also beneficial.

“Nut butter is important to keep skin youthful. And nuts are high in vitamin E, an antioxidant. Sun exposure may deplete vitamin E from the skin,” Somer says.

Don’t be so fat-phobic that you overlook fatty fish.

“Omega-3 [fatty acids] in sardines, mackerel and salmon have shown great promise in keeping skin moist, supple and youthful-looking,” says the

Oregon dietitian and author.Those are the important go-to foods;

now add beverages.You know how dragged out you

feel when you’re dehydrated?It shows.“When I’m not hydrated I look five

years older,” Glassman says.Make water your first choice. “Drink it slowly throughout the day

rather than gulping it,” Somer says.Contrary to former thinking, coffee

and tea also count toward getting enough fluids, according to Somer.

Get into the exercise habit so your blood is circulating, you’re building youthful muscle and maintaining a healthy weight.

You’ll look and feel better if you’re not gaining, losing and regaining pounds, Glassman says.

Do at least 150 minutes of moderate-intensity aerobic activity each week, and in addition, do muscle-strengthening exercises two or more

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“When i’m not hydrated

i look five years older.”

— Keri Glassman, registered dietitian, New York City

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days a week (according to recommendations from the Centers for Disease Control and Prevention).

An exercise routine may also improve your sleep. You’ll look and feel younger if you’ve had a good night’s sleep, and there’s science to back that up.

Inadequate sleep may lead to premature skin aging and less ability for skin to recover after sun exposure, according to recent research at University Hospitals (UH) Case Medical Center, Cleveland.

In a study of 60 women between the ages of 30 and 49, half had poor sleep quality. In various tests, the sleep-deprived women showed greater signs of skin aging, including fine lines, uneven pigmentation and slackened skin, according to researchers.

However, that’s probably no surprise. You know how haggard you look after a sleepless night.

People who are sleep deprived are judged as looking less attractive in various studies, according to Kelly Glazer Baron, assistant professor of neurology, director of the behavioral sleep medicine program, Northwestern University, Feinberg School of Medicine, Chicago.

“Being exhausted and fatigued will show up on facial expressions. You can see the effects of sleep loss almost immediately,” Baron says.

Adults should get seven to nine hours of sleep a night; older adults need seven to eight hours total, according to the National Institutes of Health. © CtW Features

aging Foods“When your skin dries out, it looks bad. You want to keep that from happening,” says Keri Glassman, registered dietitian, New York City.

“Wrinkles happen with sugar, salt and trans fats,” she says. Inflammatory stress can affect your looks and well-being.“Unprocessed food will give the body the building blocks it needs to

protect against stress,” says registered dietitian Elizabeth Somer.© CtW Features

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n e w y e a r , n e w y o u 2 0 1 4

days a week (according to recommendations from the Centers for Disease Control and Prevention).

An exercise routine may also improve your sleep. You’ll look and feel younger if you’ve had a good night’s sleep, and there’s science to back that up.

Inadequate sleep may lead to premature skin aging and less ability for skin to recover after sun exposure, according to recent research at University Hospitals (UH) Case Medical Center, Cleveland.

In a study of 60 women between the ages of 30 and 49, half had poor sleep quality. In various tests, the sleep-deprived women showed greater signs of skin aging, including fine lines, uneven pigmentation and slackened skin, according to researchers.

However, that’s probably no surprise. You know how haggard you look after a sleepless night.

People who are sleep deprived are judged as looking less attractive in various studies, according to Kelly Glazer Baron, assistant professor of neurology, director of the behavioral sleep medicine program, Northwestern University, Feinberg School of Medicine, Chicago.

“Being exhausted and fatigued will show up on facial expressions. You can see the effects of sleep loss almost immediately,” Baron says.

Adults should get seven to nine hours of sleep a night; older adults need seven to eight hours total, according to the National Institutes of Health. © CtW Features

aging Foods“When your skin dries out, it looks bad. You want to keep that from happening,” says Keri Glassman, registered dietitian, New York City.

“Wrinkles happen with sugar, salt and trans fats,” she says. Inflammatory stress can affect your looks and well-being.“Unprocessed food will give the body the building blocks it needs to

protect against stress,” says registered dietitian Elizabeth Somer.© CtW Features


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