Healthy Lifestyle Q&A

I know it’s important to stay hydrated during physical activity, what's the best way to go about it?
I’m trying to lose weight, but nothing works! Where am I going wrong?
My job is stressful. What are some quick stress management techniques I can use at work?
What exactly is organic produce, and do I need to buy it?
I’m interested in changing my diet to start eating healthier. Where should I begin?
I can’t afford a gym membership. What are some budget-friendly alternatives?
What is seasonal affective disorder and how is it treated?
What is Laughter Yoga and what can it do for me?
I've been hearing lots of bad things about high-fructose corn syrup in foods. What is it?
What can you tell me about the recently approved over-the-counter diet pill, Alli?

July 2008

Q: I know it’s important to stay hydrated during physical activity, especially during these hot summer months, but what is the best way to go about it? What do I drink and when?

A: First off, you are absolutely right. Proper hydration is the single most important nutritional intervention when discussing physical activity, especially when your body is under added stress from the heat. In fact, the National Athletic Trainer’s Association states that, “Minimizing dehydration is the simplest, yet the most effective step athletes can take to protect both health and performance.” This statement extends beyond just athletes; it applies to all of us weekend warriors and active individuals whose lifestyles put us at risk of becoming dehydrated.

With this in mind, there are a few things to consider when choosing beverages and hydration solutions:

• Don’t wait until you are parched. One common mistake many people make while engaging in physical activity is that they wait until they feel thirsty to drink. The sensation of thirst is an inaccurate and short-term indicator of your body’s fluid needs and thus can be misleading as to your actual hydration status. If you have reached this point it is already too late to become properly re-hydrated. The body cannot absorb and distribute the water as quickly as your muscles and organs need it, causing you to fatigue prematurely.


• Plan Ahead. If you know you will be engaging in physical activity, hydrate ahead of time; this gives your body the time it needs to become adequately hydrated. 30-40 oz fluid consumption begun at least 2 hours before activity should be adequate (or until your urine is clear).


• Gauge Yourself. To get a feel for the amount of water you lose as sweat during exercise, weigh yourself before and after physical activity. Every pound of weight loss corresponds to roughly 15 fl oz of dehydration. The ideal goal is to match the water volume lost as sweat with your fluid intake during physical activity.

What should I drink?

Do:

• Stick to water during pre-exercise hydration. Ample water intake combined with your normal diet should provide all the fluid, carbohydrates, and electrolytes needed.


• During exercise, the ingestion of a well formulated sports drink at the rate at which you lose water is most effective. Aim for a drink that has a 5-8% carbohydrate-electrolyte concentration. To determine this, take the sugar content per serving (in grams) and divide it by the fluid volume per serving ( in mL) and multiply by 100.


• Gatorade, Powerade, and AllSport are some examples of properly formulated sports drinks.

Don’t:

• Avoid products with a higher than optimal carbohydrate-electrolyte concentration (5-8%). These drinks are usually high in simple sugars and caffeine, both of which function to compromise hydration.


• Stay away from soda, fruit juices, energy drinks, and coffee.

June 2008

Q: I’m trying to lose weight, but nothing works! I’ve done all the diets, exercise routines, and even tried diet pills, but I still have the extra weight. Where am I going wrong?

A: You are not alone. As a country, we are worried about our weight and spend $50 billion a year on products related to weight loss. Despite all the pills, supplements and fad diets, we still struggle.

Part of the problem is in the way we view health, nutrition, and our bodies. We’re looking for a pill or procedure that will give us fast results. When diets don’t work or we gain back lost weight, it feels like we have failed.

However, if we can move our thinking towards a healthy lifestyle approach, we may end up happier and healthier in the long run. Rather than focusing entirely on numbers (weight, pants size, counting calories, etc.), try thinking about how good you feel when you’re taking care of your health. Reject the weight loss “trend of the month” and aim for changes you can accept and keep up over time.

Here are some ways you can begin thinking about building a healthy lifestyle, rather than “all-or-nothing” changes:

Try these tips to help move you towards healthy lifestyle thinking:

• Experiment with food
  Try different healthy foods and focus on the ones you enjoy the taste of. Explore new recipes or ways of preparing the healthy food you like.
  
  
• Enjoy physical activity
  Explore different types of physical activity. Pursue activities you enjoy participating in AND can get a good work out from.
  
  
• Appreciate yourself
  Focus on what you like about your appearance. Celebrate your successes and try not to judge yourself when change doesn’t happen as quickly as you’d like.

By eating a sensible and healthy variety of foods, focusing on regular physical activity, and developing a positive self-image, you can move towards a healthier and happier lifestyle.

Visit the following site for more on building self-esteem: http://mentalhealth.samhsa.gov/publications/allpubs/SMA-3715/activities.asp

Source: www.acefitness.org

May 2008

Q: My job is stressful and I don’t have a lot of time for breaks. What are some quick stress management techniques I can use at work?

A: Work can be a source of stress for anyone. The good news is there are many techniques you can learn to manage your stress on the job. Try the following tips anytime you’re feeling tense, anxious, stressed, or in need of a vacation!

1. Feeling tense? Try progressive muscle relaxation:
   • Find a quiet place. Sit or lay in a comfortable position.
   • Begin by tensing your facial muscles for about 10 seconds, then breathe out and release the tension. Relax for about 30 seconds.
   • Work your way through all the muscle groups, including your shoulders, arms, chest and legs. Tense the muscles for 10 seconds, exhale, and relax.
   • Notice the difference between the tension and relaxation. Continue the exercise until your whole body is relaxed.
2. Feeling anxious? Try a deep breathing exercise:
   • Sit or lay in a comfortable position.
   • Place one hand on your stomach, just below your rib cage. Slowly breathe in through your nose. You should feel your stomach push out.
   • Breathe out slowly through your mouth, letting your lungs empty and your stomach sink in.
   • Continue breathing deeply and slowly until you feel calm.
3. Need to de-stress? Try these tips:
   • Listen to soothing music
   • Take a long, hot bath
   • Write in a journal
   • Go for a walk or do something active
   • Talk to a friend who can make you laugh
   • Learn yoga or meditation techniques
4. Need a mini-vacation? Try visualization:
   • Sit or lay in a comfortable position.
   • Close your eyes and imagine yourself in a peaceful, relaxing place (on a beach, in a forest or near a waterfall, for instance).
   • Focus on that place, imagining what it looks and sounds like.
   • Stay in that place until you feel relaxed.

April 2008

Q: What exactly is organic produce, and do I need to buy it?

A: Organic food is produced without using:

• Conventional pesticides
• Fertilizers made with synthetic ingredients or sewage sludge
• Bioengineering
• Ionizing radiation

Certified organic foods should bear the organic label below:

Should I buy organic produce?

As of now, there is no conclusive evidence to say that organic foods have more nutritional value than other conventionally produced foods. Organic food differs from conventionally produced food in the way it is grown, handled, and processed.

If you are worried about consuming pesticides or want to help cut down on the environmental impact of pesticide use, buying organic foods is a logical choice.

Some foods contain higher amounts of pesticides than others. If you do not want to purchase all of your produce in organic form, take a look at this list and go organic on the high-pesticide foods:

* Whether a food is high or low in pesticides, fresh produce should always be washed with cold water before eating.

March, 2008

Q: I’m interested in changing my diet to start eating healthier. Where should I begin?

A: Changing eating habits is not always easy, but it is important. Having a healthy eating plan can help you feel your best. Here are a few tips to get started with:

Make a Plan

• Try keeping a food journal for one week. Write down everything you typically eat or drink each day.
• Check out the USDA’s MyPyramid website at www.mypyramid.gov/mypyramid/index.aspx for a personalized eating plan. This may help if you are uncertain about how much and which types of food to eat.

Pay Attention to Portions

• Resign from the “clean plate” club. If you’ve had enough, leave food on your plate or wrap up the leftovers.
• Avoid eating directly from the food package or bag. Measure out one serving and put the rest away.
• Try to eat slowly. It gives your brain a chance to send the “I’m full” signal to your stomach and can help you avoid over-eating.

Snack Well

• For a healthy on-the-go snack, grab fresh fruit, such as apples, pears, or bananas.
• Keep healthy, crunchy foods available. Try baby carrots, graham crackers, granola bars, breakfast cereals, trail mix, pretzels, or any of your other low-fat favorites
• Choose snacks that are about 150-200 calories. If you’re snacking from an individual sized package, check the label to make sure there is only one serving per package and that it’s no more than 150-200 calories.

Aim for Healthy Choices

• Meat and Poultry:
  • Look for cuts of meat with the words “loin” or “round” on the label. These are the leanest cuts.
  • Trim off as much fat as possible and remove the skin from poultry.
  • Try to keep your portion around 3-4 ounces (the recommended serving amount), which is the size of a deck of cards.
• Vegetables:
  • Steam, stir-fry or microwave fresh, frozen or canned vegetables.
  • When buying canned or frozen veggies, look for the kind with no added salt or sauces.
  • For great taste and just a few calories, jazz up your veggies with herbs, spices, lemon juice or vinegar.
  • On salads, try using low-fat or no-fat salad dressings.
• Fruits:
  • When choosing canned fruits, look for the kind that’s canned in water or its own juice, rather than syrup.
  • For more fiber and fewer calories, choose whole fruits rather than fruit juice when possible.
  • If you are drinking juice, look for 100% fruit juice instead of a “juice cocktail” or “juice beverage”.
• Milk products:
  • Choose skim or low fat milk whenever possible.
  • Try part-skim cheese for a lower fat option.
  • Opt for low-fat or fat-free yogurt. Look for the kinds that are lower in added sugars such as sucrose or high fructose corn syrup.
• Grain products:
  • Try to make half of the grains you eat “whole grains” (brown rice, whole wheat bread, etc.), rather than refined grains (white rice, white bread, etc.)
  • Look for the words, “100% Whole Wheat” on breads, cereals and pastas to get more nutrients and fiber. Make sure a whole grain is first on the ingredients list.
  • Choose breads or cereals with more fiber and less calories (at least 2.5 grams of fiber per slice/serving and less than 100 calories).

Try not to get frustrated if you can’t make all the changes you want to make right away. Remember, you are modifying habits and making lifelong changes, one step at a time.

It’s also important to note that eating healthy doesn’t mean swearing off doughnuts or ice cream for life. There’s room for all types of food in a healthy eating plan—as long as the portions are reasonable and balanced by healthy choices.

Check out the following web sites to help you learn more about eating healthy:

www.mypyramid.gov
(United States Department of Agriculture)

www.eatright.org
(American Dietetic Association)

February, 2008

Q: I’d like to get in shape but I can’t afford a gym membership. What are some budget-friendly alternatives?

A: : You definitely don’t need to break the bank in order to be fit. Here are some low-cost ideas to help you get active on a budget:

Look for Free Activity Opportunities

There are many things you already do on a regular basis which can be modified to become part of your physical activity routine. For example:

• Walking: Look for chances to walk further than you normally do. Hop off the bus one stop early, take the stairs rather than the elevator, or go for a longer walk with the dog.
• Housework: Scrubbing the floor, mowing the lawn, and even weeding the garden can be counted, provided that you raise your heart rate while doing these activities.
• Play: Dancing at home, playing with kids, or heading over to a local park are all free ways to be active and have fun at the same time.

Make a Wise (and Affordable) Investment

• Hand-weights: Great for strength training your upper body
  • Available at Dick’s Sporting Goods, $12.99-$17.99 per set
• Resistance bands: Can be used to strengthen various muscle groups
  • Available at the Health and Wellness Resource Center (HWRC, UH 2C223), $10 each
• Jump rope: Excellent cardio activity
  • Available at Target, $9.99
• Workout videos: Feel like you’re at the gym in the comfort of your own living room!
  • Abs and Back video available at HWRC, $8
  • FREE workout videos available to check out at the Health and Wellness Resource Center (at the East Ann Arbor Health and Geriatric Center): www.med.umich.edu/mfit/herc

Get Creative

• Make-it-Yourself Weights: Everyday household items can serve as weights for your strength training routine. Try the following:
  • Canned food (makes great hand weights if you’re just starting out)
  • Milk jugs (fill with sand or water; you can increase the level as you get stronger)
  • 5- or 10-pound bags of potatoes, apples, etc. (add resistance to various exercises)

Shop Smarter

If you’re looking for a specific piece of equipment, it doesn’t hurt to shop around and find a better price! Try the following to help you save some cash:

• Buy it used: Check the paper, garage sales, or eBay for great deals on used equipment.
• Share your costs: Trade equipment or videos with a friend instead of buying new
• Avoid junk products: Be wary of products that promise miracle results. Stick with the basics and you won’t get suckered into buying that “vibration weight-loss belt” (which ends up collecting dust in a closet).

Source: www.mayoclinic.com

January, 2008

Q: What is seasonal affective disorder and how is it treated?

A: Seasonal affective disorder (SAD) is a form of depression that affects some people during the winter months. SAD usually begins in the fall, lasts through the winter and lifts in the spring.

The cause of SAD is unclear. There are several theories about hormone and brain patterns and the amount of sunlight received through the eyes and skin. To date, no theory fully explains SAD.

The symptoms of SAD are more specific and somewhat different from other forms of depression.

If you have SAD, during the winter months, you may:

• Lack interest in socializing or hobbies
• an increased appetite
• Crave starchy foods (like potatoes or bread)
• Oversleep or have trouble getting up in the morning
• Feel tired or irritable
• Lose interest in sex
• Have trouble concentrating
• Experience worse premenstrual symptoms (women)

Your healthcare provider can diagnose SAD based on a set of standards developed by the American Psychiatric Association. They can determine if you are suffering from depression and if this depression is a seasonal affective disorder. SAD can be treated with medication, counseling and/or light therapy. Your healthcare provider can help you decide which treatment for is right for you.

More about light therapy:

Research shows that light therapy can be an effective treatment for SAD. Light therapy involves exposure to a very bright light. This light can be purchased commercially and used at home.

Light therapy is best administered by a 10,000-lux light box. The box can have white fluorescent bulbs or full-spectrum bulbs. Full-spectrum models should include a screen to filter out ultraviolet (UV) rays.

Light therapy should begin in early autumn when the first symptoms of SAD appear and should continue until spring. The treatment involves sitting 2-3 feet away from the light box, but not looking directly at the light. While getting the treatment, it is safe to carry out normal activities such as reading or eating. Light therapy is thought to be most effective when performed for about 30-60 minutes, right after waking up.

Where to go for more information:

www.clevelandclinic.org/health/health-info/docs/1400/1484.asp?index=6412

Did you know?

You can try light therapy for free at MFit’s Stress-Free Zone, located in the Health and Wellness Resource Center (room 2C 223, University Hospital).

The Stress-Free Zone is open Mondays and Fridays from 9am-5pm and Wednesdays from noon-8pm.

Come try the SAD light therapy lamp, as well as the massaging chair, virtual vacation DVDs and much more!

For additional information, call the Health and Wellness Resource Center at (734) 936-8924.

December, 2007

Q: What is Laughter Yoga and what can it do for me?

A: Laughter Yoga combines the benefits of laughter and yoga breathing. It begins as simulated laughter that soon leads to spontaneous laughter.

Laughter is relaxing, great for the lungs and heart, reduces stress, and increases feelings of joy and wellness.

Children laugh an average of 400 times each day; adults laugh an average of 15 times each day. Try Laughter Yoga and return to laughter for improved well-being!

MFit is offering several Laughter Yoga classes starting in January. Sign up begins December 3rd. Don't miss out on the fun!

For more information about MFit Exercise and Relaxation classes, visit www.med.umich.edu/mfit/employee/classes.htm

For more information on Laughter Yoga, visit www.yogalaff.com

CNN video on the origins of Laughter Yoga: www.youtube.com/watch?v=0eB3ISAYE-I

November, 2007

Q: I've been hearing lots of bad things about high-fructose corn syrup in foods. What is it?

A: High-fructose corn syrup is a sweetener and preservative used in many processed foods. It is made by changing the sugar in cornstarch to fructose - another form of sugar.

High-fructose corn syrup extends the shelf life of foods and is sweeter and cheaper than sugar. For these reasons, it has become a popular ingredient in many sodas, fruit-flavored drinks and other processed foods. Check your food labels. You may be surprised by how many foods contain high-fructose corn syrup.

Some nutrition experts blame increased consumption of high-fructose corn syrup for the growing obesity problem. One theory is that fructose is more readily converted to fat by your liver than is sucrose, increasing the levels of fat in your bloodstream. But this hasn't been proved.

In addition, animal studies have shown a link between increased consumption of high-fructose corn syrup and adverse health effects, such as diabetes and high cholesterol. However, the evidence is not as clear in human studies.

Despite the lack of clarity in research, the fact remains that Americans consume large quantities of high-fructose corn syrup in the form of soft drinks, fruit-flavored beverages and other processed foods. These types of foods are often high in calories and low in nutritional value. This fact alone is reason to be cautious about foods containing high-fructose corn syrup.

To reduce high-fructose corn syrup in your diet, read food labels. Avoid or limit foods that contain high-fructose corn syrup. Some other easy tips for cutting back on high-fructose corn syrup include:

• Choose fresh fruit instead of fruit juices. Even 100 percent fruit juice has a high concentration of sugar.
• Choose fruit canned in its own juices instead of heavy syrup.
• Cut back on soda or switch to diet soda.

Source: Mayo Foundation for Medical Education and Research

October, 2007

Q: What can you tell me about the recently approved over-the-counter diet pill, Alli?

A: In June, Alli (pronounced ally) became the first Food and Drug Administration- approved over-the-counter diet pill. It is a half-strength version of the prescription weight-loss drug Xenical (Orlistat). For best results, Alli should be taken before every meal that contains fat. It works by decreasing the amount of fat absorbed by the gastrointestinal tract during the digestive process. Research has shown that when individuals used Alli in combination with diet and exercise they lost up to 50 percent more weight on average than if they had only dieted and exercised. For example, if you would normally lose 8 pounds over a six-week period, taking Alli may help you lose approximately 12 pounds over that same period of time.

As with any drug, Alli has several documented side-effects including excessive flatulence with an oily discharge, frequent and difficult-to-control bowel movements, and loose stools. These side-effects appear to be related to your diet. If you consume too much fat after taking Alli, you will be more likely to experience the unpleasant side-effects associated with its use. (Note: The Alli starter kits recommend that users consume a low-fat, reduced-calorie diet of meals containing no more than 15 grams of fat.) Those individuals hailing Alli as the next magic bullet for weight loss should bear in mind that most weight-loss experts contend that without the contributory effects of diet and exercise, Alli's beneficial weight-loss effects will be very limited. Simply taking the pill without altering one's lifestyle (i.e., exercising regularly and adhering to a low-fat, reduced-calorie diet) will produce little or no noticeable results. Again, in the words of noted economist Adam Smith, "There's no such thing as a free lunch."

Source: Dr. Cedric X. Bryant, ACE's Chief Science Officer; ACE FitnessMatters, Sep/Oct 2007.

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