Depression and Exercise

May 14, 2010 By Leave a Comment

Over 15 million people in the United States suffer from depression, many times unaware of the severity.  Often depression co-exists with a panic or anxiety disorder and even more frequently, with substance abuse.  The good news is that depression is treatable, many times with astounding success.  Parents may not be aware of depression among their children, however, depression in children may be inherited or the result of a stressful and overwhelming environment.

During current bouts of depression, exercise may seem like the last thing you want to do.  Although once motivated, exercise can significantly help in the recovery process.  True, exercise has been linked to improving high blood pressure, diabetes and arthritis, but also many mental disorders as well.  While the exact links between anxiety, depression and exercise are not clear, working out can certainly elevate mood and help individuals to relax more. 

Several mechanisms are at work here.  First, when exercising the brain releases neurotransmitters and endorphins, both chemicals which provide a natural “high” and thus the idea of feeling good.  Secondly, exercise reduces the bad chemicals or toxins which tend to deplete the body’s immune system leading to further depression, anxiety and panic.  Lastly, exercise raises core body temperature which is thought to have a calming effect. 

Exercise also helps individuals to build a support system around them.  They have more social interaction and less time to focus on worries and concerns.  Most importantly, exercise tends to build confidence and help in goal directed programs.  Sleep becomes better and daily focus improves.  Remember, exercise for depression just like any other disease does not just mean lifting weights.  It may also come in the form of bike riding, hiking, yoga, stretching, etc.  Because many of you either have some level of depression or know someone suffering from depression, the trainers at the Mesa HIT Center will keep you motivated to exercise.  According to webMD, research has shown that exercise is an effective but underused treatment for mild to moderate depression.  Talk to your local mental health practitioner about exercise and its benefits.

Dining Out With Your Personal Trainer

May 14, 2010 By Leave a Comment

Installment #6: Alcohol

Not that I am promoting the consumption of alcoholic drinks, but for many they impact a night out on the town, often times unaccounted for. Alcohol can significantly increase your caloric intake in one shot or just a few sips. They are typically just as high in calories as sugar-laden sodas. This guide will help you understand the approximate caloric content of selected alcoholic drinks.
200 Calories or Less
• beer (12 oz.)
• rum (2 oz.) and Coke (5 oz.)
• Tom Collins (1.5 oz. gin, mix, and 2 oz. club soda)
• hot buttered rum (6 oz.)
• margarita cocktail (3 oz.)
• whiskey sour (2 oz. mix and 1.5 oz. whiskey)
150 Calories or Less
• martini (2 oz. gin and .5 oz. vermouth)
• bloody Mary (6 oz.)
• brandy (2 oz.)
• most light beers (e.g., Bud Light (12 oz.)
• daiquiri cocktail (2 oz.)
100 Calories or Less
• red wine (4 oz.)
• white wine (4 oz.)
• sangria (4 oz.)
• champagne (4 oz.)
• gin (1.5 oz.)
• rum (1.5 oz.)
• vodka (1.5 oz.)
• whisky (1.5 oz.)

Increase your metabolism fast!

May 12, 2010 By Leave a Comment

As our meal sizes get larger, more people have started to wonder if they have thyroid issues.  Now there are plenty of people out there with an underactive thyroid and it certainly doesn’t hurt to get it checked.  Unfortunately however, our bodies just don’t need that many calories a day to maintain weight.  In fact the average woman only needs around 1200-1400 calories a day to maintain not even lose weight!  Here are a few tricks to bump up your metabolism:

†    Pack on some muscle—muscle mass requires at least 5 times more calories per day than fat so for your metabolism’s sake pick up some heavy dumbbells!

†    Burn a couple hundred extra calories by throwing high intensity cardio intervals into your workout—these intervals take longer for your body to recover from so you’ll be burning calories even hours after your workout!

†    Get some sleep! The rate of calories your body burns at rest represents 60-75% of your daily calorie burning—don’t skip out on the easiest way to burn calories!!

†    Eat every two or three hours—If you eat frequently your body can use up the calories and not store it for fat—the key is you never want to be hungry, you never want to be full

†    Eat lots of fiber, fruits and vegetables—each is low in calories, high in nutrients and bumps up your metabolism

†    Drink as much water as possible—this will bump up your metabolism and fill you up—remember the human body is 60% water so one cup of water before just isn’t going to cut it!

Dining Out With Your Personal Trainer

April 28, 2010 By 1 Comment

Installment #5: Starbucks (Kristen please don’t come after me in my sleep)

Starbucks is one of the biggest coffee franchises in America today. They have their share of tasty drinks, but most come not only with a hefty price tag, but are also calorie laden. Don’t drink your calories! Research shows that our bodies do not register calories from fluids, meaning that the amount of calories your drink contains has no effect on your satiety level. Starbucks is smart though, and will adapt to your healthy lifestyle by making their beverages in low-fat versions, just ask!

Best Beverage
Café Misto with Skim milk (grande)

Caloric Value: 70 calories, 0g fat

Choosing low-fat or skim milk and no cream will instantly cut your calories in half. Whole milk and skim milk have the same amount of protein, yet 1 cup of whole milk contains 160 calories and 5g of fat versus skim milk which contains 80 calories and 0g fat.

Worst Beverage
Strawberries & Cream Frappucino (grande)

Caloric Value: 570 calories, 15g fat

This drink contains as many calories as a slice of pizza. Instead of ordering regular frappucinos, opt for the light, blended versions, for a savings of over 400 calories.