| Greetings!
I just love Fall! The weather is crisp and clear which means outside activities such as hiking, walking, running, biking, and playing soccer are even more enjoyable.
The scenery is absolutely gorgeous, making it even more fun to be outside.
Some of my favorite local foods are easily available: apples, squash of all varieties, leafy greens, and potatoes.
Take advantage of the wonderful Fall season of the year and enjoy!
Lynn |
| Can physical activity improve memory? |
 According to a study published in the September 3, 2008 issue of the Journal of the American Medical Association, yes, regular physical activity improves memory in adults age 50 and older.
138 participants completed 24 weeks of home-based physical activity, averaging at least 150 minutes (that's about 20 minutes per day or 50 minutes three times each week). The majority of the participants used walking as their primary exercise, but several also included light strength training.
After 6 months, participants who were active had improved cognition scores compared to controls who led a sedentary lifestyle.
The take away message: regular physical activity not only improves your cardiovascular health, mood, and muscle strength; it also has a positive impact on memory and cognition as we age.
Do you want to start an exercise program? Contact me to help you start a walking program, design a strength training program, or work with you on a regular basis. Contact Lynn
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| Are Good Intentions Enough? |
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Imagine this scenario: you're offered an apple, a banana, a candy bar or a snack cake.
Which do you choose?
Chances are many of you want to believe that you'll choose the fruit, knowing that your body will benefit from the vitamins, minerals and fiber and that you really don't need the extra calories, unhealthy fats and added sugars in the sweet treats.
Guess what? Even when we have great intentions to eat healthy foods, a new study published in the Journal of Nutrition Education and Behavior shows that 27% of us will change our minds and eat the junk food.
What's going on? The researchers theorize that many of our food choices are made impulsively, on the spur of the moment. Even when a gorgeous crisp apple is available, a little over one-quarter of people who describe themselves as healthy eaters will grab the snack cake. We've all done this: we're tired, annoyed, stressed, angry, rushed - and we eat the cake.
This doesn't mean that we're doomed to a life of junk food. The key is to incorporate three simple steps into each food decision:
1. Stop. Instead of instinctively reaching for a snack, stop. Give yourself time to think about what you really want.
2. Breathe. Take three deep breaths, and you'll feel your stress levels and anxiety decrease. When we're more calm, it's easier to make healthy food choices.
3. Think. Ask yourself this question: What do I really want? I bet that a majority of the time you'll remember your overall healthy food goals, think about how good you'll feel after you eat a healthier food, and realize that eating junk food isn't going to decrease your stress levels.
Try these three simple steps every time you're faced with a food decision. With practice, you'll find yourself following these three steps automatically. When that happens, eating healthy foods is a part of your life - not a diet. |
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Thanks for reading this issue of my newsletter. If you have any topics you can't wait to hear about, or questions about nutrition or fitness you desperatelyl need answered, send me an email. I love to hear from you!
Lynn Grieger, RD, CDE, cPT
Lynn Grieger: Health, food and fitness coach
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| Which Diet Rules Should You Break? |
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Every day I hear about another diet "rule". There are so many of these rules, I don't know how we manage to eat!
Here are some of my favorites, and the reasons why they're simply not true:
If it tastes good I shouldn't eat it. Healthy food also tastes great! Besides, we can always have a 'taste' of even high-fat or high-sugar foods within the context of an overall healthy diet.
Sugar is bad . Don't tell that to the maple syrup producers in Vermont! Too much sugar isn't good for us, but a little goes a long way.
Cheat meals are necessary . Just who are you cheating?
I'm bad today because I ate dessert . The last I heard, eating dessert is not a reason to go to jail.
Drinking water flushes fat from my body . Let's hope not! That's a septic system disaster for sure.
What diet rules have you heard? Let me know your favorites, and I'll be sure and respond with my thoughts. |
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