Synergy Plus Pilates

Pilates, of course!

The key to permanent weight loss is a combination of calorie loss and muscle gain. While we all know that ultimately, weight loss is caused by a deficit in calories, calories lost alone will not help us keep the weight off for long. In fact, if we want to keep the weight lost from coming back to haunt us, we have to increase our resting metabolic rate (RMR), which is the pace our body burns calories at rest. How do we increase our resting metabolic rate? We do that by increasing muscle mass in our body.

Muscles burn more calories than fat. Adding muscle raises our RMR and greatly increases the chance that the weight loss (more accurately fat loss) will be maintained. Keep in mind that on average, every pound of muscle in our body burns about 35 calories per day.

Let’s use an example to understand how this works. If someone says he has lost 12 pounds in two weeks on a low-calorie diet, about 25 percent of the weight loss may be muscle (Ballor & Polehlman 1994). This means that the 12 pounds lost are 3 pounds of muscle and 9 pounds of fat. If on average one pound of muscle burns 35 calories per day, by losing 3 pounds of muscle you would be burning 105 less calories per day or 3150 per month. Since there are 3500 calories in a pound of fat, you would gain almost one pound of fat per month just from the muscle mass that you lost! This means that by just focusing the diet on calorie intake, you would be re-gaining back the 12 pounds lost in just about 12 months! Losing muscle is a bad thing.

So, what’s important to successfully losing weight and keeping it off long term is a healthy, controlled diet combined with consistent aerobic exercise and strength training. Strength training while dieting is as important, maybe even more important to successful fat loss than aerobic exercise. Strength training builds muscle which in turn increases the RMR permanently. The RMR accounts for 60 to 75 percent of your daily calorie expenditure, so even a modest increase will help burn off more fat.

Pilates is a fantastic form of strength training. Pilates builds lean, strong muscle as opposed to weight lifting that builds bulky muscle. Keep in mind that muscle weighs more than fat. So, if your goal is losing weight, building lean muscle will help you reach and maintain your goal.

First,

Please Read This It has a great message

LET IT REALLY SINK IN…… THEN CHOOSE ..

John is the kind of guy you love to hate. He is always in a good mood and always has something positive to say. When someone would ask him how he was doing, he would reply, ”If I were any better, I would be twins!”

He was a natural motivator.

If an employee was having a bad day, John was there telling the employee how to look on the positive side of the situation.

Seeing this style really made me curious, so one day I went up and asked him, ”I don”t get it!”

”You can”t be a positive person all of the time.
How do you do it?”

He replied, ”Each morning I wake up and say to myself, you have two choices today. You can choose to be in a good mood or…you can choose to be in a bad mood

I choose to be in a good mood.”

Each time something bad happens, I can choose to be a victim or…I can choose to learn from it. I choose to learn from it.

Every time someone comes to me complaining, I can choose to accept their complaining or…I can point out the positive side of life. I choose the positive side of life.

”Yeah, right, it”s not that easy,” I protested.

”Yes, it is,” he said. ”Life is all about choices. When you cut away all the junk, every situation is a choice. You choose how you react to situations. You choose how people affect your mood.

You choose to be in a good mood or bad mood. The bottom line: It”s your choice how you live your life.”

I reflected on what he said. Soon hereafter, I left the Tower Industry to start my own business. We lost touch, but I often thought about him when I made a choice about life instead of reacting to it.

Several years later, I heard that he was involved in a serious accident, falling some 60 feet from a communications tower.

After 18 hours of surgery and weeks of intensive care, he was released from the hospital with rods placed in his back.

I saw him about six months after the accident.

When I asked him how he was, he replied, ”If I were any better, I”d be twins…Wanna see my scars?”

I declined to see his wounds, but I did ask him what had gone through his mind as the accident took place.

”The first thing that went through my mind was the well-being of my soon-to-be born daughter,” he replied. ”Then, as I lay on the ground, I remembered that I had two choices: I could choose to live or…I could choose to die. I chose to live.”

”Weren”t you scared? Did you lose consciousness?” I asked.

He continued, ”…the paramedics were great.

They kept telling me I was going to be fine. But when they wheeled me into the ER and I saw the expressions on the faces of the doctors and nurses, I got really scared. In their eyes, I read ”he”s a dead man”. I knew I needed to take action.”

”What did you do?” I asked.

”Well, there was a big burly nurse shouting questions at me,” said John. ”She asked if I was allergic to anything ”Yes, I replied.” The doctors and nurses stopped working as they waited for my reply. I took a deep breath and yelled, ”Gravity””

Over their laughter, I told them, ”I am choosing to live. Operate on me as if I am alive, not dead.”

He lived, thanks to the skill of his doctors, but also because of his amazing attitude….I learned from him that every day we have the choice to live fully.

Attitude, after all, is everything.

Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.” Matthew 6:34.

After all today is the tomorrow you worried about yesterday.

You have two choices now:

01. Ignore this
02. Forward it to the people you care about.
(May I suggest your children be apart of that group?)

You know the choice I made.

Spring is just around the corner.  This can be seen by all the wonderful flowers starting to bloom and the vibrant green hillsides.  However if you are one of the millions that suffer from seasonal allergies, the return of Spring is not as welcomed of an event.  To help reduce your suffering from allergies this year it is best to get started before the pollen is in full swing to give your system a fighting chance.

Besides reducing our exposure to allergens the best thing we can do to limit our suffering is to improve our body””s ability to handle allergic exposures.  Here are some simple ways to help balance your immune response.

Digestion

The digestive system contains 78% of our immune cells. Incomplete digestion of food, increased intestinal permeability and food sensitivities can place a burden on our immune system.

o       Improve your digestion by eating slowly in a relaxed environment and chew your food really well.

o       Be conscious of any foods or chemicals that may be irritating to your system and avoid them as much as possible.

o       Probiotics and digestive enzymes could also help the gut digest better and therefore  reduce the strain on the immune system

Hydration

Adequate hydration plays a role in proper immune function.  Getting an average of 2 quarts a day is recommended and it doesn””t have to come just from water.  Any decaffeinated fluid, including soups and smoothies, will count toward your hydration needs for the day.

Anti-Inflammatory Foods

Focus on foods that decrease inflammation in the body, thereby tempering the immune response.  Because this is such an interesting area of nutrition science I will devote a future article to cover this topic in more detail.  For now, these suggestions will get you started on an anti-inflammatory diet.

o       Fruits, vegetables, and omega 3 fats (found in fish, flax, walnuts, canola oil and dark green veggies) will be your best defense against inflammation.

o       A variety of culinary spices and herbs are also anti-inflammatory.

o       Foods rich in omega 9 oils (olive oil, avocados, almonds) will also help squelch inflammation.

Herbal Support – Drink Nettles Tea

Stinging nettles are not only rich in minerals, like iron and calcium, but it is a fabulous herb for seasonal allergies.

Nettles Infusion

1 quart room temperature water

4 tablespoons dried nettles

Let the nettles and water sit over night in a quart glass mason jar. In the morning strain the herb out and drink the quart of nettles infusion over the next two days.

Nutrition Consultations are available at Synergy+ with Dionne Detraz, RD.

Contact Dionne directly to schedule an appointment at 415-250-0567 or dionnedetraz@comcast.net.

Winter is almost here and with the change in weather it is definitely feeling more like winter. The winter season is a particularly stressful time on our immune system. Healthy lifestyle, good nutrition and our herbal allies can go a long way to keeping us healthy and strong throughout winter. These principles can also help us recover quickly when we do succumb to the occasional germ and decrease the likelihood of secondary infections.

Tip 1: Healthy Eating – is essential this time of year to feed our bodies with the nutrients necessary to maintain a strong immunity.  Fruits, vegetables and whole grains will be your best sources of antioxidants while eggs, cheese, mushrooms, fish liver oil and fortified foods will be your best source of vitamin D when the sun is not high enough to help us produce adequate amounts.   If you do not already take one, you may want to consider a multivitamin/mineral supplement.

In addition to the vitamin D rich foods try to include the following foods daily:

• Vitamin C rich – citrus fruits, pomegranates, cranberries, broccoli
• Vitamin A rich – yellow/orange winter squash, carrots, yams, leafy greens

Tip 2: Hydration – is also important this time of year; particularly if you are sick.  Getting an average of 2 quarts a day is recommended and it does not have to come just from water.  When it is cold outside it is actually better to drink warm fluids like broth and herbal teas.

Tip 3: Stress – can put an extra burden on our bodies and decrease our immunity.  Managing stress, particularly around the holidays when our schedules get hectic and we have more late nights, is essential in keeping our selves healthy.  Adding tools like deep breathing, meditation, yoga or even a warm bath with essential oils can help.

Tip 4: Sleep – is critical to keep our immunity strong.  We actually repair and rebuild our cells at night while we are sleeping.  At the first sign of a cold or flu sometimes going back to bed can be all that is needed to stave off a more serious illness.

Tip 5: Wash Hands – as often as possible to help reduce the transmission of viruses and bacteria.  Soap with essential oils and hot water will do the trick.

Tip 6: Immune Boosters - the following can be added for extra assistance

• Antimicrobial Foods – garlic, onion, mushrooms, lemon, honey
• Herbal Immune Stimulants (can add to food when cooking) – astragalus root, burdock root, ginger root, cayenne pepper, turmeric
• Probiotics – the good bugs in your gut also work to increase your immunity
• Cold & Flu Prevention Drink: 1 cup lemon juice, 5 crushed garlic cloves, 1 tsp grated ginger, 1/8 tsp cayenne, honey and water to taste

Nutrition Consultations are available at Synergy+ with Dionne Detraz, RD.

Contact Dionne directly to schedule an appointment at 415-250-0567 or dionnedetraz@comcast.net.

Are you trying to eat healthier? Have you attempted to decipher food labels to help you make better choices? Here are three easy steps to help you make sense of the Nutrition Facts Food Label and quickly decide which food item is healthier.

Check the Ingredients – The ingredients will be listed below the label and in the order of the amount used in the product. If the primary ingredient in the product is wheat, then that will be listed first. Look for ingredients that you recognize, particularly “whole grain”. If the list is full of chemical names that you can’t pronounce then this is a red flag that the item is full of preservatives, additives, coloring, flavoring, etc; in other words foods not found in nature. You also want to be on the look-out for the many disguises of sugar. It might be listed as high fructose corn syrup, corn sweetener, dehydrated cane juice, dextrin, dextrose, fructose, fruit juice concentrate, honey, lactose, rice syrup, maltodextrin, maltose (basically anything ending in –ose). Scan the list for hydrogenated or partially hydrogenated oils. These are trans fats that are best to be avoided in your diet as much as possible.

Apply the 5 / 20 Rule – All those grams per serving can be confusing to interpret. An easier way is to use % Daily Value. The rule is that anything listed as 5% or less is considered “Low” and anything listed as 20% or higher is considered “High”. This trick can help you quickly decide whether the item is low in fat, low in sodium or high in fiber; hallmarks of a healthier food choice.

Evaluate the Serving Size – The final piece of information that needs analyzing is the serving size. It’s important to keep in mind that the serving size is often smaller than the whole bag, package or can and it varies among different food products. In the example to the left the serving size is only ½ cup and there are 4 in the entire container. If you were to eat the entire item you would need to multiply all the calorie and nutrient information by 4; consuming a total of 360 calories, 12 g of fat, and 1200 mg of sodium from that food choice.

Nutrition Consultations are available at Synergy+ with Dionne Detraz, RD.

Contact Dionne directly to schedule an appointment at 415-250-0567 or dionnedetraz@comcast.net.

by Mark Stibich.

Sleep, we all love it, especially when you wake up from a great night of sleep. In the past, sleep was often ignored by doctors and surrounded by myths, but now we are beginning to understand the importance of sleep to overall health and well-being. In fact, when people get less than 6 or 7 hours of sleep each night, their risk for developing diseases begins to increase.

1. Sleep Keeps Your Heart Healthy

Heart attacks and strokes are more common during the early morning hours. This fact may be explained by the way sleep interacts with the blood vessels. Lack of sleep has been associated with worsening of blood pressure and cholesterol, all risk factors for heart disease and stroke. Your heart will be healthier if you get between 7 and 9 hours of sleep each night.

2. Sleep May Prevent Cancer

People working the late shift have a higher risk for breast and colon cancer. Researchers believe this link is caused by differing levels of melatonin in people who are exposed to light at night. Light exposure reduces the level of melatonin, a hormone that both makes us sleepy and is thought to protect against cancer. Melatonin appears to suppress the growth of tumors. Be sure that your bedroom is dark to help your body produce the melatonin it needs.

3. Sleep Reduces Stress

When your body is sleep deficient, it goes into a state of stress. The functions of the body are put on high alert which causes an increase in blood pressure and a production of stress hormones. Higher blood pressure increases your risk for heart attacks and strokes. The stress hormones also, unfortunately, make it harder for you to sleep.

4. Sleep Reduces Inflammation

The increase in stress hormones raises the level of inflammation in your body, also creating more risk for heart-related conditions, as well as cancer and diabetes. Inflammation is thought to one of the causes of the deterioration of your body as you age.

5. Sleep Makes You More Alert

Of course, a good night of sleep makes you feel energized and alert the next day. Being engaged and active not only feels great, it increases your chances for another good night of sleep. When you wake up feeling refreshed, use that energy to get out into the daylight, do active things, and be engaged in your world. You will sleep better the next night and increase your daily energy level.

6. Sleep Bolsters Your Memory

Researchers do not fully understand why we sleep and dream, but a process called memory consolidation occurs during sleep. While your body may be resting, your brain is busy processing your day, making connections between events, sensory input, feelings and memories. Your dreams and deep sleep are an important time for your brain to make memories and links. Getting more quality sleep will help you remember and process things better.

7. Sleep May Help You Lose Weight

Researchers have also found that people who sleep less than seven hours per night are more likely to be overweight or obese. It is thought that the lack of sleep impacts the balance of hormones in the body that affect appetite. The hormones ghrelin and leptin, important for the regulation of appetite, have been found to be disrupted by lack of sleep. So if you are interested in controlling or losing weight, do not forget to pay attention to getting a good night of sleep.

8. Naps Make You Smarter

Napping during the day is not only an effective and refreshing alternative to caffeine, it can also protect your health and make you more productive. A study of 24,000 Greek adults showed that people who napped several times a week had a lower risk for dying from heart disease. People who nap at work have much lower levels of stress. Napping also improves memory, cognitive function and mood.

9. Sleep May Reduce Your Risk for Depression

Sleep impacts many of the chemicals in your body, including serotonin. People with a deficiency in serotonin are more likely to suffer from depression. You can help to prevent depression by making sure you are getting the right amount of sleep, between 7 and 9 hours each night.

10. Sleep Helps the Body Make Repairs

Sleep is a time for your body to repair damage caused by stress, ultraviolet rays and other harmful exposures. Your cells produce more protein while you are sleeping. These protein molecules form the building blocks for cells, allowing them to repair damage.

August 2nd marked the half way point of summer; meaning we still have 6 weeks left to enjoy the abundance of fresh fruit and vegetables provided to us during the summer months.  Now is the time to enjoy such foods as tomatoes, corn, apricots, peaches and blackberries to name a few.  There are many benefits of eating according to the season, not the least of which is enjoying foods at their peak of flavor and sweetness.  It also means receiving optimal nutrition from our foods by not harvesting fruits and vegetables before they are ready.  It decreases the need for chemicals used in storage and shipping.  It also helps attune us to nature and our own body cycles.  For example, in summer”s hottest months the juiciest of fruits are available to help cool and hydrate the body.  Eating in season also supports our local farms and is more economical.  Notice how berries are abundant at the Farmers” Market right now and are so much more affordable than during the winter months.   After practicing this way of eating now for many years I notice that I joyfully anticipate the arrival of asparagus in the spring or tomatoes in August or apples in the fall.  I savor and enjoy them thoroughly while they are available and happily wait for their return the following year.  Here is a list to get you started on eating according to the seasons.  Savor and Enjoy!

Winter
Fruits – Apples, Cranberry, Dates, Dried Fruits, Grapes, Jicama, Kiwi, Kumquat, Mandarins, Oranges, Pear, Persimmon, Pomegranate, Tangerines
Vegetables – Bok Choy, Broccoli, Brussels sprouts, Cabbage, Carrots, Cauliflower, Chard, Garlic, Ginger, Kale, Leeks, Onions, Parsnip, Potatoes, Sea Vegetables, Spinach, Sprouts, Squash, Sweet Potato, Turnip, Yams

Spring
Fruits – Avocado, Dates, Grapefruit, Jicama, Lemon, Lime, Olive, Orange, Plum, Strawberry, Tangerines
Vegetables – Artichoke, Asparagus, Beets, Beet Greens, Bok Choy, Broccoli, Brussels Sprouts, Cabbage, Cauliflower, Carrot, Celery, Chard, Chives, Cilantro, Collard Greens, Dandelion Greens, Green Onion, Kale, Leeks, Lettuce, Mushrooms, Mustard Greens, Parsley, Peas, Radish, Spinach, Sprouts, Sugar Peas, Watercress

Summer
Fruits – Apricot, Avocado, Berries, Fig, Grapefruit, Lemon, Lime, Melons, Nectarine, Orange, Peach, Pear, Plum, Prickly Pear, Tangerine, Tropical Fruits (Banana, Guava, Mango, Papaya, Passion fruit, Pineapple)
Vegetables – Artichoke, Beet, Bell Pepper, Cabbage, Celery, Chili Pepper, Chives, Corn, Cucumber, Eggplant, Green Beans, Green Peas, Lettuce, Okra, Parsley, Radish, Rhubarb, Spinach, Soft Squash, Sugar Peas, Tomato, Watercress

Autumn
Fruits – Apples, Blackberry, Cranberry, Dates, Figs, Grapes, Jicama, Mandarins, Melons, Persimmon, Plum, Pomegranate
Vegetables – Bell Pepper, Broccoli, Cabbage, Carrot, Cauliflower, Corn, Cucumber, Eggplant, Gingerroot, Leeks, Lettuce, Okra, Onions, Parsnips, Potatoes, Pumpkin, Rutabaga, Shallot, Spinach, All Squash, Sweet Potato, Tomato, Turnip, Yam

Nutrition Consultations are available at Synergy+ with Dionne Detraz, RD.  Contact Dionne directly to schedule an appointment at 415-250-0567 or at dionnedetraz@comcast.net.