December 2004 "Tips"

Weight Loss Tip:

The Sleep/Weight Connection

(By: Kimberly A. Tessmer, RD LD)

We all know that getting an adequate amount of sleep is essential to good mental and physical performance, but did you know that lack of sleep may make it difficult to lose weight and that sleep deprivation can even produce Type 2 diabetes-like symptoms? In recent years, several major studies have shown that lack of sleep may affect several biological processes associated with weight management, including the ability to metabolize glucose (or blood sugar) effectively. If you’re doing all the right things, but still can’t seem to lose weight maybe you need to sleep on it!  

In addition, not getting enough sleep can zap your energy the next day, which makes it difficult to get motivated to exercise and stay physically active!  Another problem that can halt weight loss.

 

Check out this article for more NEW research on this subject:

http://www.usatoday.com/news/health/2004-12-06-sleep-weight-gain_x.htm

Nutrition News: 

The Secret to a Perfect Breakfast

(By: Kimberly A. Tessmer, RD LD)

So, you have always wondered what the secret to a good breakfast is? The secret is simple- Mix it up! When planning your breakfast make sure you get a nourishing balance of carbs, protein, fat and fiber.  A well-balanced breakfast will keep you going all morning long! 

Whole grain cereals including both hot (such as oatmeal) and cold and breads are great sources of complex carbs and fiber, while fresh fruit provides essential vitamins and antioxidants. You can get healthy protein from low-fat cottage cheese, low fat yogurt, fat-free milk, reduced fat peanut butter and/or egg whites. Include just a little of the healthy  fat by adding nuts and seeds to your cereal or spreading nut butter on whole grain toast, cooking eggs with olive or canola oil, or adding flaxseed oil or ground flaxseed to oatmeal or yogurt.  And the secret is answered!  You have a perfectly balanced breakfast.

Fitness Fun:

Spot-training: Does it Work?

(By: Kimberly A. Tessmer, RD LD)

 

There is no magic bullet or exercise to getting rid of those problem areas.  Ok, so doing 300 crunches a day will help tighten your stomach but those crunches are NOT going to burn the fat that is surrounding those stomach muscles.  In fact, The American Council on Exercise (ACE) states that doing, "100 sit-ups a day for a flabby stomach will increase muscle endurance for the abdomen, but will not burn off the fat in that area."  The truth of the matter is that aerobic or cardio exercise is what you need to burn fat.  And when you do aerobic exercise it burns fat from all over your body evenly not just one area.  You may have more fat in some areas so it may take longer to lose fat in those areas. 

 

The bottom line is to keep those crunches in your workout but add some type of cardio or aerobic activity to reduce overall body fat!