Club Blog

(ARA) – Everyone reaches for comfort foods and junk food when stressed out. You know you shouldn’t, but you probably feel you need something to help you during that intense period of time when stress is king.

“In moments of stress, people tend to reach for foods they know, sometimes even favorite foods from childhood. It is certainly not a time when we choose to experiment,” says Chef Odette Smith-Ransom, chef instructor at The International Culinary School at The Art Institute of Pittsburgh.

If traveling, you may often search for a familiar restaurant or fast food place. It’s easier to reach for food that you know provides a level of comfort to balance out the uncomfortable moments of stress, Smith-Ransom says.

It all comes down to food choices where stress and food are concerned. When stressed, you are more likely to make a quick, bad choice. “The vicious cycle of guilt regarding our eating habits steps in and worsens the current stress situation,” Smith-Ransome says. “Add guilt to the situation, and the stress levels increase – compounding the problem.”

Chef Smith-Ransom warns that when stressed, one should stay away from caffeine and sugar. It’s easy to grab an energy drink or a candy bar because they’re accessible and in every convenience and drug store in America.

Once the rush is gone from sugary, caffeine-packed foods, you’re facing a crash unless you continue to eat and drink to keep your body in the high. Continuing to eat and drink these products will compound the situation even more because you then become sleep-deprived, which raises the levels of anxiety and slows you down.

The best way to attack bad eating choices during a moment of stress is to maintain your body and mind at equilibrium. Before an important interview, presentation or exam, try eating whole foods and complete meals, and forget about the bag of cookies. While these satiate the appetite at the moment, it certainly won’t keep your blood-sugar levels stable, making it difficult to cope with your initial problem: high stress.

“Eat dark, leafy greens, high fiber foods and lean cuts of protein as a complete meal,” says nutritionist and public health expert, Nicole Dowsett, a nutrition instructor at The International Culinary School at The Art Institute of Charlotte. She recommends staying away from heavily seasoned foods and eating four to six small meals a day. “Take time to eat and avoid grabbing something on the go to just stuff your face.”

It takes 20 minutes for your stomach to communicate with your mind that you are full. Making time to eat is very important. If you can, share meals with friends or loved ones, Dowsett says. Sharing meals helps you to take your time and deters you from making bad choices, or even worse yet, hiding your unhealthy food choices – which can lead to an eating disorder.

“High stress mixed with bad food choices can cause and increase behavioral issues, sleep deprivation, problems focusing, over-thinking tasks without developing a clear focus, inability to prioritize, reduced cognitive skills, heightened sensitivity and heightened emotions,” Dowsett says.

By making informed, careful food choices during times of stress, you can help ensure what you eat doesn’t add extra calories, fat and poor nutrition to your worries.

To learn about The Art Institutes visit www.artinstitutes.edu/nz.

(ARA) – Often, the thought of getting healthy conjures up images of restrictive diets, counting calories and hours at the gym. However, deprivation diets and strict workout regimens tend to be short-term fixes that never meet your long-term goals. Luckily, there are simple and realistic ways for you to feel great, boost your energy and increase your overall health – and the effects can last a lifetime.

Start with these six simple steps and before you know it, you can be living a happier and healthier lifestyle (without missing your old one).

1. Find new role models. Do your recipes tend to start with butter and continue with other high-fat, high-calorie ingredients? If so, your cookbook needs an update from new role models that pride themselves on healthy cooking. Whether you are looking to move toward a vegan lifestyle like Oprah’s favorite, Tal Ronnen, or are just looking to lighten up your current menu, adding more vegetables, fruits and lean proteins – with less fats and cheeses – will be a step in the right direction. “Eating plant-based foods can be tasty and healthy,” says Ronnen. “It isn’t a sacrifice anymore. It’s a step up when you look at the benefits of eating a plant-based diet and one of the greatest benefits is health.”

2. Equip your kitchen. Once you’ve found a new role model and updated your recipe repertoire – it’s time to give your kitchen a make-over. Swap out the deep-fat fryer for new appliances and gadgets, such as salad spinners and veggie steamers. One that is a favorite among many chefs is the Vitamix TurboBlend VS, a high-performance blender which has multiple functions, including juicing, blending, grinding and cooking – and comes with a “Live Fresh” recipe book and “Let’s Get Started!” DVD instructional video to get you on the right path to creating healthy meals and lifestyle.

3. Change how you eat. Are you a late-night snacker? Do you save up your calories all day for a big dinner? How you eat is just as important as what you eat. Experts agree that skipping meals leads to trouble. Be sure to eat within an hour of waking to get your metabolism going; eat moderate meals throughout the day, and if you’re feeling famished, drink a glass of water and you will be less likely to overeat.

4. Get moving. Getting fit doesn’t necessarily mean joining a gym or running a marathon. Even moderate exercise is beneficial to your heart and helps with weight control. Plus, it helps your body release endorphins and other hormones to make you feel better. Be sure to start slow (so your muscle soreness doesn’t discourage you) and set realistic goals to motivate you to continue any program you start.

5. Enlist a support group. Sticking to a new program is much easier when you aren’t going it alone, so look to others to keep you on track. Challenge family members to find and test a new healthy recipe each week; enlist a co-worker to walk during the lunch hour rather than going out to a restaurant; plan active, fun activities for weekends to keep your body moving.

6. Relax. Stress is a part of most everyone’s lives – but to be healthy, you need to find a way to relax. For some it’s yoga or meditation; for others a comforting book and a good night’s sleep; or maybe just an evening of laughing with friends. Determine what works for you and be sure to add a dose of stress relief to each day.

When it comes to incorporating healthy choices into your lifestyle, it’s important to start slowly, make realistic changes and not get discouraged if you don’t follow the program 100 percent. Remember a healthy lifestyle is for the long haul – it’s not a sprint.

The Centers for Disease Control reports that more than one quarter of all deaths are caused by heart disease alone. However, despite its often-deadly effects, heart disease does not have the high profile of cancer, AIDS and other terminal diseases. This means that many people with heart disease either do not realize they have the condition, or do not seek treatment for early warning signs. While many think that heart disease primarily affects men or the elderly, women are just as likely to suffer from heart disease as men. In fact, approximately 10 percent of women age 45-64 suffer from the disease.

Geeta Maharaj, nursing director at Everest College’s Salt Lake City campus explains that you don’t have to be in nursing school to know there are many things you can do to reduce the likelihood of having heart-related health problems. “One of the most important is simply to learn about how your life choices affect your heart’s health,” adds Maharaj.

The major risk factors for heart disease are inactivity, obesity, high blood pressure, cigarette smoking, high cholesterol and diabetes. In 2005-2006, the Center for Disease Control reported that 37 percent of Americans had two or more of these risk factors, potentially increasing their chances of contracting heart disease.

However, approximately one half (47 percent) of deaths caused by sudden cardiac arrests happen outside of hospitals, which suggests that many people who are suffering from heart disease go undiagnosed, or are not seeking treatment.

Medical research has shown that lowering cholesterol and blood pressure levels can reduce the likelihood of having a heart attack, needing heart bypass surgery, and dying from heart disease. Even for those who are currently healthy, lowering cholesterol can reduce the risk of developing heart disease. “It is important to know the risk factors for heart disease and talk to your doctor about how to reduce the likelihood of suffering from a heart attack or cardiac arrest,” says Maharaj.

Even if you are not at risk for heart disease, Darlene Mention, RN, MSN, CCRN, nursing instructor at Everest University’s nursing program in Brandon, Fla., suggests taking the following steps to improve overall heart health. 

First, exercise. Your heart is a muscle, and just like your other muscles, it needs to be worked out regularly. Mention recommends that you get at least a half an hour of cardio at least five times a week.

Second, Mention suggests maintaining a healthy weight, and trying to lose extra pounds if possible. Obesity is one of the primary causes of heart disease, and is often linked to other risk factors such as having high cholesterol or being inactive.

Improving your diet can also help you lower your cholesterol and promote overall health. As a rule of thumb, Mention explains that your diet should include five servings of fruits and vegetables a day. Two servings of certain fish, such as salmon, trout or mackerel a week can also promote heart health. These fish are full of fats that replenish needed oils. However, you should limit your consumption of saturated fats, which are found in full-fat dairy products, many red meats, fries and other cooking fats.

Similarly, Mention advises cutting back on salt. She explains that the recommended daily allowance is 2,300 milligrams of salt for adults, and less than 1,500 milligrams for middle-aged and older adults with elevated blood pressure. It is important to check food labels, as many processed foods have high levels of sodium. While some studies have suggested that drinking a glass of red wine at dinner may reduce the likelihood of heart attacks, in general, moderation is the key to alcohol consumption. The recommended daily limit of alcohol is three to four servings for men, and two to three for women.

In addition, Mention explains that if you are serious about your heart health, you should quit smoking. Smoking dramatically increases the likelihood of contracting heart disease. Studies have shown that female smokers are three times as likely to have a heart attack before the age of 40 than are non-smokers.

It is also important to learn the early warning signs of heart disease, which include nausea, indigestion, back pain, dizziness, fatigue, and chest pain, as early action can make a huge difference in treatment. Finally, Mention recommends that you talk to your doctor or a licensed nurse about potential preventive measures you can take, if you are at risk for contracting heart disease.

(ARA) – Are you one of the millions of middle-aged Americans who resolved to improve your health this year, through diet, exercise or other lifestyle changes? If so, you know that it’s not easy to change old habits – especially the salty, sugary and fatty ones that taste so good.

Unfortunately, poor diet is a vital problem for a growing majority of the nation’s population, particularly the baby boomer generation. Obesity is the nation’s top health concern and poor diet is a major contributing factor, according to the U.S. Department of Agriculture (USDA) and Department of Health and Human Services (HHS) as reported in the Dietary Guidelines for Americans. The report cites data indicating 72 percent of men and 64 percent of women are overweight or obese, with about one-third of adults being obese.

Not only does a diet high in calories and low in nutrient density lead to weight gain, but neglecting the vital nutrients found in whole grains, milk, fruits and vegetables may increase your risk of cancer, heart disease and other chronic health problems. But even if you never grew out of your childhood dislike of spinach, you can make healthier choices in the kitchen without sacrificing taste.

The latest Dietary Guidelines highlight several tactics to improve adults’ health and lengthen life expectancy. Recommendations for slight but effective diet adjustments include:

* Increase vegetable and fruit intake
You know fruits and veggies are good for you, but not everyone enjoys the crunch of a celery or carrot stick. The nutrients found in fruits and vegetables are extremely important to maintaining a healthy lifestyle. The antioxidants in these nutrient-rich whole foods have been shown to decrease risk of chronic health problems, including a number of cancers. The USDA suggests adults should consume five servings of fruits and vegetables each day, but many people don’t reach this goal and instead reach for unhealthy snacks because of time, convenience and availability.

You can get your daily servings in a tasty, on-the-go treat. With the help of a high-powered Vitamix 5200 machine, you can transform less-than-appealing produce into a smooth, sweet, yet nutrient-packed smoothie. For example, the Vitamix Going Green recipe combines pineapple, banana, ice and spinach – yes, spinach – into a delicious smoothie that even kids enjoy. The 5200′s powerful blades pulverize the cell walls of whole fruits and vegetables, releasing the full nutrients found in the seeds and skin. Your favorite fruity flavors will overpower the less appealing, and your tongue won’t even know it’s tasting better health.

* Increase whole grain intake
Nutrition experts agree Americans consume too many refined grains, and the new Dietary Guidelines suggest one half of all grains consumed in a day should be whole grains. Choosing whole wheat bread and pasta rather than the nutrition-lacking white versions is a small change that can make a big difference. Some high-powered blending machines can even grind whole grains for making your own healthy bread, pancake and other dough-based recipes. Just make sure not to combat your positive move toward whole grains with a negative overload of spreads or sauces full of trans fat.

* Individuals 50 and older
The 2010 Dietary Guidelines recommend those aged 50 years and older consume foods fortified with vitamin B12, or take dietary supplements for healthy aging. This nutrient is key to maintaining normal function of the brain and nervous system and affects energy production. Many breakfast cereals and other processed foods are fortified with vitamin B12 and you may also find the vitamin in pill form. Vitamin B12 is vital to red blood cell and DNA production, and increasing intake has additional benefits including higher energy levels. Studies show absorption of vitamin B12 decreases while aging, so adding this nutrient to a healthy daily diet is important for those over 50.

By: Michael R. Mantell, Ph.D.

It’s been said that the way to a man’s heart is through his stomach, but did you know that the way to your stomach is through your mind? 

The Sporting Club has just embarked on a 12 week “Weight Loss Challenge” complete with 3 workouts each week, weigh-ins, weekly food reviews, nutritional handouts, recipes, prizes and personal reach outs to insure accountability.  Leading the way among similar weight loss programs, there is also going to be a focus on mindset, called a “cognitive component.” 

Judy Beck, in her book, “The Beck Diet Solution,” describes this component in detail, and I recommend her book and workbook to those of you who want to go into this in more detail.

What role does the mind play in creating healthy weight and thus overall wellness? Let’s take a look at how the way you think helps you deal with the 5 key food triggers, including:

• Social (buffet chat)
• Environment (food ads)
• Biological (hunger cravings)
• Emotional (anxiety, depression, boredom and happiness)
• Mental (thinking about food)

First, those who are overweight or obese often think differently than others about food and themselves.  Here are some thoughts to watch for:

•  Do you confuse hunger with a desire to eat?
•  Do you have a low tolerance for hunger and cravings?
•  Do you like/demand the feeling of “being full”?
•  Do you fool yourself about how much you actually eat?
•  Do you comfort yourself/your feelings with food?
•  Do you feel helpless & hopeless when you gain weight?
•  Do you focus on issues of “unfairness”?
•  Do you give up regulating your diet and exercise once you begin to lose weight?

To begin with, properly entering the weight/wellness challenge requires that you understand the advantages of doing so:

• I’ll be healthier
• I’ll look better
• I’ll like myself more
• I’ll feel more in control
• My doctor won’t bug me
• I’ll be more comfortable around other people
• The disadvantages?
• None

Those who will be successful in meeting the weight loss challenge will know how to rationally (accurately) respond to their irrational (inaccurate) thoughts about food, dieting and exercise.  Here are some examples:

• Yes I know I ate a little while ago, but I’M STARVING…but I’m only having a craving, and that doesn’t mean I HAVE to eat
• I can’t stand feeling hungry, it’s awful…but in truth, it’s only uncomfortable and I can tolerate it and I know it’ll go away
• Oh, it’s only one extra cookie, so what’s the big deal? The big deal is if I have that cookie, I only strengthen the habit of giving in.

Weight loss and wellness requires people to combat the thoughts of “having to”:

• Feel deprived…But I’d rather tolerate deprivation and get healthier
• Tolerate hunger…But I can tolerate a bit of hunger in order to lose weight, get fit and be healthier
• Eat differently than others… But what’s the big deal? It’s worth it to get fitter, healthier and lose weight
• Write down a daily eating plan and not be able to be spontaneous…But I can either NOT write down my plans and be spontaneous, or become healthier…not both

Healthy self-talk sounds like this:

• “DO IT ANYWAY”
• “GIVE MYSELF CREDIT”
• “SAY ‘NO’ TO EXTRA UNPLANNED FOOD”
• “PUT MY HEALTH FIRST”
• “TOLERATE IT”
• “EXERCISE NO MATTER WHAT”
•  “I CAN’T HAVE IT BOTH WAYS”
• “I’LL CARE LATER”
• “I’D RATHER BE FITTER”
• “CELEBRATE”
• “OH WELL”
• “DON’T COMFORT MYSELF WITH FOOD”
• “I CAN EITHER EAT EVERYTHING AT THE BUFFET OR GET FIT, BUT NOT BOTH”

Ready to make some important commitments?  Here are some that those successful in losing weight and creating wellness make, and stick to:

• I’ll make the following changes at home and work___________
• To make time and energy for staying on track, I’m going to_____________
• The spontaneous & planned exercise I’m going to do___________
• My first weight loss goal is_________
• To learn to figure out when I’m really hungry, I’m going to_________
• When I have a craving, I’m going to__________
• In order to eliminate spontaneous eating, I’m going to________________

It isn’t easy to properly engage your mind to lose weight and become fit. It may mean some or all of the following:

• Consistently make time for exercise and all planned eating
• Plan your eating in writing
• Eat slowly and mindfully
• Monitory everything you eat in writing
• Tolerate hunger
• Avoid or deal with triggers
• Resist cravings
• Recognize normal “fullness”
• Avoid unplanned eating
• Identify and counteract your sabotaging thoughts
• Respond to a sense of unfairness
• Give yourself credit
• Squarely face your mistakes
• Plan to avoid these mistakes in the future
• Get back on track immediately
• Assertively say “no” to food pushers
• Seek out personal support and ask for help whenever and wherever you need it
• Plan for special events and traveling
• Cope with negative and positive emotions without turning to food
• Cope with discouragement

If you do engage your mind, along with diet and exercise, you will no doubt be successful in meeting the weight loss challenge over the next 12 weeks. 

Sandra Blackie and I are going to be focusing on the mind and nutrition in a two-session program coming up in February to assure this success. Be sure to watch for the dates and times and drop in for some key tools for your health.

Remember, “nothing but nothing tastes as good…as being fit feels.”