KOMU.com http://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. () () Sat, 21 Apr 2018 HH:04:ss GMT Synapse CMS 10 KOMU.com http://www.komu.com/ 144 25 Weekly Wellness: What NOT to buy at the Grocery Store http://www.komu.com/news/weekly-wellness-what-not-to-buy-at-the-grocery-store/ http://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 http://www.komu.com/news/weekly-wellness-cooking-with-healthy-oils/ http://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 http://www.komu.com/news/weekly-wellness-how-to-get-back-on-the-workout-wagon/ http://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 http://www.komu.com/news/weekly-wellness-developing-allergies-as-adults/ http://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? http://www.komu.com/news/weekly-wellness-coffee-before-exercise-/ http://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 http://www.komu.com/news/weekly-wellness-the-importance-of-metabolism/ http://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 http://www.komu.com/news/weekly-wellness-the-best-gym-towel/ http://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 http://www.komu.com/news/weekly-wellness-tips-to-take-to-avoid-catching-a-cold/ http://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? http://www.komu.com/news/weekly-wellness-what-s-better-counting-calories-or-working-out-/ http://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? http://www.komu.com/news/weekly-wellness-what-is-the-80-20-rule-/ http://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 http://www.komu.com/news/weekly-wellness-workout-trends-for-2018/ http://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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Weekly Wellness: What to do when feeling overwhelmed http://www.komu.com/news/weekly-wellness-what-to-do-when-feeling-overwhelmed/ http://www.komu.com/news/weekly-wellness-what-to-do-when-feeling-overwhelmed/ Weekly Wellness Mon, 11 Dec 2017 2:34:33 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: What to do when feeling overwhelmed

The holidays. A time of entertaining, celebrating, visiting with family and friends. The holidays are also a time of stress, anxiety, and feeling overwhelmed. Holiday stress is a very real thing. WebMD suggests that things such as Unhappy memories, toxic relatives, life changes (i.e. divorce, death in the family, etc), monotonous sameness (same people, same jokes, same food), and lowered defenses (bring on the cold and flu season) can all be triggers for holiday stress.

Four "don't"s tips for getting through the holidays:

  • Don’t do the same old thing. You usually host the family dinner? Pass it on to someone else.
  • Don’t expect miracles. If your holiday anxiety stems from a deeper history of family conflict, don’t expect that you’ll be able to resolve any big underlying issues now.
  • Don’t overdo it. Pace yourself. Decide on limits and stick to them. Too many parties to attend? Don't attend them all. Have to attend a few? Stay for a couple hours instead of all night.
  • Don’t worry about how things should be. "Should" can be a very powerfully negative word.

For those who may not struggle with stress nor anxiety but are more connected to the feeling of being overwhelmed, we have some tips for you, as well:

  1. Change Your Choice: Feeling overwhelmed is a learned behavior. So if overwhelm is a learned behavior that has become a habit, it is also, at some subconscious level, a choice. And that means it is possible to choose something else.
  2. Get Curious: Overwhelm can sneak into a lot of different aspects of your life. What kinds of situations trigger it? What are the thoughts that accompany it? How does it feel in your body? How do the people you’re in relationship with react when you start feeling it? The more aware you are of your overwhelm habit, the easier it is to change.
  3. Track Your Time: Once you pinpoint where overwhelm shows up in your life, then do this: Track how you spend your time. You may be shocked to learn that you are only truly working for 38 hours a week (when you thought you were working 60). Remember, overwhelm works by confusing you. So let this exercise help you fact check your reality.
  4. Do Less: Delegating some tasks effectively buys time back. It also helps to minimize the time for overwhelming chores like tidying up the house. Can you just do one big clean-up before bed? Or ignore the mess sometimes and just get on with living your life?
  5. Aim for Consistency: Figure out your “feel good” baseline. You may need 2-3 hours a week of marketing to ensure your business is humming along. Or at least 10 minutes of meditation daily to feel calm. Whatever you absolutely need to manage overwhelm, make it a priority. This is about being compassionate with yourself.

Take some quiet time for yourself. Maybe take a long walk (with or without a dog or friend). Take a yoga class. Enjoy your book in a quiet corner of a coffee shop. Take care of you. (Before you take care of everything and everyone else.)


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Weekly Wellness: Women In Sports In Columbia http://www.komu.com/news/weekly-wellness-women-in-sports-in-columbia-91545/ http://www.komu.com/news/weekly-wellness-women-in-sports-in-columbia-91545/ Weekly Wellness Mon, 4 Dec 2017 2:54:57 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: Women In Sports In Columbia

Did you know that studies show that sports participation has a positive influence on girls’ academic and employment paths, as well as their physical and psychological health?

Some facts that you might find interesting:

  • Young women who play sports are more likely to graduate from high school, have higher grades, and score higher on standardized tests than non-athletes. Female athletes are more likely to do well in science classes than their classmates who do not play sports.
  • High school athletes are less likely to smoke cigarettes or use drugs than their peers who don’t play sports. One study found that female athletes are 25% less likely to smoke than non-athletes.
  • Adolescent female athletes have lower rates of both sexual activity and pregnancy. In fact, female athletes are less than half as likely to become pregnant as their peers who are not athletes. This is true for white, African American, and Latina female athletes.
  • Obesity is an emerging children’s health epidemic and a particular concern for girls of color. African American girls are more likely to be overweight than white girls. In 2013, 16.7% of African American and 11.4% of Hispanic high school girls were obese, compared to 9.7% of white girls.
  • Regular physical activity can reduce the risk of obesity for adolescent girls. It can also have positive health effects later in life. The New York Times highlighted research showing that women who played sports while young had a 7% lower risk of obesity 20 to 25 years later, when women were in their late 30s and early 40s. The study notes that while a 7% decline in obesity is modest, “no other public health program can claim similar success.”
  • Sports participation decreases a young woman’s chance of developing heart disease, osteoporosis, and other health related problems.
  • Women who participate in sports significantly reduce their risk of developing breast cancer. Girls who play sports report better health, body image, popularity, and an overall higher quality of life, compared to girls who don’t play sports

As you may have guessed, I was leading to something. I want to introduce you to a group called the Women’s Intersport Network (WIN).

WIN for Columbia was started in 1994 with the purpose of connecting local girls and women who enjoy athletics and physical fitness together, and to further provide these women and girls with opportunities to hear from other professional women who share the same interests. This not-for-profit organization is kept alive by members and volunteer staff who hope to continue to see future generations of girls and women succeed in athletics.

Every year, WIN for Columbia celebrates local women athletes with National Girls and Women in Sports awards at their annual awards luncheon. Awards are presented in the following categories:

Youth Athlete of the Year Award: Recipient will have demonstrated superior athletic achievement in a given sport within the past year.  Athletic participation, school involvement, and outstanding spirit are the criteria for this award. 

High School Sportswoman of the Year Award: Recipient will have demonstrated superior athletic achievement in a given sport within the past year.  Athletic participation and accomplishment, school involvement, outstanding spirit, as well as a commitment to a healthy, active lifestyle are the criteria for this award.

Collegiate Sportswoman of the Year Award: Recipient will have demonstrated superior athletic achievement in a given sport within the past year.  Athletic participation and accomplishment, school and community involvement, outstanding spirit, as well as a commitment to a healthy, active lifestyle are the criteria for this award.

Gladys Stankowski Sportswoman of the Year Award: Recipient will have demonstrated superior athletic achievement in a given sport within the past year.  Athletic participation and accomplishment, community involvement, outstanding spirit, as well as a commitment to a healthy, active lifestyle are the criteria for this award.  Post-collegiate through senior athletes are eligible for this award.

Female Coach of the Year Award: Recipient will have excelled as a coach or fitness instructor within the past year.  The award winner will best exemplify the characteristics of a master teacher and mentor of athletes.  Criteria include significant contributions to the sport in Columbia, a genuine caring for her athletes and their development, a commitment to the highest standards of sportsmanship, and coaching success.

Mentor of the Year Award: Recipient will have advised a girl, woman or group who has made a strong commitment to sports within the past year, by giving support, encouragement, time, resources, knowledge, advice, etc. Recipient is recognized as a girl, woman or group who has inspired a female athlete or women's athletic team to achieve outstanding results through courage, example, and/or motivation.

Inspiration Award: Recipient is recognized as a girl, woman or group who has inspired a female athlete or women's athletic team to achieve outstanding results through courage, example, and/or motivation.

Every year, the banquet invites an inspiring female athlete to speak. This year's speaker will be female baseball pitcher, Ila Jane Borders. As a female pitcher in men's leagues, Borders achieved numerous baseball milestones at the college and professional levels, including being the first female pitcher to start a men's professional baseball game. In four seasons from 1997 to 2000, she appeared in 52 games and posted a record of 2–4 and 6.75 earned run average while recording 36 strikeouts.

Deadline to nominate is December 15, 2017. You can nominate using the attached nomination form or you can find the nomination form at www.winforcolumbia.com. The awards banquet will be held on February 6, 2018.


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Weekly Wellness: Skincare in Winter http://www.komu.com/news/weekly-wellness-skincare-in-winter/ http://www.komu.com/news/weekly-wellness-skincare-in-winter/ Weekly Wellness Mon, 27 Nov 2017 2:30:27 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: Skincare in Winter

For many people, the colder winter days can bring dry skin. For some, it’s just annoying but for others it can be downright painful. Flaking, cracking dry, red skin. Ouch! As we enter the colder winter days, here are some tips for caring for your beautiful skin.

1. Seek a Specialist. There are SO many products on the market and the prices (and ingredients) vary from product to product. It is always a good idea to see an esthetician or dermatologist to get their knowledge. Such a specialist can analyze your skin type, troubleshoot your current skin care regimen, and give you advice on the skin care products you should be using.

2. Moisturize More. Find an "ointment" moisturizer that's oil-based, rather than water-based, as the oil will create a protective layer on the skin that retains more moisture than a cream or lotion. Choose your oils with care because not all oils are appropriate for the face. Look for "non-clogging" oils, like avocado oil, mineral oil, primrose oil, or almond oil. You can also look for lotions containing "humectants," a class of substances (including glycerine, sorbitol, and alpha-hydroxy acids) that attract moisture to your skin.

3. Use Sunscreen. No, sunscreen isn't just for summertime. Winter sun -- combined with snow glare -- can still damage your skin. Try applying a broad-spectrum sunscreen to your face and your hands (if they're exposed) about 30 minutes before going outside. Reapply frequently when outside.

4. Give Your Hands a Hand. The skin on your hands is thinner than on most parts of the body and has fewer oil glands. That means it's harder to keep your hands moist, especially in cold, dry weather. This can lead to itchiness and cracking. Wear gloves when you go outside; if you need to wear wool to keep your hands warm, slip on a thin cotton glove first, to avoid any irritation the wool might cause.

5. Avoid Wet Gloves and Socks. Wet socks and gloves can irritate your skin and cause itching, cracking, sores, or even a flare-up of eczema.

6. Hook Up the Humidifier. Central heating systems and space heaters blast hot dry air throughout our homes and offices. Humidifiers get moisture in the air, which helps prevent your skin from drying out.

7. Hydrate for Your Health, Not for Your Skin. Drinking more water is not going to help your skin. Drinking water is good for your overall health but your skin can still be super-dry. So, keep drinking your water (but you’ll need to moisturize your skin too).  

8. Grease Up Your Feet. For your feet, find lotions that contain petroleum jelly or glycerine instead. And use exfoliants to get the dead skin off periodically; that helps any moisturizers you use to sink in faster and deeper.

9. Pace the Peels. If your face is dry, avoid harsh peels, masks, and alcohol-based toners or astringents. Instead, find a cleansing milk or mild foaming cleanser, a toner with no alcohol, and masks that are "deeply hydrating" (not clay-based).

10. Ban Superhot Baths. The intense heat of a hot shower or bath breaks down the lipid barriers in the skin, which can lead to a loss of moisture. A lukewarm bath with oatmeal or baking soda, can help relieve skin that is so dry it has become itchy.


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Weekly Wellness: Undereating does NOT lead to Weight Loss http://www.komu.com/news/weekly-wellness-undereating-does-not-lead-to-weight-loss-91270/ http://www.komu.com/news/weekly-wellness-undereating-does-not-lead-to-weight-loss-91270/ Weekly Wellness Mon, 20 Nov 2017 1:38:17 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: Undereating does NOT lead to Weight Loss

Breathing. Heartbeats. Kidney functions. All of these things require fuel. Your body requires a minimum amount of daily fuel to keep you alive. It's not just about fitting into those jeans or that little black dress. It can be about living. When people drastically cut calories and chronically undereat, it can become a serious issue. And your body's response may not be what you were hoping for.

I know that there are some fasting diets being touted as a great and safe way to lose weight. That's not what I'm referring to. Fasting is commonly practiced on a timescale of several hours, and can be safe. Our bodies were actually designed to handle short-term fasts (like when we don’t eat during sleep). We also go anywhere from 4–8 hours without eating when we skip meals during life’s busier moments.

However, undereating at an extreme level such as going without food for several days or eating less than the calorie minimum for weeks or longer can put your body at risk for malnutrition. While a well-nourished body can carry enough stored fuel to meet our needs a few months (muscle tissue and fat), our bodies can only store 1–2 days’ worth of glycogen (the body’s carbohydrate stores), which, if not replenished, is quickly used up to maintain blood sugar. After several days of undereating, the body switches to energy-conservation mode, meaning your metabolism slows way down, making you feel tired and edgy. After 48 hours without food, your body runs out of glycogen to power your red blood cells and brain. To meet basic energy needs, your body ramps up breakdown of muscles and organs in addition to fat.

If you're not consuming your calorie minimum (1200 for women and 1500 for men), it can lead to:

  • Slower metabolism and lousy side effects.
  • Loss of valuable muscles and organs.
  • Higher risk for nutrient deficiencies.

With that said, every body is different. If you are trying to lose weight, try to do it in the healthiest way which may not be the quickest. Be patient and take care of your body. You need to use it for a bit longer.


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Weekly Wellness: Should I eat before I exercise? http://www.komu.com/news/weekly-wellness-should-i-eat-before-i-exercise--91101/ http://www.komu.com/news/weekly-wellness-should-i-eat-before-i-exercise--91101/ Weekly Wellness Mon, 13 Nov 2017 2:17:19 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: Should I eat before I exercise?

Clients and strangers both ask me about eating before exercise (especially all the no-breakfast people). One of my go-to replies tends to be “if you got into your car and it was on empty, would you expect to go very far?” Now, this is a very generic response, true. I will generally spend a bit more time discussing lifestyle, schedule, potential medical issues, etc.

There have been a number of studies released lately that claim that exercising on an empty stomach can increase the rate at which the exerciser burns fat. While this could be true (depending upon the exerciser), the consumption of proper fuel is still proving to be more vital than the burning of fat.

In fact, researchers suggest these three reasons for eating before exercise far outweigh the argument against properly fueling before a workout:

  • Eating a small meal before a workout reduces the amount of protein broken down, which is great if you are looking to maintain or build muscle mass.
  • If you're working out in the morning, you may wake up with low blood sugar and need energy from food for the best performance.
  • Your metabolism can affect your workout. Your body needs fuel to keep your metabolism going. If you don't kick-start it before a workout, you're not going to reap the benefits of a high metabolism post workout.

Now that you’ve decided to fuel before a workout, the question becomes “what?” and “how much?” I tell my clients to consider these factors:

  • How long will your workout be?
  • What will the intensity of your workout be?

If you’re doing a quick, light workout you can probably get away with a small piece of fruit. If you’re going to do a workout exceeding 30 minutes and involving strength training, you can probably have a half of a protein bar or a protein shake (150 – 250 kcal). Fuel your body for the work you’re expecting to do. Have a great workout!


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Weekly Wellness: Are you eating too much sugar? http://www.komu.com/news/weekly-wellness-are-you-eating-too-much-sugar-/ http://www.komu.com/news/weekly-wellness-are-you-eating-too-much-sugar-/ Weekly Wellness Mon, 6 Nov 2017 3:04:04 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: Are you eating too much sugar?

We are entering the season of sugar. It’s true. Pies, cookies, candy, cakes, cocktails… all of it means SUGAR. I think the answer to the question “am I eating too much sugar?” can be an obvious “yes” answer these days. But, in case you’re wondering, take a look at this list and determine if they apply to you.

1. You constantly crave sugary things.
The more sugar you eat, the more you’ll crave it. This isn’t just because your taste buds have adapted and left you needing more and more to get that same taste, but also because of how sugar gives you a high followed by a crash, just like an actual drug.

2. You feel sluggish throughout the day.
What goes up must come down. After sugar causes an initial spike of insulin and that “high” feeling, it causes an inevitable crash. Eating a lot of sugar also means it’s likely you’re not eating enough protein and fiber, both important nutrients for sustained energy.

3. Your skin won’t stop breaking out.
Sugar can cause a hormonal surge that can lead to acne breakouts. A sugar binge can show up on your face in just a few days.

4. You're way moodier than usual.
The blood sugar crash that happens when you're coming off a sugar high can cause mood swings and leave you feeling crabby. Not to mention, if your energy is also tanking, that just contributes to a bad attitude.

5. You've been putting on some weight.
Excess sugar is excess calories, and since it has no protein or fiber, it doesn't fill you up (so you just keep eating it). It also triggers the release of insulin, a hormone that plays a big role in weight gain. When we eat sugar, the pancreas releases insulin, which carries sugar to our organs so it can be used for energy. When you load up on sugar, your body’s told to produce more insulin—over time, that can lead to insulin resistance. Insulin resistance means our bodies can't respond to normal amounts of insulin properly and therefore can't use sugar the right way. The initial weight gain from simply eating too many calories from sugar is being compounded by the disruption to your normal insulin response (there’s a link between insulin resistance and obesity).

6. You've been getting more cavities.
When bacteria find (and feed on) food particles in between the teeth, acid is produced, which causes tooth decay. Our saliva maintains a healthy balance of bacteria on its own, but eating sugar can impact the pH and throw off the natural ecosystem. This gives the bacteria a chance to thrive and multiply, leading to cavities.

7. Your brain tends to get foggy, especially after a meal.
This fog is a common symptom of low blood sugar. When you eat a lot of sugar, your blood sugar levels rapidly rise and fall instead of gradually. So, in essence, poor blood sugar control is a major risk for cognitive issues and impairment.

8. Nothing tastes as sweet as it used to.
When you eat too much sugar, your taste buds can build up a tolerance. So you need MORE sweet to satisfy your desire for sweet. However, it you cut back and suffer through it in the beginning, you'll eventually lower your tolerance again and be content with minimal sugar. You might even start to feel like things are too sweet for you and—gasp!—be happier consuming sugar in moderation.

Now that you’ve identified that you might have a sugar issue, here are some simple steps to overcoming your sugar addiction:

  • Eliminate sugary beverages
  • Quit sugary junk foods
  • Reduce simple carbs (i.e. crackers, white breads, white pastas)
  • Check labels for hidden sugars
  • Be realistic

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Weekly Wellness: How To Break Your Sugar Addiction http://www.komu.com/news/weekly-wellness-how-to-break-your-sugar-addiction/ http://www.komu.com/news/weekly-wellness-how-to-break-your-sugar-addiction/ Weekly Wellness Mon, 30 Oct 2017 4:35:43 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: How To Break Your Sugar Addiction

It’s Halloween week! I think that seems like the perfect opportunity to bring up sugar addiction, right? With all those little snack size candies are sitting around the house and the office, we might need some help breaking the sugar cycle.

Here are some tips to breaking your sugar addiction:

Eat Protein in the Morning: By eating protein in the morning, you can curb cravings throughout the rest of the day.

Keep a Food Log: If you see what you’re eating and when, you can figure out the best way to attack your habit.

Choose Smarter Sweets: When you're starting to make better choices, opt for healthier “sweets” like fresh fruit!

Say Goodbye to Soda: Start swapping out soda for a fresh fruit juice or unsweetened iced tea, and transition to water.

Learn About Hidden Sugars: Sugar goes by many sneaky aliases, like sucrose, dextrose, rice syrup, corn syrup, etc. The more you know, the more you'll be able to identify it when it's added to your food.

Cut Back Slowly: Start to slowly remove a little sugar at a time, and opt for natural sweeteners and healthier desserts while you transition out of sugar.

Opt For Whole Grains: Swap your refined carbs for whole grains. Try brown rice, wild rice, quinoa, and buckwheat.

Start Reading Labels on ALL Your Food: Even savory foods, like marinara sauce, can have added sugar. Review all your labels. (*See list of hidden sugar names above)

Analyze Your Grocery List: Look at the things you're buying regularly. If you notice a lot of sugary items on your list, then it's time to make a change.

Get It Out of Your House: If it’s not in the house, you can’t eat it, right?

Avoid Packaged Foods: For the most part, packaged foods have lots and lots of added sugar.

Stick It Out For Three Weeks: It takes 21 days to break a habit. You can do it!

Add More Movement to Your Week: Movement will help eliminate sugar from your system — go for walks, do some at-home workouts, sign up for an extra studio class.

Drink Lots of Water: Drinking more water can add volume to your blood and dilute sugar, aiding in your detox process.

Spice It Up: Cinnamon and vanilla give the perception of sweetness without sugar; add them to your coffee, oats, and more!

Don't Use Artificial Sweetener: These can be just as bad as sugar (or worse) for your body and induce cravings.

Never Go Hungry: No matter how busy you are, don't go hungry. Plan snacks and meals in advance so you don't have a dip in blood sugar and reach for the sweets as a quick fix.


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Weekly Wellness: Are you eating enough before your workout? http://www.komu.com/news/weekly-wellness-are-you-eating-enough-before-your-workout-/ http://www.komu.com/news/weekly-wellness-are-you-eating-enough-before-your-workout-/ Weekly Wellness Mon, 23 Oct 2017 2:35:50 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: Are you eating enough before your workout?

As a trainer, I find myself reminding my clients how important it is to fuel their bodies for their workouts. This doesn’t necessarily mean you should eat an entire meal before you hit the gym, but it is important to make sure you eat something. I know that sometimes I hear “I don’t like eating before I work out” or (especially morning workouts), I’ll hear “I don’t like to eat breakfast.”

What you need to keep in mind is: Whether your goal is to build strength, increase endurance, or lose weight, you need to make sure you’re giving your body the fuel it needs. Here are the top signs you're not eating enough before exercising.

1. You're dizzy, lightheaded, or lethargic. If you’re doing a moderate to high intensity workout without properly fueling your body, your blood sugar can drop and leave you feeling dizzy or faint. If you feel lightheaded, you need to stop exercising immediately. A quick carbohydrate or sugar might help (like a piece of fruit or some fruit juice). Dizziness is also a symptom of dehydration, so drink some water too.

(*Even though it’s not as common, keep in mind that there are some health conditions that can make you lightheaded or dizzy during a workout, like heart problems or even asthma. If you feel this way fairly often – even with proper fueling and hydration – you might want to check in with your physician.)

2. You're nauseous. If you're feeling nauseous, this may be more of an indication of dehydration. Think about how much fluid and electrolytes you've had for the day. It could be that you forgot to drink enough water, or maybe you haven’t had enough salt. Being low on electrolytes (like salt) can result in nausea, among other symptoms like muscle cramps and confusion. Sodium is an important electrolyte that's essential for regulating nerve and muscle function in our bodies. When we don't have enough (usually because we've lost it through sweat), our cells can't send signals properly, and we experience symptoms like cramping, dizziness, headaches, and nausea.

3. You're not performing as well as you know you can. If you’re low on fuel, you might feel like your energy is just gone. Poof! If you feel like you’re not working out as hard as you normally do, you might be low on fuel.

4. You're injuring yourself, or even passing out. This is dangerous. If you are under-fueling and not intaking enough calories or carbohydrates, you can run the risk of low blood sugar (which can lead to passing out). When you are not properly fueled, you can put yourself at risk for injury.

5. You're not seeing results. Whatever your goals may be, your ultimate success may be impacted (negatively) if you’re not eating enough. When you don’t eat enough to fuel your body, your body may start using your muscle as fuel. That’s not good. Also, depriving your body of the fuel it needs may actually mess with your metabolism and make it harder to lose weight. Believe it or not, sometimes increasing calories is what helps people end up losing weight.

Here are some basic guidelines:

  • You can either eat a normal-sized meal about 2 – 3 hours before a workout or have a small snack 30 to 60 minutes before.
  • Whatever you eat, make sure to include carbohydrates and protein with some fat and fiber. (If you're eating less than an hour before a workout, limit the amount of fat and fiber you eat because large amounts can slow down digestion and cause stomach cramps or nausea.
  • If you’re opting for a snack, think pretzels and hummus, a banana or slice of toast with some nut butter, or a hard-boiled egg and a slice of toast.
  • Make sure you're hydrated.

Keep in mind that it’s important to make sure you're fueling and hydrating throughout the day so your body can repair, recover, and get stronger from your previous workout.


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Weekly Wellness: Red Wine: Is it actually good for you? http://www.komu.com/news/weekly-wellness-red-wine-is-it-actually-good-for-you-/ http://www.komu.com/news/weekly-wellness-red-wine-is-it-actually-good-for-you-/ Weekly Wellness Mon, 16 Oct 2017 5:59:19 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: Red Wine: Is it actually good for you?

If I had a dollar for every client who sent me the link to the article that boasted “a glass of wine is the equivalent to an hour at the gym”, I would have a LOT of money. There are lots of articles and studies that have been released over the years stating that red wine reduces heart disease and there are numerous health benefits to drinking a daily glass of wine.

Are you ready for the truth?

Unfortunately, alcohol is a toxin. When your body breaks down wine, it releases toxins that damage your cells. The more you drink, the more damage is done, especially to your liver. Most of the alcohol we consume is broken down by the liver, making it “especially vulnerable to damage from excessive alcohol,” according to the National Institute on Alcohol Abuse and Alcoholism.

For years we've been hearing that drinking wine boosts HDL (“good” cholesterol), reduces inflammation, makes nitric oxide more bioavailable, and provides other benefits that, combined, reduce the risk of cardiovascular disease. A lot of this research was crediting resveratrol. And there is truth to this. Resveratrol is a polyphenol and is healthy for your heart. But the amount found in wine is very small. The amount you need to consume doesn’t off-set the damage done by the toxins consumed. Dang it.

After looking at the alcohol intake and brain markers of 589 multiethnic adults, researchers of a 2014 study published in Clinical Nutrition concluded that “light to moderate alcohol consumption is potentially beneficial for brain aging, but replication is needed.” Those last six words are key, as the vast majority of studies on wine and cognition have been done on people 55 and older.

Within this group, a consistent finding is that light to moderate consumption (one to two drinks per day) is associated with beneficial cognitive function and lower dementia risk. There is evidence that drinking in your 30s and 40s may have some associated benefits with higher cognitive function later in life. This is still just an association and experts can't prove why moderate alcohol intake may improve cognitive function or lower dementia risk.

What about the connection between wine and fighting cancer? Remember those studies? Unfortunately, recent studies are warning that alcohol consumption can increase the risk of certain cancers, particularly breast cancer. At the end of May, the American Institute for Cancer Research (AICR) and the World Cancer Research Fund (WCRF) published a report saying that there is strong evidence that alcohol can increase the risk of breast cancer. Alcohol can raise blood estrogens in both pre- and post-menopausal women, and high blood estrogens have been linked to increased breast cancer risk. Also, the World Health Organization classifies alcohol as a carcinogen.

So, what’s the take-away? While wine isn’t medicine, there’s no reason why we can’t enjoy a glass (or two) every once in a while. (I know I will.)


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