Running High!

I've recently taken up running (which I've always hated) so I was really excited to read this next report.

Apparently runners high, the euphoria that runners feel after a good long jog, really exists.

Researchers in Germany have reported that running elicits a flood of endorphins in the brain. The endorphins are associated with mood changes, and the more endorphins a runner's body pumps out, the better the runner feels.

Bare in mind, that to get a really good "high" most runners had to jog for at least 2 hours, but until I can work up to that length, I will have to settle for a feeling of mild euphoria.

Why Does Cardio Make Sense?

I'm a big believer in weight-training. Not only does it build muscle, but it also builds bone strength and helps burn fat, but new studies are casting doubt on the fat-burning benefits of weight training alone.

While it's true that increased muscle in your body will help you burn more calories at rest, the difference is pretty minimal. For each pound of muscle you gain, you burn between 30-50 calories more per day. We're talking about a tablespoon of salad dressing.

Weight training is also touted to have great after-burn effects. That is, it keeps your metabolism revved up longer than if you were to do cardio. This however, is based on you working at 75% of your maximum heart rate for a prolonged time, and few people weight train at that intensity.

Finally, if you're looking to burn calories, studies have shown that high intensity cardio (running an 8 minute mile, etc.) burns twice as many calories as vigorous weight lifting.

So if you're looking to lose weight, you definitely need to incorporate cardio into your routine. That being said, cardio alone will not give you the benefits of stronger bones and increased strength, not to mention a toned body.

I guess the moral of this story, as always, is that you should incorporate both cardio and weights in your workout for the best overall benefits.

Potatoes ... Really?

Potatoes are my favourite food. I love them baked, fried, roasted, you name it. And when I cut carbs, they are the one food I crave and find difficult to resist. That's why I nearly danced with joy when I red the following findings in the American Dietetic Association's Guide to Better Digestion."

The author's of the guide conclude that potatoes, corn and rice contain resistant starch, a unique kind of fiber that has incredible health and weight loss benefits.

Resistant starch is a type of dietary fiber found in many carbohydrate-rich foods, particularly when these foods are cooled. It resists digestion in the body, increases your body's ability to burn fat and also fills you up and reduces overall hunger. If that weren't enough, and believe me it is, studies show that it also improves blood sugar control, boosts immunity and could even reduce the risk of cancer.

Resistant starch is bulky, which makes you feel full, and because it can't be digested, it never enters the bloodstream. Without going into too much science, studies found that replacing just 5.4% of total carbs with resistant carbs creates a 20-30% increase in fat burning after a meal.

HOW TO GET THE BEST BENEFITS

Add approximately 1/2 to 1 cup of cooled resistant starch-rich food to your day. Make sure the starchy food is cool because the resistant starch is created after it is cooked and then cooled.

Some suggested foods include potato or yam salad, brown rice sushi or corn (in taco salad, burritos or quesadillas).

I'm going to bake (and cool) a potato right now!

Hollywood Diet Surprises

It's no surprise to read that a lot of A-list celebrities do some pretty unhealthy things to their bodies in their quest to fit into that coveted size 0, but recently I've read a couple of interesting (and fairly sane) tips that might work for you too.

Pass the Vinegar! Apparently a lot of supermodels eat greens doused in vinegar 20 minutes before dinner. Because Vinegar slows the glycemic effect of carbohydrates it makes you feel fuller, longer. If you're feeling full before you order a meal, you are less likely to order the 16-ounce steak with fries!

Pocket-size breath strips. The breath strips, or a mint-flavoured gum will keep you from eating dessert, even if you're hungry. Both the strips and the gum will numb your taste buds and alter the taste of food that you may eat afterwards. And if the food's not gonna taste good, what's the point of eating it?

Exercise for the Overweight

A lot of people who are overweight feel too intimidated to work out. But a new study has concluded that overweight and even obese people see significant cardio-vascular improvement when they exercise.

The study, conducted at the School of Health, Physical Education and Recreation, found that overweight and obese men who performed at least 30 minutes of moderate activity on most days saw 24% increase in their cardiovascular improvement. Furthermore, obese men in the study who did not exercise saw a 32% decrease in their vascular function.

Considering overweight and obese people are more prone to heart disease, these conclusions are pretty important.

Quick Motivation

I was just reading an article online where the author was discussing the theory of calories in versus calories out. We all know if you burn more calories than you consume, you will lose weight. Not brain science.

But what I liked in the article is that the author, Herb Duncan, gave an example of someone who had gained 20 pounds in 20 years. According to Duncan, if a person walks just 150 more steps daily (which could be done in 2-3 minutes a day), they would gain any weight at all.

Duncan then took this further and concluded that if someone goes to the gym just 10 times a year for approximately 30 minutes and does a light workout, they would actually lose 20 pounds over those 20 years.

Who can't spare 2-3 minutes a day? Really?

Water Loss and your Scale

When you first embark on a diet, especially a more stringent one, you will probably lose a lot of weight initially. Some of that weight is actually water.

The explanation sounds complicated, but basically when you are low in calories, your body releases stored glycogen to make energy so that you can live. When stored glycogen is converted to glucose during this phase, it releases three parts water for every one part glucose. While you're using the glucose for energy, you release the extra water in your urine.

Each cup of water that you urinate equals about a half pound of weight so if you're peeing 2 cups of water, your scale will say you've lost 1 pound.

While beginning an initial diet it's really important to drink more water to make up for this extra water loss. Yes, your scale will go back up, but it's water weight not fat, and the extra water will also help clear you system of waste products that are stuck in your body because there's no liquid to get rid of them!