Seeing green might make your workout better

Working out in the great outdoors may produce more psychological benefits than hitting the gym, suggest researchers who say that "green exercise" may boost mood, self-esteem, motivation and enjoyment. But according to a new study, the positive effects of green exercise may have more to do with the color green than with being surrounded by nature.

The study is the first to show that the color green may contribute to the  feel-good benefits of outdoor exercise

Researchers at the University of Essex in England had 14 college-age men ride an indoor stationary bicycle for five minutes while watching a video that simulated cycling through a natural environment. The researchers then switched the filter on the video screen from green to black and white for five minutes, and then to red for the same amount of time. The researchers assessed mood immediately after each five-minute cycling session.

The young men felt less fatigued and experienced fewer mood disturbances when they watched the green version of the video during their ride than when they viewed either the black and white or red versions. They also reported feeling more angry when they viewed the red-filtered nature video.

A previous study by the same researchers suggested that as little as five minutes of outdoor exercise produced significant improvements in mood and self-esteem.

Being exposed to shorter-wavelength colors, such as blue and green, evokes feelings of calmness, whereas red and yellow are more stimulating according to the researchers. Lush greenery signaled abundant food and nearby water to early human ancestors, the researchers wrote in their study . As a result, positive feelings toward the color green may have become hardwired into the human brain over the course of evolution, they said.

While the findings are compelling, it's unclear whether the positive vibes arose from the color green itself or from the familiarity of the images shown on the video, said Thomas Plante, a psychologist at Santa Clara University in California, who did not work on the study. "We expect trees to be green, not red or gray. It feels more natural," Plante said.

Because the study was small and focused on men in their early 20s living in the U.K., it's not clear whether or not the findings would apply to the general population, Plante added.

Nevertheless, the study contributes to a growing body of evidence showing that the environment really matters, Plante said. In his research, Plante has found that where you exercise, whom you exercise with, and even the attractiveness of the people around you might influence your mood and attitude toward exercise.

It's important to pay attention to your environment and your exercise goals — whether you want to feel relaxed or energized, for instance — and find out what helps get you there, whether or not it involves greenery, he said. 

Seven Principles of Clean Eating

The latest buzz word among health-conscious consumers, “eating clean,” is a concept that stresses healthy, whole, unprocessed foods. And, although the phrase is relatively new, the principles of this plan are not.

The principles are based on current nutrition science and are similar to recommendations made by public health organizations. This sound approach to eating and living well maximizes your energy and optimizes your health, making it more than just a diet. It’s a lifestyle, with built-in flexibility, meaning it can be adapted to fit most any kind of routine.

"Clean Eating" dates back to the natural health food movement of the 1960s, which shunned processed foods for the sake of moral and societal values (rather than health and nutrition issues).  Eventually it landed in gyms, where it gained momentum among body builders and fitness models. Recently, however, it made the jump into mainstream America, rejuvenating and inspiring a new generation of healthy eaters.

With each move, the clean eating concept became more refined and developed.  Here are the seven core principles of today:

1. Choose whole, natural foods and seek to eliminate or minimize processed foods.
Processed foods are anything in a box, bag, can, or package, and although there are always a few exceptions to the rule (like a bag of fresh green beans), the majority of your foods should be fresh.

2. Choose unrefined over refined foods.
While it may not be possible all the times, you can up your intake of whole grains like brown rice, millet, amaranth, and quinoa. Beans and legumes are also important. Clean sugars include honey, maple syrup, and dehydrated sugar cane juice.

3. Include some protein, carbohydrate and fat at every meal.
Most of us typically do well with carbohydrates and fat, but we often lack protein, especially in the early part of the day, like at breakfast and lunch. Protein is an important muscle-builder, and it can also help curb your appetite. When eaten throughout the day, it keeps us feeling full longer. Be aware of the kinds of meals you put together and space out your protein.

4. Watch out for fat, salt, and sugar.
This is easier than you think, particularly if you’ve cut out processed foods, which are responsible for most of our excess calories and high levels of fat, sugar, and salt. Clean foods are usually naturally low in all of these ingredients.

5. Eat five to six small meals throughout the day.
This usually pans out into three main meals and two or three hefty snacks. Eating this way prevents you from skipping meals and overeating. It also keeps your blood sugar levels steady so energy doesn’t lag.

6. Don’t drink your calories.
High calorie drinks like specialty coffees and soft drinks, on average, tack on an extra 400 to 500 calories a day. Choose water first, or my personal favorite, unsweetened tea (any flavor). Other clean drinks: low-fat or skim milk and 100 percent fruit juice diluted with sparkling water.

7. Get moving.
Regular physical activity is a must for many reasons. Not only does it decrease fat, strengthen and build muscle, and help you burn more energy at rest, it keeps your heart, lungs, and bones healthy and strong.

Original Post :http://www.cookinglight.com/eating-smart/smart-choices/clean-eating-00412000069316/

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Weight Loss Through Crash Dieting Safe?

Many people want to lose weight quickly, and it is normal to wonder whether weight loss through crash dieting is really that safe. Back in 2010, The Daily Mail reported that crash dieting was the best way to lose weight quickly and effectively. However, there are others who report that losing weight quickly leads to gaining it and more afterwards.

There are certain crash diets that are definitely not safe. Shortly after socialite Peaches Geldof died in April, 2014, many speculated that her diet was possibly to blame. She followed a juicing diet, and British Diet Association member Cath Collins explained that fruit juice upsets the body’s electrolyte levels and it can lead to cardiac arrest. The lack of protein could also mean that organs stop working properly, and that leads to death. The latter is something that anorexics suffer from, according to Collins.

The Daily Mail reports that a Florida study showed that crash dieting was safe. However, the details show that the weight loss was not quite as fast as some people expect when they hear the term “crash diet.” Those who were deemed successful on their diet lost on average two stone over the course of six months. A healthy loss is considered to be between one and two pounds per week. Two pounds for 26 weeks would lead to a 52 pound loss. That is more than the two stone average, which is 28 pounds.

It is important to consider whether weight loss is safe through a real crash diet. These are diets that are designed to drop tens of pounds within the course of a few weeks to a month. The diets are aimed at those wanting to fit into a bikini in time for the summer or to work off the Christmas weight gain after the New Year.

According to Kathleen M. Zelman, who writes for Web MD, the results from a crash diet do not last. People go back to eating as they used to, and that leads to the weight gain. The safest and healthiest types of weight losses are those that involve changing habits. It is possible to lose more than the healthy average of one to two pounds per week, which is gained by burning 500 calories more than eaten on a daily basis. Eating less and exercising more is the way to go.

Linda Bacon, PhD, a nutritionist in California states that crash diets are not safe. They harm the health, and can also harm the heart. The nutrients are being restricted, so the body does not get everything it needs to work properly.

However, crashing dieting just the once is not going to do any lasting damaged, according to Weill Cornell Medical College professor and cardiologist, Isadore Rosenfield. She states that repeatedly following fad diets causes the problem. Cutting out a large amount of calories to lose weight quickly can lead to the heart losing muscle. The blood vessels are damaged and micro tears can appear.

It is generally best to follow a healthy eating plan for a sustainable, long-term loss of weight. While a crash diet is not going to harm the health on one occasion, it is not a safe option for long-term or regular weight loss.

Original Post here: http://guardianlv.com/2014/05/weight-loss-through-crash-dieting-safe/

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Weight Loss Tips: Study Says Diet Soda Helps Weight Loss

A study of about 300 adults shows that those drinking diet soda in combination with dieting actually lost more weight than those who didn't drink diet soda.

Dr. Jim Hill from the University of Colorado's Anschutz Health and Wellness Center designed the study with financial help from the American Beverage Association.

The study was designed by having one group continue to drink diet soda, while the other group would stop drinking diet soda. The study was published in the journal Obesity.

Both groups had the advantage of getting advice and guidance on dieting and meal plans.

"The results, to us, were not at all surprising," says Hill. Like Us on FacebookIn 12 weeks, the non-diet soda drinkers lost 9 pounds. In that same time period, those who continued to drink diet soda, lost 13 pounds. That's over a 44 percent increase in weight loss.

Hill says in his experience, people who have lost a lot of weight "are heavy users of noncaloric sweetners."

Those who had to quit drinking diet soda and also diet and exercise needed more willpower than those who were allowed to keep drinking diet soda. Those individuals probably ended up eating more calories to make up for it.

"It makes sense that it would have been harder for the water group to adhere to the overall diet than the (artificially-sweetened beverage) group," says Hill. 

He added, "The most likely explanation was that having access to drinks with sweet taste helps the (artificially-sweetened beverage) group to adhere better to the behavioral change program." 

This study is pleasing for those who are regular diet soda drinkers and want to go on a diet. The results show that they can continue to enjoy their diet soda without ruining the results of their diet program.

Hill does warn that diet sodas are not going to enhance your weight loss or help speed it up.

Now, a long-term study should be done according to Susan Swithers, a professor of Behavioral Neuroscience at Purdue University. 

"Doing these short-term studies that look at weight can't really tell us anything about whether or not these products are contributing to these increased risks," says Swithers. "And it's really hard to look at the (long-term) data and come up with any argument that they're helping." 

Original post found here: http://www.latinpost.com/articles/13543/20140527/weight-loss-tips-and-tricks-study-says-diet-soda-helps-weight-loss.htm

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Weight Loss Mistakes That Cause People to Plateau

Many people who struggle with weight loss plateaus may find that common mistakes are the cause. It does not matter how long someone spends on the treadmill, or how many food groups are cut from the diet. Making these mistakes will make losing weight much harder, and is more likely to lead to falling off the wagon and gaining the weight back (and more).

One of the biggest mistakes is actually not eating enough of the right types of food. Too many diets cut out essential food groups, including carbohydrates and fats. The body needs the minerals and vitamins that come from different types of foods, including potatoes and olive oil. If it fails to gain these minerals, the metabolism can slow down. The metabolism affects the rate of calories being burned. When the number of calories being burned slowed down, the body stores them and that leads to weight gain.

Having high blood sugar levels causes a problem too. Carbohydrates are converted into glucose, leading to blood sugar increasing. This leads to hormone imbalances, which can affect the metabolic rate. Like not getting enough minerals and vitamins, slowing down the metabolic rate means more calories are stored by the body, and weight is gained. The change in hormones can also affect the mood, which could lead to eating more without realizing.

Another common weight loss mistake that causes people to plateau is not eating enough. Exercise increases the metabolic rate, which should lead to more calories being burned. However, if the body does not get enough food to fuel the rate, the change will not be as expected. Even without exercise, it is possible to put the body into starvation mode. The body clings onto the calories, believing that it will not get enough later. However, people do give the body the calories needed, so that leads to excess calories.

Not drinking enough water can also make it weight loss difficult. One problem is that water suppresses the appetite to stop someone eating too much. However, it is also needed to proper kidney function. Without that, the liver has to do more work and the body starts storing more calories. Water is also needed to help with the digestive system, and those who are dehydrated could find moving their bowels difficult.

There is the chance that not enough exercise is taking place. As the amount of fat and muscle decreases, the amount of calories being burned decreases. To see the same amount of calories burned on a daily basis, the amount of activity and exercise needs to increase too. This is also beneficial since it prevents someone getting bored of their workouts, and will prevent the body simply getting used to it and not seeing any muscle-building benefit.

Trying to find a balance is important for those trying to lose weight. When it comes to plateaus, there is always the fear that there will be a weight gain one week. However, that could be needed to help start losing weight again. The weight loss mistakes above are those most common that cause people to struggle with a plateau during their journey.

Original post found here : http://guardianlv.com/2014/05/weight-loss-mistakes-that-cause-people-to-plateau/

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Low Sugar Diet: 10 Best Expert Tips for Cutting Out Sugar

Evidence and research have showed, time and again, that too much sugar is linked to obesity, heart disease, and diabetes. Even worse? A recent study published in the American Journal of Clinical Nutrition shows that sugar is also addictive, so we crave it.

So how do we kick our sugar habit, get healthy, and lose weight?

For help, we turned to Paddy Spence, a wellness expert with over 20 years in the natural foods industry. He was head of sales and marketing at Kashi and is now the CEO of Zevia, a stevia*-sweetened, zero calorie soda alternative. Paddy, a triathlete, cut out sugar from his own diet 14 years ago, and was so energized by the change in his own life that he purchased Zevia in 2010. He gave us these tips, in his own words, for how to kick added sugar from our diets for good.

*Stevia is a natural, plant-based sweetener.

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How to Start Your Low Sugar Diet

1. Forget Fruit Knock-Offs

Whole fruits offer fiber and other good-for-you ingredients like vitamins. Fruit juice and dried fruit, on the other hand, are sugar-concentrated versions of the real thing.

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2. Be a Sugar Sleuth

Take an inventory of your diet to track down where you’re getting most of your sugar. It’s easy to pinpoint sources like the sugar in your coffee, but sugar finds its way to us in all kinds of guises. Low-fat yogurt, breakfast cereal, energy bars, and bottled drinks are some of the worst offenders.

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3. Cut Down on Condiments

There’s a reason kids love ketchup…it’s one of the most sugary condiment culprits, and barbecue sauce is just as bad. Perhaps the sneakiest of the lot, however, is salad dressing — especially fat-free varieties. The best way to control sugar content is to make your own dressing.

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4. Cast Out Coated Snacks

From a sugar perspective, treats like honey-roasted nuts, teriyaki jerky, and yogurt-covered pretzels run neck-and-neck with candy bars. Opt for the naked versions.

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5. Steer Clear of Cereal

Some choices — like Frosted Flakes and Honey Nut Cheerios — are obvious sugar pushers. But don’t be fooled by seemingly healthy options like granola. A new report by the Environmental working Group found that kids’ cereals were actually the worst sugar offenders.

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6. Forego Fruit-Flavored Yogurts

A cup of regular fruit-flavored yogurt can contain about 30 grams of sugar (that’s not much less than a can of Coke)! If you want blueberry yogurt, you’re much better off stirring fresh blueberries into plain yogurt. They’re naturally low in sugar.

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7. Not All Sweeteners Are Equal

Although your body metabolizes different sweeteners differently, at the end of the day it’s all sugar. Try stevia, a natural no-cal sweetener. It’s great for both coffee and baking, and a little goes a long way.

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8. Curb Cravings with Protein

Everyone’s different, but a high-protein snack can help suppress a sweet tooth. Try a hard-boiled egg, a cup of cottage cheese, or a spoonful of natural peanut butter to stave off a hankering.

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9. Go for Lower-Sugar Desserts

Dark chocolate gives taste buds a treat without sugar overload. A bowl of low-sugar granola with milk will also satisfy an after-dinner appetite.

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10. Don’t Try to Be Superwoman or Superman

Trying to eat healthily is a noble goal, but being too strict will set you up for failure. Rather than trying for gluten-free, sugar-free, dairy-free, vegan everything, focus on just one.