Now there is ONE MORE reason to eat healthy and exercise regularly! A new study revealed that weight-loss surgery patients, who lost 20-25 pounds, after twelve weeks, had additional positive side effects such as improved memory and increased concentration. The research, headed up by a Kent State University professor, John Gunstad also suggested that those who don’t have weight loss surgery BUT take concerted steps to lose extra weight would also see the same results:
"I think one of the important take-home messages for this study," he said, "is really just, kind of, a reminder for individuals that if you take care of your body, you're also taking care of your brain.”
Whether you are overweight or not, staying healthy in America is a constant concern for people of all ages due to our fast-food eating habits, soda-pop drinking binges, and the increased chemically created non-fat, non-sugary substitutes in our diet.
No matter how old you are, you can make a few little changes TODAY that will have BIG results for your body and your mind in just a short amount of time.
1. Get sober. Cut out bubbles, chemicals, and sugar by cutting out pop. I call it “soda-briety.” Replace your liquid intake with water spiked with lemons, cucumbers, mint and ginger!
2. Walk more. That’s right. 1700 steps on a pedometer equals 1 mile. Wear one for a day or a week and see how far you walk on a given day. Then compete with yourself. Get up to 10000 steps a day and watch your weight drop off.
3. White out. Consciously reduce salt by adding pepper or other spices to your meats, eggs, etc. Exchange white flour for whole grains—oats, millet, rye, or corn. More fiber will fill you up sooner.
4. Melt fat. Monounsaturated fats are always a healthier choice—olives, olive oils, avocado, nuts and seeds are tasty substitutes for mayonnaise, butter, or saturated fats. Eliminate fried foods from fast-food restaurants and instead enjoy soup/salad/sandwich combos at deli or sandwich shops.
5. Count calories. Portion control is the rule of thumb. Unless you are an extreme athlete, 1600 to 2000 calories a day is a substantial caloric intake for those maintaining a healthy weight.
6. Read labels. Most restaurants and all packaging of foods and drinks contain caloric, fat, and sugar (sodium) counts. Just being aware that a candy bar has 300 calories or a can of soda has 240 calories (or more)—which is 1/5 of your daily caloric intake will help you make better decisions. And on those occasions when one item is 900 calories, you might choose to split the entree with someone or eat something with fewer calories.
7. Role model. Everyone needs someone who will help him or her succeed. If you have friends, co-workers or family members who are striving to lose weight or get healthy by exercising more, offer to be a walking partner or eat at restaurants that are healthier. Don’t be a temptation, be an accountability partner.
Each of these little changes is achievable today--they don't require money, just motivation. Most importantly, these little changes will add up to big results such as: reduced risk of diabetes, improved cardiovascular health, noticeable weight loss, and even the potential of increased memory!
Be encouraged,
Becky
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