Weight Gain? Blame It On Your Thyroid

04/14/2012 1 Comment

Photo Credit: Erifyli Tsavdari CC-BY-2.0
The thyroid gland is located in your throat and produces hormones that regulate a number of body functions, including how your body uses energy, protein production and oxygen use. Hypothyroidism is a condition in which the thyroid is under-active and does not produce enough thyroid hormone. Hypothyroidism can result in weight gain because the metabolism slows down when the thyroid does not produce enough hormones to stimulate metabolism. A slower metabolism can lead to weight gain due to fat storage and water retention. Symptoms of hypothyroidism include dry skin and hair, muscle cramps, constipation and a general sluggish feeling or a lack of energy. Menopausal women are more susceptible to hypothyroidism than men of the same age. Untreated thyroid problems can lead to other, some very serious, health problems. Osteoporosis, heart disease and stroke are possible. Only your doctor can diagnose a thyroid condition. See your doctor for a complete physical, including tests to determine your thyroid health.
Regular exercise is important generally, and especially if you have hypothyroidism. Exercise, combined with a healthy diet, helps to stimulate the metabolism which can lead to weight loss. Try to get at least 30 minutes every day, if possible. You don’t have to get the full 30 minutes at one time. Spread your exercise throughout the day in 10 minute intervals. Selenium may also help women who suffer from thyroid problems. Foods that contain selenium include tuna, onions, tomatoes, broccoli, whole wheat and bran. Brazil nuts are also rich in selenium. Spinach, apricots, asparagus, olive oil, avocado, sunflower seeds, whole grain cereals, bananas, oily fish and carrots also contain sufficient selenium.  Include these foods in your diet and follow your doctor’s advice.

For more information about selenium and hypothyroidism, see:

Filed under diet, health, thyroid, weight gain, weight loss, women's health

Lose Weight Without Dieting

04/12/2012 Leave a comment

Photo Credit: Evan Swigart CC-BY-2.0
One of the most difficult things about dieting is feeling deprived. Starvation diets don’t work. In fact, they have the opposite effect because deprivation causes the metabolism to slow down so that your body stores more food as fat instead of burning it for energy. Fad diets can be dangerous because you may not get all the nutrients you need from the food you are permitted to eat while on the diet. The best way to lose weight without depriving yourself, or endangering your health, is to eat smaller portions, avoid sugars and fats and exercise. Some minor changes in your lifestyle and in your eating habits can make all the difference in weight loss.
Eat home-cooked meals at least 5 to 6 days each week. Some restaurants provide calorie and fat content information for menu items, but most do not. Use fresh vegetables if possible, but frozen vegetables are just as nutritious. Those with a busy lifestyle can cook on weekends to prepare meals for the upcoming week. Frozen dinners often contain large amounts of sodium, sugars, fats and preservatives. Even frozen diet meals may contain too much salt. Cook your own meals from fresh ingredients to avoid hidden calories in your meals. Slow down and eat more slowly. Savor your food instead of gobbling it down in a hurry. When you eat fast, your brain and stomach do not have time to communicate with each other, which can lead to overeating.
Serve more vegetables with each of your meals. If you normally eat one vegetable side dish at dinner, add a second vegetable. The high fiber content of most vegetables will fill you up faster without adding calories. Avoid adding cream or cheese sauces, which adds fat and calories to your food. Cook with herbs and seasonings instead of sauces. 
Switch your white bread and rolls for high fiber, calorie busting whole grains instead. The next time you reach for a soda, pour yourself a glass of water or tea. Replacing one soda with a glass of water each day can help you avoid about 10 teaspoons of sugar every day. Add lemon, fresh strawberries or lime juice to your water for flavor. 

Filed under diet, fitness, food, health

Stronger, Trimmer Inner Thighs

04/11/2012 Leave a comment

Photo Credit: Exey Panteleev CC-BY-2.0
Short pants and skirts weather is here! Are you unhappy with the appearance of your inner thighs and want to trim and tone your muscles? It’s difficult to “spot train,” but you can “target” muscle groups with specific exercises. Do each of the following exercises for 20 to 30 repetitions each day to help trim and strengthen your inner thighs. 
Normal squats strengthen the upper thighs, calves, hamstrings, back and abdominal muscles. Take a wide stance when performing squats to strengthen and tone your inner thighs, too. Stand with your feet a couple of inches wider than your shoulder width. Point your toes outward. Keep your spine straight from the top of your head to your tailbone and slowly lower your body to a “sitting” position. Hold the position for 2 seconds and then push with your legs back to a standing position. Place your hands comfortably on your hips or hold on to a sturdy chair for balance, if necessary. Try to do this exercise without holding a chair for maximum effectiveness. Increase the effectiveness of squats by placing a ball between your legs. Hold the ball between your legs above your knees and squeeze it as your lower your body into the squat. 
Inner thigh pushes will really tighten up your inner thighs! Lie on the floor on your right side and support your upper body with  your right elbow and forearm on the floor. Stretch your right leg out straight. Bend your left knee and place your left foot on the floor in front of your right knee. Raise your right leg upward toward the ceiling. Lift until your feel your inner thigh begin to tighten and hold the position for 2 to 3 seconds, and then lower your leg to within 1 inch of the floor. Repeat with the other leg. 

Filed under fitness, health, muscles, thighs, trim

Fitness for Older Beginners

04/09/2012 Leave a comment

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It’s never too late to start a fitness program of regular exercise and a healthy diet. Older adults can benefit from beginning a fitness program at any age, even if you have been inactive for years. Walking, bicycling and swimming are good, low-impact exercises for older adults. Those who suffer from arthritis will benefit from low-impact exercise to help manage pain and keep the joints from becoming stiff. Low-impact exercises also help stimulate the metabolism, which helps with the regulation of blood sugar and cholesterol. Endorphins produced in the brain are natural mood elevators that also reduce pain. Consult with your doctor before beginning any exercise or fitness program, especially if you have been sedentary for years. In addition to walking, bicycling and swimming, exercises that are easy on the joints and help to maintain flexibility and mobility include rowing and elliptical machines and treadmills. If a gym membership is not in your budget or schedule, there are home exercise machines available at major retailers or fitness stores. Sometimes gyms sell used equipment at tremendous savings over a new machine. 

Begin your exercise program slowly and work your way up to at least 30 minutes each day. Try walking for 5 minutes every day for one week. The next week add 5 minutes for a 10 minute walk. Soon you will be walking for 30 minutes without feeling too tired. Once you can walk for 30 minutes, try speeding up your pace to a brisk walk for the same amount of time. Brisk walking is a great way to get your  heart pumping and your lungs working at maximum capacity. Walking is one of the best ways to get a good cardiovascular workout with minimum risk of injury. 
As people age they begin to lose muscle mass and their bones may lose density, becoming soft or brittle. Strength training, along with a healthy diet that includes plenty of vitamins and calcium, can help to prevent bone loss and maintain muscle tissue. Start with a 1 or 2 pound dumbbell weights when beginning strength training. Firm up your arms and keep your joints flexible by performing 5 biceps and 5 triceps exercises every other day. It’s important to let your muscles rest between strength training exercises so that they can heal and rest. When you can do 10 curls (5 biceps and 5 triceps) without feeling tired, increase the number of repetitions. As you grow stronger, add more weight (1 pound at a time). You may experience some muscle soreness, but this is normal. A mild over-the-counter pain reliever can help. Always check with your doctor before taking any over-the-counter medication, especially if you are taking prescription medications. 

Filed under exercise, fitness, health, older adults

Exercise for Menopause Symptom Relief

03/27/2012 Leave a comment

Photo Credit: Tom Thai CC-BY-2.0

Menopause is a normal stage in a woman’s life. Hormonal changes in a woman’s body manifest as physical symptoms, including sweating at night and “hot flashes,” moodiness, sadness, irritability and sleeplessness. It is important to remain physically active and continue to eat a healthy diet throughout life. Menopause is no time to stop exercising. Your bones and muscles will benefit from strengthening and flexibility exercises. Your mood can be improved by the release of endorphins during physical exertion. Exercise and diet are important in the prevention and treatment of diseases, like arthritis and osteoporosis. See your doctor for a complete physical and talk to him or her about continuing or beginning an exercise program to help you deal with the symptoms of menopause. 
According to the Mayo Clinic, exercise may not help to lessen menopausal symptoms, such as hot flashes and sleeplessness. The University of Maryland Medical Center states that physical exercise can help reduce menopausal symptoms, including hot flashes and improve mood. Whether exercise has a direct and measurable impact on the symptoms of menopause is less important than remaining physically active throughout your life. Walking, swimming, yoga and tai chi are low-impact exercises than can help keep your joints flexible, improve your balance and strengthen your muscles. Swimming is an excellent whole body aerobic exercise that helps to maintain cardiovascular health. Staying physically active or beginning a physical fitness program can also help you to avoid weight gain or promote weight loss. Because women tend to lose more muscle mass and add belly fat after menopause, it is important to remain physically active or begin an exercise program. You can feel better physically and emotionally by staying active and eating a healthy diet. If your symptoms are severe and interfere with your life, see your doctor for treatment options. 

Filed under arthritis, exercise, health, menopause, older women, osteoporosis, women's health

Eat Before Or After A Workout?

03/26/2012 Leave a comment

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There can be some confusion about whether you should eat before, during or after a workout for maximum energy, but still burn excess calories to lose weight and burn fat. Your body needs energy to keep it functioning at peak efficiency. You need nutrients including vitamins, minerals and protein to help build and repair muscles and keep cells free of toxins. You should eat a healthy diet from all the major food groups and include enough complex carbohydrates to provide the energy you need. Drink plenty of water before, during and after a workout to replace lost water due to sweating. 
You should not start a workout when you are hungry. You will not have the energy or nutrients needed to maximize your workout. Low blood sugar resulting from fasting can cause you to feel weak, and in some cases, lightheaded. If your blood sugar is very low,  you could even lose consciousness for a brief time. This can be dangerous. Don’t fast before a workout. About one hour before a workout, eat foods that have a high  glycemic index, such as fruits, whole grain breads and pastas. Avoid eating too much fiber before a workout because it can make you feel sluggish. Select quick digesting foods that are rich in carbohydrates. 
Keep your body hydrated and fueled during high intensity workouts that last 45 minutes or longer. Keep a bottle of water handy and drink from it frequently during your workout. Sports drinks with electrolytes are also a good choice to replace salts and minerals lost through sweating and to maintain the electrolyte balance in your body. A granola bar is a good choice for a quick snack if you feel hungry during your workout. 
After an intense workout that lasts more than 45 minutes or longer, you will need to replenish your protein and sugar stores. A high protein peanut butter sandwich, 8 ounces of water and a banana can provide your body with the vitamins, minerals, protein and carbohydrates necessary to repair tissues and recover from a strenuous workout. Yogurt, natural fruit juice (no added sugar) and some nuts, such as walnuts or almonds, granola or sliced fruit can help replenish depleted nutrients.  

For information about what you should eat for energy, see:
WebMD, What to Eat Before, During and After Exercise, by  Kathleen M. Zelman, MPH, RD, LD

Filed under diet, energy, exercise, health, nutrition

How to Avoid Mindless Eating

03/22/2012 Leave a comment

It’s easy to snack without thinking about it. Some of us do it in front of the television, while talking on the telephone or while sitting at our desk at work. That bowl of potato chips or popcorn is just too tasty to ignore. Once you start munching without thinking, it is easy to eat an entire bag of chips or a bowl full of popcorn before you realize what you have done. A few simple changes can help you avoid mindless munching, which can lead to excess calories and weight gain.
Photo Credit: Renee Comet PD
Remove all candy, chips and other fat-laden or sugary snacks from your television room. The best practice is to not eat while watching television. If you must snack while watching your favorite television programs, choose grapes, raisins, nuts, baked whole grain crackers and cheese, fresh vegetables or sliced fruit. Instead of sipping on a soda, have a glass of green tea on ice. Keep a bowl of mixed nuts or your favorite nuts on the table on the television room instead of chips or cookies. 
Clean out your desk at work and give away or toss out all the fattening, sugary and greasy snacks you have hidden in your special snack drawer. Try to avoid snacking while working on your computer. Set a specific time for your snacks and stick to the schedule.  A light, healthy snack in the early morning before lunch and again in the afternoon can help keep your metabolism stimulated and keep you from over-eating at lunch or dinner. Replace unhealthy snacks with small packages of nuts, granola bars, dried fruit or fresh fruit options. Stay away from the soda machine at work. Ask your employer to offer low-calorie, sugar-free alternatives to sweet soda or bring your own drinks. Keep some bottled water in your desk and drink that instead of hitting the soda machine. If your company serves donuts or other sweets at meetings, drink a glass of water and eat a piece of fruit before the meeting, so that you will not feel the urge to pick up a sugary treat to munch on while the manager drones on about sales figures. 

Pay attention to the foods you put in your mouth. Rather than mindlessly grabbing a handful of whatever is in the bowl in front of you, stop and look at the food. If it’s a handful of candy or chips, put it down. Move the bowl out of your reach or get a healthy snack instead. 

Filed under diet, eating, fast food, food, health, snacks

Fat-Fighting Foods

03/20/2012 Leave a comment

Fruits and vegetables are not only an excellent source of vitamins and minerals, but also help fight body fat. According to the Centers for Disease Control, a diet that includes plenty of fruits and vegetables may also help to reduce your risk of some types of cancers. Substitute fruits and vegetables in place high calorie foods like macaroni and cheese or white flour pastas. Fruits are especially good at helping you to fight fat and lose weight. They are loaded with flavor, fiber and nutrients but low in calories. Fruits can help you feel full, but will not add significantly to your caloric intake. Fruits contain water and fiber that can help you feel more full so that  you eat less. 
Photo Credit: Forest & Kim Starr CC-BY-3.0
Grapefruit is rich in soluble fiber, which takes longer to digest. This helps you feel fuller for a longer period of time. Grapefruit is low in calories but high in nutrients. Try a glass of grapefruit juice with the pulp before dinner to help you feel fuller before you eat. Watermelon is another fruit that can help you feel fuller. Watermelon contains lots of fiber, plenty of water and is rich in lycopene, an important antioxidant. Pears and apples also contain plenty of natural fiber, nutrients and water. Eat pears and apples with the peels to get extra fiber and more flavor. Hot peppers contain capsaicin, which may help curb your appetite and boost your metabolism. People tend to eat less when their food is spicy. Try some hot peppers in your favorite dish for extra flavor and a dose of fat-fighting capsaicin. Several studies indicate that green tea may help stimulate the body to burn fat, especially belly fat. Several compounds in green tea, notably catechins, may stimulate the metabolism to help your body burn fat. Drink 2 to 3 cups of hot green tea every day, especially before a meal. 
There is no magic bullet when it comes to weight loss. A healthy diet combined with exercise is the best way to avoid weight gain and to lose weight. Reduce the amount of calories you eat and get at least 30 minutes of exercise every other day. Walk every day, if you can, and avoid sugary snacks and sodas between meals to help reduce the amount of calories you consume. 

Filed under diet, fat, fitness, food, health, weight loss

Energy Boosting Snacks

03/18/2012 Leave a comment

Photo Credit: Sanjay Acharya CC-BY-SA-3.0-migrated
Do you feel drained of energy in the afternoon? Fatigue in the afternoon is not uncommon. Some people go for a quick sugar fix to boost their energy. Sugary snacks, like candy bars and soda, will boost your energy in the short term, but you will crash after a short time and may even feel more fatigued than before. Sugary snacks and sodas also add unwanted calories and caffeine. Natural sugars and carbohydrates can give you a boost of energy that lasts without the crash. You will also enjoy the added benefits of nutritional vitamins, minerals and trace elements that your body needs. 
Nuts and seeds are high in fiber and protein that will help you feel full and boost your energy level. Walnuts and almonds are delicious and an excellent source of omega-3 fatty acids that help boost your brain. Almonds also contain manganese, vitamin E, magnesium, copper and vitamin B2. Manganese is an important trace element that improves sleep, helps your muscles to relax, boosts your immune system and helps improve your overall mood. The protein in nuts helps to stabilize your blood sugar and is slow to digest. A handful of nuts in the afternoon can boost your energy and help to curb your appetite.
Whole grain snacks such as granola bars or crackers contain many nutrients and complex carbohydrates that can help boost your energy and relieve afternoon fatigue. Whole wheat snacks contain iron, protein, manganese, magnesium, fiber, and vitamins B1, B2 and B3. B-vitamins help fight fatigue, stabilize blood sugar and maintain energy levels. Complex carbohydrates are digested and absorbed slowly, which means your energy boost can last for hours. 

A cup of yogurt can provide a boost of energy and calcium, protein, zinc and phosphorus. Most brands of yogurt also contain vitamins B2, B5 and B12. Yogurt is easy to digest and quickly absorbed by the body. You will get a quick boost of energy, which will last much longer than a sugar boost from a candy bar or soda. Yogurt also contains tyrosine, which is an  amino acid that stimulates the production of neurotransmitters in the brain for improved mood and brain function. Add some fresh fruit to a cup of yogurt for extra natural sugar energy and nutrients. 

Filed under diet, energy, food, health, snacks

Make Exercise A Habit

03/17/2012 Leave a comment

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Daily exercise does not have to be a chore. It can be a fun part of your daily routine, which can help you lose weight and get fit. You don’t have to stick to a strict schedule, but you should try to incorporate physical activity into your daily routine. You don’t need expensive equipment or a pricey gym membership. Even a few minutes of exercise every day can make a big difference when it comes to feeling fit and losing weight. Make exercise a habit by making it part of your life.


Exercise by doing things that you enjoy and commit to your exercise time. If you enjoy the park, walk or ride a bicycle in the park two or three times each week. Involve others in your exercise time. Take the kids to the park with you and play a game of touch football. Commit to taking your kids or a friend to the park every week. You will spend valuable time with your friends and family and get the physical exercise you need to stay fit. Your commitment to physical exercise should be a priority in your life. Don’t reschedule your exercise time to do something else. Schedule other events around your exercise time.

Exercise in the morning before everyone else is awake. People who have small children or school age children know how hectic mornings can be. Once the kids are awake you may not have time to exercise or it will slip your mind as you try to help your teen find her favorite pair of shoes before school. It’s easy to make excuses and find reasons not to exercise when the house is buzzing with activity. Take some quiet time early in the morning just for yourself and do some sit-ups, push-ups, stretches, Pilates or yoga. Invest in some free weights, resistance bands, an exercise ball, a treadmill or a stationary bicycle so that you have your own mini gym at home. 

Make exercise after work part of your daily routine. On your way home from work, stop at the gym for a 30 minute workout or half an hour on the treadmill. Once you get home, it will be more difficult to convince yourself to go out again. Simply make that stop at the gym a normal part of your day. You may be tired after work, but exercise can help you feel more energized and the endorphins released by your brain will improve your sense of well-being. You will leave the gym feeling better than when you walked in after work. 


Filed under exercise, fitness, fun, health

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