Brown Clinic has a new video and ad campaign we’d like to share with you!
We’re here for you when you’re sick, but also when you’re well. We encourage preventative medicine, or as we like to call it, wellness medicine. We’d like you to Jumpstart your health this summer by encouraging you to go out and get active!
Click this link to watch the commercial: https://youtu.be/QPeAMweGlrw
Contact us today for your wellness needs!
I think I speak for almost everyone when I say it’d be nice to lose a couple extra pounds or tone up a little. There are many approaches one can take to help lose weight; cutting calories, increasing protein intake, exercising more frequently, etc.
When it comes to dieting, the public generally thinks to avoid having large amounts of fat in their diet. This is mainly due to the misconception that eating fat means producing fat on our bodies, which is not the case. Eating fat can actually be very beneficial for our health and can assist in weight loss, as long as you know what kind of fat you’re eating.
There are four different types of fat that are found in the food we consume; unsaturated fats (poly and monounsaturated), saturated fat, and trans fat. A dietary increase in unsaturated fats has been proven to be very beneficial to our health and can ultimately aid in weight loss. Monounsaturated fats take credit for raising our good HDL cholesterol and lowering our bad LDL cholesterol. These fats help reduce hunger and keep you satiated longer than foods that are considered to be low-fat. Saturated and Trans fats impact cholesterol levels in negative ways. Saturated fats are responsible for increasing LDL (bad cholesterol) levels, while trans fats are responsible for increasing our LDL levels and lowering our HDL levels (good cholesterol.)
Different ways to increase your fat intake in a healthy way:
Foods to avoid that have Trans fats:
The idea that fat is bad for you is often misconstrued. If you need a different approach to losing weight or can’t seem to find something that works for you; add some fat! Just remember, pick the right kind because knowing what you’re eating is very important.
Braden Carmody, SDSU Dietetic Student
Breakfast is one of the most important meals of the day! Yes, you have probably heard this before, but are you a breakfast eater!? Having a good breakfast is a great way to start out the day. It’s not only important for our body, but our mind too. Many times we’ll have excuses such as I was running late, I didn’t feel like eating, I’m not hungry in the morning, and this actually accounts for about a 1/4 to a 1/3 of the population! Starting the day without breakfast is like driving your car on a low tank of gas. We know we can’t go on forever on a low tank of gas, so we shouldn’t do that to our bodies either! Those that skip breakfast tend to snack more on high fat and lower nutritious foods…and are more likely to overeat at lunch because they are over-hungry. Studies have also shown that those working on weight loss are more successful when they eat breakfast as this really jump starts their metabolism and starts their day off right. In addition, eating a healthy breakfast helps our kids excel in school as it helps fuel the brain!
So what should you eat for breakfast? It’s important to get a balance at your meals and especially include a source of protein and a whole grain as these provide satiety. Here are some examples for you:
If you are one who is not a fan of breakfast but understands the importance of it, I encourage you to try a variety of these options and see which one works best for you. I also encourage you to plan ahead. You may need to wake up 5 minutes earlier to fit breakfast in or make your smoothie the night before so all you have to do it pull the bottle or container out of the freezer or fridge in the morning and drink it on your way to work. Starting your day with a full tank will provide long lasting benefits to you and your body!
-Kelsey
Snacking can sometimes become an issue in the summer. Children are often at home more with a less structured schedule and older children are alone for certain periods of time. To avoid consuming too many extra calories (which leads to weight gain) try these tips.
Buy Good Food
Set a Loose Schedule
Fun Snack Ideas
-Kelsey
Why Exercise Alone Might Not Lead to Weight Loss
Exercise is an integral piece to the weight-loss puzzle, but it certainly doesn’t stand alone. Eating right is just as important for weight loss as exercise alone. The best weight-loss prescription, of course, is to do both—watch what you eat and exercise regularly. These tips can help you get maximum results from your hard work and diligence.
Level of exertion
Make sure that your exercise gets results by working at your ideal level of exertion. The best way to do this is to check your pulse against your maximum heart rate. You can calculate your maximum heart rate by subtracting your age from 220. You should have the ability to speak without gasping for air, but should work hard enough that you don’t really want to have to talk much. You will need to take in 500–1000 calories/day less than what you expend in order to lose 1–2 pounds/week.
Extra food
Avoid the tendency to eat extra food on days that you’ve exercised. Remember that all of those extra bites and spoonfuls can really add up.
Exercise routine
Doing the same exercise routine every day can lead to less energy expenditure over time, because you burn more calories when you’re first learning a routine. Interval training, such as walking fast for 2 minutes and then jogging or running for 30 seconds, is recommended to increase the number of calories burnt.
Sports drinks and supplements
Many sports drinks and bars contain nearly a meal’s worth of calories. They are more appropriate for a person who is running a marathon than for a person who is taking an aerobics class or going for a brisk walk.
Time vs intensity of workout
Rather than increasing the length of time that you spend exercising, most experts agree that it can be more beneficial to increase the intensity of your workout to promote weight loss, while keeping the time spent the same or decreasing it.
If you are struggling with weight loss and need some extra help, please send me an email or call! I would love to work with you and help you improve your health and wellness!
-Kelsey