Exercise Can Improve Your Mood and Trim Your Waist

Did you know that your muscles can effect your hormones? When your muscle move they can cause a change in your hormones that help with weight loss and new research is also showing they can change your mood too.

Regular exercise can increase fat loss and increase your metabolism for more efficient weight loss. However the type of exercise you perform can have a big effect on your hormones to assist in the weight loss process.

According to a 2005 study in the Journal of Sports Medicine, hormones that assist in the growth of muscle mass are elevated for 15-30 minutes after adequate resistance exercise. This adequate resistance exercise entails using a large amount of muscle mass with moderate to high intensity and short rest periods tend to stimulate the highest hormone levels.

A recent study published in the Journal of Endocrine Regulations found that regular exercise can also improve insulin sensitivity (lowering your risk of diabetes and lowering rates of fat building), balance cholesterol levels, improve your mood, improve memory and brain function, and assist with sleep hormones. They also found improved nutrition quality and less sedentary behavior can also assist with these hormones even WITHOUT weight loss.

This means if you are regularly exercising, blending moderate resistance exercise with cardio, and focusing on higher nutrition quality you can change your hormones, improve fat loss, and increase your metabolism. Don't get discouraged if you're not seeing weight changes right away because you are setting up your hormones and metabolism for more efficient weight loss long term. Always be concerned for long term benefits when it comes to weight loss, because if you focus on short term only you're weight will yo-yo up and down and you'll get discouraged!

So keep your chin up and stay consistent!


Resources:

1) Kraemer et al. "Hormone responses and adaptations to resistance exercise and training". Journal of Sports Medicine. 2005;35(4):339-61

2) Bajer et al. "Exercise associated hormonal signals as powerful determinants of effective fat mass loss". Journal of Endocrine Regulations. 2015; 49(3):151-63

Paleo Diet Update

So I just wanted to send out a quick update on how my 30 Day Paleo Diet challenge went since it is now September 1st. Unfortunately (and somewhat thankfully) I do not have before and after pictures, however I can tell you that I've lost a total of 20 pounds just by changing my diet and no I did not add in an exercise program or additional activities or even go on a vacation to avoid stress over the past 30 days. I did this challenge while working 60-70 hrs per week with a family to take care of and the stress of everyday life to deal with. My 2 year old has definitely not slowed down a bit throughout the month and her birthday party along with the 25+ guests from out of town did not lower stress levels at all. In addition I am proud to say that I have lost a few inches off my waist. I didn't do measurements beforehand but I know that most of my pants are very loose or falling off and my belt no longer fits due to the fact that it is on the last hole and still not small enough to keep my pants up!

All I did was stick to a diet rich in protein 3-4 times a day and full of fresh fruits and vegetables. I admit I did cheat a few times and I did enjoy cake and ice cream at my daughter's birthday party but for the most part I stuck to a 90/10 or better diet where 90% of the time I ate Paleo and the other 10% I enjoyed some non Paleo items like coffee, processed sugars, pizza, tacos, and other things. The first 2 weeks were the worst due to the fact that my blood sugar had to level out and my body had to get used to regulating insulin levels better. I found that if I didn't eat every few hours with some protein containing snack like peanut butter and celery during that first two weeks I got headaches due to low blood sugar. It was definitely NOT pleasant, but I can tell you that 30 days was totally worth it for the changes I've seen!!

Overall I have had many changes and noticed quite a few differences in how my body is functioning. I have felt a huge difference in my energy levels and awake feeling much more refreshed and well rested. I am able to concentrate and focus on tasks and projects during the day much better. I have also noticed a huge change in my mood and have found that not only have I been happier and smiling more, but PMS symptoms have decreased, I'm less irritable (this goes for child mishaps, family disputes, and even my pet peeves), and my skin has also been much clearer. In addition, I've found that I'm snacking less and actually feeling hungry when I need to eat rather than before when I never really felt hungry and snacked frequently throughout the day. My husband, friends, coworkers, and even my patients have noticed a difference and even commented on it to me as well. (Boy does that feel great!)

I am planning on sticking to a Paleo dominant diet (again aiming for the 90/10 rule) for the month of September and will be actively exercising with aerobic and weight lifting exercise in the month of September to see how big of a difference both this diet and exercise can make for me. I'll keep everyone updated on my progress.

5 Ways the Brain is affected by Sugar

Obesity rates are on the rise in the United States and many folks find their weight getting out of control without realizing how obesity really affects their bodies, brains, and their health. The main causes of obesity are due to hormone changes in the body and resistance to the effects of sugar which are due to over indulgence and declining muscle mass due to inactivity.

According to The Indian Sugar Mills Association, sugar is classified as a food "used to improve the palatability of many foods" and is the "cheapest instant source of energy" (ISMA, 2005). However recent research has shown that sugar has similar effects in the brain to select abusive drugs and has a dependency associated with it as well. Sugar is also responsible for changing many psychological and physical functions in the body almost immediately including increasing insulin beyond normal levels, increasing estrogen levels, causing an increase in weight gain, and also effecting aldosterone levels responsible for maintaining blood pressure.

So how does sugar intake and obesity effect our brain?

1) Sugar causes addiction. When we eat sugar the serotonin receptors in our brain that are responsible for "feeling good" are flooded with sugar very similarly to the way heroin acts in our brains as well. This can lead to addiction over a short period of time and can also cause an association between sugar and pleasure. As a result we may associate periods of sadness with a need to eat sugary foods. Think eating ice cream when we are depressed or eating a whole box of chocolates in one sitting. Overtime our brains will eventually dull to this sensation and we will need more sugar to get the same "good" feelings.

2) Obesity causes immune system dysfunction. In a recent study by the American Academy of Child and Adolescent Psychiatry, obesity has been shown to cause system wide inflammation in the body which leads to decrease immune responses and it there has also been a causative link associated between the increased inflammation and brain damage to the orbitofrontal cortex responsible for controlling impulsive behavior. After this area of the brain is damaged, children tend to act more impulsively and partake in uninhibited eating patterns that cause further obesity.

3) Obesity increases risk for dementia. Studies have shown that visceral fat which is the fat between our organs in the abdomen specifically causes an alteration of normal hormones in addition to the aforementioned systemic inflammation. This combination can lead to brain damage that can lead to a decreased total brain volume which is associated with a higher risk of dementia as well as poor function on cognitive tests.

4) Dieting fads cause binge eating under stress. According to a study in the Journal of NeuroScience in January they found that  mice who lost 10-15% of their body weight tended to eat more then they normally would in stressful situations and their gene expression for regulating stress responses were changes as well. This combination of gene changes and our previous addiction and association of sugar to "feeling good" can cause people under stress to food binge which can lead to further obesity and hormonal changes.

5) Obesity causes memory loss. A study published in the Journal of American Geriatric Society looked at associations between memory function tests and BMI and found that for each BMI point increase there was a 1 point lower association on the memory function tests. Hypotheses as to why are associated with brain damage due to systemic inflammation and the effects of hormones released by fat.

So what can you do to reduce your risk and adopt some Healthy Habits?

Eat a balanced diet rich in lean proteins, fruits, and vegetables. Try to cut back on processed foods such as white flour, white sugar, and boxed foods which can lead to body inflammation, sugar addiction, and obesity.  Stay active and engage in regular exercise to reverse changes associated with sugar addiction, insulin dysfunction, and obesity.

Why your diet is failing you...

Have you been yo-yoing between diets only to find yourself gaining the weight back after you return to normal eating? Do you drop weight quickly in the first week of your diet and then plateau? Do you find yourself exhausted and craving foods your whole diet? Then you're doing it wrong! Many diet choices today have dire consequences for your body metabolism and your blood sugar especially if  you are eliminating carbs altogether or limiting yourself to a select number of calories per day. Today I'm going to share with you how your body actually uses the food you eat and some common misconceptions about dieting. I'll also give you some healthy options to start losing weight and changing your metabolism for smarter food choices that automatically melt the weight off.

Diet myth #1: Eat less calories. 
Your body is designed to use the calories you eat, however when we eat less calories our bodies actually adapt. Dieters have long used the mentality that when we eat less calories our bodies will break down fat and we will thus lose weight. However, what most people don't realize is that your body metabolism adjusts to the amount of calories you take in. So when you starve yourself by eating a very low calorie diet, your metabolism will slow down naturally. For example, if your normal metabolism burns 2000 calories per day and you start eating 1000 calories per day then your body's metabolism will adjust to burn only 1000 calories per day.

Diet myth #2: Don't eat carbohydrates.
When you think of carbs do you think of breads and pastas only? Well then you're wrong! All fruits and vegetables are actually made of carbohydrates and they also supply nutrients and minerals that are needed for every day body function. When you eat fruits and vegetables they get partially digested until they travel to your small intestines where the "good" bacteria are able to break them down and use them to speed your digestive tract along. The "good" bacteria in your intestines (about 5 pounds worth) need carbohydrates to survive and thrive in your intestines and a small portion of carbohydrates are also used in your brain. Most of the fuel your body itself uses and needs is actually contained in protein but carbohydrates from fruits and vegetables are needed for a healthy digestive tract and a healthy immune system as well.

Diet myth #3: Eat smaller portions of protein.
Like I just mentioned in #2, your body needs mostly protein to survive, so we need to make sure we are getting enough. Your body tends to break down muscle before fat, especially if you're not using your muscles enough. This can lead to weight loss (muscle tends to weigh more than fat) but when you're losing muscle your metabolism will also drop. The more muscle you have, the more calories you will burn everyday. So if you're not eating enough protein, you're going to breakdown muscle and lower your metabolism which will set  you up for weight loss failure. As a general rule, most women need to aim for 4 servings of protein everyday and men should aim for 5 servings of protein per day.

So how can you change these myths?
1.) Eat smarter calories. Don't pig out on junk food and sugary drinks, but aim for 4 to 5 servings of protein daily with plenty of fruit and vegetable sources of carbohydrates.
2.) Fill up on carbohydrates. Fruit and vegetable sources of carbohydrates will actually swell with water and fill you up faster and keep you full longer than starchy pastas and breads.
3.) Eat enough protein. Your body needs protein and your calorie burning muscles are made of it. Eat enough so you don't lose muscle but burn fat instead! Women should aim for 4 servings daily and men for 5, but if you're active you need to add at least 1 more serving of protein daily.
4.) Move your muscles! Move those muscles to raise your metabolism and burn off the calories you eat plus the energy stored in your fat. Weight resistance exercise is best to build muscles and keep your bones strong, but if your bones are frail or you haven't exercised in awhile then start slow. Try walking with weights on your ankles and wrists and graduate to jogging with them. Arrange for a family hike and picnic to get everyone involved and moving.

If you're suffering any pain while exercising or moving you should check with a doctor. Chiropractors are a great solution for those with muscle strains and stiffness that are preventing people from getting the exercise they need or enjoying the activities they love. As an added bonus, most chiropractors can get you in the office within a day or two for treatment so you can return to living well faster.