Diet, Exercise, or Both?

What's the best way to lose weight? There are studies out there that show eating fewer calories is more effective than exercise when it comes to dropping pounds. Combining diet and exercise doesn't help you drop weight much faster than diet alone.

So why exercise at all?

Well, the answer is becoming clearer. There's a difference between being at a "healthy" weight and being fit. Even if your body mass index is normal, a new study done by the Mayo Clinic shows that you might still be fat. In fact, more than half of people at a normal weight have high body fat levels. That means higher risks for heart disease and other chronic diseases.

This is why exercise is so important. A normal body weight isn't enough for good health. You also need good fitness levels. When you exercise you help your body to get fit.

To get the most from an exercise program, try to combine three things. First, do strength training once or twice a week. This increases your muscle mass and also helps to make your joints stronger. Second, when you do a cardio workout, incorporate short bursts of high intensity activity. This will trigger your body to burn more fat and will also send signals to your heart that will help it get stronger. And third, participate in recreational activities that are physical. In other words, some of your exercise should be just for the fun of it.

Of course, you should talk to your doctor before making changes to your exercise plan, especially if you have a health condition. Otherwise, get out and get moving and get fit.

Stay well,
Heather Robwell

Three Snacks You Can Eat Guilt-Free

Snacks are a fact of life. If you're like normal people, sometime between breakfast and lunch and again between lunch and dinner, you get a little bit hungry.

These snack attacks can derail your healthy eating habits if you're not prepared for them. It's easy to reach for something sweet or salty or deep fried when you get the between-meal munchies. These snacks are high in calories, but provide little in the way of actual nutrition.

Another approach is to try and ignore those hunger pangs. This sets you up for a blood sugar roller coaster. You'll feel tired and irritable and you'll be more likely to overeat at your next meal.

The best option is to be prepared. Recognize that snacks are a part of a normal diet, and make sure you have healthy snacks on hand. The best snack will have some fat and protein, to satisfy your hunger. Choosing a snack that's rich in fiber is a good idea, too. Fiber helps digestion and also makes you feel full.

Pistachio nuts make the perfect snack. They take a little bit of work because you have to shell them. This is actually a good thing—you're less likely to overeat. Eating three ounces of pistachios will also help to lower your blood pressure and your LDL cholesterol levels. It even helps to control your blood sugar. As a snack, it is a winner all around.

Mixed nuts are another satisfying, healthful snack. In one long-term study, researchers found that eating a handful of mixed nuts including walnuts, hazelnuts, and almonds each day helps to lower heart disease risks by up to fifty percent.

Finally, berries make an excellent snack. They are rich in fiber and antioxidants. They also help to protect you from developing metabolic syndrome, a condition that raises your risk of heart disease. Berries don't contain any fat on their own, so enjoy them along with a handful of nuts, with a half-cup of yogurt, or with a slice or two of your favorite cheese.

By snacking smart, you can improve your health, stave off weight gain, and enjoy each day more.

Stay well,
Heather Robwell

Foods to Keep You Alert

Do you have something going that requires you to be alert? Maybe it's an important presentation at work? Or an important meeting with your boss? It could be your kid's school play. Whatever, it is you want to be at your best. Awake. Alert. Sharp.

The foods you eat can affect you mentally. The right foods can give you an extra edge, but the wrong foods can leave you feeling sleepy and sluggish.

The best combination to keep you at your best is a complex carbohydrate that's high in fiber combined with high quality protein.

You want to choose carbs that will burn slowly. That means no sugary baked goods. Instead try whole grain oatmeal for breakfast, fruits and veggies for snacks, and whole grain crackers or more veggies at lunch.

Pair these foods with high quality proteins like peanut butter, cottage cheese or eggs.

The combination will give your brain fuel over the long-term, it will keep your blood sugar stable, and it will leave you feeling satisfied.

That means you'll be able to pay good attention to whatever comes your way during the day.

If you're prone to blood sugar crashes that leave you feeling distracted and cranky, keep a protein bar in your desk or in your car. It can turn around your blood sugar crash in no time, and keep you on an even keel.


Stay healthy,
Heather Robwell