KOMU.com https://www.komu.com/ KOMU.com Weekly Wellness Weekly Wellness en-us Copyright 2018, KOMU.com. All Rights Reserved. Feed content is not avaialble for commercial use. () () Thu, 19 Jul 2018 HH:07:ss GMT Synapse CMS 10 KOMU.com https://www.komu.com/ 144 25 Weekly Wellness: Tips to Make Exercise a Daily Habit https://www.komu.com/news/weekly-wellness-tips-to-make-exercise-a-daily-habit/ https://www.komu.com/news/weekly-wellness-tips-to-make-exercise-a-daily-habit/ Weekly Wellness Mon, 25 Jun 2018 10:16:21 AM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: Tips to Make Exercise a Daily Habit

COLUMBIA - It can be a real challenge to make exercise a part of our routine. Especially if you are new to exercise. We know we need to do it. We know it’s good for us. We know it can help us in so many ways. So why is it so difficult to find the time? Are there any tips or tricks that we can do to help us? Sure! And here are 10 of them...

1. Wake up early: research shows that people who exercise in the morning tend to stick to their workout programs longer.

2. Find your focus: You need to enjoy what you're doing (or you probably won't do it). Look for activities that mirror your interests. If you like dancing, take a Zumba class. If you like being outside, go for a walk on the trail.

3. Find a workout buddy: studies show that working out with a partner can help to improve your performance (a little competition helps to get you going). Also, having someone to hold you accountable helps too.

4. Make it convenient: find a gym or fitness center that is close to home or work. If you have to go out of your way or find extra time to get to and from a location, it can be easier to skip.

5. Hire a personal trainer: the accountability is helpful and so is learning proper form and ensuring that you don't injure yourself.

6. Set goals (plural): make sure your goals aren't just about losing weight or your physique. Want to get stronger? Want to be able to run faster? Want to be able to do more than 2 pull-ups? Setting a variety of goals will help.

7. Change your surroundings: if you've spent all winter running on the treadmill in the gym, get outside when the weather changes. Having different scenery can re-motivate you.

8. Track your schedule and your milestones: a study in the British Journal of Health Psychology found that 91% of adults who planned the "when and where" of their workouts beforehand exercised at least once a week compared to 38% of those who did NOT plan ahead. Also, knowing your personal fitness statistics (i.e. what is the heaviest weight I have squatted or what is the fastest mile I've run) can help you to keep going.

9. Make it FUN: if you're a runner and haven't done any races, find some friends and try it out! if you've been hitting the weights, maybe look into an obstacle course race.

10. Pay attention to your nutrition: a study at Stanford University found that people who adopted a healthy diet and training plan at the same time were more likely to stick with both than those who only focused on one goal.

(Source: https://www.active.com/fitness/articles/10-ways-to-make-exercise-a-daily-habit)

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Weekly Wellness: Have you heard of "Stop The Bleed?" https://www.komu.com/news/weekly-wellness-have-you-heard-of-stop-the-bleed-/ https://www.komu.com/news/weekly-wellness-have-you-heard-of-stop-the-bleed-/ Weekly Wellness Mon, 18 Jun 2018 10:54:24 AM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: Have you heard of

COLUMBIA - BleedingControl.org is an initiative of the American College of Surgeons and the Hartford Consensus to help prepare us to prepare for horrible events that can cause massive bleeding (i.e. active shooters, explosive events, etc.).

Massive bleeding from any cause, but particularly from an active shooter or explosive event where a response is delayed can result in death. BleedingControl.org believes that the public must learn proper bleeding control techniques, including how to use their hands, dressings, and tourniquets. Victims can quickly die from uncontrolled bleeding, within five to 10 minutes.

If you find yourself the witness or participant in a catastrophic event in which bleeding occurs, here is some information to keep in mind:

Step 1: Call 9-1-1 or instruct someone to call 9-1-1

Step 2: Before you offer any help, you must ensure your own safety! (If you become injured, you will not be able to help the victim.)

Step 3: Provide care to the injured person if the scene is safe for you to do so.

Step 4: Protect yourself from blood-borne infections by wearing gloves, if available.

Step 5: Find the source of bleeding. (Open or remove the clothing over the wound so you can clearly see it. By removing clothing, you will be able to see injuries that may have been hidden or covered.)

Step 6: Look for and identify “life-threatening” bleeding. Examples include:

* Blood that is spurting out of the wound.

* Blood that won’t stop coming out of the wound.

* Blood that is pooling on the ground.

* Clothing or bandages that are soaked with blood.

* Loss of all or part of an arm or leg.

* Bleeding in a victim who is now confused or unconscious.

Step 7: Compress and Control. It is necessary to compress a bleeding blood vessel in order to stop the bleeding. Apply direct pressure on the wound (Cover the wound with a clean cloth and apply pressure by pushing directly on it with both hands)

(Source: https://www.bleedingcontrol.org/resources/how-to-stop-the-bleed)

To learn more about Stop the Bleed, classes in our area and other information, I encourage you to visit www.bleedingcontrol.org.

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Weekly Wellness: How to speed up your metabolism https://www.komu.com/news/weekly-wellness-how-to-speed-up-your-metabolism/ https://www.komu.com/news/weekly-wellness-how-to-speed-up-your-metabolism/ Weekly Wellness Mon, 18 Jun 2018 10:16:56 AM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: How to speed up your metabolism

COLUMBIA - We have talked about metabolism many times. And here we go again. Metabolism is the sum of everything your body does. Each time you eat, enzymes in your body's cells break down the food and turn it into the energy that keeps your heart beating, your mind thinking and your legs churning during a grueling workout. The faster your metabolism runs, the more calories you burn. The more you burn, the easier it is to drop pounds. Let’s speed up our metabolism, shall we?

1. Eat (a good) breakfast every single day: If you don't, your body goes into starvation mode (it's paranoid like that), so your metabolism slows to a crawl to conserve energy. The heartier your first meal is, the better. A meal that consists of complex carbohydrates and healthy fats is best.

In one study published in the American Journal of Epidemiology, volunteers who got 22 to 55 percent of their total calories at breakfast gained only 1.7 pounds on average over four years. Those who ate zero to 11 percent of their calories in the morning gained nearly three pounds. In another study published in the same journal, volunteers who reported regularly skipping breakfast had 4.5 times the risk of obesity as those who took the time to eat.

2. Drink coffee: A study published in the journal Physiology & Behavior found that the average metabolic rate of people who drank caffeinated coffee increased 16 percent over that of those who drank decaf. Caffeine stimulates your central nervous system by increasing your heart rate and breathing.

3. Drink your water cold: Researchers at the University of Utah found that volunteers who drank 8 to 12 eight-ounce glasses of water per day had higher metabolic rates than those who quaffed only four glasses. And your body may burn a few more calories if the water is colder. Sure, the extra calories you burn drinking a single glass doesn't amount to much, making it a habit can add up to pounds lost with essentially zero additional effort.

4. Pick protein for lunch: Cramming protein into every meal helps build and maintain lean muscle mass. Muscle burns more calories than fat does, even at rest. Aim for about 30 grams of protein (i.e. one cup of low-fat cottage cheese or a four-ounce boneless chicken breast) at each meal.

5. Drink green tea: Green tea contains a plant compound called ECGC, which promotes fat burning. In one study, people who consumed the equivalent of three to five cups a day for 12 weeks decreased their body weight by 4.6 percent. According to other studies, consuming two to four cups of green tea per day may torch an extra 50 calories. That translates into about five pounds per year. For maximum effect, let your tea steep for three minutes and drink it while it's still hot.

6. Consume your dairy: Calcium helps your body metabolize fat more efficiently by increasing the rate at which it gets rid of fat as waste (yes, that kind), reports a study from the University of Copenhagen. Sorry, supplements don't have the same effect.

7. Choose organic produce: Researchers in Canada found that dieters with the most organochlorides (chemicals found in pesticides) stored in their fat cells were the most susceptible to disruptions in mitochondrial activity and thyroid function. Translation: Their metabolism stalled.

8. Eat spicy foods: Capsaicin, the compound that gives chili peppers their mouth-searing quality, can also fire up your metabolism. Eating about one tablespoon of chopped red or green chilies boosts your body's production of heat and the activity of your sympathetic nervous system, according to a study published in the Journal of Nutritional Science and Vitaminology. The result: a temporary metabolism spike of about 23 percent.

9. Ladies: Pay attention to your iron intake: Women lose iron every month, which can affect your metabolism because iron helps carry oxygen to your muscles. So if your levels run low, muscles don't get enough O2, your energy dips and your metabolism can suffer. Consume fortified cereals, beans, and dark leafy greens like spinach and broccoli.

10. Interval train: In one Australian study, female volunteers either rode a stationary bike for 40 minutes at a steady pace or for 20 minutes of intervals, alternating eight seconds of sprints and 12 seconds of easy pedaling. After 15 weeks, those who incorporated the sprints into their cardio workouts had lost three times as much body fat (including thigh and belly flab) compared with those who exercised at a steady pace. Whether you ride, run, or row, try ramping things up to rev your burn: Start by doing three eight-second all-out, can't-talk sprints with 12 seconds at an easy pace between each effort. Work your way up until you can do 10 sprints over 20 minutes.

11. Slow it down in the gym: When you strength train, count to three as you lower the weight back to the start position. Slowing things down increases the breakdown of muscle tissue. The repair process pumps up your metabolism for as long as 72 hours after your session, according to researchers at Wayne State University. Make sure you are using weights that are heavy enough.

12. Take fish-oil supplements: Combining regular exercise with fish-oil supplements increases the activity of your fat-burning enzymes, reports a study published in the American Journal of Clinical Nutrition. Volunteers took six grams of fish oil daily and worked out three times a week and after 12 weeks had lost an average of 3.4 pounds. Look for brands containing at least 300 milligrams of the fatty acid EPA and 200 milligrams of the fatty acid DHA per capsule. Take 2 two hours before your workout.

13. Eat fish: Fatty fish like salmon, tuna and sardines are loaded with hunger-quashing omega-3 fatty acids. Healthy fats help trigger signals to your brain that indicate that you are fuller faster (and less likely to overeat). Also, a 3.5-ounce serving of salmon nets you 90 percent of your recommended daily value of vitamin D, which will help preserve your muscle tissue.

14. Avoid too much booze: Drinking two mixed drinks (or two glasses of wine or two bottles of beer) can negatively affect your body’s ability to burn fat by 73 percent. That's because your liver converts the alcohol into acetate and starts using that as fuel instead of your fat stores, report researchers from the University of California, Berkeley.

15. You need sleep: When you sleep less than you should, you throw off the amounts of leptin and ghrelin — hormones that help regulate energy use and appetite — that your body produces. Researchers at Stanford University found that people who snoozed fewer than 7.5 hours per night experienced an increase in their body mass index. So make sure you get at least eight hours of rest.

(Source: https://www.active.com/fitness/articles/5-tips-to-speed-up-your-metabolism)

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Weekly Wellness: June is National Safety Month https://www.komu.com/news/weekly-wellness-june-is-national-safety-month/ https://www.komu.com/news/weekly-wellness-june-is-national-safety-month/ Weekly Wellness Mon, 11 Jun 2018 12:25:38 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: June is National Safety Month

COLUMBIA - Have you heard of the National Safety Council? They’ve been around for about 100 years or so as a nonprofit organization with the mission of eliminating preventable deaths at work, in homes and communities, and on the roads. NSC advances this mission by engaging businesses, government agencies, elected officials and the public to help prevent preventable injuries (which just so happen to be the fourth leading cause of death in the U.S.).

NSC is doing so many things to make the U.S. a safer place by addressing the national prescription drug epidemic through advocacy and education resources. NSC makes roadways measurably safer through a focus on distracted driving, teen driving and driver training. NSC pioneered defensive driver education and trains millions every year to be safer drivers.

Every year NSC promotes June as National Safety Month. So we will join them in addressing safety concerns that we encounter and can take action to change.

During this year's National Safety Month, take a look around your home and office. Is there anything that you can do to improve the safety?

* Are you prepared for an emergency (i.e. an earthquake, flood, hurricane, tornado, fire)?

* Do you know how to create an emergency kit?

* Do you know how to create a family communication plan?

* Do you have at least three days' worth of food and water at your home?

* Do you have your important documents (i.e. birth certificates, insurance policies, etc) in a fire-proof safe or box?

* Does someone in your family or office know first aid and CPR? Do you know how to access and shut off utilities (when necessary)?

* Do you practice your fire drills?

* Is your house safe from poisons?

* Do you have a carbon monoxide detector?

* If you have small children, are your household products locked away or stored in a safe place?

For information and training opportunities, please visit the National Safety Council website at www.nsc.org.

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Weekly Wellness: Tips for Losing Weight without Losing your Funds https://www.komu.com/news/weekly-wellness-tips-for-losing-weight-without-losing-your-funds/ https://www.komu.com/news/weekly-wellness-tips-for-losing-weight-without-losing-your-funds/ Weekly Wellness Mon, 21 May 2018 12:43:09 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: Tips for Losing Weight without Losing your Funds

COLUMBIA - I’ve heard so many folks say “it’s just so expensive to eat healthily!” and “I don’t have the money to belong to a gym or pay for a trainer.” I get it! One of my go-to discussion points is that it can be much more expensive to pay for medications and surgeries after you’ve had a catastrophic health issue from not taking care of yourself. Not to mention the fact that being sick just isn’t much fun. But there are some tips and tricks that you can use to try to stay health – and they won’t break the bank.

  • Buy frozen produce: Frozen fruits and vegetables are just as nutritious as fresh ones, if not more so. Because they are frozen at the peak of ripeness.
  • Shop the bulk aisle: Things like oats, grains, dried beans and nuts last a while and can be cheaper to buy in bulk versus in prepackaged containers. Compare and stock up on the things you use often.
  • Hit the sales: watch the weekly sales flyers at the local grocers. If you know, in advance, what you are planning to eat and make for the week, you can save yourself a few bucks.
  • Freeze your own at home: I buy fresh fruit when it's on sale and then divvy it up into freezer bags and toss it in the deep freeze.
  • Meal planning: it's proven that if you plan your meals for the week, you will save money and decrease waste. I hate throwing away food and it happens quite often. But if you plan your meals in advance, it can help. (You can also plan freezer meals and individual portions too!)
  • Generic instead of brand names: we all have our favorites, but there are some great store brands that are equal in quality but cost substantially less. Given them a try!
  • Think "simple": Do you need that packaged protein bar for $3? Or do you need a sliced apple and a tablespoon of peanut butter? One of my favorite portable sources of protein is a hard-boiled egg.

It’s not just about how to save money on your nutrition… there are ways to save money on your workouts too!

  • Try online workouts: There are a lot of great free online workouts, and many don’t require equipment. Just be sure to do a workout from an instructor who is certified and modify exercises if necessary.
  • Pinterest workouts: Some trainers post workouts on Pinterest. Take a look!
  • Check out the library:  Some of my clients will check out workout DVDs from the library to try them out before they purchase their own copies.
  • Your body is all the equipment you need: I teach bodyweight workouts to ALL my clients. You should never use the excuse “I couldn’t get to the gym so I couldn’t workout.”

Other cost-saving measures are available too!

  • Check with your insurance company: Some insurance plans cover nutrition counseling, depending on your circumstances. It never hurts to give your provider a call and check whether meeting with an RD is part of your benefits. You may have a copay or be able to get a number of sessions for free.
  • Does your company offer a work wellness program? Some companies offer a structured program. Or, if yours does not, reach out to coworkers who are also trying to lose weight and take walks at lunch, share healthy recipes and be there when one of you is having a tough day.

(Source: http://blog.myfitnesspal.com/losing-weight-without-going-broke/)

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Weekly Wellness: The Many Myths about Walking https://www.komu.com/news/weekly-wellness-the-many-myths-about-walking/ https://www.komu.com/news/weekly-wellness-the-many-myths-about-walking/ Weekly Wellness Mon, 14 May 2018 12:49:48 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: The Many Myths about Walking

COLUMBIA - When it comes to exercise, walking doesn’t always get the respect it deserves — and it’s time that changed. Before buying into the idea that walking isn’t a worthwhile workout, learn the truth behind these three common walking myths.

Myth 1: 10,000 steps per day is the ideal goal.

There is a great feeling of accomplishment when your fitness tracker buzzes to signal you hit 10,000 steps. While there are studies that show walking 10,000 steps per day is associated with lower blood pressure and improved glucose tolerance, the idea of walking the equivalent of five miles per day could feel overwhelming to new exercisers.

As we have discussed many times before, the recommended amount of exercise for all of us is 150 minutes of moderate-intensity exercise each week. So if 10,000 steps doesn’t seem attainable, make your goal the 150 minutes instead!

Myth 2: Walking doesn't help with weight loss.

A leisurely stroll down the street isn’t exactly going to cut it (especially if you are truly trying to lose weight). But walking CAN and WILL help with weight loss. If you are just getting started with your workout routine, walking is enough. Do what you can do. If you need more than a basic walking routine, pick up your pace and/or add interval training to your walks.

In one small study, researchers at the University of Virginia found that overweight women who logged three 30-minute, high-intensity walks and two moderately-paced walks per week for 12 weeks lost six times more belly fat than women who went for a slow stroll five days per week. A second study found that varying speed burned up to 20 percent more calories than maintaining the same pace.

What would a HIIT walking routine look like? After a 5-minute warmup walk at a slow pace, walk at a brisk pace for 30 seconds and then a regular pace for 4 minutes. Repeat the interval four times. End with a 5-minute cooldown walk.

Myth 3: Walking is only for those who can't run.

SUCH A MYTH! I’ve run 5 full marathons and over twice as many half-marathons. And I walk ALL the time. I love walking! And I can run.

A study published in the journal Arteriosclerosis, Thrombosis and Vascular Biology found rates of hypertension, high cholesterol, heart disease and diabetes were lower for regular walkers than runners.

Get out there and get to walking! Focus on your distance, duration and/or calorie expenditure. And reward yourself for your milestones achieved. Keep yourself motivated and have fun!

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Weekly Wellness: May is Mental Health Month https://www.komu.com/news/weekly-wellness-may-is-mental-health-month-94494/ https://www.komu.com/news/weekly-wellness-may-is-mental-health-month-94494/ Weekly Wellness Mon, 7 May 2018 12:00:27 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: May is Mental Health Month

COLUMBIA - For more than 65 years, Mental Health America and their affiliates have observe May as Mental Health Month. They work to bring mental health awareness to millions of people by reaching out to media, creation of local events and offering a downloadable toolkit with materials that local organizations can use to help spread the message of mental health.

The hope is that if people share their own experiences and points of view, they may help others who are struggling to understand what they are going through themselves. It may help someone to figure out if they (or their loved ones) are showing signs of a mental illness. MHA believes that sharing is the key to breaking down the discrimination and stigma surrounding mental illnesses, and to show others that they are not alone in their feelings and their symptoms. (Source: http://www.mentalhealthamerica.net/)

The National Alliance on Mental Illness (NAMI) shares the following statistics on mental illness:

  • Approximately 1 in 5 adults in the U.S.—43.8 million, or 18.5%—experiences mental illness in a given year.
  • Approximately 1 in 25 adults in the U.S.—10 million, or 4.2%—experiences a serious mental illness in a given year that substantially interferes with or limits one or more major life activities.
  • Approximately 1 in 5 youth aged 13–18 (21.4%) experiences a severe mental disorder at some point during their life. For children aged 8–15, the estimate is 13%.
  • 1.1% of adults in the U.S. live with schizophrenia.
  • 2.6% of adults in the U.S. live with bipolar disorder.
  • 6.9% of adults in the U.S. (16 million) had at least one major depressive episode in the past year.
  • 18.1% of adults in the U.S. experienced an anxiety disorder such as posttraumatic stress disorder (PTSD), obsessive-compulsive disorder (OCD) and specific phobias.
  • Among the 20.2 million adults in the U.S. who experienced a substance use disorder, 50.5%—10.2 million adults—had a co-occurring mental illness.

The statistics surrounding mental illness are staggering. An estimated 26% of homeless adults staying in shelters live with serious mental illness and an estimated 46% live with severe mental illness and/or substance use disorders. With regards to our prison population, approximately 20% of state prisoners and 21% of local jail prisoners have a mental health condition; and 70% of youth in juvenile justice systems have at least one mental health condition, with at least 20% living with a serious mental illness.

It is believed that half of all chronic mental illness begins by age 14 and three-quarters by age 24. And when you learn that, in the past year, only 41% of adults in the U.S. who are suffering from a mental health condition received mental health services and only 62.9% with a serious mental illness received mental health services, it’s understandable how the above statistics exist.

Without treatment, many consequences can occur. Did you know…?

  • Serious mental illness costs America $193.2 billion in lost earnings per year.
  • Mood disorders, including major depression, dysthymic disorder and bipolar disorder, are the third most common cause of hospitalization in the U.S. for both youth and adults aged 18–44.
  • Individuals living with serious mental illness face an increased risk of having chronic medical conditions. Adults in the U.S. living with serious mental illness die on average 25 years earlier than others, largely due to treatable medical conditions.
  • Over one-third (37%) of students with a mental health condition age 14–21 and older who are served by special education drop out—the highest dropout rate of any disability group.
  • Suicide is the 10th leading cause of death in the U.S., the 3rd leading cause of death for people aged 10–24 and the 2nd leading cause of death for people aged 15–24.
  • More than 90% of children who die by suicide have a mental health condition.
  • Each day an estimated 18-22 veterans die by suicide.

(Source: https://www.nami.org/Learn-More/Mental-Health-By-the-Numbers)

This month, we hope that you will be aware of the seriousness of mental illness and to know that there is hope.

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Weekly Wellness: All about low blood sugar https://www.komu.com/news/weekly-wellness-all-about-low-blood-sugar/ https://www.komu.com/news/weekly-wellness-all-about-low-blood-sugar/ Weekly Wellness Mon, 30 Apr 2018 12:43:46 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: All about low blood sugar

COLUMBIA - Low blood sugar (hypoglycemia) happens when the level of glucose in your blood drops below normal. The people who are most at risk for hypoglycemia are those with diabetes. Other rare conditions, including hormone deficiencies, liver and kidney disorders, and pancreatic tumors, can cause hypoglycemia. And otherwise healthy adults may experience low blood sugar if they've been fasting or if they work out without properly fueling.

Why is it important to know the signs and symptoms of low blood sugar? It can be scary. And since the early warning signs can be a bit non-specific, they could indicate high or low blood sugar or something completely different. So whether you interpret these signs as blood sugar related or something else, check in with a physician.

The vague, earlier signs are:

1. Feeling shaky or weak.

2. Fatigue.

3. Feeling lightheaded or dizzy.

4. Irritability.

5. Feeling anxious.

6. Headaches.

7. Sweating.

There are also a few more serious low blood sugar signs that can happen when your blood sugar levels continue to decrease and your brain is less able to function properly. These symptoms are definitely signs of an emergency and can include:

8. Slurred speech. (According to the Mayo Clinic, slurred speech that occurs with hypoglycemia might make it seem like you're intoxicated.)

9. Blurred vision. (Having blurred vision and eye floaters are also symptoms of diabetes on their own.)

10. Confusion. (As your brain is deprived of glucose, thinking becomes more difficult.)

11. Seizures. (In the severe stages of hypoglycemia, seizures may occur.)

12. Passing out. (If you go long enough without treatment, it's possible to lose consciousness.)

If you do have diabetes, your doctor has probably already discussed methods of alleviating hypoglycemia, including drinking fruit juice, eating a sugary snack, or taking a glucose tablet.

For persons who are generally healthy, not diabetic but feel like you're experiencing these symptoms, it’s good to have a snack readily available that will provide some carbohydrates. Also, if you notice that you start to feel shaky between meals, you might review your overall diet. You may need to tweak your plan.

If you’re experiencing the symptoms of low blood sugar regularly, talk to your doctor to make sure you don’t have an underlying medical problem.

(Source: https://www.self.com/story/7-signs-you-have-low-blood-sugar)

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5 Foods to Add to Your Grocery List https://www.komu.com/news/5-foods-to-add-to-your-grocery-list/ https://www.komu.com/news/5-foods-to-add-to-your-grocery-list/ Weekly Wellness Mon, 23 Apr 2018 12:21:35 PM Amanda Barnes, KOMU 8 Wellness Coach 5 Foods to Add to Your Grocery List

COLUMBIA - When it comes to losing weight, many of us start with looking at our diet. Are we eating too much? (Probably.) Are we eating the wrong things? (Hmmm...maybe.) Are there some foods we should be eating that might help? (Yup.)

Here are five superstar plant-based foods that may help when it comes to weight loss—and that you should include in your diet:

Beans: Packed with fiber and protein, beans are known to be good for your heart, but they’re also filling. That equates to curbing your hunger and preventing overeating at snack time. In fact, a study published in Food and Nutrition Research found that people who ate a meal in which beans were the source of protein consumed 12% fewer calories at their next meal.

Cabbage: The best veggies for watching your weight are the non-starchy, fiber-packed vegetables, which are low in calories and high in vitamins, minerals, phytonutrients, water and fiber. Cabbage is 92 percent water, so it fills you up with water and fiber and virtually no calories (17 calories per cup).

Bell Peppers: if you're craving a crunchy, sweet snack, look no further than the bell pepper. It's packed with fiber and one medium bell pepper has only 24 calories. Plus, 1 cup of sliced peppers provides a whopping 190% of the recommended daily value for vitamin C, a nutrient that counteracts the stress hormone cortisol, which triggers fat storage around the midsection.

Sweet Potatoes: Sweet potatoes can help with weight loss in a way you wouldn't necessarily expect. They feel like a comfort food. Not only that, but they will fuel your body and brain with wholesome carbohydrates, fiber and vitamin C!

Lemons: Talk about flavor! Just a squirt of lemon can help you to cut back on salt. You can use lemon on fish or steamed veggies instead of a marinade or butter. You can use it on salad instead of dressing, on rice instead of creamy sauces, or on any other dish you’d like. Add lemon to water and hydrate, hydrate, hydrate.

Take a look at your grocery list and your daily go-to foods and see if you can add a few of these options. It might make a difference to your waistline.

(Source: https://www.acefitness.org/education-and-resources/lifestyle/blog/6255/5-plant-based-foods-that-help-promote-weight-loss

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Weekly Wellness: What NOT to buy at the Grocery Store https://www.komu.com/news/weekly-wellness-what-not-to-buy-at-the-grocery-store/ https://www.komu.com/news/weekly-wellness-what-not-to-buy-at-the-grocery-store/ Weekly Wellness Mon, 16 Apr 2018 1:41:24 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: What NOT to buy at the Grocery Store

COLUMBIA - Wasted calories and wasted sugars. There are some items that are on your grocery list that might not be providing as much nutrition as you think.

We want to make sure that we are providing our bodies with efficient foods. If the fuels we are eating and drinking are potentially doing more harm than good, we need to re-think their place in our face!

Here is a list of 5 items we can do without:

Fruit Juice: Glorified sugar water. Juice is great way to gain weight by adding calories and sugar. If you want fruit, eat the fruit - don't drink it.

Granola Bars: Granola bars are candy bars in a healthy-looking package. Granola is just a grain with added sugar and fat. Most commercial granola bars are made with refined grains and contain added sweeteners and fat. They rarely feature whole grains, fiber or protein (which is what we need).

Flavored Yogurt: If you want yogurt, choose plain and then add ACTUAL fruit to it. Flavored yogurts are full of sugar, sugar and sugar.

Veggie Chips: Most vegetable chips are fried and salted versions of potato starch. Essentially, veggie chips are glorified potato chips. If you want REAL veggie chips, cut up vegetables, brush them with olive oil, sprinkle some salt and bake them in the oven! (You're welcome.)

Pretzels: Just because they are marketed as "fat-free," people think these crunchy things are healthy. (They aren't.) Even pretzels claiming to be made with whole grains are mostly refined white flour and contain no fiber. Pretzels aren't going to give you any nutrition - you're just "wasting a hungry", in my opinion.

(Source: https://www.acefitness.org/education-and-resources/lifestyle/blog/6011/5-foods-to-bypass-at-the-grocery-store)

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Weekly Wellness: Cooking with Healthy Oils https://www.komu.com/news/weekly-wellness-cooking-with-healthy-oils/ https://www.komu.com/news/weekly-wellness-cooking-with-healthy-oils/ Weekly Wellness Mon, 9 Apr 2018 12:00:40 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: Cooking with Healthy Oils

COLUMBIA - As a health coach, I’m asked by clients “what is the healthiest oil to cook with?” The answer to this question isn’t as easy as you might think. There’s not just one answer. There are a number of factors to consider. Some oils aren’t meant to be used with high heat because they break down and lose their nutritional value. Some are better for sautéing and some are better for baking. And since oils are fats, we also need to consider how much fat we are consuming. Here are five common cooking oils and the best way to use them:

1. Olive Oil: I'm sure we've all heard about the benefits of the Mediterranean diet. Persons who are from Mediterranean countries (such as Spain, Italy, Greece, and Morocco, to name a few) tend to have longer life expectancies and lower risks of heart disease, high blood pressure and stroke, compared with North Americans and Northern Europeans. Monounsaturated fatty acids (MUFAs) are considered a healthy dietary fat, as opposed to saturated and trans fats.

Because heat greater than 200 degrees can break down olive oil, if you choose to cook with it, choose a low-cost, unrefined olive oil for cooking. Use a more flavorful (more expensive) olive oil, as salad dressing, for roasting vegetables and for dipping yummy bread.

2. Avocado Oil: Avocado oil contains about 70% heart-healthy oleic acid, a monounsaturated omega-9 fatty acid. It’s also around 12% saturated fat and about 13% polyunsaturated fat. Avocado oil has been linked to everything from decreasing gum disease to helping reduce arthritis symptoms.

Use avocado oil in place of anything you’d normally use olive oil (salads, dipping, etc.). Since its smoke point is almost 400 degrees, it’s a much better choice than olive oil for high-heat cooking.

3. Coconut Oil: Coconut oil is like any other fat, don’t overindulged in it. Most fats have benefits, but, like all things in a health-focused diet, they should be consumed in moderation.

If you’re looking for a fat substitute to update a recipe that calls for shortening, coconut oil is a great choice. Use it as a straight substitute for the hydro-processed trans-fat in baking.

4. Canola Oil: All vegetable oils contain a mix of polyunsaturated, monounsaturated and saturated fatty acids. Canola oil consists mostly of monounsaturated fats (61%, almost as much as olive oil) and polyunsaturated fats (32%). Of all vegetable oils, canola oil is lowest in saturated fats (7%). When choosing your canola oil, it’s important to choose organic to avoid GMO plants and cold- and expeller-pressed oils, which don’t use chemicals in processing.

Canola oil has a high smoke point, making it a good choice for sautéing and achieving a caramel flavor. It’s also flavorless and generally less expensive than many other cooking oils.

5. Grapeseed Oil: Grapeseed oil is a byproduct of the winemaking process. It’s a polyunsaturated fat, which scientists consider the healthiest of all fats because they contain omega-6 and omega-3 fatty acids. These fatty acids have been shown to lower “bad” LDL cholesterol, increase “good” HDL cholesterol and may decrease the risk of Type 2 diabetes.

Grapeseed oil has a high smoke point, making it an ideal choice for stir-fries and searing meats.

(Source: http://blog.myfitnesspal.com/5-healthy-oils-cook/)

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Weekly Wellness: How to get back on the workout wagon https://www.komu.com/news/weekly-wellness-how-to-get-back-on-the-workout-wagon/ https://www.komu.com/news/weekly-wellness-how-to-get-back-on-the-workout-wagon/ Weekly Wellness Mon, 2 Apr 2018 12:18:51 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: How to get back on the workout wagon

COLUMBIA - For many folks, the new year brings the desire to start a new workout routine. We make a new commitment to "hit it hard this year." "This year, I'm really gonna get it done!" and then February rolls around and we're back to hitting the snooze button and rolling over.

So, you've taken some time off from your routine but you want to get back at it. Here are some easy tips to help you:

Don't go too hard, too fast. Even if you've only missed a week of training, there’s probably a reason or two. Are you doing too much? Are you feeling overwhelmed (Physically? Mentally? Emotionally?) Don't make yourself hate every minute by forcing a two-hour session on your disinterested body. Ease back into it.

You might need sleep more than that workout. If your body is exhausted, it could be a result of a number of things: maybe work is becoming too stressful? Maybe you’re starting to succumb to that cold that’s going around the office? Maybe you’ve been recognizing an ache that is starting to become a pain which might indicate an injury is brewing. Always listen to your body. If you need rest, then rest.

Try something new. If your go-to exercise has started to bore you, it might be time to try something new. Like high-intensity but the HIIT class you’ve been attending isn’t getting you excited anymore, try the kickboxing class. It’s still a higher-intensity experience, but with a kick (pun intended).

Remember the benefits. It can be hard to remember why you exercise when you feel like your life consists of training, a laundry basket full of sweaty clothes and a constant state of muscle fatigue. Keep in mind that the benefits of regular exercise are so much more than all of those annoying things. It's an instant mood booster, it helps you sleep better, and promotes better brain function.

Remember why you started. Was it to have more energy, feel stronger, or be more comfortable in your clothes? Whatever your reason, write it down, memorize it, and on those days you're just not feeling it, remind yourself.

If you’ve fallen off the workout wagon, it’s time to jump back on. You’ll be glad you did.

(Source: https://www.popsugar.com/fitness/How-Get-Back-Your-Training-Routine-44487793)

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Weekly Wellness: Developing Allergies as Adults https://www.komu.com/news/weekly-wellness-developing-allergies-as-adults/ https://www.komu.com/news/weekly-wellness-developing-allergies-as-adults/ Weekly Wellness Mon, 26 Mar 2018 5:38:58 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: Developing Allergies as Adults

COLUMBIA - Food allergies. Most of us hear about this person being allergic to peanuts and that person is allergic to dairy. And, in most cases, these allergies have been plaguing these folks since they were kids. But did you know that you can develop allergies as adults? 

According to the American College of Allergy, Asthma, & Immunology, food allergy symptoms “can appear at any age” and impact up to 4 percent of adults. Further, you can develop an allergy to foods you’ve eaten for years with no problem. Scary!

We do need to differentiate between a food intolerance (which typically only cause discomfort) and a food allergy (which can lead to severe reactions).

Folks experiencing a food intolerance may have bloating or gas after eating a particular food.

Folks experiencing a food allergy can present with:

  • Hives
  • Itchiness
  • Swelling of the lips and tongue
  • Shortness of breath
  • Coughing
  • Vomiting
  • Throat-tightening
  • Rash
  • Anaphylactic shock

According to the Food and Drug Administration, approximately 30,000 Americans go to the ER each year to be treated for severe food allergies, and up to 200 Americans die each year due to allergic reactions to food.

If you think you are experiencing a food allergy, seek medical treatment. And it's important to write down everything you've eaten. This can help the treating physician. Then after treatment, make an appointment with an allergist.


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Weekly Wellness: Coffee before exercise? https://www.komu.com/news/weekly-wellness-coffee-before-exercise-/ https://www.komu.com/news/weekly-wellness-coffee-before-exercise-/ Weekly Wellness Mon, 19 Mar 2018 11:34:02 AM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: Coffee before exercise?

COLUMBIA - The smell of coffee being made is connected quite vividly to memories of being in my grandparents’ house. They used a percolator – you know, the old metal ones with the orange light on the side. The smell of coffee, to this day, makes me think of my grandma’s tiny kitchen in Skokie, Illinois. Back then, I didn’t drink it (I was a small child) but the aroma has stayed with me as a loving and fond memory.

Today, as an adult, I love coffee. I still love the aroma but I also love the taste and the benefits. Over the years, coffee (and caffeine) has, at times, gotten a bad rap. Research has tied it to different myths… myths like:

  • Caffeine is addictive (it's not).
  • Caffeine causes insomnia (it doesn't).
  • Caffeine increases risk of osteoporosis, heart disease and cancer (nope).
  • Caffeine is harmful for women trying to get pregnant (nu-uh).
  • Caffeine has a dehydrating effect (try again).

(Source: http://www.webmd.com/balance/caffeine-myths-and-facts)

Actually, there are some amazing health benefits to drinking coffee. And research to prove it!

1. Type 2 Diabetes: Researchers at UCLA identified that drinking coffee increases plasma levels of the protein responsible for controlling the activity between testosterone and estrogen which play a distinct role in the development of type 2 diabetes. Also, the Harvard School of Public Health researchers found that persons with type 2 diabetes who increased their coffee intake by more than one cup a day (on average, an increase of 1.69 cups per day) over a 4-year period had an 11% lower type 2 diabetes risk over the subsequent 4 years, compared with people who did not change their intake.

2. Parkinson's Disease: Researchers carried out a study that assessed the link between coffee consumption and Parkinson's disease risk. The authors of the study concluded that "higher coffee and caffeine intake is associated with a significantly lower incidence of Parkinson's disease". Additionally, caffeine in coffee may help control movement in people suffering from Parkinson's, according to a study conducted at the Research Institute of the McGill University Health Centre.

3. Liver Cancer: Italian researchers from Milan's Istituto di Ricerche Farmacologiche Mario Negri found that coffee consumption lowers the risk of liver cancer by about 40%. In addition, some of the results suggest that if you drink three cups a day, the risks are reduced by more than 50%.

4. Liver Disease: Coffee consumption can lower the incidence of cirrhosis of the liver for alcohol drinkers by 22%, according to a study at the Kaiser Permanente Medical Care Program.

5. Heart Health: Researchers at Beth Israel Deaconess Medical Center and Harvard School of Public Health, concluded that drinking coffee in moderation protects against heart failure. They defined 'in moderation' as 2 European cups (equivalent to two 8-ounce American servings) per day. People who drank four 8-ounce cups on a daily basis had an 11% lower risk of heart failure, compared to those who did not.

(Source: http://www.medicalnewstoday.com/articles/270202.php)

So, now that you know how great coffee can be for your health, we need to delve a little deeper. If we’re doing something healthy like drinking coffee and doing other healthy things like exercise: should we put the two together?

Should we drink coffee before our workout?

The Australian Institute of Sport Team did a study and found that caffeine triggers the muscles to start using fat as an energy source rather than carbohydrate sugars. Caffeine has been used by many endurance athletes as a way of getting extra energy out of their body's reserves during an event. A single cup of coffee may be enough to trigger these beneficial effects. There are more findings that caffeine is acceptable to ingest prior to training could be considered an ergogenic aid in training (which could be why caffeine is a banned substance on the International Olympic committee list).

A recent review published by the International Coffee Organization states that 150 grams of caffeine (about one cup of coffee) may be able to both reduce the sensation of fatigue as well as enhance exercise performance.

In many studies regarding caffeine and exercise, where performance was improved by the ingestion of caffeine or drinking coffee, there was also the additional benefit of an associated reduction in the sensation of fatigue. There were also a number of studies involved in the review that show the beneficial effects of drinking coffee and/or ingesting caffeine before high intensity exercise.

(Source: http://www.bodybuilding.com/fun/schultz71.htm)

Of course, with all of this said, if you are concerned that you have a health condition that might make you more sensitive to caffeine, discuss with your physician before you begin increasing your intake.

I’ll see you at the coffee shop!

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Weekly Wellness: The importance of metabolism https://www.komu.com/news/weekly-wellness-the-importance-of-metabolism/ https://www.komu.com/news/weekly-wellness-the-importance-of-metabolism/ Weekly Wellness Tue, 13 Mar 2018 2:15:11 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: The importance of metabolism

COLUMBIA - It’s a topic we have discussed before. Metabolism. Metabolism is the process by which your body converts what you eat and drink into energy. During this complex biochemical process, calories in food and beverages are combined with oxygen to release the energy your body needs to function.

It's true that metabolism is linked to weight. But contrary to common belief, a slow metabolism is rarely the cause of excess weight gain. Although your metabolism influences your body's basic energy needs, how much you eat and drink along with how much physical activity you get are the things that ultimately determine your weight.

Here are some basic things to consider when preparing to make fitness and body weight changes:

1. Know your basal metabolic rate (BMR). This is the amount of energy your body needs to keep functioning while at rest throughout the day. You can find a basic calculator here (https://www.bodybuilding.com/fun/bmr_calculator.htm) to get a general idea of your BMR, but note that this is only an estimate based on factors like age and weight.

2. Know your body composition. It is possible to weigh a “normal” weight and yet still have an unhealthy body-fat percentage. A body composition assessment can give you a better idea of your body-fat percentage and total muscle mass, and even a breakdown of visceral fat percentage. Some fitness facilities and medical offices offer this type of service. Devices are also available for home use, but tend to be somewhat less accurate.

3. Know your daily total caloric intake, including the specific breakdown of major nutrients, such as fat, carbohydrates and protein.

4. Keep a two-week journal of your actual exercise, eating, drinking and sleeping habits. This process can help identify the areas where you’re doing well and those that may present potential problems.

To use the metabolism factor to your advantage to reach your fitness goals, here are some basic tips to consider implementing:

  • Drink plenty of water. Dehydration can negatively impact your metabolism.
  • Eat regular meals. Having smaller meals or healthy snacks every three to four hours helps keep your metabolism burning calories throughout the day. 
  • Build muscle. Even while at rest, your body burns calories. Every pound of muscle uses about six calories a day just to exist.
  • Be physically active. The more active you are throughout the day, the more energy your body burns.
  • Add some aerobic workouts with a higher intensity. This provides a steady and more long-lasting rise in resting metabolic rate.
  • Eat balanced meals. It is essential for overall health and better fitness to balance your meals and eat good, organic and nutritious food. Your body burns more calories digesting protein than it does while digesting carbohydrates or fat.
  • Do NOT skip meals or lower your caloric intake to below 1,200 calories for women or 1,800 calories for men (these numbers are basic guidelines and may vary for each person). Skipping meals and fasting for long periods of times slows down your metabolism.
  • Eat a healthy breakfast.
  • Sleep seven to eight hours per night.

Turning these tips into daily habits is a great way to give your metabolism a boost and enhance your ability to meet your health and fitness goals. You may also benefit from working with a personal trainer, who can design a specific exercise regimen that your body responds to positively. Regardless of where you are in your health and fitness journey, don’t despair—get up, get moving and give your metabolism the boost you need to start seeing results.

(Source: https://www.acefitness.org/education-and-resources/lifestyle/blog/5695/the-role-of-metabolism-in-reaching-your-goals-and-improving-your-fitness)

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Weekly Wellness: The best gym towel https://www.komu.com/news/weekly-wellness-the-best-gym-towel/ https://www.komu.com/news/weekly-wellness-the-best-gym-towel/ Weekly Wellness Mon, 5 Mar 2018 12:08:33 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: The best gym towel

COLUMBIA - To follow up on last week’s topic of how to avoid catching a cold, this week, we’re going to talk specifically about what is the best towel to use at the gym.

When you are at the gym, it’s important to wipe the equipment that you are using – before and after. Not only is this protecting you from germs but also protecting others from yours. Most gyms and fitness centers offer spray bottles of disinfectant and towels or, in some cases, disposable wipes. This is great! But in most cases, the towels that are provided are cotton. There is some research that suggests that cotton is not exactly the best material for fighting germs.

Cotton is a fabric that picks up a lot of dirt – and can then transfer that dirt from place to place. It’s still better than nothing – but there are better options.

Bamboo fiber is probably the most luxurious towel you can find. These towels are either 100% bamboo or a mix of bamboo and cotton. Bamboo towels are eco-friendly and have anti-bacterial and anti-fungal properties – which makes them a great option for use at the gym. Unfortunately, they are usually very expensive. So, your gym probably can't afford to supply them but you can certainly look into getting your own.

The best option that I can find is the microfiber towel. Microfiber is easy to pack (fits in small bags), and easily expands when needed for use. Further to that, they dry incredibly quickly and are super absorbent (they can soak up to 8 times their weight in liquid). But the biggest benefit to microfiber is they resist bacteria which makes them both sanitary and hygienic.

I hope this helps you to find the best gym towel options for you – keep wiping down your equipment and stay as healthy as possible. Good luck!

(Source: http://www.fitclarity.com/best-gym-towels/)

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Weekly Wellness: Tips to Take to Avoid Catching a Cold https://www.komu.com/news/weekly-wellness-tips-to-take-to-avoid-catching-a-cold/ https://www.komu.com/news/weekly-wellness-tips-to-take-to-avoid-catching-a-cold/ Weekly Wellness Mon, 26 Feb 2018 11:17:55 AM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: Tips to Take to Avoid Catching a Cold

COLUMBIA - Winter is the time of cold and flu. For some it can be unavoidable… I know I have friends who always seem to catch something. And if you work around other people (and I’ll bet you do), most of you don’t just share a copy machine. You (unfortunately) share germs in your office space too.

Here are 8 tips to help you avoid catching that cold.

1. De-Stress. When you're stressed, your immune system is shot and you're a prime candidate for bacteria and sickness. Fortunately, there are so many natural ways to reduce stress and relieve anxiety to keep your immune system strong and stable. Try drinking tea, taking a hot bath, meditating, or diffusing oils.

2. Wash Your Hands. The easiest one on the list! Wash your hands, and wash often, especially after being in public spaces like at the gym or in a grocery store.

3. Sleep. Not only is sleep important for preventing a cold, but it's crucial in your recovery should you end up getting sick. You should aim for a minimum of seven hours (eight if you can).

4. Exercise. Exercise boosts your immune system so get to work!

5. Eat Immunity-Boosting Foods. Green tea, citrus, ginger, you know the list (I’ve done a few segments on this in the past).

6. If You Feel Something Coming On, Rest. Feeling the sinus drainage? Maybe your throat is starting to feel a little scratchy? Don’t push it. Rest. You have a better chance of recovering quickly if you rest.

7. Clean Often. Same rule applies to your hands and your home (especially if you have visitors). Clean, bleach, disinfect. Kill those germs!

8. Avoid Sick Friends. If your friend is complaining of a scratchy throat, might want to reschedule your lunch date. And no cuddling on the couch with that boyfriend with the runny nose either. Drop off some soup and head home.

Don’t just save these tips for wintertime… these are great tips to keep around all year.

(Source: http://www.popsugar.com/fitness/How-Get-Sick-42734585)

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Weekly Wellness: What's better: Counting Calories or Working Out? https://www.komu.com/news/weekly-wellness-what-s-better-counting-calories-or-working-out-/ https://www.komu.com/news/weekly-wellness-what-s-better-counting-calories-or-working-out-/ Weekly Wellness Mon, 29 Jan 2018 11:25:04 AM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: What's better: Counting Calories or Working Out?

COLUMBIA - "If I'm trying to lose weight, which is more important? Counting calories or exercising?" This is a question that I am asked a LOT. While there are a few ways to answer that would require more science (i.e. how many calories do you currently eat? how many should you eat? how long are you currently exercising? etc.), the main question (at its crux) is about deficit. Should you create a deficit by not eating as much or create a deficit by burning off the calories after consumed?

Should you cut calories but not change your exercise habits? Or should you eat how you do but exercise more? Let's break it down:

It’s generally accepted that diet is more important than exercise for weight loss (some say weight loss is 80% diet and 20% exercise). As you probably realize, it’s a whole lot easier to gain weight than it is to lose it. When it can take 25 minutes of walking to burn off ONE peanut butter cup, it's a lot easier to just get bigger, right? This is why diet trumps exercise if you have to pick one.

A 2012 randomized controlled trial of about 400 overweight, middle-aged women found a lifestyle change combining diet and exercise led to greater weight loss than diet or exercise alone. Here’s what their weight loss progress looked like after 12 months:

  • Diet-only group lost an average of 8.5% of their body weight.
  • Exercise-only group lost an average of 2.4% of their body weight.
  • Diet and exercise group lost an average of 10.8% of their body weight.
  • Control (no diet or exercise) lost an average of 0.8% of their body weight.

Even though all the participants were given a goal to lose 10% of their bodyweight, only the diet and exercise group met that goal. Because losing weight can be challenging, it’s best to approach it from more than one angle.

To build better habits that’ll help you lose weight, employ a strategy that combines both diet and exercise to increase your weight loss and keep it off in the long run. In my experience, people who want to lose weight don’t merely relegate their goal to seeing a smaller number on the scale. What they really want is a leaner, fitter physique that makes them look and feel better. For that reason, an 1,800-calorie diet paired with burning 300 calories through exercise is the better choice. Here’s why:

When you lose weight it comes off as water, fat and muscle. One way to combat loss of valuable lean muscle is to take up strength-building, resistance exercises, which experts recommend you do at least two times per week. Use weight machines, free weights, resistance bands or your own bodyweight.

Even if your total calorie goal is the same at the end of the day, working out gives you physical and mental perks outside of just weight loss. This includes stress relief, mood improvement, better self-esteem and healthier heart and lungs.

So, the take-away here, is to do both – watch your calories and get that workout in. It’s a win-win!

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Weekly Wellness: What is the 80/20 Rule? https://www.komu.com/news/weekly-wellness-what-is-the-80-20-rule-/ https://www.komu.com/news/weekly-wellness-what-is-the-80-20-rule-/ Weekly Wellness Mon, 8 Jan 2018 12:41:06 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: What is the 80/20 Rule?

COLUMBIA - We hear about different weight loss strategies all the time. There seems to be a new one to try every time we step on the scale. So, this week, we're going to check out the "80/20 Rule."

This "rule" is fairly simple: 80 percent of the time, focus on eating clean, good-for-you foods, and 20 percent of the time, indulge as you please.

Since math can be hard, look at it like this: if you eat three square meals a day, three of those meals every week are your 20 percent "cheat" meals; if you eat five small meals a day, then seven of those small meals are "cheat" meals. Make sense?

But what do I mean by "clean eating"? Here are the basics to clean eating:

  • No Processed Food
  • Eat More Produce
  • Skip the Added Sugars
  • Look For Salt
  • Cut Back on Caffeine
  • Back Off the Booze
  • Go with Whole Grains
  • Read the Nutrition Labels

Since many of us have a tendency to overindulge through the holiday months, now that we are in the New Year, it's time to get back on track. Give the 80/20 Rule a few weeks and see if you notice any differences.


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Weekly Wellness: Workout Trends for 2018 https://www.komu.com/news/weekly-wellness-workout-trends-for-2018/ https://www.komu.com/news/weekly-wellness-workout-trends-for-2018/ Weekly Wellness Tue, 26 Dec 2017 7:53:11 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: Workout Trends for 2018

COLUMBIA - Every year, new trends emerge in all industries. The question is always: What’s going to be this year’s big thing?

The fitness industry is no different. New classes, new technologies, new equipment – all these great (or maybe not-so-great) ideas are announced to help you find a new and/or better way to exercise.

Here is a list of the anticipated workout trends for 2018. Maybe you’ll find something that might work well for you.

High-Intensity Interval Training (HIIT): With short bursts of activity followed by a short rest and recovery, the session is usually over in less than 30 minutes. Win.

Group training: Predicted by American College of Sports Medicine (ACSM) to be the second biggest trend of 2018, working out in groups and with friends looks to be more popular in the coming year. One recent study revealed that those who worked out in a group benefited from lower stress levels, and bigger improvements in mental, physical and emotional quality of life than those who worked out alone, even though those who exercised alone worked out for twice as long.

Wearable technology: Fitness trackers, smart watches, heart rate monitors and GPS tracking devices will help you take your performance to the next level.

Body weight training: This back-to-basics style of workout requires minimal equipment and can be done just about everywhere.

Strength training: Did you know that just 10 weeks of strength training can increase your metabolic resting rate by up to 7 percent?

Educated and experienced fitness professionals: Find a professional who have accredited certifications.

Yoga: According to ACSM, yoga's continuing popularity is in part due to its ability to constantly reinvent itself. Offering yoga is something new to try and helping the practice appeal to an even wider audience.

Personal training: More and more students are majoring in kinesiology to meet the growing demand for personal trainers in the industry.  

Fitness programs for older adults: As we age, working out is so important. Recent studies have shown the benefits of working out later in life. This knowledge is prompting health professionals to look at ways to encourage older adults to get active.

Functional fitness: With the right program, you can actually train your muscles to improve all aspects of everyday living. Think: core strength, stability and balance.

Low-cost fitness: With online videos, apps and wearables, people no longer need to pay for pricey gym memberships to stay in shape. The trend looks set to continue as big sports brands and wearables continue to add more features and ways to work out to their apps.

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