Can the Soda Habit

Sugary drinks like soda are known to cause weight gain, however some people are able to prevent the weight gain, if the 150-calorie soda is burned off through exercise or taken into consideration with daily calorie counting. That said, soda is far from being classified as a heath food. Diabetes Care released a study showing that individuals who had a consistent intake of one or two sodas per day, had a 25 percent higher chance of developing type-two diabetes. When it comes to high sugar drinks such as sodas, energy drinks, and sweet teas - the fewer the better. These sugary drinks can contribute to diabetes risk because when a large amount of sugar is ingested quickly it creates a fast increase in blood glucose and insulin secretion, which is known to be a contributing factor in diabetes development.

Even diet sodas, despite their calorie-free status, aren't off the hook either. Another study published by Diabetes Care, looked at diet soda intake and the risk of type-two diabetes development. Results showed that drinking diet sodas increases the risk of type-two diabetes by 67%.

Bottom line: Neither diet nor regular sodas should be consumed on a regular basis. Instead choose beverages like water, seltzer or herbal decaffeinated teas.

Source:

Diabetes Care 32.4 (April 2009): 688-694

"Even 1 Soda a Day Can Hike Your Diabetes Risk." US News Heath, Oct 27, 2010.

Exercises Prolonged Effects: What You do Today Impacts Tomorrow

 It is widely known that exercise is very important to an individual's health; consistent exercise over many years is crucial to maintaining a healthy body weight and cardiovascular health. However, periods of intense exercise and sedentary activity throughout the years is not as beneficial in long-term health  as is consistent exercise.

A study published in the Journal of the American Medical Association looked at the weight gain of individuals over 20 years and showed that women and men who consistently engaged in a form cardiovascular exercise for 2.5 hours a week gained on average 13 pounds less (women) and 6 pounds less (men) than individuals who had extended sedentary periods throughout in their lives.

A good goal is to always stay active in some way. Here are a few suggestions.
 

1. Take the stairs

2. Walk around the block during a lunch break at work

3. Go on a speed walk before dinner

4. Jog with the dog instead of walking

5. Stand and walk while talking on the phone

6. Schedule exercise time into business calendars, making time for yourself

7. Get off the bus before your stop and walk the rest of the way

8. Pack a jump rope when traveling to use for jumping rope and calisthenics in hotel rooms

9. On business trips, see to it that the hotel has a fitness center and/or swimming pool

10. Park farther away from destinations for some extra walking

What are you waiting for? Get moving!
 

Source:

Maintaining a High Physical Activity Level Over 20 Years and Weight Gain JAMA 2010; 304(23):2603-2610.

Work Out Now, Weigh Less in Middle Age. US News Health, Dec 14, 2010. American Heart Association (americanheart.org)