Whole grains really are good – great, actually. Good tasting, good for you, good for reducing risk of heart disease, diabetes, obesity and some cancers. And good for fighting belly fat.
An analysis of Framingham Study data published in the American Journal of Clinical Nutrition found that people with higher daily intakes (3+ servings) of whole grains and lower daily intakes (< 1 serving) of refined grains had less belly fat and less subcutaneous fat than those who didn’t. People who ate 4+ servings of refined grains did not enjoy this reduced body fat, even if they also ate 3+ servings of whole grains. So, substituting whole grain for refined grains helps reduce body fat, while just adding it doesn’t.
Fortunately, US food packagers are beginning to heed the call for more whole grain products. The number and percentage of food products that earn the whole grain stamp is increasing every year, especially among foods labeled “all-natural.” So it is getting easier to find whole grains and to substitute them for refined grains. Not sure which g whole grains are? Here’s a definition and list of whole grains familiar to most consumers.
The February 2011 issue of the Tufts University Health and Nutrition Letter contains an article entitled “Your Complete Guide to Whole Grains” that lists all 20 of the whole grains, with cooking instructions, nutrition notes, and serving suggestions. It’s a great resource for those wanting to learn more about their whole grain options.
By the way, if you are interested in nutrition, I recommend this monthly newsletter. It is short, concise, medically -based, and inexpensive.
Be good to yourself and your belly. Go forth and multiply the whole grain products in your pantry, and banish the refined grains whenever possible. To paraphrase an old SNL skit, “whole grains been belly belly good to me.” Sorry, couldn’t help dating myself. Again.
It’s the holiday season, and a time of joy and celebration. It is also time for one year to turn into another, and for us to reflect on all we have to celebrate, and what has happened the past 12 months.
Thank you for being part of the Healthy Habits family. Whether you come in several times a week or every few months, we are delighted to have you around. We hope we have helped you improve your fitness in 2010, and are looking forward to helping more in 2011.
Thank you for reading this blog, our monthly newsletter, and our Facebook page. We try to communicate a variety of information through these sources, and we hope you find them helpful. Please feel free to leave a comment, or talk to me directly, with any suggestions you might have.
We hope you are able to find time to enjoy family and friends over the next few days, indulge in a few special treats, and make time to rest and relax.We look forward to seeing you all back at Healthy Habits Fitness next week and in the new year!
In the January 2010 issue of our e-newsletter, the Healthy Habituator*, I listed the top 10 tips to improve your fitness in 2010. Now that we are mid-way through the year (and how did that happen so quickly??), I want to look at these tips again, as a reminder and a check-in to see how we are doing. The tips are:
1. Vary the Variables – Changing up (challenging) your routine, whether it is eating, exercising, spiritual, mental, or financial, is key to keeping things fresh, making progress, and reaching your goals.
2. Plan the Work and Work the Plan – If you don’t know where you are going, you won’t be able to get there! Figure out what you need to do, how you’re going to do it, and when. You have to make it work for you. Success is in the details – and be sure to plan for changes in the work (see #1).
3. Go Old School – Push ups, chin ups, and jumping rope were hard when you were younger, and they still are! Body weight training is challenging, but it is also productive, worthwhile and fun!
4. Suspend Your Disbelief – Suspension training is hot in the fitness world. Try out the TRX or other such systems. Don’t be intimidated that the Navy Seals use them – they can be customized for all fitness levels.
5. Curb the Carbs – We all like simple carbs but they are a very unhealthy habit and need to be reduced whenever possible. You get much of the pleasure and more nutritional benefit from whole grains and complex carbs.
6. Try Tubing – Not just tubing, but also cable systems. They engage your core on every move so you burn more calories and improve your functional capacity. Perfect for chopping exercises.
7. Bolster Your Balance – Dyna Discs, wobble boards, foam rollers, stability balls, Bosus and other balance tools provide a great challenge for your body in different ways. Add them to make your workout exciting and productive.
8. Lose Some Liquids – About 20% of the average person’s daily calories come from liquids, but they are overlooked as a place where you can cut back and help yourself lose weight. Don’t forget to include them when looking at your daily calorie consumption.
9. Change Up Your Cardio – Make your body adapt! Change the exercise you do, the intensity you work at, the time you spend at it, the equipment you use. Get out of your comfort zone – and see how your body responds.
10. Combine Moves – Adding weight is not the only way to increase the challenge. What about combining a squat with a shoulder press? Lunge with cable high row? Crunch with chest press? Be creative! And talk to your trainer for ideas and to make sure you are doing them right.
So where are you in 2010? Have you added in some of these already? Let us know what you’ve done and how it has helped. Need a boost for the rest of the year? See how many of these you can incorporate in your workout.
*Healthy Habituator is emailed the middle of each month. Want to get “All The Fit News To Email”? Sign up is on the left side of the page.
I want to tell you about a book which details the 9 common habits of the longest-lived population groups in the world. The book is The Blue Zones: Lessons for Living Longer from the People Who’ve Lived the Longest by Dan Buettner. The book was published in 2008 by National Geographic.
The 9 habits are:
1. Engage in physical activity as a regular part of daily life
2. Have a mission or purpose to give meaning to your life
3. Enjoy life! Slow down, rest, work less, play more
4. Stop eating when you are 80% full
5. Eat more fruits and vegetables, less protein and processed foods
6. Drink red wine in moderation
7. Create a healthy social network
8. Participate in a spiritual life
9. Prioritize family
These should sound familiar readers of this blog, or our Habituator newsletter, but is is important enough to keep repeating.
I was playing golf at Stonebridge a couple weeks ago on a Friday afternoon. I had run into some acquaintances that I’d known for years on the first tee box. We shook hands and exchanged a few words, like we always do, but it went no further.
When we got to the 4th tee, we saw a guy on the ground out in the middle of the fairway, and another guy bending over him, giving CPR. The EMTs showed up right after and they continued working on him. It turned out to be one of the guys I knew had a massive heart attack. He’s still hanging in there, and we don’t know his prognosis, but at least he has a chance thanks to his fellow golfer, who kept him alive until the EMTs took over.
We often describe rescue workers as heroes, and they are, but it is their job. I think the greatest heroes are the people who don’t have to respond, but do. Who go out of their way in a crisis to help.
On behalf of everyone, I’d like to thank the guy who administered CPR out of his own sense of charity. I only hope I will respond like that in a similar situation.
I just attended the Green Shoe Gala Friday night 4/16 at the Visitors Center at Shelby Farms. What a blast! If you don’t know, it’s a benefit for the Shelby Farms Park Conservancy, the non-profit group managing Shelby Farms. They are going to make a world-class park here in Memphis for us citizens, much like the Memphis Zoological Society did for the zoo. When we moved to Memphis in 1978, the Zoo was downright embarrassing. Now it’s a crown jewel.
But they need our help. Time, treasure, talent, whatever you can spare. The park is truly a gift that will keep on giving to this area for generations. Its great now, but it can be so much more. I know it’s not the Smokies or the Rockies, it’s not the Grand Canyon, but it’s what we’ve got. We have the Wolf River. We have the Mississippi River. And we have Shelby Farms Park, so lets make the most of it.
Yes, my wife is on the Conservancy Board, so I’ll get points for writing this. But actually, I have used the park more than she has. As a personal fitness trainer, I have taken clients there to run, bike, or walk, or recommended it to them for those activities on their own. I love it, and I’m going to help the Conservancy realize their vision for it. I hope you will too.
Whew, that’s the most cheerleading I’ve done in a while. Now get out and enjoy what Shelby Farms Park has to offer.
Healthy
Habits offers 1 to 1 personal training, partner and group fitness
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Whole grains really are good – great, actually. Good tasting, good for you, good for reducing risk of heart disease, diabetes, obesity and some cancers. And good for fighting belly fat.
