New Cosmic Fitness, LLC blog post by Daniel I. Sheff, the Dependable Certified Personal Fitness Trainer in Buffalo, NY.

A very good article that argues very persuasively that there are good carbs out there for you, and you should include them in your nutrition plan.

"Although mainstream media paints carbohydrates in a bad light (they lead to weight gain), eating the right carbs may do the opposite – plus enhance many different aspects of health."

"Of course, there are carbs that you should avoid – such as white breads, white rice, white pastas, cakes, pastries, baked goods – which may do nothing but slow your weight loss, create sharp spikes in your blood sugar, and may lead to diseases such as heart disease and Type 2 Diabetes."

"But don’t worry.  There are carbs that are good for you, and when eaten in the right amounts and combinations (most food should be well balanced with lean proteins and essential fats), then you may find yourself burning fat and seeing a dip on the scale."

The three best carbs for fat loss are:

1) Whole Grains.

2) Whole Fruits.

3) Beans.

So which of the aforementioned "good" carbs already are part of your nutrition plan?

Please let me know by hitting the "Add Comment" button below, and thank you in advance for doing so.

Finally, please let me know if you have any questions, or problems copying and pasting the link below into your browser so you can read the entire article.  

http://athletesacceleration.getprograde.com/the-best-carbs.html?advert_id=FRPL&inf_contact_key=a19e2a47feaa512e28fd2a3d91bdf1ee880aea1e2a177ca63ea1a95cd6ba5c6a

New Cosmic Fitness, LLC blog post by Daniel I. Sheff, the Dependable Certified Personal Fitness Trainer in Buffalo, NY.

A very interesting article that explores how yoga contributes to long-term flexibility.  

In a study published on March 15, 2014 in the online journal Cell, "researchers from Columbia University demonstrated how one of the largest proteins in the human body, titin, contributes to muscle elasticity."

Of particular importance is the fact that "higher performance is dependent not only on muscle strength, but also on how good the body is at conserving energy," and "titin contributes to the passive elasticity of muscles, making it easier for them to conserve energy."

 Thus, "prolonged stretching, which might occur in a 60- or 90-minute yoga class, leaves muscles relaxed because titin has been uncoiled and oxidized."

Finally, "beyond exercise and wellness implications, further research on titin could also contribute to new treatments in the field of cardiology."

According to researchers, "there are many cardiac disorders where the mechanical properties of the heart are visibly changed. Now we have a molecular mechanism where we can alter heart elasticity.” 

So which of the aforementioned facts about yoga and its affect on muscle elasticity was the most "eye-opening" for you?

Please let me know by hitting the "Add Comment" button below, and thank you in advance for doing so.

Finally, please let me know if you have any questions, or problems copying and pasting the link below into your browser so you can read the entire article.  

http://health.yahoo.net/articles/fitness/its-science-how-yoga-improves-overall-athletic-performance

New Cosmic Fitness, LLC blog post by Daniel I. Sheff, the Dependable Certified Personal Fitness Trainer in Buffalo, NY.

I am sure you have "sprung forward" already, but take a look at this article's six "eye-opening" facts (no pun intended) about Daylight Savings Time.

1) "A 2012 study by the University of Alabama at Birmingham, reported in Science Daily, found that springing forward by an hour was associated with a 10 per cent increase in the risk of heart attack over the following 48 hours, but it did not pinpoint the reason." 

2) "The study found a corresponding 10 per cent decrease in heart attack risk over the 48 hours after people 'fall back' and gain an extra sleeping hour in the fall."

3) "A Swedish study published in the New England Journal of Medicine in 2008 also found a higher incidence of heart attacks — approximately a seven per cent increase — in the first three weekdays after the clocks spring forward, which researchers attributed to a lack of sleep."

4) "They also noted a similar decrease in the incidence of heart attacks when the clocks fall back. The information was based on Swedish records collected over a 20-year period."

5) "Another study, by two researchers at Carnegie Mellon University in Pittsburgh in 2007, found that daylight time has a significant impact on the number of pedestrians killed by vehicles in the immediate aftermath of the time switch in the fall."

"People walking during rush hour in the first few weeks after the clocks fall back in the autumn were more than three times as likely to be fatally struck by cars than before the change. Time of day was a factor in the findings - there was no significant difference in pedestrian accidents at noon, but number rose around 6 p.m. after clocks were moved back an hour."

6) "The researchers, who looked at seven years of U.S. traffic statistics, also found there was a decrease in deaths when clocks spring forward."

So which of the aforementioned facts was the most "eye-opening" for you?

Please let me know by hitting the "Add Comment" button below, and thank you in advance for doing so.

Finally, please let me know if you have any questions, or problems copying and pasting the link below into your browser so you can read the entire article.  

http://ca.news.yahoo.com/daylight-saving-time-6-eye-opening-facts-121349946.html

New Cosmic Fitness, LLC blog post by Daniel I. Sheff, the Dependable Certified Personal Fitness Trainer in Buffalo, NY.

A very thorough article that catalogs seven reasons why you still may be gaining weight in spite of improvements you may have made recently to either your exercise or nutrition regimens.  The reasons include:

1. You're depressed 
"Many anti-depressant medications cause weight gain--so if you're depressed and taking pills for it, expect to see a bump in weight between 5 and 15 pounds, with continued gradual accumulation over the years, says Dr. Hedaya, who is also the founder of the National Center for Whole Psychiatry in Chevy Chase, MD."

"Fix it: If I see patients who are taking anti-depressants and that could be the culprit of their weight gain, I may wean them slowly off of the drug," says Dominique Fradin-Read, MD, MPH, assistant clinical professor at the Loma Linda School of Medicine in California. "I may then put them on Wellbutrin instead, which actually helps with weight loss." If your meds are not to blame, seek out some workout buddies or a support group. "Attending meetings, like Weight Watchers, or working out with a group of friends is a great way to increase social support," Dr. Needham says, "which can help depression." 

2. You're taking the wrong Rx 
"There's a long list of medications that can cause weight gain: If you're taking birth control pills, excess hormones for hormone therapy, steroids, beta-blockers for heart disease and blood pressure, anti-seizure meds, breast cancer medications like Tamoxifen, some treatments for rheumatoid arthritis, and even some migraine and heartburn medications, you may notice pounds creeping on." 

"When I see patients who are concerned about weight gain, I start looking at their medications," says Steven D. Wittlin, MD. clinical director of the endocrine-metabolism division at the University of Rochester Medical Center in Rochester, NY. "That's a biggie. Some may affect appetite; some may affect metabolism." Others may simply make you feel better and thus regain your lost appetite."

"Fix it: If you suspect your medication is affecting your waistline, your doctor may be able to find an alternative treatment that won't have that particular side effect." 

3. Your gut is slow 
"Digestive issues, including slow bowel movements, may also account for excess pounds. "Ideally, you eat, and then, an hour or so later, you have a bowel movement," says Dr. Hedaya. "But once or twice a day is still in the healthy range." If you're not so regular, dehydration, medications, low fiber, or even a lack of good flora in your gut could be to blame."

"Fix it: If constipation is your only symptom, then trying probiotics can help your digestive tract work properly. Staying hydrated is key, along with a diet chock-full of fiber-rich foods. But you can also try drinking a fiber powder, like Metamucil, mixed with water. "It may even grab fat globules in your intestinal tract as it scrubs out waste," says Dr. Hedaya. If you're still having trouble, check with your doctor to rule out a range of disorders, including hypothyroidism or a neurological issue." 

4. Your body's missing certain nutrients 
"Being low in vitamin D, magnesium, or iron can compromise your immune system, sap your energy levels, or alter your metabolism in ways that make it harder to take healthy-lifestyle steps. "You may compensate for low energy with caffeine, sweets, and simple carbs," says Dr. Hedaya, "Or find that you feel too run down or weak to exercise."

"Fix it: While you can try to boost your iron levels by eating red meat and spinach and increase magnesium by adding Brazil nuts or almonds to your diet, it's nearly impossible to consume enough milk or get enough sunlight to compensate for low vitamin D. "It's important to know that it could take awhile to find your right dose of vitamin D," says Dr. Hedaya. "If you take too much, you can get kidney stones. You need to have your blood tested every three months, so your doctor can make adjustments to the dose for you." Adding an iron supplement is a little less tricky--but it's still wise to let your doctor rule out hypothyroidism or other conditions that might cause insulin resistance, and thus weight gain, before you start taking supplements." 

5. You're getting older 
"It's the one condition that's unavoidable. "Often, I hear patients tell me they think their metabolism is slowing down," says Dr. Fradin-Read. "This is real--we don't burn as many calories at 40 or 50 as we used to burn at 20. So we need more exercise--and less food--to keep metabolism going. Some studies show that exercise might be even more important than the diet for long-term weight maintenance."

"Fix it: Remember that all calories are not equal when it comes to weight," says Dr. Fradin-Read. "Eating lean protein will cause your body to burn calories more efficiently. On the other hand, carbs are something your body tends to burn more slowly and even store in your body more readily." Choosing low-fat proteins and reducing carbs are good ways to help avoid unnecessary pounds." 

6. You have plantar fasciitis 
"Many musculoskeletal conditions, including plantar fasciitis, but also osteoarthritis and knee or hip pain, can result in unintentional weight gain," says Donald Bohay, MD, cochairman of the public education committee for the American Orthopaedic Foot & Ankle Society. "Plantar fasciitis certainly can force you to cut back on your activity enough to cause weight gain."

"Fix it: Modify your exercise program to swap biking or swimming in place of weight-bearing exercise, says Dr. Bohay. Seek out a physical therapist who can design an appropriate program for your specific needs--ask your doctor or check out the American Physical Therapy Association to find a qualified therapist in your area." 

7. You have Cushing's Syndrome 
"Weight gain accompanied by high blood pressure, osteoporosis, and changes in your skin tone and quality, including purple or silvery stretch marks on your abdomen and ruddy cheeks, could be a sign that your body isn't processing nutrients the way it should, due to a cortisol-producing tumor on one of your adrenal glands. The syndrome affects only about 15 in every million adults annually, so proceed with caution before demanding a battery of tests. "Cushing's Syndrome is not terribly common," says Dr. Wittlin, "but one of the telltale signs is that your fat distribution is more in the midsection of your body, leaving your arms and legs looking more slender."

"Fix it: If you suspect you are gaining weight that you can't attribute to your eating habits, medications, or lack of exercise, a few tests--including a blood test and urinalysis, to get an accurate check of your body's cortisol levels, will give your doctor the first clues to this condition. If the levels are deemed excessively high, then your doctor will order further tests, like a CT scan of your pituitary and adrenal glands, to determine if such a tumor exists. If the tumor is confirmed, doctors will likely perform surgery to remove the tumor (and possibly the affected gland), followed by a course of steroids to help regulate the remaining gland." 
 
So which of the aforementioned issues might be slowing your weight loss progress?

Please let me know by hitting the "Add Comment" button below, and thank you in advance for doing so.

Finally, please let me know if you have any questions, or problems copying and pasting the link below into your browser so you can read the entire article.  

http://shine.yahoo.com/healthy-living/7-weird-reasons-youre-gaining-weight-165900232.html