That's Fit

Sometimes just the very thought of wanting to lose weight makes you even hungrier. If absence makes the heart grow fonder, it definitely makes the tummy hungrier! Here are some tips for curbing your appetite from the folks over at AOLHealth.

Battle of the beverages. Apparently folks consume more food when pairing wine than beer. I wonder if that holds true when you drink light beer ... Less feeling tastes great. Worth a try!

Go solo. While it can certainly be the social thing to do, eating socially can wreak havoc on your portion control. Add one person to your dining experience and you are likely to consume 35 percent more calories than when dining alone; add three people to your dining experience and you are likely to eat 75 percent more. Yikes!

Platters matter. According to studies on color and its effect on people, blue is a natural appetite suppressant. Eating on blue china with blue napkins may actually make you more mindful of your appetite.

Colorology. While we are talking color -- avoid eating in rooms that are red, yellow, or orange as these colors stimulate your appetite. Beige is definitely the way to go in the dining room.

Don't follow your nose. The saying is true ... your nose always knows. Just the smell of sweets can actually stimulate insulin secretion to trick the body into thinking it is hungry. Naughty little cupcakes!

See no evil. Ditto on the eyes. Those naughty cupcakes will also stimulate your appetite when you gaze at them.

Want more? Feast your eyes on these 38 tips!

Life Fit Chat with That's Fit Life Fit Expert Laura Lewis brings conversation provoking tidbits to your table, served up with a touch of spice! Byte-sized information that pack some punch, brought to you every Wednesday and Thursday!

In case you need another motivator to get yourself to exercise more, here ya go ... Recent studies link exercise to slow brain shrinkage in people with early Alzheimer's disease. While the studies are only preliminary, and the results do not indicate that participants who were more physically fit had less brain shrinkage than less-fit participants, it is certainly food for thought when determining whether not to blow off the gym.

Our brains require plenty of blood flow, which can be provided through regular aerobic activity. When our cardiovascular system is healthy, more blood travels to the brain bringing with it plenty of oxygen, vitamins, minerals, and glucose. Feeding the brain cells via increased blood flow from activity along with obtaining a nutrient-rich diet can result in more efficient brain functioning.

Another important aspect of keeping your brain healthy is avoiding as much toxins as possible. Smoking, air pollution, and a diet rich in processed foods all contribute to brain cell or neuron depletion. When toxins or free radicals are introduced to the brain, nerve cells oxidize and die off. A lack of aerobic exercise, stress depression, minimal mental and social stimulation, and a deficiency of certain nutrients might also lessen a person's thinking ability and neurological activity.

So ... keep your body fit to keep your brain fit!

With an estimated 10% of American men and women on some sort of pharmaceutical anti-depressant the question of whether or not these medications will have long-term negative side affects is certainly warranted. Recent studies suggest that one long-term effect of pharmaceutical anti-depressants is brittle bones and an increased chance of bone fractures. Not good news for the millions of aging Americans battling depression.

Leslie Spangler, a researcher at Group Health, a Seattle-based health plan researcher, found that post-menopausal women taking prescribed anti-depressants experience a significantly greater number of fractures to the spine, as well as to other bone fractures throughout the body. Spangler's research indicates that women are at a 30 percent greater risk of spinal fractures, and 20 percent greater risk of fracturing other bones.

Women taking anti-depressants need to be especially diligent in getting proper levels of calcium. In my book, 52 Ways To A Healthy You, I share with readers natural ways to maintain enough calcium through diet. Dairy products such as yogurt, acidolphilus, regular milk, and low-fat cheeses are excellent sources of calcium. But many people are not able to tolerate these foods. Fortunately, we can get calcium in other foods that few people think of as "high-calcium" foods. Canned salmon and sardines, collard greens, mustard and turnip greens, broccli, kale, soybeans, tofu, almonds, oysters, clams and shrimp are all excellent non-dairy alternatives for obtaining adequate amounts of calcium.

We all know an older man or woman who is just so great looking "for their age," and we long to feel assured that we will be that fabulous in our sixties and seventies. The key to looking great later is taking care of ourselves now.

Age With Grace Tips

1. Get To I Do. According to a study in the Journal of Epidemiology and Community Health married people live longer lives than their single counterparts. While longevity increased amongst widowed and divorced people, the study indicated that the longevity of the marriage does have a significant impact on the longevity of life.
   
2. Laughter As The Best Medicine. It has been said over and over, and it is true ... laughter truly is the best medicine. Laughter strengthens the immune system, lowers blood sugar levels in diabetics, increases oxygen in the body, and enhances relaxation and sleep. According to the University of Maryland Medical Center, average blood flow can increase by as much as 22 percent while laughing; whereas the body experiences a decrease in blood flow by 35 percent during times of mental stress and anguish.
3. Furry Friends. The companionship of an animal provides more than just a constant friend. Caring for a pet can reduce stress, lower cholesterol, and decrease blood pressure. People who own dogs are also more likely to exercise outdoors with their pet.
   
4. Mental Agility. Mental stimulation is essential for maintaining healthy cognitive brain functions. According to Neurology Online, deliberate mental stimulation such as crossword puzzles, playing chess, learning new concepts and theories, etc., reduces the risk of mild cognitive impairment, as well as reduces the risk of Alzheimer's by as much as 2.6 percent as compared to people who are not cognitively active.
   

Check out AOL Health for more helpful tips on being all you can be at any age.

If you are still caught up in the '90s mentality of low-fat dieting, new research suggests this is not a heart-healthy diet. As a matter of fact, there are many heart-health benefits of including vegetable oils and foods rich in omega-3 and omega-6 polyunsaturated fatty acids. So what does that mean? It means you should include foods such as soybean cooking oil, canola and flaxseed oils, walnuts, and fish such as salmon, tuna and sardines in your diet. A diet rich in omega-6 fatty acids (mainly linoleic acid) may also lower blood pressure. Linoleic acid is found in foods such soybean, safflower, sunflower and corn oils, tofu, nuts, and seeds.

Research conducted by Dr. Hannia Campos of Harvard School of Public Health in Boston found that participants in the study with the highest levels of alpha-linolenic acid in their body fat had a 59 percent lower risk heart attack. And the good news is that you do not have to make a dramatic shift in your diet in order to reap these healthful benefits. We only need about two teaspoons of soybean oil or canola oil, half a teaspoon of flaxseed oil, or six to 10 walnut halves each day to reap the benefits. And, an added benefit is that the good fat found in omega-3 and omega-6 polyunsaturated fatty acids also fills your tummy up faster which means you may also consume fewer calories throughout the day.

I like to start my day off with a heart healthy breakfast ... just toss a small handful of walnuts in your morning cereal and you are set!

Life Fit Chat with That's Fit Life Fit Expert Laura Lewis brings conversation provoking tidbits to your table, served up with a touch of spice! Byte-sized information that pack some punch, brought to you every Wednesday and Thursday!

Having a fit heart is essential to a fit life. Metabolic syndrome is a disorder that affects over 50 million Americans. People with metabolic syndrome have an increased risk of coronary heart disease and other cardiovascular diseases such as stroke and peripheral vascular disease, as well as type 2 diabetes. According to the American Heart Association, metabolic syndrome -- also know as insulin resistance syndrome -- is characterized by the following health issues:

• Abdominal obesity (excessive fat tissue in and around the abdomen)
• Atherogenic dyslipidemia (blood fat disorders - high triglycerides, low HDL cholesterol and high LDL cholesterol - that foster plaque buildups in artery walls)
• Elevated blood pressure
• Insulin resistance or glucose intolerance (the body can't properly use insulin or blood sugar)
• Prothrombotic state (e.g., high fibrinogen or plasminogen activator inhibitor–1 in the blood)
• Proinflammatory state (e.g., elevated C-reactive protein in the blood)

The predominant risk factors for metabolic syndrome seems to be an excess of fat in the abdominal area, as well as a resistance to insulin -- a generalized metabolic disorder that prevents the body from efficiently metabolizing sugar. A new study in American Heart Association's journal, Circulation, claims that intense interval training is super for reversing this life-threatening disease.

The study, which involved 32 patients, measured the results of equal amounts of either aerobic interval training or continuous moderate exercise three times weekly for 16 weeks. Participants experienced a decrease in symptoms associated with metabolic syndrome, as well as an increase in maximal oxygen uptake leading investigators to conclude, "We propose that high-intensity exercise training programs may yield more favorable results than programs with low to moderate intensities."

Does your bedroom romance sometimes feel more like a workout than a make-out? Ya know ladies, men rely on us for feedback, and when we don't provide that we can set ourselves ... and our guys ... up for some less than fantastic lovin'. Fortunately, the well-respected WebMD invited two acclaimed sex educators, Tristan Taormino and Lou Paget, to share the most common sex mistakes men make with women. Drum roll please ...

1. This worked with the last girl so ... Just like you guys, no two women have the same physical, or physiological, make up. What made your last lover over the moon crazy for you may not make the next all that crazy. Taormino explains, "You develop a repertoire as you mature sexually, but you should never assume that what worked for the last person is going to work for this person." The same is true for sexual predilections as for relationships. Some women become attached after the first sexual encounter while others are perfectly happy with no-strings-attached sex. Pay attention to the subtle cues your partner is sending.
   
2. You got all the goods ... While our egos -- both men's and women's -- want to believe that we are all our partner needs, the reality is some times some battery operated assistance is needed. Some women can climax within seconds of penetration while others need the RPMs only one thing can provide. Rather than taking that as a slant to your manhood, allow yourself to pleasure your partner in what ever way pleases her. Taormino urges men to consider the vibrator as an assistant rather than as a replacement. Taormino explains, "While you're doing one thing, or two things, the vibrator can be doing something else."
3. You know how she feels ... Trust me on this guys ... sex does not feel the same for women as it does for men. Paget claims that there is a a "huge disconnect" between men and women in the ways that sex feels good. She says, "When a man has intercourse with a woman, and his penis goes into her body, that sensation is so off the charts for most men, they cannot imagine that it isn't feeling the same way for her." The reality is that the vagina is less sensitive than the outer parts of the body for most women. And, because some men are larger than the space they occupy inside a woman, the woman may need to re-acclimate herself with each sexual encounter. Paget goes on to say that if a man's penis is too long, deep thrusting can feel like a kick in the stomach ... over and over again. Again, follow your partner's cues, and let her guide you and follow her lead.
   

Life is too short not to be fully "turned on." The Daily Turn On! energizes all aspects of "you." Every Monday The Daily Turn On! with That's Fit Life Fit expert Laura Lewis will provide you with ideas and tips to awaken your mind, your body and your life as you journey through each day of the week! Check in each Monday to get your tip for Turning On every day of your life.

There is no doubt our economy is experiencing some form of a recession. While I am certainly not an economist, just about everyone I know is experiencing some form of a financial squeeze. With 62,000 Americans losing their job in June alone, and the cost of price ever increasing, chances are you may be feeling a little stressed out too. Stress management is one of the most important aspects of living a healthy and fit life. There are many things we can't control -- the economy, war, politics and all the domino effects they have on our lives. But there are things we can control such as our responses to external stimuli and how much we sleep. When life gets stressful, making sure to catch plenty of ZZZs becomes increasingly important.

Benefits of Sleep

1. Sleeping at least eight solid hours can reduce blood pressure and the elevated levels of stress hormones caused by external factors. Stress increases the body's natural rate of aging and degeneration of organs, cells and other body parts. Sleep helps to reverse these effects and encourages a state of relaxation.
2. Our bodies shift into repair mode while we sleep generating extra protein molecules that mend the body at a cellular level. Stress, pollutants, infection, sun exposure and other forms of cellular damage is repaired during our REM sleep.
   
3. Our cardiovascular system takes a "beating" when life gets stressful. Sleep helps to reduce the levels of stress and inflammation in the body. Inflammation in the cardio system can lead to heart disease. Sleep allows the cardiovascular system time to heal itself while also keeping blood pressure and cholesterol levels lower.
4. Sleep also assists in regulating the hormones that affect and control our appetite. When we do not get enough sleep, our normal hormone balances are interrupted and our appetite increases. Our bodies begin to crave high-calorie foods in order to maintain sufficient energy. Sleeping well is one of the first steps towards eating well.
   

When life gets stressful, remember to take extra care of your mind, your body, and your spirit. Sometimes the best thing we can do is to simply close our eyes!

Dear Laura:

I suffer from anxiety. It prevents me from relaxing, and I am in a constant state of worry. I recently read that "magic mushrooms" have been found to help cure people with my condition. I hate taking prescription drugs. What's the deal? It sounds like an an interesting alternative.

Signed,


Wound Up in Tulsa, Ok


Dear "Wound Up,"

Wow! Talk about a great question. A year and a half ago, you may recall reading about a short-term study performed in a controlled environment where test subjects with various emotional conditions such as anxiety and depression ingested mushrooms containing psilocybin. After two months, their conditions improved dramatically. More recently, researchers at John Hopkins followed up on the psychotropic mushroom study participants and found the beneficial effects long lasting.

Life Fit Chat with That's Fit Life Fit Expert Laura Lewis brings conversation provoking tidbits to your table, served up with a touch of spice! Byte-sized information that pack some punch, brought to you every Wednesday and Thursday!

According to the National Psoriasis Foundation, "Psoriasis [pronounced sore-EYE-ah-sis] is a noncontagious, lifelong skin disease. According to the National Institutes of Health, as many as 7.5 million Americans have psoriasis. The most common form, plaque [plak] psoriasis, appears as raised, red patches or lesions covered with a silvery white buildup of dead skin cells, called scale." There are several forms of treatment for psoriasis, but making some important lifestyle changes my provide some significant relief.

1. Pile on the produce. An Italian study suggests that people who eat a diet rich in antioxidants founds in foods such as carrots, tomatoes, fresh fruits, and green vegetables were less likely to acquire psoriasis, or have flare-ups than those whose diets were lacking in these antioxidant-rich foods. As a matter of fact, participants of the study who ate three or more servings of carrots a week reduced their risk of psoriasis by as much as 40%. Participants who ate seven or more servings of tomatoes a week reduced their risk by an astounding 60 percent; and those who had two servings a day of fresh fruits reduced their risk by 50 percent. Prevention recommends eating between five and nine servings of fruits and veggies each day.
   
2. Cut the vices. It should come as no surprise that a fitness blog would suggest snuffing out the smoking and drinking habit, but did you know these popular vices also contribute to psoriasis? Research shows a higher occurrence of psoriasis in alcoholics, and smokers are twice as likely develop psoriasis than non-smokers.
   
3. Enough is enough. Take control of your food intake. Kelly Coates, the patient education manager for the National Psoriasis Foundation, says, "There seems to be a connection between psoriasis and obesity." Maintaining a healthy weight is essential for reducing the risks of psoriasis, as well as the frequency of flare ups for folks who have the disease.
   

While changing one's lifestyle is never simple, sometimes it is essential to live your fullest and most fit life. If you have psoriasis, I would love to hear how you cope and what has helped you get relief.

Dear Laura,

I aspire to live a balanced healthy life. I am a successful 29 year old woman who has a wonderful career. I workout, I eat right, I have wonderful friends and am basically satisfied with my life.Yet, I want to get married, but I am afraid of being with the same person romantically for the rest of my life! I feel that it is not natural to just "be" with the same person "forever." As a matter of fact, I was reading that monogamy is not natural. This is a big issue for me. I want to live a really great life. What do you think?

Signed,

Kathy G, Plano, Texas


Dear Kathy,

What an interesting question. As you know I preach living a "balanced, happy, and healthy life." And since I have a science background, I love contemplating the research associated with this subject. Is it natural for humans to be monogamous? I can honestly say, I don't know. How can we explain all of the infidelity occurring in our society? What exactly is going on with that?

Life Fit Chat with That's Fit Life Fit Expert Laura Lewis brings conversation provoking tidbits to your table, served up with a touch of spice! Byte-sized information that pack some punch, brought to you every Wednesday and Thursday!

Wow ... this is a pretty intense headline ... Lack of vitamin D linked to deaths. In my book, 52 Ways To A Healthy You, I dedicate my first chapter to the powerful health benefits of this essential vitamin. So, when this headline showed up on CNN, I took notice.

Recent studies link low vitamin D levels with deaths from heart disease and other causes, giving even more evidence that the "sunshine" vitamin is indeed essential to good health. Research shows that patients with the lowest levels of vitamin D in their blood were more than two times more likely to die in the next eight years and most specifically more likely to die from heart-related illness. How much should you take? During months with less sunshine, optimal levels of 1,000 to 3,000 IU's has been recommended to reap optimal health benefits as opposed to the minimum requirement of 400 IUs.

One of vitamin D's most important functions is the regulation of calcium absorption and metabolism. Without sufficient vitamin D, even if there exists sufficient dietary calcium, it cannot be properly absorbed and metabolized. Beyond calcium metabolism, vitamin D is also recognized as critical to a number of other body systems. A deficiency may be associated with chronic diseases such as common cancers (ovarian, breast, prostate, colon, kidney, and pancreas); autoimmune diseases such as type 1 diabetes and multiple sclerosis; as well as cardiovascular heart disease, depression, and decreased muscles strength.

Life is too short not to be fully "turned on." The Daily Turn On! energizes all aspects of "you." Every Monday The Daily Turn On! with That's Fit Life Fit expert Laura Lewis will provide you with ideas and tips to awaken your mind, your body and your life as you journey through each day of the week! Check in each Monday to get your tip for Turning On every day of your life.

While we all know our brain is a muscle, we rarely think about the fact that it needs to be exercised just like every other muscle in our body if we want it to perform at its optimal level and maintain youthful health. Dr. Elkhonon Goldberg, a clinical professor of neurology at New York University School of Medicine and the co-founder of SharpBrains explains, "Exercising our brains systematically is as important as exercising our bodies," states Goldberg. He goes on to explain that the more we use our brain the more it continues to grow and expand it in functionality.

Leading scientists, such as Dr. Joe Dispenza -- author of Evolve Your Brain -- emphasizes the importance of learning something new each and every day. Just like our gym workouts, we want to continuously exercise the brain in new ways. From large tasks such as taking on the challenge of learning a new language or instrument to simple tasks like learning a word of the day, working out riddles, crossword puzzles or even video games, our brains require new stimuli in order to continue evolving.

Keep your brain and body in tip top shape by incorporating new and challenging exercises into your physical and mental workouts. If you typically run, take up yoga. If your usual routine involves a spin class switch over to an intense kick-boxing class. Optimize your workouts so they do double duty. Squeeze your muscles from head to toe!