Fitness & Wellness

There’s no doubt about, as a nation, our diet is aweful. Not only is sugar, including natural sugars, overwhelming, but the vast majority of foods are so processed, they’re almost nutrient free—while being high in calories. The balance of Omega-3 fatty acids to Omega-6 fatty acids is completely out of whack, too. Even worse, people are indiscriminately cutting out fats, when often sugar is the blame for the health problem. The good news is that no matter how horrible your diet is now, you can change it to one that will keep you healthier, add years to your life and even improve your mood.

Sugar is one of the culprits that assault your system.

The amount of sugar we eat is outrageous and worse yet, climbing. Today, the average American consumes 152 POUNDS of sugar each year, that’s almost 30 pounds more than they did in 1970. Not all that sugar comes from food. A lot comes from soft drinks. In fact, if you drank two and a half Cokes a day, you’d get the daily average of sugar consumption. Sugar plays havoc on the body, with some forms of sugar worse than others. It’s highly addictive and instantly gives you the “feel good” hormone dopamine, but that sugar high won’t last and you’ll come crashing down hours later. It has a negative effect on your teeth, joints, skin, heart, liver, pancreas and kidneys, while increasing weight and aiding to the development of diabetes.

There’s no hidden devil in Omega-6, as long as it’s balanced with Omega-3.

You need omega-6 fatty acids to survive and they’re not produced by the body. It helps manage inflammation, improve arthritis, reduce nerve pain, support bone health, lower the risk of heart disease and lower blood pressure. However, you can get too much of a good thing. It needs to be balanced with Omega-3 fatty acid in a ratio of 4 Omega-6 to 1 Omega-3. According to anthropologists, the diet of our hunter gatherer ancestors was 1 to 1. Unfortunately, in the average American Diet, the ratio is as high as 25 to 1, which can cause an increase in inflammation. It also may have an effect on mood. One study changed the diet of prisoners in a facility that was known for violence. The diet was higher in Omega-3 fatty acids. It lowered the levels of violence by almost a third.

Consider healthy fat as part of your diet.

Fat isn’t really bad, at least not all fats are bad. Sure, transfats are—except CLA that comes from grass fed beef and dairy product, but too often healthy fats are villified right along with transfats. Where did that start? It started back in the 1960s when the sugar industry paid Harvard professors to find research that took the blame for heart disease away from sugar (and in this case placed it on fat in the diet.) Healthy fat actually helps you lose weight. Coconut, avocado, nuts, whole eggs, salmon and flax seed all contain healthy fats that actually can help you lose weight.

• Grass-fed beef and dairy is higher in the healthy fat conjugated linoleic acid—CLA—than those fed grain. It’s also higher in Omega-3 fatty acid and stearic acid–a fatty acid that reduces bad cholesterol levels.
• Using coconut oil to cook may actually help reduce abdominal fat, according to one study. Use mashed avocado for a spread or to put on potatoes. It can make you feel fuller so you’ll eat less.
• If you want to boost your Omega-3s, consider adding flaxseed, Chia seed, walnuts, oysters, sardines and salmon to your diet. Great-grandma knew what she was doing when she gave a spoon of cod liver oil for whatever ails you. It not only is high in Omega-3, it has vitamin A & D.
• Boost your Omega-3 intake by including avocado in your diet daily, sprinkling ground flaxseed on your cereal—they must be ground and the fresher the better—use a coffee grinder, or adding kale, spinach or purslane to your salad.

I am always interested in any form of exercise or movement that helps the body perform better. It’s one reason that I chose to investigate the ancient practice of Qigong. It is an ancient technique used to balance the body’s energy and improve health. It’s similar to Tai Chi. The energy force is called Qi or Chi, based on the technique used. Qigong uses the term Qi, while Tai Chi uses Chi. Both are done slowly, both focus on relaxation, but the form, energy manipulation and posture of Qigong is different. There are three categories of Qigong; medical, meditation and martial Qigong.

Medical Qigong is often practiced in Chinese hospitals and is one of the four branches of traditional Chinese Medicine.

There are two types of medical Qigong. One type is done personally to keep the Qi forces flowing, while another type uses a practitioner that has studied the use of qigong and the body’s electromagnetic energy. He or she uses his or her own energy to unblock the bio-energy and correct any imbalances, then prescribes specific movements for the patient. The other form of medical Qigong is done by the patient. It may be a preventive or rejuvenating practice or to help eliminate the problems caused by poor diet, lack of exercise, injury, aging, surgery or pent up emotions. It uses breathing techniques, movement and mental intention to correct physical problems.

Qigong can be used to calm the mind and as a form of meditation.

Just like yoga, qigong can be a healthy form of exercise, or used for spiritual enlightenment and meditation. It is just as effective as a relaxation technique as yoga and does use many of the features of yoga, such as breathing techniques. It uses visualization, also, to focus the Qi energy to a specific location. Some of the meditation is used for the martial arts, but some of it allows the person to focus healing energy to the palms of the hands for others and for self healing.

Take up the challenge of using Qigong martial arts.

This strenuous activity is a supplement to the martial arts. It uses the forces of Qi energy to boost the power of the practicianer. While there are a few benefits for healing, Martial Qigong is mostly used to improve fighting abilities and strengthen the body. It’s not meant for those out of shape and is extremely strenuous. For instance, one posture has the practitioner standing on one leg for as long as ten minutes or more. That’s tough to do no matter how fit you are.

• One benefit of Qigong over Tai Chi is that it’s far easier to learn. The forms are not as precise and patterned more after the practitioner’s normal body movement.
• Even though it’s used for medicine and meditation, the Qigong movements are also extremely good exercise for loosening the muscles and building muscle power. The slow movements make it good for people of all fitness levels.
• Qigong can be practiced by people who are bedridden. The movements lend themselves to be done in any position. This is often used in Chinese hospitals as a last resort for cancer patients.
• Qigong is a low impact exercise that can be used to build healing power while the body is recuperating from injury.

Lack of exercise and constant sitting are problems faced by all people who work in offices across our country. Not only does lack of exercise lead to weight gain and becoming out of shape, it also can lead to back aches and other problems. You need to break up your daily routine by getting some exercise every hour, even if it’s just a few minutes. It will improve circulation and make weight loss even easier. Here are some exercises you can do at your desk that only take a minute or two and most people won’t even know you’re doing them.

Do some leg extensions for core muscles.

If you sit in the middle of the room without a cubicle surrounding you, you may want to be as covert as possible. Leg extensions are one exercise you can do that few people, if any will notice. Scoot your chair back a bit and sit on the edge with your arms on the chair by your side. Put one leg out straight, flexing the foot so the heel is on the floor. The other leg should be in normal sitting position with the foot flat on the floor. Lift the extended leg as high as you can and hold it for a count of ten. Repeat three times, then do the other side.

If you have privacy or don’t care that people see you exercising, do chair dips.

This simple exercise works the triceps and shoulders and can work some of the kinks out that come with constant sitting. Move toward the edge of the chair, keeping your palms at the side and holding the edge. Move your body weight forward and slowly lower yourself down, holding your body suspended for a count of 5 or 6. Lift yourself back onto the chair and repeat. Do as many repetitions as you can, building up to about three sets a day of ten repetitions each.

Loosen the upper back with arm circles.

Any type of stretching you do throughout the day is good. It boosts circulation. Whether you roll your shoulders, turn your head from side to side attempting to touch your shoulders with your ear or do these arm circles, you’ll immediately feel relief. Arm circles are simple and can improve your posture while working the shoulder area. Remain seated and put your arms straight out at your side with your palms down and your thumb aimed forward. Your body should look like a giant T. Push your shoulder blades as close together as you can get them. Make small circles with your arms, then put your palms up with the thumb facing toward you and do circles in the opposite direction.

• Sit on the edge of your chair, hands holding tight and lift your legs off the floor. Do bicycling motions with your feet outstretched. You’ll get a good core workout with this one.
• If you have rollers on your chair, you can push your way around the office forward and backward for a leg workout.
• There’s no need to move with this one. You can even do it during a meeting. It’s an isometric exercise that’s easy. Just squeeze your glutes together tight as hard as you can, hold, release and repeat.
• No matter what type of exercise you choose, moving frequently is important. The extra movement throughout the day will not only tone your muscles, but help you shed pounds and keep them from returning.

Is the HCG Diet Healthy?

Before you decide whether you’re going to try the latest diet that’s supposed to help you shed pounds fast, you need to find out exactly what it it. The latest diet phenomena is the HCG diet. HCG is the acronym for human chorionic gonadotropin. That’s the hormone women make when they’re pregnant. The diet initially recommended a super low calorie menu of 500 calories a day, combined with injections of HCG. Initially, the diet followed the Simeons Protocol. It had some quirky rules, such as no use of body lotions, oils or hygiene products. It limited vegetable consumption to one per meal, did not allow exercise and had specific timing for HCG injections.

What did the HCG do?

While the low calorie diet did take off weight, some doctors claim its the HCG that actually helps you shed fat, so they raised the caloric intake to 1500 calories and increased the injections of HCG. According to these people, the diet does take off the weight, but the HCG changes how it comes off the body. It helps prevent loss of muscle tissue, reduces hunger pangs (think morning sickness) and boosts the hormone production in the body. According to those who are pro HCG, hormone deficiency can cause weight gain and HCG reverses it.

While some say HCG boosts metabolism and causes other changes to shed pounds, studies don’t agree.

There have been several studies that disagree with the benefit of HCG for weight loss. Blind studies compared two groups. One received placebo injections and the other received HCG. Both followed the severe calorie restricted diet. Both groups lost the identical amount of weight and both reported no reduction in hunger. It seems the diet, not the HCG was responsible for any pounds lost.

Even if it worked, there’s no lasting effects.

Just like any crash diet, you’ll lose weight. Much of the weight loss comes from water weight initially. Super low calorie diets throw your body into starvation mode, which means it slows the metabolism. When you go back to normal eating habits, not only does the weight return, people often gain even more weight. A better way to lose weight and keep it off is to make lifestyle changes and learn to eat healthier. Eating healthy means never having to diet again.

• In order to get the benefits of HCG, it has to be injected according to proponents. Inhaling, swallowing or rubbing it on the skin won’t get it into the bloodstream.
• Even though proponents report that the weight loss is from fat, not lean muscle mass, there’s no study that shows whether it’s true or not. A better way to shed pounds from fat and maintain muscle tissue is to combine weight lifting with a healthy diet.
• HCG products on the market often contain very little HCG and unless created to be injected, are virtually useless for boosting blood levels of HCG.
• The FDA has questioned the safety of the HCG diet. It has side effects that include headaches, depression and fatigue. One woman died from blood clots attributed to the diet.

Whether you want an alternative to the gym for those days you have to stay home because of a sick child—or even waiting for the cable guy—you may want a home gym. You can do turn any space into a home gym with a little creativity. You don’t even need all the fancy equipment. There are simple, easy to store options and workouts that require no equipment at all. You just need a space large enough to move around easily and one that’s easy to get ready, or already ready, for exercise.

Reorganize a storage area.

If you have a “junk” or storage room where you stow those items until you need them or decide what to do with them, it’s time to reorganize. Get rid of what you don’t need or want. You’ll be amazed at how much there is, particularly if you have bins of clothes. Put shelving on the wall for bins to hold all the items to remain. You should have an open area remaining that’s perfect for an exercise mat, weights and enough room to move for body weight exercises or calisthenics. It doesn’t have to look like a gym to get a good workout.

Spruce up spooky areas in your home.

Do you have a basement where nobody goes, fearing what might really be down there? Is there an attic area with easy access and a floor large enough to workout? These are potential workout areas, but they definitely do need work. Not enough time to get it ready? Use exercise time to clean them and get them ready. Nobody says pushups are the only way to exercise. Hard work is just that, hard on your body and great exercise. You’ll get a workout cleaning and painting and when you’re done, have more than a great body to show for it. You’ll also have a room you’ll enjoy using for your workouts.

Not everyone has basements, storage rooms or attics.

If you’re really cramped for space, get a storage bin for your workout items. Stow it in the closet and to take out when you’re ready. You can push back the chairs and coffee table to make room in the morning or afternoon workout. I have one client who works out of her home. On super busy days, she pushes back the chairs a few inches and moves the coffee table to create a 6’X8′ area where she does her “at home” routine. She did give one warning. Be aware of low hanging ceiling fans, especially if you’re tall and doing stretches.

• Ask your personal trainer to create a program you can do at home that requires very little equipment, if any and one that fits the space you have available.
• If you have an area large enough that can be devoted to strictly a home gym, choose your exercise equipment wisely. Don’t purchase it all at once and select the most versatile items first. Start small with weights or a kettlebell and exercise mat.
• Consider the garage as an option. Sure the car has to remain in the driveway, but you’ll have a fabulous body because of it.
• If you have an in-law—granny—house on your property or a guest room, it might be a great place for your home gym. If company comes for the weekend, scoot back the gym equipment and it’s ready for visitors.