Here at Healthy Steps we can’t stress enough the importance of exercise along with your healthy eating plan. Here are just a few, 51 to be exact, reasons why it’s a good idea to get going and get moving.
- Improves quality of life
- Lower Alzheimer’s risk
- Lowers risk of metabolic syndrome and prediabetes
- Up to 80% lower risk of breast cancer
- Strengthens bones & lowers risk of osteoporosis
- Improves self-esteem
- Effectively relieves symptoms of mild depression
- Can decreased chronic joint or muscle pain
- Lowers risk of heart attack
- Improves cognitive function and creative problem solving
- Improves body composition (ratio of fat mass to lean mass)
- Boosts levels of “feel good” biochemicals like endorphins
- 30-40% lower risk of colon cancer
- Lowers blood levels of “bad cholesterol” (LDL)
- Lowers blood pressure
- Boosts your immune system
- Lowers risk of Type 2 Diabetes
- Improves body image, even without changes in appearance
- Strongly linked with better weight loss maintenance (staying at your new lower weight)
- Prevents short-term memory loss in the elderly
- Improves symptoms of anxiety
- 20-40% lower risk of endometrial cancer
- Raises blood levels of “good cholesterol” (HDL)
- Can decrease pain associated with osteoarthritis
25.Improves flexibility and relieves muscle tension
- Burns calories
- Provides stress relief
- 20% lower risk of lung cancer
- Supports other healthy behaviors like healthy eating
- Improves insulin sensitivity and glucose tolerance
- Greater ease with activities of daily living
- Targets belly fat
- Lowers risk of injury (with stronger, more flexible muscles)
- Lowers risk of stroke
- Increases optimistic feelings and improves mood
- Lowers risk of getting a cold
- Kicks up metabolic rate (you burn more calories even at rest)
- Core strength can improve lower back pain
- Protects mobility
- Makes it easier to fall asleep
- Improves heart health
- Increases libido in both men and women
- Decreases the number of times you wake up during the night
- More toned and fit appearance
- Increases self-confidence
- Lower risk of esophageal cancer, liver cancer, stomach cancer, kidney cancer, myeloid leukemia, multiple myeloma, and cancers of the head and neck, rectum, and bladder.
- Increases energy & vitality
- 40% Lower risk of Erectile dysfunction
- Increases pounds and inches lost during weight loss
- Lowers stress hormones like cortisol and adrenaline
- Lowers all-cause mortality risk by 20-30%
What if I asked you to choose between two options:
Option A- Lose weight and gain it all back within a year or two
You’ve probably heard that fiber is good for you, but are you eating enough? Research indicates that for optimum health, we should consume between 25-38 grams of fiber per day. The average consumption in America is around 15 grams per day, with many people taking in much less than that. Fiber is a carbohydrate but it’s a very special one. A molecule of dietary fiber is similar to a starch molecule in that they are both long chains of glucose molecules joined together. However, the type of bond that joins the glucose molecules together in fiber molecules is unique and indigestible for humans. This means we don’t absorb any of the calories from fiber, which makes unprocessed high fiber incredibly helpful for weight management. Secondly, eating a meal rich in fiber increases satiety (fullness) therefore you can understand why a recent study found that the most successful weight loss individuals eat about one-third more fiber than those struggling to lose weight even while dieting. (Washingtonpost.com)
There are two types of dietary fiber, both of which support weight management. Most dietary fiber is insoluble fiber. This type of fiber is found in vegetables, whole grains, nuts and the edible skin of fruit (for example the peach skin or apple peel). Insoluble fiber adds bulk to the stool and speeds intestinal transit time, preventing constipation and lowering the risk of digestive troubles like hemorrhoids, diverticulitis and importantly, colon cancer. Soluble fiber, so called because it is soluble in water, is the type of fiber that absorbs water and thickens. For example, pectin, a soluble fiber from apples, is used to thicken jams. Soluble fiber is found in the flesh of fruit, legumes (beans and dried peas), oats, barley, peanuts and ground flax. The health benefits of soluble fiber include lowering “bad” LDL cholesterol, improving blood sugars, lowering risk of heart disease and type 2 diabetes. At Healthy Steps, our Mediterranean meal plans are packed with both soluble and insoluble fiber, around 40 grams per day, helping you improve your health and lose weight without feeling hungry.
Call us to schedule an appointment today!
Registered Dietitian Nutritionist Lindsay Pasdera
Did you see the headlines yesterday regarding the effectiveness of Mediterranean eating plans compared to low-fat ones? The news is based on a research study published in The Lancet Diabetes and Endocrinology which compared weight loss results in thousands of individuals, randomly assigned to either a Mediterranean meal plan or a low-fat diet. Despite the higher fat intake in the Mediterranean group, they lost significantly more weight. At Healthy Steps, we’ve been educating our patients on Mediterranean-style eating since our inception. Call us today if you’d like to schedule an appointment with one of our Nutritionists to learn how to follow a Mediterranean eating plan in your home.
Registered Dietitian Nutritionist Lindsay Pasdera
Have you heard of all these cook-at-home delivery boxes? Companies like Blue Apron, Hello Fresh, and Sun Basket will ship an insulated box to your door with the all ingredients needed to make three home cooked meals for your family, along with step-by-step instructions. I tried one out this week…here’s my take on the experience.
I chose Sun Basket, mainly because it offers organic ingredients, lower carbohydrate options, and is local (San Francisco based). I also love that you can return all the packing materials so Sun Basket can reuse and recycle for you. I choose three dinners for two people. The cost is normally around $68, but since it was my first week, I took advantage of their “3 meals free” promotion and paid around $34.
Sun Basket has paleo, vegetarian, gluten-free and pescetarian options each week. I had seven dinner options to choose from. I selected Pork loin with caramelized onions and honey-glazed root vegetables, Moroccan salmon in chraime with mint couscous, and low-carbohydrate steak with roast broccolini and tomatoes.
Here’s everything laid out for the first meal:
Grain-free Waffles (Makes 6 servings)
1 cup garbanzo bean or chickpea flour
1/8 tsp salt
3/4 tsp baking soda
1 egg, separated
5-6 oz plain or vanilla Greek yogurt
1/4c milk of your choice
1/4c canola oil
1/2 tsp vanilla
Non-stick cooking spray
1. Preheat your waffle iron.
2. Combine the dry ingredients in a large bowl.
3. In a medium bowl, mix the egg yolk, yogurt, milk, oil & vanilla. Stir the wet ingredients into the dry ingredients until well combined (batter will be very thick).
4. In a different bowl, beat the egg white with a whisk until it forms soft peaks. Gently fold the egg white into the batter.
5. Spray the waffle iron with the cooking spray and follow the manufacturer’s instructions for making waffles.
Cherry Vanilla Sauce
Did you see USA Today’s article, “Want a healthy body? It’s all about that fat and muscle, not your BMI”? It’s based on recent research out of the University of Florida, explaining how important body composition is to health? Body composition is so much more than a number on the scale: it includes your percentage of body fat, lean mass and fluid status. Read up to see how body composition predicts health outcomes, and then come in to our office for a personalized body composition test through Bioelectrical Impedance Analysis (BIA) today!