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“Bad” Behaviors…That Are Actually Good For You

From that fantastic ‘zine Women’s Health, six activities that we think are bad for us…but actually can be good. Read on!

Scientists have already given their blessings to guilty pleasures such as nibbling chocolate (it’s high in antioxidants) and sipping wine (red vino is heart-healthy). Now, studies are finding upsides to other so-called bad behaviors. Some things—like smoking or an addiction to cookies ‘n’ cream—we’d never endorse, but these six naughty habits can feel good and be good for you.

Getting Pissed Off

A little anger may be a tonic for both your mind and body. For example, new studies suggest that riled-up people make better decisions. And researchers at Carnegie Mellon University found that anger—as opposed to fear or anxiety—can prompt your brain to release less cortisol, the powerful stress hormone linked to problems like obesity, bone loss, and heart disease. “Traditionally, it has been difficult for women to express anger effectively, because we’re ‘supposed’ to act nurturing and sensitive,” says Julie K. Norem, Ph.D., author of The Positive Power of Negative Thinking. So let your ire out. Just don’t go overboard; chronic rage is unproductive.

Downing Coffee

Coffee’s most exalted attribute—energy-boosting caffeine—has nothing on its real health superpowers. Studies show that drinking daily joe may minimize your risk for Parkinson’s disease, cancer, and type 2 diabetes. Why? Most chronic diseases are related to inflammation, and coffee is chock-full of anti-inflammatory compounds, says Shelley McGuire, Ph.D., an associate professor of nutrition at Washington State University. Coffee also has more antioxidants than almost any other food. Sip one to three high-octane or decaf cups a day, but make sure you steer clear of fat traps such as whipped-cream-topped lattes. “If you’re piling on calories,” warns McGuire, “you’re probably wiping out the benefits.”

Being A Slob

Messy women everywhere cheered when a British study found that an unmade bed could nix in-house allergens (turns out, tucked-in sheets can offer dust mites a covered breeding area). But here’s even more encouraging news for the not-so-tidy: Environmental and internal medicine expert Kenneth Rosenman, M.D., says you should focus on keeping your home reasonably clean, not entirely pristine. “The huge push to disinfect our homes isn’t healthy,” he explains. “A little messiness is OK.” Zapping every germ around—including the harmless ones—can clear the way for more serious or resistant strains. Plus, certain household disinfectant sprays and air fresheners release chemicals that can heighten asthma risk. Skip spray cleaners in favor of environmentally friendly pourable ones—and don’t forget that a simple clean damp cloth can do wonders.

Drinking Beer

Go ahead, crack open that brewski: Research indicates that beer could be an even better heart-disease fighter than red wine, says Charles Bamforth, Ph.D., a professor of food science and technology at the University of California at Davis. The refreshing stuff is made with malted barley, which happens to contain the same heart-protecting antioxidants that give red wine its good name. But beer also packs high levels of vitamin B6, which keeps our bodies from building up homocysteine, a chemical linked to increased coronary risk. And your whole body gets a boost in the form of silica, a compound that helps strengthen bones. Bamforth suggests sticking to one beer a day. Look for brews made with ample pale malt and hops (i.e., pale ales), which are especially rich in silica.

Surfing The Internet

All that online shopping may yield more than a fab pair of heels. A new study at the University of California at Los Angeles found that just one week of frequent Web browsing can fire up your brain’s complex-reasoning hubs. “Time online may improve your ability to make decisions,” says study coauthor and psychiatrist Gary Small, M.D. It’s possible that the more we surf, the more efficient our brains can become at strategizing, he explains. “It’s like going to the gym. After a while, you can lift more weight with less effort.” But scientists aren’t giving i-geeks free license to click around all day and night. Take regular breaks and, adds Small, be sure to socialize with actual humans.

Chewing Gum

We hate to burst the bubble of etiquette watchers, but recent research shows that chomping on gum—ever so politely, of course—can improve both short-and longterm memory (scientists are still figuring out exactly why). And chewing the stuff might also help you slim down, according to new research from the University of Rhode Island. Animal research suggests that frequent chewing can stimulate the brain’s satiety center, which is responsible for making us feel full, says lead study author Kathleen Melanson, Ph.D., R.D. (Bonus: Her subjects also had higher energy levels.) Go with a stick of the sugar-free kind.

Running? Here’s REALLY Why…

The gurus of fit, healthy living at Women’s Health may have their own scientifically-proven, well-researched, brilliant reasons for running. For most of us runners though, the reasons are much less scientific, poorly-researched, totally unfounded, and absolutely infinite. I’ve been a runner since I was twelve years old, competing on the high school cross-country team as a middle-schooler. Since then I’ve completed two full marathons and two half marathons, about half a dozen BolderBoulders, and countless Jingle Bell Runs, Turkey Trots and other 5k and 10k races. These are some of MY top reasons for running:

1. It’s the ultimate “me time”. I wear an iPod when I run, and I tune the world out. That’s not to say you need tunes to rev your running spirit; that’s just my thing. But when it’s just me and my gear and the sidewalk/asphalt/trail or even the dreaded treadmill, life sorts itself out. Things get calmer, cooler. My head spins a little less, my thoughts have fewer cobwebs and the dust bunnies are chased out by the vacuum of the steady pace and rhythmic feel of my body moving, working, building, energizing, healthifying. (Yes, it’s a word. I just made it one.)
2. I HAVE AWESOME GEAR. This is going to sound crazy, but I’ve spent countless hours in uncomfortable clothing while running and I love what I’ve got going for me now: it all works together beautifully, and  while it’s no doubt the biggest investment I make in running, it’s also by far the most worthwhile. Having great gear makes me feel like I can take on the world. So with my Mizuno Wave Rider kicks, my awesome Lin Silkeez running socks, my Race Ready running shorts (which I love because they have tons of pockets…for EVERYTHING!), some tech tee or singlet or top from a race I’ve run before, my iPod and my Oakley Minute sunglasses or my Petzl headlamp (depending on when I get to run) on, I feel great. If the sun’s out (I do quite a few runs by headlamp in the wee hours of the morning due to my work schedule) I slather up with Neutrogena 70+ Ultimate Sport sunscreen 20 minutes before I head out.
3. I can treat myself later. Eating healthfully is smart and necessary for runners (and everyone, incidentally), but being able to indulge in a cookie or two at lunch or a brownie after dinner because I’ve done my daily workout makes the reward all that much sweeter. (And I have to say, my all-time fave is Glenny’s 100-Calorie Peanut Butter Brownies.)
4. Watching the sunrise is like a daily miracle. If anyone ever told me I’d be getting up at 4:00 a.m. to run in order to prepare for a half marathon a month from now and a full marathon one month later, I’d tell them they’re off their rocker. But I manage my runs so that I am at the top of this little trail in West Boulder that connects the neighborhoods and is the perfect place to slow down the pace for a few seconds and watch the glittering clouds turn to red-gold shimmer as the sun peeks over the horizon. Good morning!
5. I sleep better, I eat better, I feel better. I’ve been an insomniac my whole life, but running regularly helps me get to sleep and stay asleep. My body demands good food, so I give it good food: lots of veggies, whole grains, lean protein, and occasional treats, of course. I feel healthful, fit and wholly better at work, while doing other sports, and just being me.

So, those are probably my top five. What are yours? I’d love to hear back from you!

Running? What? Here’s WHY…

Me! No, really, this is this post’s author running around mile 9 of the Denver Half Marathon last year. This year I’m taking on the full! As you can see I’m working hard, but loving it! And it couldn’t have been a more beautiful day for a race through Colorado’s gorgeous capital city, near my hometown. (Photo Credit: Jeremy Baggs)

OK I swear, this isn’t just shameless self-promotion of one of my favorite and easily cheapest sport (compared to what I shell out for rock climbing and circus arts, running costs nest-to-nothing): this is all straight from the geniuses at Women’s Health mag. Check it out!

“6 Reasons To Start Running”

Though running may not cure everything, it’s been linked to all sorts of health benefits, emotional perks, and even disease prevention.

Here, six reasons to hit the road or hop on the treadmill during your next lunch break.

1. It’s so easy

True, some high-tech gear will make your run more fun, but really, all you need is a good pair of shoes, and a supportive sports bra. It couldn’t be simpler.

And everyone knows how to run. You may not have perfect form yet, but you already know how to place one foot in front of the other and settle into a comfortable pace.

No new skills to master, no equipment to buy–just get out there and run. If you’ve never laced up before, be sure to check out our run/walk plan to injury-proof your transition into running.

2. Yet so hard

No other exercise matches running for its ability to soak that sports bra. The stair-stepper, bike, and other gym staples work you hard, but running blasts the most calories: In a study done by the Medical College of Wisconsin and the VA Medical Center, the treadmill (used at a “hard” exertion level) torched an average of 705-865 calories in an hour. The stair-stepper (637-746), rower (606-739), cross-country ski machine (595-678) and stationary bike (498-604) were all lower in overall caloric burn.

Running also gives your ticker a world-class workout. When your legs hit their stride they squeeze blood toward your heart, which in turn forces it to pump the blood right back. The faster you run, the harder your heart works and the stronger it gets.

3. Your knees will thank you

Contrary to what your mom says, running doesn’t wreck your joints. Osteoarthritis (the most common type of arthritis), occurs when joint-cushioning cartilage starts to break down. The biggest osteoarthritis risk factor besides age? Body weight. A National Health and Nutrition Examination Survey found that obese women had nearly four times the risk of knee osteoarthritis than non-obese women; for men, it was five times the risk. Runners are much more likely to be at a normal weight than members of the sedentary population, significantly decreasing their risk of osteoarthritis.

It goes further than just the benefits of weight loss, too. Running bolsters your cartilage by increasing oxygen flow and flushing out toxins, and by strengthening the ligaments around your joints. Hitting the trail also gives your bones a boost, helping to prevent osteoporosis.

Though it’s important to treat all running injuries and to replace your shoes often, in the end, running will build your joints up, not tear them down.

4. You’ll stress less

Runners can provide tons of anecdotes about the stress-busting powers of their regular jog. “Nothing beats that feeling when you settle into a strong stride with a powerful rhythm,” says Brooke Stevens, a four-time NYC marathoner, “The tension in my neck, back, and shoulders starts to loosen up, and I can think more clearly too.”

Many women swear they work out all of their problems on the road, and there’s research on exercise to back them up. The University of Georgia Department of Exercise induced anxiety (no worries, it was with caffeine pills) on subjects and then tested their physiological and mood symptoms after either resting for an hour or exercising for that hour. The exercise (in this case, on a stationary bike), was three times more effective at reducing anxiety.

Running is even used by mental health experts to help treat clinical depression and other psychological disorders such as drug and alcohol addiction.

5. It can prevent disease

Most experts agree that regular exercise reduces the risk of many kinds of cancer, including some of the scariest: colon, breast, endometrial, and lung. One recent study in the British Journal of Cancer calculated that the “most active” (e.g. walked briskly 5-6 hours/week) people were 24 percent less likely to develop colon cancer than the “least active” people (e.g. 30 minutes of walking/week). In a study by the National Cancer Institute, women of a normal weight who reported the highest levels of “vigorous activity” (running, tennis, aerobics) had about a 30 percent lower risk of breast cancer when compared with women who did no vigorous activity. Becoming a regular runner may help you cancer-proof your life.

Joggers also have a leg up against heart disease, stroke, and diabetes, and running has been shown to lower blood pressure, raise good cholesterol, and boost immunity to colds and other viruses.

Your time on the treadmill can even prevent vision loss, it seems. Two studies from the U.S. Department of Energy’s Lawrence Berkeley National Laboratory have found that running reduced the risk of age-related macular degeneration and cataracts.

6. You’ll probably live longer

In perhaps the most surprising study done on the health benefits of running, a team at the Stanford University School of Medicine studied 538 runners and 423 healthy non-runners from 1984 until 2005. All of the subjects were over 50 and were asked to take a disability questionnaire each year measuring simple tasks like cutting meat, shampooing hair, and opening a milk carton.

Every year, the disability levels were significantly lower in the group of runners than in the non-runners, and they became more different as both groups aged.

Even more interesting (though admittedly morbid)? At the end of the study, 85% of the runners were still alive, while only 66% of the non-runners were.

Based on the info gathered during the 21 years, the researchers concluded that regular exercise could reduce both disability and risk of death by increasing cardio fitness and bone mass, lowering inflammation, improving response to vaccination, and improving thinking, learning, and memory functions. We say, is that all?

30 Calories or Fewer…in an Entree?!?!?!

How does chicken stuffed with creamy feta cheese and the rich, decadent flavors of fresh olives sound to you? What about genuine mouth-watering Italian-style meat loaf, tangy with spices and bursting with flavor? Or a deliciously gooey, spicy and filling sausage and cheese casserole…all for under 300 calories?

From an awesome article featured on myrecipes.com, fantastic cuisine that’s delicious, nutritious, and weighs in at under 300 calories each. Each recipe looks like a dieter’s fantasy and is as wholly delicious as it is low in calories…perhaps they’re more like a dream come true! So click here to check out the amazing recipes described above as well as a Southwestern Omelet, Smoked Chicken With Roasted Red-Pepper Sauce, Tandoori Chicken, Mediterranean Chicken and Vegetable Kebabs, Polenta Lasagna, Shepherd’s Pie and much, much more! Even better: the breakfast recipes only have 250 calories or less per serving! Dig in!

Ultimate Flat-Belly Foods!

Women’s Health brings us the best foods to eat for a flat belly! Read on…

Berries: You probably know that fiber is the magic bullet of weight loss. It keeps you satisfied throughout the day — and away from the fridge. But you may not know that berries are an excellent roughage source. Raspberries are the fiber queens with 8 grams per cup. Blackberries come in a close second with 7.4 grams, and blueberries have 3.5 grams.

Turkey: This clucker has the fewest calories per ounce of any animal protein. Like dairy, it contains the amino acid leucine, which may play a role in preserving muscle mass during weight loss, keeping metabolism running at full speed. Protein is also more satiating than fat or carbs — so you’re less likely to overeat.

Enova Oil: Enova — made from soy and canola oils — is made of diglycerides, a type of fat that’s metabolized differently from triglycerides (found in other oils — even olive) and so not stored as fat as easily. In a study in the American Journal of Clinical Nutrition, dieters who used Enova lost more weight than those who used other oils.

Peanuts: Ironically, this elephant favorite fights weight gain, slows rises in blood sugar, and curbs hunger. One study from Purdue University found that individuals who added 500 calories of peanuts to their diets for 3 weeks experienced almost no change in body weight and a 24 percent drop in triglycerides — blood fats associated with heart disease. Researcher Rick Mattes, Ph.D., says peanuts’ satiating power helps people eat less overall.

Low-Fat Yogurt: Plain, low-fat yogurt is one of the best sources of calcium — a mineral that may fight fat. According to Michael B. Zemel, Ph.D., director of the Nutrition Institute at the of Tennessee, not getting enough calcium triggers the release of calcitriol, a hormone that causes us to store fat, whereas meeting our daily calcium needs helps us burn fat more efficiently. Like turkey, yogurt and other dairy foods are leading sources of leucine, which also helps fight fat.

Breakfast Cereal: By boosting fiber and providing fewer calories from fat than other popular breakfasts (bacon and eggs, anyone?), ready-to-eat cereal can help you fill up — and slim down. Study from the Journal of the American Dietetic Association found that women who ate cereal were 30 percent less likely to be overweight than those who ate other breakfast foods. To get the most bang for your breakfast buck, choose fiber-rich (aim for 5 grams per serving), low-fat cereals like Kashi Heart to Heart.

So, What’s The Point?

Okay, you’re thinking, reading this blog for the past few days, I get it. Eating disorders are bad. Dieting healthfully is good. I’m trying to do the latter. So why shove all of this in my face?

Quite simply, the line between a diet and a disorder is a fine one, and I wanted to point that out. Also, the pro-ana and pro-mia websites that have been cropping up have me spooked: I think they should be in the same genre as kiddie porn: illegal and inaccessible without severe criminal penalties. Those afflicted with eating disorders need help on resolving them, not help on how to do them better!!!

So, my thought for today is: keep an open mind, and keep a good sense of humor. The weight isn’t going to come flying off and if it does, it’ll be temporary. Setbacks are normal. People cave. Diets are miserable, and I personally think the best way to diet is not to “diet”, but to make genuinely healthy decisions. In doing so, you can never go wrong.

Finally, I have proof positive that the pro-ana and pro-mia ideal that “nothing tastes as good as thin feels” is dead wrong. Having just plowed through enough Glacier Ice Cream to equal about four extra hours running and climbing this weekend, I know what tastes better than “thin” feels. I know how I’ll make up for it. And I know how I’ll stay on track with my diet, healthy, happy and perhaps a little overweight, but not enough so to have registered for a half-marathon in September and a full marathon in October. Impressed? Never forget that you can do it too.

Eating Disorders: A Closer Look

We know that anorexia and bulimia are eating disorders and unhealthy ways of viewing our bodies. But why? Sometimes knowing the why behind the reasoning helps to make the most sense.

Often, the media are, to some degree or another, responsible (and havem to their cfredit, taken responsibility):

• The average US resident is exposed to approximately 5,000 advertising messages a day (Alfreiter, Elzinga & Gordon, 2003).
• According to a recent survey of adolescent girls, their main source of information about women’s health issues comes from the media (Commonwealth Fund, 1997).
• Researchers estimate that 60% of Caucasian middle school girls read at least one fashion magazine regularly (Levine, 1997).
• Another study of mass media magazines discovered that women’s magazines had 10.5 times more advertisements and articles promoting weight loss than men’s magazines did (as cited in Guillen & Barr, 1994).
• A study of one teen adolescent magazine over the course of 20 years found that in articles about fitness or exercise plans, 74% cited “to become more attractive” as a reason to start exercising and 51% noted the need to lose weight or burn calories (Guillen & Barr, 1994).
• The average young adolescent watches 3-4 hours of TV per day (Levine, 1997).
• A study of 4,294 network television commercials revealed that 1 out of every 3.8 commercials send some sort of “attractiveness message,” telling viewers what is or is not attractive (as cited in Myers et al., 1992). These researchers estimate that the average adolescent sees over 5,260 “attractiveness messages” per year.

But all eating disorders arise from a panoply of “issues” that can also include:

Psychological Factors that can Contribute to Eating Disorders:

• Low self-esteem
• Feelings of inadequacy or lack of control in life
• Depression, anxiety, anger, or loneliness
• Interpersonal Factors that can Contribute to Eating Disorders:
• Troubled personal relationships
• Difficulty expressing emotions and feelings
• History of being teased or ridiculed based on size or weight
• History of physical or sexual abuse

Social Factors that can Contribute to Eating Disorders:

• Cultural pressures that glorify “thinness” and place value on obtaining the “perfect body”
• Narrow definitions of beauty that include only women and men of specific body weights and shapes
• Cultural norms that value people on the basis of physical appearance and not inner qualities and strengths

Biological Factors that can Contribute to Eating Disorders:

• Scientists are still researching possible biochemical or biological causes of eating disorders. In some individuals with eating disorders, certain chemicals in the brain that control hunger, appetite, and digestion have been found to be unbalanced. The exact meaning and implications of these imbalances remains under investigation.
• Eating disorders often run in families. Current research is indicates that there are significant genetic contributions to eating disorders.
• Eating disorders are complex conditions that can arise from a variety of potential causes. Once started, however, they can create a self-perpetuating cycle of physical and emotional destruction. All eating disorders require professional help.

Thanks to the National Eating Disorders website for their incredibly helpful information.

Affirmations

“Affirmations” are just what they say they are: inspiring ideals to help us achieve our goals in life: in dieting, nutrition, exercise, you name it. Best of all, they’re pro-healthy. For now, we’ll stick to these focused on diet, nutrition and exercise (The ones in green are personal faves):

• I know Rome wasn’t built in a day and a healthy body is going to take time as well. From now on, every ‘brick’ that I place in terms of correct nutrition and exercise will help lay the strong foundations for a better life.
• I am going to get into shape and eat more healthy foods because I want to, not because anyone else thinks I should.
• By looking after my body through sensible exercise and eating, I’m showing that I love and respect myself. This will make every part of my life better.
• I will start to think positively because, without sound emotional fitness, I can never be truly fit. Firm your mind, and your legs, bum and tum will follow!
• Being fit and healthy will reduce my risk of illness and increase my energy levels. If I do this, I will look and feel better than ever.
• I can neutralize bad habits with good food, exercise, and healthy living.
• I am proud to reach out to my support network instead of leaning on food for comfort.
• I am losing weight for me because I love me.
• I set aside time just for me.
• My good health and productivity are the rewards for the nourishing foods I eat.
• Weight gain happens over time, so my weight loss equally requires time, patience, and lifestyle changes.
• I use self-care, not self-control.
• The more I take care of myself, the better I feel.
• I am firmly committed to staying active and healthy.
• I deserve a healthy body and mind.
• I feel healthier when I work out.
• Exercise is good for my heart, my lungs and my health.
• I look better when I exercise and it shows.
• I have more energy when I exercise.
• My family and I are both happier when I exercise.
• I get more done when I exercise.
• I enjoy looking better in my clothes when I exercise.
• I sleep much better when I exercise.
• My skin looks good when I exercise.
• I can handle life’s challenges when I exercise.
• My diet is easier to maintain when I exercise.

Pro-Ana? Pro-Mia? Anti-Healthy. Period.

Dieting to achieve healthful goals: a lower Body Mass Index (BMI), more strength, better endurance, more stamina, feeling better about yourself in your own clothes, enjoying the endorphins flow as you exercise …these are all great ideals to embrace. But what about following “ideals”:

“Nothing tastes as good as thin feels.”

“Ballerina? Or beanbag?”

“Eating is conforming.”

And my personal favorite: “When you start to get dizzy and weak, you’re almost there.”

These and other “pro-ana” and “pro-mia” (pro-anorexia and pro-bulimia) rallying cries have been popping up everywhere, as the movement to resolve anorexia and bulimia has taken a sudden and drastic tangent. These sites proffer advice and support for anorexics, bulimics and others with eating disorders…without addressing the simple truth that anorexia and bulimia and related disorders are just that…disorders!!!

Fight pro-ana and pro-mia culture by adhering to one of your own: health is beautiful. Strong is beautiful. No matter what my size, if I am active and strong and healthy, I am beautiful. Check in tomorrow for more.

MORE Snacks for Under 100 Calories!

Of course, the all-time snacking champions at Glenny’s know how to create quite a stir with their eyebrow-raising, OMG-I-can’t-believe-this-is-so-good delectable treats. So, a few more to consider…

Craving Salty, Sweet, Crunchy?

Glenny’s Low Fat Soy Crisps has something for just about everyone, from salt-and-peppery to garlic and onion to olive oil and feta to dreamy, deliciously decadent apple cinnamon and luscious carmamel. Invite your taste buds along for the ride of their lives.

Craving Sweet?

Glenny’s Organic Brown Rice Marshmallow Treats up the sweet factor by kicking in the wholesome grains with all-natural whole grain brown rice. 100% organic…100% Vegan…100% delicious!

Craving Potato Chips?

Try out a pack of Glenny’s Spud Delites, with all of the crunchy, delicious flavor you’ve come to expect from chips…without all the grease.

Craving Chocolate?

Have we got a brownie for you. Glenny’s 100 Calorie Brownies are temptingly moist, tender and chewy, with chocolaty goodness packed into every bite. Don’t deprive yourself…delight yourself with Glenny’s all-natural, 100% delicious, 100-calorie-or-fewer snacks.

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