Does your Diet Support your Warm-Weather Exercise Regimen?

Spring is here, and you might be changing up your fitness routine with warm weather in mind. However, just taking your exercise outside and hydrating more might not cut it for your new regimen. You need to properly fuel your body for the exercise you are doing.

Whether you’re training for fat-loss, a race personal best or just fun, how you fuel your body around the clock – not just immediately before or after exercise – affects your workouts. Try to avoid starving and then feasting; just stay fed by regularly eating while you’re awake. By eating regularly throughout the day, you can largely eliminate the need to worry about dedicated pre- and post-workout meals. Just schedule your workout between your regular meals.

Americans are notorious for getting the bulk of their protein intake at dinner. However, 2014 research published in the Journal of Nutrition shows that simply distributing your regular protein intake more evenly throughout the day improves the body’s ability to build lean muscle. Whatever your sport or workout goal, having healthy levels of muscle will help you reach it. Eat at least 25 to 30 grams of protein per meal. And, remember, those meals should be frequent.

It is important to boost your hydration factor. Most of us are chronically dehydrated, which can take a toll on your ability to focus and concentrate when exercising, and it can impair your strength and power. Research in the Journal of Athletic Training also shows that dehydration can worsen post-exercise muscle soreness. During exercise, aim to drink 6 to 8 ounces of water every 15 to 30 minutes. Ideally, when you finish your workout, your weight should be no more than 2 percent less than your starting weight. Any additional losses in weight point to significant dehydration.

Cutting down on packaged foods and focusing on nature-made foods such as fruits, vegetables, whole grains, dairy and meats is also important. Put junk in, and you can expect to get junk out.

Whatever your exercise goals or routines, know that you can’t out-exercise a bad diet. After all, food is fuel. Without the right fuel in the tank, you’re not going to get where you want to go.

If you’re in the Las Vegas area and are interested in weight-loss surgery, schedule an appointment with Dr. Shawn Tsuda. He can help you find the perfect treatment for your situation.Screen Shot 2017-04-10 at 11.19.07 AM

Your Chemical Romance

It’s no secret that many of us eat for emotional reasons, but did you know that research suggests that the brain circuit for eating overlaps with the brain circuit for interpersonal relationships? The neurobiology suggests that improving social relationships can actually help you lose weight. There may even be a few ways to trick the brain to achieve the same effect.

The neurotransmitter responsible for close, trusting relationships is oxytocin. Oxytocin is released by physical contact and supportive interactions with other people. Release of oxytocin increases feelings of trust and generosity. It also reduces feelings of stress and anxiety.

Amazingly, the act of eating actually releases oxytocin. In fact, eating releases oxytocin in dopamine rich brain areas, which helps explain why eating can be soothing and pleasurable. After all, part of the reason we’re drawn to emotional eating is that eating mimics the same feelings of comfort we get from close friends and family.

If you’re trying to lose weight, try boosting your oxytocin. Luckily, the best way to do that is to improve the quality and closeness of your relationships with family, friends, and significant others.

It seems like a simple suggestion, but unfortunately, problems with these relationships are often what triggers emotional eating in the first place. As a temporary measure — while you’re working on your relationships — here are a few ways to boost your oxytocin that don’t involve snacking:

  • Get a massage. Physical contact with another person is the surest way of boosting oxytocin. If you’re not in a relationship, it can be difficult to accomplish that. If you are in a relationship, then yes, your partner is a great source of oxytocin, but don’t rely on getting all your oxytocin from one person. Getting a massage releases large amounts of oxytocin, and will help you de-stress.
  • Say or do something nice for a friend. When other people trust and rely on you it boosts your oxytocin. Showing support for someone else helps that happen.
  • Pet a pet. Petting furry pets, whether it’s yours or someone else’s can help increase oxytocin. Part of it is their furry warmth, and part of it, particularly with dogs, is their trust in you. Being trusted helps increase oxytocin whether it’s a person or a dog.
  • Hug a friend. Ask a friend for a long hug, or ask them if they would like a hug. Hugs, particularly long ones, release oxytocin. In fact frequent hugging not only increases oxytocin, it also decreases blood pressure.
  • Have a conversation (in person or on the phone). The human voice can release oxytocin in ways that the written (or texted word) doesn’t.
  • Have a warm cup of tea while wrapped in a blanket. Physical warmth helps promote feelings of trust and generosity.

If you live in the Las Vegas area and are looking for ways to treat your obesity and the diseases that often accompany it, schedule an appointment with Dr. Shawn Tsuda. He and his expert team can help you find the best treatment for your unique situation.

Happy group of diverse people, friends, family, team together

Fitness Trends for 2017

We’re more than a month into 2017, but you still might be wondering what’s trending in the fitness world this year. While the following certainly aren’t “new,” and this list includes only few of many options, these trends will be huge this year according to an annual report published by the American College of Sports Medicine (ACSM).

  • wearable tech
    • Fitness trackers and smartwatches have been hot holiday gifts for the last few years, and the ACSM says that trend won’t be going anywhere in 2017—and in fact, it will only get bigger. Today’s wearables track distance, and also provide heart rate readings, GPS route tracking, move reminders, and much more. Recent updates from brands like Garmin, Apple, and Fitbit have sent the trend to number one for this year.
  • body weight training
    • It’s easy to see why no-equipment workouts are popular. They’re relatively easy to learn, they can be modified to suit any ability level, and they can be done just about anywhere. Plus, body weight exercises are an efficient way to get fit for free. Pushups and pull-ups are classic bodyweight moves, but there are plenty more to choose from, like squats, lunges, and planks, just to name a few.
  • high-intensity interval training (HIIT)
    • HIIT helps torch calories fast by alternating quick bursts of high-intensity exercise with short rest periods. It can be found in all types of workouts, from Pilates to CrossFit and boot camp classes. To try a high-intensity interval training workout yourself, spend 20 to 30 minutes total combining repeated short bursts of work with short break periods, like 45 seconds of burpees with 15 seconds of rest followed by 45 seconds of squats.

Keep in mind that in addition to helping to maintain a healthy weight, regular exercise lowers your risk of heart disease, stroke, cancer, dementia, and other chronic diseases, and serves as a powerful stress-reducer and mood-booster. With obesity and its accompanying health problem on the rise, using exercise as a preventive health tool is perhaps more important than ever.

If you live in the Las Vegas area and are looking for ways to treat obesity and metabolic disorder, schedule an appointment with Dr. Shawn Tsuda. He and his expert team can help find the right treatment for you.

 

Workout Trends card with a beach on background

Finding Ways to Get and Stay Motivated to Exercise

Even with the best intentions, most of us struggle to make the time to focus on our health and wellbeing. There is always something else to do that steals our spare time from us. We fill our heads with excuses and reasons to postpone getting active and gradually the months and years pass us by.

When your workouts feel like a chore, and you keep starting fitness programs only to find yourself quitting soon after, don’t beat yourself up. You are not alone! However, understanding the effective methods of highly motivated exercisers can help you to start thinking like them:

  • Set goals – start simple, then modify your objectives – but always stay realistic. It’s important to make small achievable goals to set yourself up for success.
  • Make fitness a lifestyle – schedule workouts like any other important activity. Sport, fitness motivation the only bad workout is the one that you didn't do. Inspirational quotation. Going forward, Self development concept.  Home decor art.Incorporate some physical activity throughout your day to get your body used to moving around more.
  • Surround yourself with fit friends – Having workout buddies will help ensure exercising is fun, minimizing the risk of skipping workouts. Take the time to find a friend, colleague or family member who you can exercise, with. They will get you out on the days when you are looking for excuses and you will return the favor to them. Consider it part of your social life and a privilege to be able to get out and get moving.
  • Think about the payoff – If you love eating, your daily fitness regime allows you to indulge in this – in moderation of course. When we exercise, the body creates endorphins which give you those happy feelings after exercise.

Unfortunately, it is often a serious health scare that ends up being what motivates someone to stick to the exercise and diet changes they need to make. Don’t let that be what motivates you!

If you live in the Las Vegas area and are looking for ways to treat obesity and the many other illnesses that go with it, schedule an appointment with Dr. Shawn Tsuda. He and his expert team can help you find the treatment you need.

Avoid these Common Diet and Exercise Mistakes

Scientifically, losing weight boils down to a simple-sounding formula: burn more calories than you take in. However, anybody who has ever cut calories and ramped up an exercise plan in an effort to slim down knows it’s much more difficult than it sounds. All dieters inevitably make mistakes along the way—and most of the time they don’t even realize it. Here are some mistakes to avoid when trying to shed fat.

  • Too much protein – Protein is important, but if you have too much, the excess gets stored as fat.
  • Skimping on veggies – Many of us fall short of the recommended 2.5 cups daily. Work some into every meal, whether it’s sliced tomato on your morning toast or spinach on your turkey sandwich.
  • Having just a big glass of juice for breakfast – Most juice raises blood sugar, so your body produces more insulin. You’ll get hungry and overeat later. Get in protein and fiber, such as eggs and whole-grain toast.
  • Overestimating weight-loss rate – Most people shed a lot of pounds in the first couple of weeks of a program, a combo of carbs and water. It’s an artificially high drop, so don’t get discouraged when progress peters out.
  • Slacking on shut-eye – Appetite and hunger hormones are greatly influMistakes, Behind You Green Road Sign Against Dramatic Sky, Clouds and Sunburst.enced by how much sleep you get.
  • Considering workouts license to binge – One recent study in Marketing Letters found that people who were told a one-mile walk was for exercise ate about twice as much afterward as those informed the outing was for fun.
  • Always doing the same routine – You can’t perform the same exercises over and over and expect the same benefits. To get better results, follow the FIT principle: Vary the frequency, intensity or time.
  • Ignoring weights – Some who are getting started on an exercise program think they should stick with just cardio, but you need strength training to keep your metabolism revved up.
  • Giving in to your energy drain – A top excuse for not exercising is that you’re too tired. Fake yourself out if you have to. Say you’ll walk for only 10 minutes and you’ll likely go longer. Exercise energizes you!

 

If you are considering bariatric surgery in the Las Vegas area, schedule an appointment with Dr. Shawn Tsuda. He and his team can find the right treatment for you.

Planning Makes Perfect

Many of us have the goal of getting fit and healthy. When thinking of those exercise goals, what’s the first thing most of us think about when we consider how to achieve them? Motivation, right? Surprisingly, motivation might not be what you need at all.

Researchers are finding that while many people are motivated to workout (i.e. they have the desire to workout and get fit), the people who actually stick to their goals do one thing very differently from everyone else. They exercise with intent. Simply by writing down a plan that said exactly when and where they intended to exercise, study participants were much more likely to actually follow through. Researchers discovered that what pulls that desire out of you and turns it into real–world action isn’t your level of motivation, but rather your plan for implementation. Deciding in advance when and where you will take specific actions to reach your goal can double or triple your chances for success.A Goal Without a Plan Is Just a Wish sign on desert road

A study in the British Journal of Health Psychology found that 91% people who planned their intention to exercise by writing down when and where they would exercise each week ended up following through. Meanwhile, people who read motivational material about exercise, but did not plan when and where they would exercise, showed no increase compared to the control group. Perhaps even more surprising was the fact that having a specific plan worked really well, but motivation didn’t work at all.

Over 100 separate studies in a wide range of experimental situations have come to the same conclusion: people who explicitly state when and where their new behaviors are going to happen are much more likely to stick to their goals.

If you live in the Las Vegas area and are looking for treatment for obesity and the illnesses that go along with it, schedule an appointment with Dr. Shawn Tsuda. He and his expert team can help find the right treatment for you.

Fitness and Fun – Continue your Healthy Lifestyle while on Vacation

Aaahhh…vacation…time for relaxing and indulging in decadent foods, right? Believe it or not, with a bit of planning and a change of perspective, your vacation can be relaxing, indulgent, and healthy!

Follow these tips when planning your get-away:

  • The great outdoors
    • Hiking, biking, white-water rafting, and horseback riding are just a few fun adventure vacations that allow you to enjoy nature while being active. Happy senior couple having fun with bicycle at city flea market
    • If a beach vacation is more your style, snorkeling can be fun, as can kayaking and canoeing.
    • Diet bonus tip – look for local foods that are in season like seafood, fruit, and veggies for delicious and healthful meals.
  • The urban jungle
    • For those wanting an adventure in the city, the choices are endless. Whether you’re in New York, San Francisco, Paris, or Bangkok, you won’t even notice how much territory you are covering on foot since there is so much to see and do and everyone else is walking. Take your pedometer. You’ll be amazed!
  • All-inclusive resorts
    • There are plenty of all-inclusive resorts in Mexico and the Caribbean that are well priced. These resorts provide lots of water sports and land sports along with gyms, fitness classes, and special activities that can include games, sports, and other activities.

Even if you don’t include “active” in your vacation planning per se, it’s easy to incorporate exercise and make healthy choices wherever you go. Walk, hike, or swim laps in the hotel pool. Public parks, playgrounds, and open spaces exist everywhere. Tuck a ball or Frisbee into your suitcase and you’re ready to play. Stay active, and it’s much easier to justify trying that sweet or fried indulgence that the locals are famous for.

If you live in the Las Vegas area and are looking for treatment for morbid obesity and/or metabolic syndrome, schedule an appointment with Dr. Shawn Tsuda. He and his team of experts can help you find the right treatment for your unique situation.