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10 Healthy Habits For The New Year

Read through these ten recommendations and see if you can incorporate at least two into your normal daily routine.  Small changes can have a big impact on your overall health and wellness, and are easier to incorporate and stick with over the long run!

1. Eat The Right Breakfast  - We've all heard that eating breakfast is good for our metabolism.  Recent studies are showing that breakfasts high in protein can help control appetite all day long.  In one recent study published in Obesity magazine, subjects either skipped breakfast, ate a standard carb-based breakfast, or ate a higher protein breakfast.  Those that ate the higher protein breakfast had brain scans that showed their regions of the brain that trigger the desire to eat were less stimulated later in the day.  Eating some type of healthy breakfast is better than none, but try incorporating more protein into your meal and see if it helps decrease midday and late evening cravings.  Good options are lean meats, cottage cheese, eggs and Greek yogurt.

2. Your Diet Impacts Your Brain Function - It turns out that not only does the typical American diet (lots of processed and fast food) affect your waistline and general health, it also negatively impacts your brain.  A recent animal study conducted at the University of Washington looked at the short and long term affects of the typical diet on rats.  In a very short period of time, the rats gained weight and more importantly developed inflammation in the hypothalamus, the part of the brain that regulates body weight.  The longer term affects on the brain led scientists to conclude that overconsumption of the typical western diet can lead to brain changes that may impact weight regulation as well as markers for stroke and multiple sclerosis.  Making an effort to ditch the highly processed foods in the center of the supermarket and opt for more produce, dairy, unrefined meats and healthy fats can make a difference for your body and brain.

3. Don't Exercise On Empty - Many people think they will burn more fat if they exercise on an empty stomach.  That may be true, but we can't burn only fat.  Scientists are finding that when carbs aren't available as fuel, the body starts breaking down its own muscle mass and converting it to carbohydrates.  By skipping, you end up eating away at your own muscle rather than building it.  A study of long-distance cyclists found that for those who exercised on an empty stomach, 10 percent of what they burned was protein.  Putting a few carbs into your system, even something as simple as a sports drink, will help keep you from tapping into your lean tissue.

4. Get Enough Sleep - Sleep is vital for muscle recovery and metabolism.  Healing and repair from the wear and tear of exercise occurs mostly while you sleep.  Both the quality and quantity of sleep play a role in this process.  Also, getting too little sleep tends to rev up hunger hormones, so you tend take in more calories on days that you are sleep deprived.  Establishing a regular sleep and wake routine, as well as creating a space conducive to good sleep (quiet, dark, cool room), can help increase both the quality and quantity of your sleep which impacts many areas of health.

5. Omega 3's Enhance Muscle Development Too - Omega 3's are the

darling nutrient of the decade, in that they are linked to heart health, and helping with Alzheimer's and diabetes.  A recent study published in the Journal of Physiology found that they also influence protein metabolism.  Increased Omega 3 consumption can increase sensitivity to insulin, which in turn improves muscle development.  Now there's one more reason to increase your consumption of fatty fish, flax oil or chia seeds....or you can just take a good-quality supplement.

6. Organic Food Is Worth The Extra Money - Organic foods are better for the environment, better for animals and better for our health.  Studies have shown that organic foods contain more and better quality nutrients, from antioxidants to vitamins and minerals, to protein quality in organic meats.  A recent study has found a link between eating organic foods and being leaner.  University of Florida researchers found that people who consumed more antioxidants from better quality food sources had lower body mass indices, smaller waistlines and lower body fat percentages than those who didn't, even though both groups consumed the same number of calories.  New research is also finding that pesticide residues on conventionally raised fruits and vegetables may be a factor in rising obesity rates.  Our culture has trained us to value cheap food, but compared to other developed countries, we spend less of our total income on food than any other - around 9% compared to an average of 16% in France and Italy.  Maybe we should reconsider our priorities and spend more on good quality food so that we can spend less on healthcare in the future.

7. Herbs and Spices Are a Secret Weapon - An earlier FT newsletter mentioned several spices and their ability to help increase metabolism. Adding herbs and spices to meals, such as oregano, cinnamon, turmeric, black pepper, cloves and garlic, will significantly increase post-meal blood levels of antioxidants, lower insulin levels and reduce unhealthy blood fats by up to 30%.  They can also help you feel full faster.  Use herbs and spices liberally, knowing you are upping both the flavor and nutrient content of your meals.

8. Probiotics Can Help With Weight Loss - The European Journal of Clinical Nutrition recently published an article stating that adults with obese tendencies achieved weight loss more successfully when they incorporated a probiotic in their diets, specifically Lactobacillus Gasseri.  In the 12-week study, 87 overweight people were fed a daily dose of fermented milk, half of them containing probiotics and the other half without.  Those that consumed the probiotic-rich milk lost 4.6% in belly fat and an overall 1.4% in weight loss compared to no change in the other group. Probiotics also fight arthritic inflammation and boost immunity.  Several studies have shown that people who regularly consume probiotics get sick less often. 

9. Variety in Fruits & Veggies Makes a Difference –  We often hear that specific fruits and veggies contain amazing antioxidants, phytochemicals and other hard-to-pronounce compounds that are good for our health.  A recent study at Colorado State University fed more than 100 subjects one of two diets:  one with produce from 5 distinct plant families, and the other with fruits and vegetables from 18 distinctive plant families.  After two weeks, blood samples revealed that the more varied diet (18 different vareties), significantly reduced oxidation in the body, which is a marker for disease protection.  Take on a new curiosity at the grocery store and try a new fruit or vegetable each time.  Who knows, you may find some new favorites!

10. Drinking More Water Helps With Weight Loss – This popular dieting advice has been around for years.  However, in the past few years, science is finding that there is credence in the statement.  In a series of studies conducted and published in the Journal of the American Dietetic Association, researchers tested several variations of the theory.  In one, they put more than 40 overweight and obese adults on a diet.  All were between the ages of 55 and 75.  Half of the dieters were randomly assigned to drink a 16-oz bottle of water before all three meals. The others received water but were given no specific instructions.  After twelve weeks, the water drinkers lost an average of 4.5 more pounds than the other group.  That’s a 44% boost in weight loss just from drinking water.  They also found that most subjects ended up taking in fewer calories when they drank water before meals and that this phenomenon works better for middle age and older adults.  Younger people did still receive some weight loss benefit, just not as dramatically as the older groups.  Drinking more water also helps with hydration, brain function and muscle function, so drink up!

Sources:

http://www.kidsdr.com/daily-dose/can-probiotics-boost-immunity

http://www.tennis.com - Jan/Feb 2012

http://news.discovery.com/human/glass-water-weight-loss.html

http://www.mercola.com