A Prescription for Better Health & Weight Loss

April 29, 2013 By: office Comments Off

aaronyoga_page4outof16Most of us spend the vast majority of our time inside. According to one government estimate, the average American spends 90% of his or her life indoors, and as we get older we become even more inclined not to venture out. But is all this indoor time hurting our health and weight loss goals?

Spending time outdoors seems to have discernible benefits for physical and mental health. Granted, some are merely by association and can be achieved by other means, perhaps while indoors, but often only with a great deal more trouble and expense. Here are five potential benefits of spending more time outdoors:

1. Your vitamin D levels will go up

Exposing your skin to sunshine — actually, ultraviolet B (UVB) rays — enables the body to make vitamin D, which is why it’s also known as the “sunshine vitamin.” Research suggests vitamin D may have protective effects against everything from osteoporosis to cancer to depression to heart attacks and stroke.

Of course, it has to be sunny out, and there are some snags. Where you live, the season, and the time of day affect how much UVB reaches your skin. The farther you live from the equator, the less UVB radiation you receive. Vitamin D production is affected by age (people ages 65 and over generate about a fourth as much as people in their 20s) and skin color (African Americans have, on average, about half the levels of vitamin D in their blood as white Americans).

Another problem: sunscreens are most effective at blocking UVB light, the part of the spectrum that causes sunburn, but UVB also happens to be the kind of light that kick-starts the generation of vitamin D in the skin.

The either-or of sunscreen and sunshine vitamin has stirred up a lot of controversy and debate between pro-sunscreen dermatologists and the vitamin D camp. But there is plenty of middle ground here: some limited sun exposure on short walks, wearing a hat and sunglasses to protect sensitive areas and the like, supplemented with vitamin D pills if necessary, and liberal use of sunscreen when you are out for extended periods, particularly during the middle of the day.

2. You’ll get more exercise (especially if you’re a child)

Being outside isn’t a guarantee of being active. Still, there’s no question that being outdoors is associated with activity and indoor living is associated with being sedentary, particularly for children. According to some surveys, American children spend an average of 6½ hours a day with electronic media (video games, television, and so on), time that is spent mainly indoors and sitting down. British researchers found that children are more than doubly active when they are outside.

Adults can go to the gym. Many prefer the controlled environment there. But if you make getting outside a goal, that should mean less time in front of the television and computer and more time walking, biking, gardening, cleaning up the yard, and doing other things that put the body in motion. At the Shane Resorts we use the local playground for a fitness class. Give it a shot – do push-ups on a bench, pull-ups on the jungle gym, swing on the swing and really pump with your legs and abs, etc.

3. You’ll be happier (especially if your exercise is ‘green’)

Light tends to elevate people’s mood, and unless you live in a glass house or are using a light box to treat seasonal affective disorder, there’s usually more light available outside than inside. Physical activity has been shown to relax and cheer people up, so if being outside replaces inactive pursuits with active ones, it might also mean more smiles and laughter.

Researchers at the University of Essex in England are advancing the notion that exercising in the presence of nature has added benefit, particularly for mental health. Their investigations into “green exercise,” as they are calling it, dovetail with research showing benefits from living in proximity to green, open spaces. So pack a healthy picnic in your backpack and go for a hike.

4. Your concentration will improve

A study published in 2008 found that children with ADHD scored higher on a test of concentration after a walk through a park than after a walk through a residential neighborhood or downtown area. Other ADHD studies have also suggested that outdoor exercise could have positive effects on the condition. Truth be told, this research has been done in children, so it’s a stretch to say it applies to adults, even those who have an ADHD diagnosis. But if you have trouble concentrating — as many do — you might see if some outdoor activity, the greener the better, helps. Take a break from work in the afternoon and walk around the block. It only takes a few minutes and it works a lot better than another cup of coffee.

5. You may heal faster

University of Pittsburgh researchers reported in 2005 that spinal surgery patients experienced less pain and stress and took fewer pain medications during their recoveries if they were exposed to natural light. An older study showed that the view out the window (trees vs. a brick wall) had an effect on patient recovery. Of course, windows and views are different than actually being outside, but we’re betting that adding a little fresh air to the equation couldn’t hurt and might help.

Take it from us, at Shane Diet & Fitness Resorts we often try to find different fitness routines and activities that can be done outside. So take advantage of the warm weather and take your work and play outside. It will do you a world of good with your health and weight loss goals.

Can Mindless Eating Affect Weight Loss?

April 22, 2013 By: Guest 5 Comments

By: Maggie Pinque – A guest blogger for Shane Diet & Fitness Resorts

Slim By DesignIt’s not a huge mystery why so many of us gain weight and have trouble with weight loss. It usually isn’t because we ate too much broccoli. Nah. It could very well have something to do with portion size though, and maybe chocolate. And these are just a few reasons why we search out weight loss camps.

There is an industry newsletter, Nutrition Action, which we subscribe to. Amazingly, it is not dull and it is jam packed with terrific articles. The article that REALLY caught my attention in the April 2013 edition is called, “Fooled by Food” by Brian Wansink. It’s a question and answer article relating to portion size, the types of food we are instinctively drawn to, food on your desk at work or at the dinner table and a myriad of other examples.

Did you know our brains prefer tall to wide. We are unintentionally tricked into thinking that if something is tall, it contains more. So, if I have an eight ounce glass of water in a short, wide glass versus the same exact amount of water in a tall, thin glass, my brain believes I am having more in the tall glass.

When I plate my food, if I use a standard dinner plate versus a salad plate, the same phenomenon happens. In addition, if I put the food on the table, I am more likely to eat more than if I left the food in the kitchen after I served it.

I began a weight loss and fitness journey in January 2012 working with a nutritionist and a fitness trainer. It was most certainly not my first attempt at such an endeavor. As a yoyo dieter I have a few tools in my arsenal, such as the Weight Watchers serving utensils that are a half cup and a full cup serving size and a mandatory food scale. They have made sporadic appearances throughout the years, but now I was all in. I “know” the tricks for guessing portion sizes while out and about. But, I confess; I will give myself an extra teensy bit if I can.

I began to really pay attention to what I was eating, how much of it, and most importantly, why I was eating it. This worked extremely well for months and months. In November, after hurricane Sandy, I found myself off the wagon. Wansick writes about the stress students are under in college and during the holidays.

“We usually assume that people gain weight over the holidays because there is so much food available, so many parties, so many varieties, and all your favorite foods are out. But I’m, increasingly convinced that some of the weight gain is due to the stress of having family visit, having to buy presents, having to finish up projects.
So, we should all be aware that we may be coming under the influence of stress eating, not just having a jolly old holiday time.”

Eureka! An answer to why I was behaving the way I did…which kept up until literally this past Monday. Stress…it makes us crazy in so many ways.

So, how do I make this all stop? Weigh and measure my food. Put cut up veggies in the line of sight in the fridge. Put fruit front and center on counters and the fridge. If I am buying in bulk, portion it out and then put whatever I am not eating out of sight – like in the basement. Use smaller plates. Create ambiance, dimming the lights and listening to soft music actually makes you eat slower and less. “…french fries taste great when they’re hot, but not so great when they’re cold.” You will be satisfied with what you ate because it tasted so much better when it was hot. Low-fat does not mean, “eat more.” Going for a walk after dinner is not an invitation to have an indulgent dessert.

What are we eating? Why are we eating it? Are we really hungry? Being mindful of all of this is probably the single most important hurdle we all have to clear.

For more information you can read Brain Wansink’s book, Slim by Design: Mindless Eating Solutions for Everyday Life. Seriously though, you can only be mindless if you are being mindful. And if you feel like you need a push in the right direction, Shane Diet & Fitness Resorts is the right weight loss camp for you. We focus on helping you recognize underlying issues of overeating and how to make changes to help you lose weight and keep the weight off.

Get Stepping Toward Weight Loss

April 17, 2013 By: office 21 Comments

A lot of us assume that if we go to the gym and workout at least 30 minutes a day, everything will be okay, but what about the other 23 and a half hours of the day? Studies have shown that as a whole Americans have all become more desk bound  meaning that many of us spend the majority of the day sitting down. This is neither helpful with weight loss, nor living a healthy lifestyle.

A study published in 2012 by the American Journal of Clinical Nutrition found that watching several hours of TV and YouTube videos, even if participants engaged in seven or more hours of rigorous exercise, was connected to a higher risk of death, including cardiovascular disease.

We need to do more than just workout 30 minutes a day. One beneficial habit to take up is to walk or use the stairs throughout your day in conjunction with your 30 minute workout. According to an article in The Wall Street Journal, an increasing number of people have started tracking their movement with pedometers (tracking steps) or accelerometers (rate a person moves and the calories used). And according to the Director of the Center for Behavior and Health at Northwestern University, Bonnie Spring, there has been so much focus on making sure we have our 30 minute workout, that we are not focused on how most of us spend the rest of our day.

According to the American Heart Association, a goal for everyone should be to take 10,000 steps a day, a 2010 study conducted by the Journal Medicine & Science in Sports & Exercise; Americans take 5,117 steps a day on average. By increasing our steps, it can help in modest weight loss and better glucose tolerance for individuals at risk of diabetes.

How many steps is 10,000 steps? Dr. David Basset Jr. from the University of Tennessee compares 2,000 steps to walking approximately one mile and climbing 10 stairs is approximately taking 40 steps on level ground.

It has been shown that states with a higher step count have lower rates of obesity, although there is no proof of cause and effect. The map below show the states color coordinated with their obesity level. For example, Colorado is yellow and their average step count is 6,500. Arkansas is orange and has an average step count of 4,500.

obesity by state map

Getting started is easy. Get yourself a pedometer or install a pedometer app on your phone like Pedometer FREE GPS + for iPhone. Go through your day like you would any other day and track your steps for a week. Then challenge yourself. If you’re under 10,000 steps a day, work towards hitting that every day. If you are over 10,000 steps, challenge yourself to do more. It’s easy to do; take the stairs rather than the elevator, when going somewhere park as far away from the door as you can, and instead of trying to get everything done in one trip, take multiple. Doing so will not only help you reach the recommended number of steps, but it will help you reach your weight loss goals and achieve an overall healthier lifestyle.

A Weight Loss Resort That Knows Green Spring Cleaning Recipes

April 8, 2013 By: consultant 1 Comment

eco-friendly

Here at Shane Diet & Fitness Resorts, we know that being “healthy” doesn’t always have to refer to what you put in your body, but what you use in your home. You might be thinking “What does a weight loss resort know about green cleaning?” But we care as much about keeping our environment healthy just as much as we care about getting you healthy.

Try these homemade recipes to make your home sparkle by using products you may already have on hand and give the harsh cleaners to someone else.

  • Drain Openers/Cleaners: Pour boiling water directly down the drain, not into the basin, twice a week to prevent clogs. Use a drain trap/strainer to catch food and hair. To clean clogged drains, use a metal snake or plunger.
  • Floors: Mop with 1 cup of white vinegar mixed with 2 gallons of water to remove dull greasy film. Polish floor with club soda.
  • Whitening Laundry: Use dry bleach, borax, or washing soda to whiten. Borax is a good grease cutter is a good grease cutter. Never mix with ammonia!
  • Microwave: Mask odors and clean quickly by placing a small bowl with a ¼ cup of lemon juice in the microwave and run it on high for one minute. Remove the bowl and wipe down the interior with a cloth or sponge using the condensation that formed. Repeat if necessary, use some extra warm water or scrape to get any baked on residue that might be stubborn. Don’t scrape the window because it might damage it.
  • Oven: Clean often with baking soda or washing soda. Mix 3 tbls. Soda with 1 cup warm water. Wear rubber gloves – washing soda can irritate skin. Rub gently with steel wool. Use oven liners (like tin foil) to catch spills. A small dish of ammonia left in the oven overnight will soften burned spills and can be reused!
  • Shower: If you have hard water ; squeegee the doors after each shower and wipe the rest of the stall with a shammy. If you have build-up, use baking soda dissolved in water. If your shower head with rubber nozzles that gets clogged, soak it in equal parts of vinegar and water. If you have a metal one, place the head in a pot with 1 part vinegar to 8 parts water and simmer for 15 minutes.
  • Windows: Use 1 cup white vinegar to 1 cup water. Pour the mixture into a spray bottle. Spray and wipe with a lint free rag, squeegee, or newspaper. It will minimize streaks because it does not leave anything behind.

We may be a weight loss resort but we have tools and tips for more than just to help with your weight loss. So follow these simple tips and you will have a sparkling home cleaned the green way.

Can Physical Activity Help With More Than Just Weight Loss?

March 21, 2013 By: office Comments Off

YogaFIXEDDid you know that regular exercise not only makes your body fit, but your mind and spirit too? It can help ease anxiety, stress, and depression; as well, as boost your self-esteem and energy levels. People who exercise more also tend to eat more nutritiously. In a study of 278 adults ages 60 and older, those with depression had a lower intake of fruits and vegetables (the main sources of antioxidants) and a lower intake of dietary antioxidants overall compared with those who weren’t depressed. Studies have also shown that individuals who are stressed tend to not only consume lower amounts of antioxidants. But individuals also tend to consume more food overall, which can make it very difficult for weight loss, which can in turn cause more stress.
You only need to exercise for a minimum of 20 to 40 minutes, this amount of time is better for reducing anxiety and increasing energy than shorter bouts of exercise. Choose any exercise you enjoy and you’ll be more likely to make it a habit. It’s easy, just taking a brisk walk outside clears your head, helps you absorb vitamin D (another depression fighter) and relieves tension. Studies have shown that if you incorporate walking into your fitness routine, you are more likely to stick to it.

 

These strategies can help you incorporate exercise a part of your routine:

  • Enjoy exercise by keeping it at a level that is comfortable for you
  • Maintain a regular schedule – exercise before work or at lunch. Try joining a class, basketball league, cycling club, or other group
  • Change your outlook. Focus on the positives, like how it gives you more energy and can help reduce stress in addition to helping with weight loss

In addition to reducing stress and helping with weight loss, staying physically active as you age may also prevent or delay the onset of Alzheimer’s and other memory disorders. In one study, older adults who spent a decent amount of time on mentally challenging activities had about half the risk of developing Alzheimer’s as those who rarely engage in physical activities. This test also included brain-saving activities like playing cards, or checkers, reading, working crosswords, or other puzzles and visiting museums. Just remember if you are doing anything seated for long periods of time, get up and move around every hour or so to keep your blood flowing.
Another mental and physical challenge to explore is orienteering – a race in wilderness navigation using a map and campus. Visit their website for information, events and resources. Shane Diet & Fitness Resorts Instructors have a lot of mental and physical challenges to keep you motivated and moving.

Is The Mediterranean Diet A Weight Loss Diet?

March 14, 2013 By: office 22 Comments

Mediterranean Diet PyramidWe’ve all heard of and maybe have tried the fad diets like SlimFast, South Beach and Atkins to lose weight. But they all seem to have some major nutritional holes in them that aren’t good for you in the long run. Recently, here at Shane Diet & Fitness Resorts, we have received a lot of questions about whether or not the Mediterranean diet is good for weight loss and the answer is, no. But, the Mediterranean diet is good for heart health.

According to an article from the Mayo Clinic, the Mediterranean diet focuses on getting plenty of exercise; eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts; replacing butter with healthy fats like olive and canola oil; using herbs and spices to flavor foods rather than salt; limiting red meat consumption to a few times a month; eating fish and poultry a minimum of two times a week; and drinking red wine, in moderation of course. They found that following this way of eating wasn’t necessarily correlated to weight loss but helped lower heart disease and other heart related problems.

How to get started:

  • Eat your fruits and veggies and switch to whole grains: Your meals should consist of a variety of plant based foods that are minimally processed and bought in season. The goal is nine to ten servings of fruits and veggies a day. Start eating whole grain bread, cereal, rice and pasta products.
  • Get nutty: Almonds, cashews, pistachios and walnuts are great to have on hand for quick snacks, plus they are filling. Instead of buying peanut butter that has hydrogenated fat, buy a natural peanut butter.
  • Leave butter behind: Use olive and canola oils for cooking instead of butter or margarine.
  • Spice up your life: Instead of using salt to season your food, use herbs and spices. Not only will they help make your food taste good, they contain health enhancing substances.
  • Go fishing: Eat fresh fish a couple times a week. Stay away from fried fish, unless it has been sautéed in canola oil.
  • Replace red meat: Switch red meat for fish or poultry. When you do have red meat make sure the portions are small and that they are lean cuts. Avoid high fat meats like sausage and bacon.
  • Focus on low-fat dairy: Consume more skim milk, fat-free yogurt and low fat cheese.
  • Raise your glass: Having a glass of red wine at dinner has been shown to help lower heart disease. As long as it’s okay with your doctor, it’s okay with the Mediterranean diet.

Approximately 30 percent of heart attacks, strokes and fatalities from heart disease could have been prevented in high risk patents if the individuals had changed their diet to follow more closely with the Mediterranean diet.

The New England Journal of Medicine conducted a clinical trial to see its effects on various heart risks. They ended the study early, due to the startling results. They found that the Mediterranean diet did indeed improve the heart health of the individuals participating and that it was not necessary to continue the trial.

The important thing to remember when changing your eating habits, whether if it’s to improve heart health, lose weight or both, make sure you are getting the nutrients you need. Do some research and find some recipes before you start and you’ll have all the tools you need to be on your way to a healthier heart and life.

Five Fatigue Fighters For Your Weight Loss Regimen

February 28, 2013 By: consultant 18 Comments

Have you ever caught yourself saying, “I’m too tired to exercise”? We’ve all done it, either skip a workout or cut a workout session short because we are “too tired.”

Fatigue is the reason many of us skip our exercise for the day, but did you know it can be a self-inflicted factor? That’s right! Fatigue is a perception – and your perceptions are easy to acknowledge and change. Believe it or not – exercise itself can make you feel less tired and more energized. We have combed through research to list Shane Diet & Fitness Resorts top five fatigue fighting tips to try on those days you need an extra kick in the pants to exercise and continue on your path to lose weight. Make working out part of your routine and over time you should feel less tired and function better.

  1. Eat Carbohydrates. Eating a low carbohydrate diet keeps your body from the maximum benefits from strength-based activities. Carbs equal energy. This is why diets like Atkins are not recommended for athletes. If you are planning to work out and it has been more than three hours since you ate anything, fuel up with a banana, 3 or 4 whole wheat crackers with peanut butter, or 100% whole wheat toast with tahini. Try to stay away from refined simple carbohydrates like white bread. The optimal fuels for fighting fatigue are complex carbs like legumes, starchy vegetables and whole grains.
  2. Variety is the spice of life. Repetitive training can cause boredom and fatigue. Your body becomes use to the same work out and after a few weeks you reach a plateau. Mix things up and your body will react differently. Try using a different cardio machine on every visit to the gym. Change your weight lifting program every four weeks. This will also increase the benefits, since you’ll be regularly working different muscle groups.
  3. Stay hydrated. It’s important to drink lots of water. When you are dehydrated, your cardiovascular system feels the effects, weakening the blood flow to your muscles and decreasing energy and function. Drink cold water before during and after exercise, even more so if you are working outside or sweat heavily. Often the sensation of thirst might not signal when you need to drink, especially with older people and those that take over-the counter or prescription drugs. Just make sure that you always have your water bottle handy.
  4. Track your activity and success. Keeping an exercise journal will help motivate you, just like counting calories can help a dieter. Physical changes occur gradually, so we don’t see the changes in a physical way. Keeping track of the total times you exercise, your distance and times during cardiovascular training, and the number of repetitions, sets, and increases in resistance during strength training will keep you going strong. Also think about logging your waist circumference and how many push-ups you can complete in one minute every month. This will also help you see the physical changes and strength you are developing.
  5. Partner up. This can be the biggest motivator of all! It can push you to do more than you would alone. Now you are accountable to someone else and the last thing you want to do is let them down – right? Don’t worry if you partnered up with someone stronger than you are, you will be motivated to exercise harder and you will be driven to excel. If you don’t have a buddy available, try using some of the new equipment with virtual training partners and other interactive features. Sometimes getting your mind off the work can get you moving faster without realizing it.

We know these five tips will help you hurdle over the road blocks of fatigue and keep you on the track toward achieving your personal weight loss and strength goals. Get going!

4 tips to lose the last 10 pounds

February 19, 2013 By: consultant 9 Comments

P1010360Why is it so hard to lose the last 10 pounds?” Weight loss is tricky in that multiple factors play into how much weight is lost, how quickly it comes off and for how long the weight loss is maintained. To successfully lose a sizable amount of weight, a person needs to be committed to significant long-term lifestyle changes. With a lot of effort you can achieve a new steady-state, but it requires a great deal of persistence and effective nutrition and physical activity strategies.

A few tips:

  1. Change up your endurance routine. The goal is to burn more calories. You can do this without increasing the amount of time spent on cardio by upping your intensity. Otherwise, you’re going to have to increase the amount of time committed to cardio whether that’s adding 15 or 20 minutes to your current routine or increasing the number of days per week.
  2. Strength train at least twice per week. When you lose a lot of weight, about a quarter of weight loss comes from muscle if you don’t include a strength-training component to your workout routine. This helps explain why those last few pounds are so hard to lose. Your metabolism has slowed down; therefore, you’re burning fewer calories at rest. The metabolic rate is directly linked to the amount of muscle you have. For every pound of lean muscle mass, you burn about six calories per day. While that doesn’t sound like much, if you lost 20 pounds of fat and kept all of your muscle mass, the five pounds of muscle mass you kept (versus what you might lose without a resistance training program) would help you lose about three extra pounds. Maintain muscle mass while continuing to lose weight by committing to your resistance training routine.
  3. Eat a little less. To have successfully lost weight in the first place you have to have made some significant dietary changes. If you want to continue to lose weight, you’ll need to make further cuts. Assess your approximate daily caloric intake and then come up with strategies to cut an additional 250 calories per day (provided that will still keep you at a healthy calorie level and not at risk for nutrient deficiencies). If you eat 250 calories less per day and do not make any changes to your exercise regimen, you’ll lose those last 10 pounds over the course of the next five months.
  4. If you exercise more, it will come off faster. Anyone can finish a 5K or a 10K but not everyone can finish a marathon. It takes a high level of commitment and ongoing diligence to successfully train for and compete in such a long race.

Weight loss application: Somewhere around 40% of women and 30% of men are trying to lose weight at any given time. Some are successful initially but most are unable to lose and keep off the weight.

Losing weight is tough. Keeping it off requires a constant effort. To achieve and maintain your weight loss goals you’ve got to be in it for the long haul. Slowly and steadily progress to your goal with each of the small decisions you make every day take the stairs instead of the elevator, go for the fresh apple instead of the apple pie. After all, being the first one done isn’t the goal, it’s just about having the strength, endurance, and mental toughness to successfully cross that finish line. And if you’re looking to lose your last 10 or first 10 Shane Diet & Fitness Resorts is here to help.  With help from our expert Nutritionist, Fitness instructors and Behavior Change coaches, we give you all the tools you need to be successful in losing weight and keeping it off for good.

 

Have A Healthy Heart for Valentine’s Day

February 12, 2013 By: consultant 11 Comments

healthy_heartThe month of February is American Heart month and there is no question that the outlook regarding heart disease is a hopeful one. Everyday scientists are discovering more about prevention and cures for some types of heart disease. But there is always more to learn. The Shane Diet & Fitness Resorts team cares about you and your health, so here are some discoveries to keep in mind.

People of any age may have diseases of the heart or blood vessels. As a matter of fact, doctors are finding more cases of heart disease in people in their early 20’s. They say this is because of reduced exercise and increased weight of American kids. Since being overweight is a general health hazard, losing even 5-10 pounds is a way to protect your health. The American Heart Association recommends a nutritionally sound, low fat, reduced calorie, and balanced diet – Just like the meal plans we have at Shane Diet & Fitness Resorts and the recipes found in our new cookbook, Meal Simple – The Camp Shane Cookbook.

High Blood Pressure is one of the most important risk factors in stroke. If you have high blood pressure, give your heart a Valentine’s Day present – an at home blood pressure (BP) monitor and use it regularly. Why? Because BP readings can vary throughout the day based on your diet, mood and the amount of exercise. But monitoring your BP regularly and reporting your readings to your Health Care Provider can offer a window on your heart health. It can also help with adjusting medication to the right dosage.

To get a reliable reading The Heart Association recommends using an automatic cuff-style, bicep (upper arm) BP monitor. Have your health Care Provider double check it to make sure it is working properly and that you know how to get a good reading. Refrain from smoking, avoid caffeine or exercise for 30 minutes prior to testing, and do it at the same time every day.

Adding spices to your meals can hike your metabolism and improve the old ticker! Penn State University Researchers served identical high-fat meals to two groups of volunteers. They added a mix of spices – including rosemary, oregano, turmeric and cinnamon – to meals served to one of the groups. The study discovered that the volunteers eating the spicy meals saw readings of triglycerides and insulin that were 31% and 21% lower, respectively, than those of the group that ate the blander offering. The researchers suspect that the antioxidants in the spices are responsible.

Make a play list of all your favorite songs and get up and move to them. You don’t have to over think how to exercise, just move. Did you know you use 300 muscles just standing still? So move the furniture back in the living room and dance to the songs that inspire you. It will lift you spirits, burn some calories and strengthen your heart. Better yet, grab a partner and dance a few songs together. Having a buddy to encourage you and support you is very important.

Most of all you need to invest in yourself. You need to believe in yourself. You can transform your life; you just need some help to show you how. Learn – Laugh – Lose! It really can be that easy. Shane Diet & Fitness Resorts can be the safe supportive program with people who are your advocates, who will cheer you toward change. You are worth the life you long to live. You are capable of bringing it to pass. It is time for you to bet on yourself to win!

Happy Valentine’s Day.

Better Than a Magic Pill For Losing Weight & Getting Healthy

February 5, 2013 By: consultant 5 Comments

1   shutterstock_95045926Question: What has a major impact on weight reduction, better cholesterol levels, lower blood pressure, improved blood sugar control, stronger bones, a healthier heart, and more?

Answer: Exercise, pure and simple.

If that weren’t enough for you to slide on your sneakers, here are some more reasons to get moving, get healthy and lose weight. Every month new studies appear listing more benefits. Here is a sample of some discoveries during 2012.

  • Arthritis: Aerobic and aquatic exercises reduce the disability of osteoarthritis in the knees and other forms of arthritis. The study form Annals of Internal Medicine also showed that strength training reduces pain and improves function. Adherence to an exercise program was the key to its success.
  • Brain Health: According to a study published in Neurology, older people who are more physically active experience less brain shrinkage (linked to cognitive decline and dementia) then their sedentary counterparts. MRI’s revealed that participating in mental or social activities did not affect brain size.
  • Breast Cancer: A large study from the University of North Carolina at Chapel Hill reported that women who exercise regularly (both in the past and present), had a reduced risk of developing the disease. Maintaining a healthy weight is also essential, the study found. Weight gain, especially after menopause, nearly wiped out the exercise benefits, so it is important to work out and eat right on a regular basis.
  • Dementia: A multi-nation European study reported in the journal Stroke, found that exercise was associated with a 40% reduction in the risk of cognitive impairment and a 60% decrease in vascular-related dementia (such as those resulting from a stroke).
  • Fatigue from Cancer: A study involving people with breast or prostate cancer confirmed that exercise like brisk walking or cycling can help reduce fatigue related to cancer and its treatments. This was a review of 56 different studies by the Cochrane Collaboration.
  • Longevity: Analysis from the National Cancer Institute in PLOS Medicine used data from 650,000 people in six long-term studies and found that physical activity can add years to people’s lives. Those who exercised moderately (like walking briskly 150 minutes per week) lived about 4 years longer than their sedentary counterparts. Even those who did modest amounts 975 minutes of walking per week) lived about 2 years longer and the benefits were seen in everyone from obese to thin.
  • Sense of Well-Being: Two studies from Penn State, published in Health Psychology reported that participants who increased their usual daily exercise by even modest amounts, reported a greater sense of satisfaction with life and positive attitude.

So log off your computer and get moving! Not sure where to start? Search the Shane Diet & Fitness Resorts web site for fitness ideas, or come to one of our resorts to become inspired and to get a jump start on losing weight and getting healthy!

 

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