Sleep More to Lose Weight

Asleep at the wheelOne of the common misconceptions about gaining or losing weight is that it is all about the calories eaten vs. calories burned. A simple formula: If calories in = calories out, weight change = 0. If you cut the calories you consume and don’t exercise, weight should drop, right? Likewise, if you exercise and eat the same, the weight should fall. If you eat less and burn more, the weight should just come peeling off. Honestly, in a perfect world, the formula sort of fits. But unfortunately, for many of us that simplistic rule simply doesn’t hold. Why not?
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The First Rule of Healthy Eating Habits

A healthy lunchDiet fads come and go.  South Beach, grapefruit, Atkins, you name it, they all work for some people, but none of them produce sustained results for many people. Sure, you can find the occasional person that had great results, but the average person puts the weight back on over the ensuing few months.  There are a few commercial programs that have been found superior.  Continue reading

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Healthy Cubicle Snacks: The Raisin gets a B-

 Raisin Cubicle Snacking  Grade:  B –

Raisins are easy to store, and have good antioxidant value
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Lunch Time Workout-Short, Sweet and Intense

Like many, this New Years I committed to trying to get more exercise during the day. Here it is only February and I’m already having a hard time finding the time to work out. OK, finding the time is impossible. I’m having a hard time making the time. If only I didn’t need so much time to make it all worth my while. Sound familiar? Do you have the same internal dialog tormenting you?

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The Single Best Thing You Can Do For Your Health

The Atlantic had a wonderful link to a video by Dr. Mike Evans at the University of Toronto, drawn by Lisa Sorsa and produced by Nick de Pencier. Dr. Evans describes a medical treatment that is almost breathtaking in its effectiveness.

Among other things, it can reduce the symptoms of knee arthritis by 48%, anxiety by 48%, and progression to full-blown diabetes by 58% in those at risk of developing it. At low doses, it can reduce depression symptoms by 30% and at high doses it can reduce them further to 47%. Even better, overall risk of death declines by 23%. Best of all though, it greatly reduces fatigue and improves quality of life.

What is the treatment?

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When to Stay Home from Work

I have awakened the last three mornings feeling like a family of raccoons has been nesting in my mouth. I haven’t really slept. I have a sore throat. My head is congested. I may even have a fever. Should I even go in to work today? If I don’t, someone else will have to do my work. If I do, won’t I just make everyone else sick? Aargh, what should I do?

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Snacking Well

Strawberries are an excellent snack.Ever wonder why some people need to snack all day when others get by with a bite or two and seem satisfied? It’s not just will power. There is a science to it and consequently a method that everyone can learn!

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Tracking your Health “GPA”

How healthy was your day?  At the end of the day, give yourself a grade!  Here’s a quick tool to give yourself a grade from A to F (Intuitively most of us know what a grade “feels” like but just as in school, A is excellent, B is Good, C is Average, D is below average, and F is complete failure):

  • What Quantity of food did you eat today?      A=4 B=3 C=2 D=1 F=0
  • What Quality of food did you eat today?         A=4 B=3 C=2 D=1 F=0
  • What was your Quality of Exercise today?     A=4 B=3 C=2 D=1 F=0
  • How did you Sleep the last night ?                      A=4 B=3 C=2 D=1 F=0
  • How did you handle Stress today?                      A=4 B=3 C=2 D=1 F=0

Now, add the numbers up and divide by 5.  That’s your health GPA for the day.

This isn’t meant to be complex.  There are two diet questions – quantity and quality of food, which will appropriately weight your GPA towards diet.  Exercise, sleep, and stress, taken individually, are not as important as diet; but combined, are slightly more important.   Also, there is an inherent relativism to this grading scale – for example, an Olympic marathon runner will have a whole different idea of what receiving an “A” for exercise is than most of us will.

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At the Desk, Out of the Chair

Black Friday came and went. I hope you survived. Next up is the holiday season. Then, finally, my favorite part of the year-New Years Eve! It’s a holiday dedicated to no deity, no cause, just unadulterated fun and revelry. It’s also that time when we all rededicate ourselves to self-improvements for the coming year. You know, that list of New Year’s resolutions. What’ll yours have on it this year?

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Healthy Snacks, Easier Than You Think

So it’s 10 AM and you’re feeling a little peckish. What do you reach for? Do you run down to the break room or pull out something from home? What we eat is as important as any other activity in helping maintain our health and our waistline. Everyone knows that we should be eating and snacking better. The question is what we should be eating. It’s not as hard as you think.

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