Cure for Winter Blues

Cure for Winter Blues


SUDDENLY LOST YOUR PEP?

STAY ENERGIZED ALL FALL AND WINTER

Outsmart energy zappers this winter with these tricks of the fitness trade:

WINTER TIME BLUES

Mid Day Slump

Waking up in the chilly mornings to a HOT, steamy shower seems like the perfect way to start the day however has been linked to mid morning slump. The issue is the hot shower increases the core temperature and then slowly drops as the day continues triggering the brain to release melatonin, a sleep inducing hormone.

CURE

During the winter months decrease the temp of your shower to warm and decrease the length of showering time to 3 minutes or less. Stay keen and alert. 

WINTER TIME BLUES

Sluggish and Sad?

Did you know 1 in 4 women struggles with sugar imbalances and craving carbohydrates and difficulty controlling increased weight gain are quick clues? Studies indicate that a decrease in sunlight interfere with the pancreas’ ability to keep insulin and blood sugar level steady. 

CURE

Enjoy high fiber, protein rich meals. Research confirms that at least 2 ounces of protein and at least 1 cup of 100 percent whole grains, produce or grains stabilize blood sugar effectively.

WINTER TIME BLUES

Feeling Pooped and Out of Gas?

A recent study from Penn State explains the main symptoms of winter blues is not sadness but fatigue. Researchers explain signs are irritability, anxiety, physical aches and pains.

CURE:
Foot massage! According to the research, our feet are covered with thousands of nerve endings which when stimulated release antidepressants. So rub your feet for 2 minutes, three times per day and the scientists say you will restore your energy level 50% in 3 weeks.

Tammi Jacobs, Health and Wellness Expert
Results Health and Fitness Center Chandler, Arizona

Diabetes is Preventable.

Tammi Jacobs, Health & Wellness Expert

To Prevent Diabetes, What Should I Be Doing?
Clinical and well thought out version is as follows... (keep reading for the realistic and proven method).  There are many things a person can do to prevent diabetes however changing lifestyle habits is the most powerful in many cases. A recent study conducted at the National Institutes of Health Diabetes Prevention Program compared the effects of exercise and diet, medication or placebo in 3,234 people with high normal blood sugar. Diet and exercise were the number 1 positive force in the prevention of diabetes by 58%. The DPP uses a method called MEND to prevent diabetes:
M: Monitor blood sugar on a regular basis.
E: Exercise regularly.
N: Nutrition – follow a healthy, balanced diet.
D: Drugs – Only if after effectively following a well balanced diet and exercise regime does not bring your blood sugar levels into acceptable range, add medication. However there is no substitute for diet and exercise. They are a must.Monitoring blood sugar level on a regular basis is a top priority for people with diabetes because the best protection is prevention not clean up.
Exercise lowers blood sugar directly and immediately by muscle movement. The muscles pull stored sugar in the form of glycogen to fuel the effort. Even more exciting is the fact that exercise peels the pounds, lowers stress levels, lowers blood pressure and cholesterol and helps to control your appetite.
Nutrition So many of our health problems can be avoided through diet, exercise and making sure we take care of ourselves. By promoting healthy lifestyles, we can improve the quality of life for all Americans, and reduce health care costs dramatically. Enjoy whole grain cereals, brown rice, fresh fruits and vegetables and beans. Choose the leanest of proteins such as chicken and fish excluding the skin as well as nonfat dairy products. Your fats should be monounsaturated and polyunsaturated which are found in olive oil, canola oil, nuts, yummy avocados and fish.
Drugs should be considered if dietary and lifestyle changes are not able to control blood sugar levels into an acceptable range. Remember of course that medication is no replacement for regular exercise and a nutritious diet. You’ve gotta move.
The real answer... Get Up and Move. Grab a friend, your spouse, a dog or even a book and hit the road.
Your body is designed to move and if diabetes has set in your body is screaming for help. The true answer to preventing diabetes is walk, jog, run, shake, shimmy, swim, dance, race, jump, two step, ride, and eat your veggies. Tomorrow we will show you some fun new ways to move but for now GO.
Tammi Jacobs, Health and Wellness Expert
Owner Results Health and Fitness

Protect your Family from Diabetes

Protect your Family from Diabetes
While diabetes is not contagious, sharing a certain lifestyle can make one more susceptible to the disease. For instance if your husband or wife has a favorite evening activity of watching the television while munching away on chips and drinking beer before dinner and eating a bowl full of Blue Bunny Coffee ice cream just before bed, chances are you share some of the same routines. You can reverse your chances of diabetes by following these steps:
1. Share a healthy breakfast each morning together. Individuals that make breakfast a part of their normal morning routine are less likely to develop insulin resistance syndrome, which is the precursor to diabetes.


2. Limit the number of hours you watch television. Studies indicate that for every 2 hours spent in front of the TV. your risk of diabetes increases by 14% simply because we tend to eat more and burn less.


3. Make a Standing Date to Walk. Even a little bit of exercise will boost insulin sensitivity. Aim for a nice, brisk walk for 30 minutes every evening.
Tammi Jacobs, Health and Wellness Expert             
Results Health and Fitness Center       http://www.howtogetaflattummy.com

STAY SLIM Fire Up Your Weight Loss

STAY SLIM Fire Up Your Weight Loss

Tips and Techniques to help you achieve your fitness goals

• Busy workday ahead of you? Exercise in the morning to blast the fat and improve your focus all day.
• Big Day? Plan fitness first. If you know you are going to be crammed with meetings, presentations or other work related functions, workout before work. Research studys show that brain drain saps energy making you more likely to cut your workout short. Adults that exercised after a mentally challenging test for 90 minutes fatigues 15% faster than those who watched a video before workout.

Tammi Jacobs, Health and Fitness Expert

Results Health and Fitness Center

Strategies for Permanent Weight Loss

Strategies for Weight Loss

For permanent weight loss, reset your body and mind because this is a life long endeavor. Monday I had the funniest request from a member that was missing in action for several months. She ate her way through the holidays surviving on cookies and cocktails, and now it is time to come to terms with reality, back to Tammi. The funny part was her request to be back in shape by Friday. She wanted quick weight loss solutions to her end of the year (and into part of the new year) gluttony and she was ready for one solid week of penance. Our week is over but during the first workout she was reintroduced to some strategies for permanent weight loss and are now tattooed on her hypothalamus.

Exercise to Loss Weight

This is not new news however exercise is probably the single most important factor of successful weight loss and long term maintenance. Find any activity or better yet, several activities that you enjoy as you will be more apt to participate on a regular basis. I promise you will get “hooked” on all the positive attributes exercise provides.

Records and Review for Weight Loss

Journaling every lick, bite and shallow can be a huge asset in successful weight loss as many people eat without being conscious of the amount they eat. A review of your journal can also identify emotions and behaviors that trigger overeating. Study any patterns that emerge from your dairy and identify where you can make healthful adjustments.

Emotional Eating

All too often we eat out of boredom, anger, depression, stress and other emotions. Targeting and developing different outlets and behavior skills can lead to weight loss success.

Weight Loss Support

It is wonderful to have a solid support system in place when you are trying to lose weight. We all know it can be a chronic endeavor to make it on your own. A solid support group gives you face to face accountability and probably more importantly, for pep talk and cheer section when the successes come your way.   

Eat Early-Eat Often for Permanent Weight Loss

Breakfast – the meal of champions. The key is to eat within an hour of waking and develop an eating schedule that is consistent. Enjoying 5 to 6 small meals per day with consistent intervals through out the day keeps the metabolism busy burning calories. Much like adding twigs to the fire, keep your body stoked with small meals.

Salt Don’t Shake It

High intake of sodium triggers your body to retain fluids. Be on the look out for sodium in all of your food however, the majority (up to 75 percent) of sodium that Americans consume comes from sodium added to processed foods by manufacturers. Sodium may also be added to medications, so it is important to read your labels. Many experts believe that lowering daily consumption to no more the 1,500mg of sodium daily would be healthy.

• Sodium-free – less than 5 milligrams of sodium per serving
• Very low-sodium – 35 milligrams or less per serving
• Low-sodium – 140 milligrams or less per serving
• Reduced sodium – usual sodium level is reduced by 25 percent 
• Unsalted, no salt added or without added salt – made without the salt that's normally used, but still contains the sodium that's a natural part of the food itself

Take a Furlough from Sugar       

Although one chocolate chip cookie is fine in theory, it is difficult to stop there. Sweets and alcohol trigger the cravings for more sugar, and place your attempts at abstinence in peril.

Refrain from Wheat

Wheat based breakfast cereals triggers appetite and water retention and is best replaced by oats and grains such as millet and quinoa.

Eat Slowly

It takes your brain approximately 20 minutes to inform the rest of the hunger systems to stop eating. If you wait until you are famished and gobble your food, you may overeat.  Accelerated eaters often eat beyond their levels of fullness before the 20 minute sirens have a chance to sound, “STOP”. Just keep in mind that the amount of calories consumed before you begin to feel satiety can vary significantly depending on the chomp pace.
Tammi Jacobs, Health and Wellness Expert    
Results Health and Fitness Center