Month: August 2020

When it comes to losing weight, mindset matters. Positive habits such as celebrating small successes, focusing on positive self-talk and practicing mindfulness could help you lose more weight — and keep it off — than dwelling on negative thinking. 

Understanding whether and how thoughts support successful weight management can inform future programs designed to modify thoughts to support weight-management success. 

POSITIVE SELF TALK 

The latest research, published in the journal Obesity, found those who used positive self-talk were more successful at losing weight, helping them get back on track after minor lapses such as overeating or skipping a workout. 

Research from cognitive-behavioral treatment of obesity suggests modifying thoughts can support weight management. The first step is to self-monitor thoughts … It can be a challenge at first but, over time, helpful cognition may become ingrained and support long-term success.  

Recording negative thoughts after an episode of overeating or a small weight gain to identify the thoughts that are inaccurate or unhelpful and replace those thoughts with more helpful alternatives. Instead of thinking, “I’m a failure,” think, “I can take action now to prevent additional weight gain.” 

POTENTIAL POSITIVE HEALTH IMPACTS 

A 2020 study published in the International Journal of Obesity found focusing on the potential positive health impacts of your food choices during mealtime led dieters to select healthier foods and smaller portions.  

It appears emphasizing positive health outcomes triggers activity in the area of the brain linked to self-control and future planning, including meal planning. The shift in mindset, researchers noted, could help those who are overweight or obese meet their weight-loss goals. 

THE BOTTOM LINE 

A positive attitude is especially important because slip-ups are an inevitable part of establishing new exercise and eating habits and losing weight. That is why positive affirmations are so important in our NewLife Weight Loss Program. 

Remember, any effort made at any time to respond to lapses and recover is well worth it. Self-monitor and be kind to yourself. Weight management is hard work but over time and with lots of practice, habits are formed and the work becomes easier. 

“And now, dear brothers and sisters, one final thing. Fix your thoughts on what is true, and honorable, and right, and pure, and lovely, and admirable. Think about things that are excellent and worthy of praise.” Philippians 4:8 NLT 

As the corona virus pandemic stretches on, there’s an understandable focus on boosting our immune systems in meaningful ways, particularly with tried-and-true strategies like sleep, healthy eating and exercise. One more for the list? Sunshine.

That’s because the main advantage of being in the sun is a big uptick in vitamin D, which your body can’t make on its own. Although you can take the vitamin as a standalone supplement, or eat fatty fish, eggs, fortified dairy and mushrooms, the easiest way to ensure you’re increasing your intake is through sun exposure. We continue to learn more and more about vitamin D and its benefits, particularly on the immune system, but in many other ways as well. If you’re getting a little sun, in a sensible way, you’re likely also being active, so that’s a double benefit. Here are some additional advantages you’ll see with time in the sun:

BETTER BODY COMPOSITION

In a recent study, researchers recruited 95 participants, and gave half of them 420 IU vitamin D3 every day for a year, while the other half got a placebo. At the end of the year, lean body mass and percentage of body fat were compared to the data from the year’s start.

They found those taking the supplement had significant increases in lean body mass — which is calculated by subtracting body fat from total body weight — while the placebo group had no changes. Previous studies have also linked vitamin D to improved muscle mass, which means adding a bit more of the vitamin to your daily lineup, either with supplements or sunshine could help with body composition overall.

HIGHER BONE DENSITY

Another study, in Bone Reports, stated that vitamin D has long been touted for its beneficial effects on bone health, and for good reason. Without adequate amounts of the vitamin, people are less able to absorb calcium. This causes bone weakness, especially as people get older and begin losing bone density.

It’s impossible to overstate how important vitamin D is for the health of your bones We see that across all ages, but of course when you get older and are at higher risk for osteoporosis, it becomes even more crucial.

CANCER PREVENTION AND LOWER BLOOD PRESSURE

While sunlight brings an increased risk of skin cancer, a number of studies have shown associations between sun exposure and lower risks of colorectal, prostate and breast cancer, as well as non-Hodgkin’s lymphoma. Sunshine and vitamin D are often linked to those advantages.

Your heart and cardiovascular system will benefit, too. When sunlight touches skin, a compound called nitric oxide is released into the blood vessels, a process that brings blood pressure levels down — and that can lower the risks of heart attack and stroke.

HAPPIER MOOD AND DEEPER SLEEP

Vitamin D intake isn’t the only advantage of sunshine. Some studies suggest sunlight can prompt a surge of serotonin and endorphins, hormones associated with better moods and more energy. One way to increase this effect is by waiting a few minutes before putting on sunglasses, since serotonin production begins when sunshine hits the retina — but it continues after you put on shades, too.

Many people immediately notice that they feel better when they go outside and it’s sunny. That’s not just the warmth, but the light that causes your whole system to respond in a beneficial way.

Getting sun exposure during the day also puts you on track for more effective production of melatonin, the hormone that helps you sleep. Your body is more efficient at recognizing when it’s evening after receiving some sunshine-fueled input during the day.

HOW MUCH DO YOU NEED?

In general, you only need about 10–20 minutes of sunshine per day to get your daily dose. There are advantageous biological processes that occur with sunshine that you won’t get by taking vitamin D supplements.

I suggest it’s best to get sun on your shoulders, arms or legs instead of your back or face — the former increases cancer risk, and the latter ups your wrinkle and blemish risk. Use sunscreen after you get your initial exposure.

You can also get a boost from foods that are rich with vitamin D, such as salmon, tuna, eggs and mushrooms. You’ll see the vitamin added to milk, too, because it makes the calcium in dairy more easily absorbed. If you opt for supplements, there’s still some debate on how much vitamin D you need daily. The recommended daily allowance is 600 IU, but the Endocrine Society suggests consuming potentially much higher levels of 1,500–2,000 IU daily. If you’re concerned you may be deficient it’s advisable to get your levels checked at your next physical.

Many diets tend to restrict entire food groups such as carbs. I’ve covered the health aspects of bread, rice and pasta, and agree that as a whole I would eat them on a limited basis, but on balance, they are delicious, nutritious and not as “bad” as their reputation as carbohydrates tends to label them. 

The same goes for oft-maligned dairy products such as ice cream. If you’re wondering about cheese, spoiler alert: It can also be part of a well-balanced diet.  

Here’s why: 

NUTRITIONAL BENEFITS 

Cheese is a good source of calcium and can play an important role in maintaining strong, healthy bones. Cheese is also a good source of vitamins A and B12, zinc and magnesium. The presence of both protein and healthy fat helps make cheese a satiating component of a meal or snack and can also help prevent spikes in blood sugar. 

Cheeses with higher water content, such as goat, mozzarella and feta, contain slightly fewer calories and fat than harder cheeses, such as cheddar. Many cheeses tend to be higher in sodium and saturated fat, which is important to keep in mind for those with high blood pressure or cholesterol. Cheese may cause discomfort in those with lactose intolerance; however, harder cheeses, like cheddar and Parmesan, contain less lactose and may be tolerated better than soft cheeses. 

HOW TO EAT CHEESE 

Cheese is an energy-dense, flavorful food — and a little goes a long way when creating satisfying meals and snacks. For example, try sprinkling Parmesan cheese on whole grain pasta or shredded cheese on tacos; use thinly sliced fresh mozzarella on homemade pizzas or crumble some goat cheese on top of your favorite salad. Snacking on a string cheese with a piece of fruit is also much more satiating and protein-packed than fruit alone. 

PORTION SIZE 

An ounce (28 grams) of cheese is the recommended portion size. Here’s what that looks like: 

THE BOTTOM LINE 

Try not to give in to the diet culture mindset of judging foods as “only good” or “only bad”, and instead think of how much more filling and nutrient-dense your meal may become. Not only is the fat in cheese satiating, which lessens the likelihood you will overeat later in the day, but it also helps the body absorb fat-soluble vitamins A, D, E and K. Dietary patterns as a whole matter much more when it comes to long-term health than any one food.