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Does Drinking Coffee Increase Lifespan?

If your best friend in the morning comes in a mug, you’re like millions of Americans that love that first cup of coffee in the morning. You may have heard that drinking coffee is bad for you, but there’s a lot of contradictory evidence that it may actually be quite the opposite. In fact, some studies actually find that coffee may increase lifespan and provide benefits for your health. It does have some plant chemicals that are harmful, but an awful lot that are good for you.

That burst of energy from coffee comes from the caffeine.

You probably already know the caffeine in coffee is a stimulant that gets into the bloodstream and goes to the brain. It causes the blocking of the neurotransmitter adenosine. When that happens, dopamine and norepinephrine are increased, which then increases the firing of neurons. When more neurons are firing, brain functioning improves. That caffeine also boosts fat burning and increases the amount of adrenaline created, which boosts your energy and can improve your workout.

Drinking coffee can provide your body with phytochemicals.

Coffee contains polyphenols, such as phenolic acid and flavonoids. These phytonutrients are potent antioxidants. They help fight free radicals that can destroy cells, cause illness, premature aging and death. Polyphenols are important to your body for another reason, especially if you’re trying to lose weight. They can help boost your metabolism and make weight loss easier. Those same phytochemicals not only reduce inflammation and help control blood sugar, they reduce the risk of stroke.

Coffee may not qualify as food, but it does have nutrients.

This no calorie drink has quite a few nutrients you may not know about. Just one cup can provide 11% of your daily requirement for vitamin B2, 1% of your requirement for folate, 2% for vitamins B1 and B3, 2% of your RDA for niacin and magnesium, plus 3% of the amount you need each day of potassium and manganese. What other virtue does this magic elixir have? Drinking at least 3 cups of coffee each day may lower the risk for type 2 diabetes by up to 42%.

There’s a reason coffee is so prized in the morning. It helps lift your spirits. There is scientific backing that proves it. Coffee drinkers tend to get less stressed in tough situations than people who opt for herbal teas.

  • Every person has his or her own tolerance to the caffeine before discomfort sets in, with heart palpitations, disrupted sleep, the shakes and panic attacks. There are also symptoms of withdrawal, such as irritability and headaches.
  • Decaf doesn’t have the health benefits of fully caffeinated coffee. The caffeine is removed using solvents that also affect the benefits. Don’t forget to make coffee using a paper filter, which lowers the cafetal levels that raise cholesterol.
  • Drinking coffee can also help lower the risk of Parkinson’s disease by as much as 60%. The antioxidants in coffee may also help prevent Alzheimer’s, some types of cancer, gall stones and liver disease.
  • New studies show that people who drink 3 to 5 cups of coffee a day may help prevent calcium build-up in the blood vessels that supply the heart with blood. Coffee could actually be lowering the risk for heart disease.

For more information, contact us today at Proweightloss


Get on Track to Wellness

Staying healthy and active is an important part of life. Our emotional and mental health are equally as important as our physical health. What we nourish our body with, physically and mentally, has a huge impact on our overall wellness. There are plenty of ways to bring fun and enjoyment to nurturing our physical and mental bodies.

Meditation – Breath work is a great way to relax the body and mind. Not only will it bring peace and tranquility to you, calming the internal storm, but it promotes positive thinking which in turn creates positive output.

Yoga – a great tool for centering and grounding your energy. With a series of stretches and poses, you’ll gain both physical and mental strength and flexibility.

Physical Activity – Find an activity that’s fun for you, whether it be a sport, a bike ride, or dancing, and make it a part of your daily routine. This will help to instill healthy habits into your everyday life.

Cooking for Wellness – Just as physical activity is important, so is a healthy diet. Buy whole fresh foods at your local market and cook in a clean way. Focus on lean proteins, such as fish and poultry, low starch veggies, mainly green leafy veggies, and low sugar fruits such as berries which are rich in antioxidants. Sprinkle in healthy fats like oils and nuts as well as healthy whole grains like quinoa and brown rice.

Feed your body and feed your soul. Try some of these fun and engaging activities and create your own wellness routine today!


Simple Summer Adventures

As the end of summer approaches, are you left wondering once again, where did the summer go? Don’t let it slip away without some fun adventures! Summer is still here! If you haven’t been able to get away, here are some easy and fun ideas for the family to keep you healthy and fit:

  1. Visit a local park for a picnic and some fun outdoor games like badminton or frisbee.
  2. Enjoy swimming at the beach.
  3. Rent a kayak or canoe at the town lake.
  4. Take a long walk and get to know your downtown or other nearby cities.
  5. Bike ride around the neighborhood or explore other historical sites.
  6. Play Mini golf!

Make these last days of summer count! Enjoy time with family and friends while staying active and fit!


The Real Side Effects Of Aspartame

If you’re adding those little blue packets to your coffee in order to cut back on calories, you should be aware there are side effects of Aspartame and one of those is weight gain and the potential for obesity. It may even be worse for people with type 2 diabetes who are trying to keep their blood sugar level. Aspartame can increase insulin resistance and increase the negative response to insulin when sugar is introduced. That means sugar free and zero calorie soft drinks can actually cause insulin resistance, which causes weight gain, diabetes and an increased waist circumference.

Is your vision blurry or are you getting migraines?

There’s a connection between dry eyes, blurry vision and aspartame according to the FDA. In a controlled study, it showed that aspartame does cause issues with vision. There are also issues with migraines and headaches for some people. Just like red wine, cheese and chocolate can be a trigger, so can aspartame. If you suffer from cluster headaches or migraines, cutting down on diet soft drinks and coffee sweetened with aspartame may help. They can cause low blood sugar that also can trigger migraines.

Can aspartame make mood disorders worse?

If you’re affected by bouts of depression avoiding aspartame may be a good idea. While there’s no direct link to causing the problem, studies show that consuming aspartame for a minimum of 8 days and longer, had a more negative mood and more irritability than people that avoided aspartame entirely. There are also links to aspartame affecting cognitive functioning, too.

Inflammation is linked to a number of diseases and aspartame may make it worse.

Inflammation is good when it’s fighting bacteria and things that will harm your body, but when it’s chronic, it can cause serious conditions that will leave you in pain and even kill you. Aspartame can cause an inflammatory response that mimics an allergic reaction. You also can be allergic to aspartame and not know it, which can lead to systemic inflammation. There are links between consuming aspartame and rheumatoid arthritis and other inflammatory diseases.

  • Besides causing insulin resistance, using aspartame can create inflammation in the gut, that affects the whole body, making weight loss more difficult. Digestive inflammation affects the absorption of nutrients and the hunger/satiety hormones, creating more ghrelin, the hunger hormone.
  • Aspartame can cause non-epileptic seizures in the up to 30% of Americans sensitive to it. It may be the methanol aspartame that causes it. It’s especially problematic at high altitudes, which is why the FAA recommends pilots avoid aspartame.
  • Digestive issues, like IBS can arise when using aspartame. It also can create a biphasic effect on the appetite. At first, it satisfies hunger, then the person later experiences bouts of uncontrolled hunger.
  • There are contradictory results on whether aspartame can be linked to cancer of the blood, colon and intestines. Other studies show it may affect metabolism negatively.

For more information, contact us today at Proweightloss


9 Ways to Motivate Yourself to Get Walking

You want to walk, but how do you get yourself out the door or onto the treadmill? That’s the toughest challenge many people face. You can learn ways to motivate yourself to get walking. Walking will transform your body and mind!

Start slow
If have not been walking for a while, start at a pace that if comfortable for you. Up to 10 minutes a day 3-4 times a week is good start! Then gradually pick up speed until you are walking briskly – generally 3 to 4 miles an hour. Each week add about two minutes to your walking time.

Register for a walking event
Give yourself a goal and a deadline. Register for a walking event that will be a real challenge for you. You will have no choice but to train consistently to be ready for the event.

Follow a shape-up walking and workout schedule
To start seeing results from your fitness efforts. Having a structure and varying your workouts will keep you on track. When you begin to feel the difference in your stamina, muscle, and vigor, you will want to keep going.

Wear a pedometer or fitness band
This can help motivate you to increase your activity. Set your step goal at 6,000 to 10,000 per day and find ways to add steps to your day.

Make a walking buddy
Walking friend can make a difference and get you out on a walk despite the weather or other excuses to skip your workout.

Track your progress
Track your walking minutes, steps, or mileage in a journal, whether on paper, an app or your computer. Total your progress each week. Set a goal and you will find yourself out walking just to make those numbers add up.

Invest in a good pair of walking shoes
Select the right pair for your specific food type. Check out a list of the best walking shoes online.

Be prepared for the weather
Invest in a few key pieces that can make you much more comfortable. Look for tops and bottoms. Hate to walk in the cold? Buy the right layered clothing and you will have to take it for a walk. Hate the rain? A waterproof jacket or umbrella.

Choose the right time
Many people find that if they commit to early morning walks, fewer distractions pop up in the afternoon or evening. But if you hate mornings and feel most energetic later in the day, then that should be your walking time. Choose what works best for you.

A study published in the British Journal of Sports Medicine found that those who adhered to a walking program showed significant improvements in blood pressure, slowing of resting heart rate, reduction of body fat and body weight, reduced cholesterol, relieves anxiety and depression with better quality of life and increased measures of endurance. Walking has also shown to improve memory and prevent the deterioration of brain tissue as we age. Ready to give it a try?


What is the difference between hunger and cravings?

Hunger is caused by a physical need for food. Cravings are usually caused by emotional needs and emotional cravings can often lead to binging. Listening to our body will allow us to better understand what our body truly needs.

The good news is there are ways to know the difference between cravings and hunger. Here are the most important ones:

Cravings

Are often for comfort foods, i.e., fatty foods and sweets
Are usually caused by negative feelings such as sadness or anxiety
Usually leads to unhealthy eating that make us feel guilty later
Increase during pregnancy and a woman’s menstrual cycle
Can occur even if you just ate
Pass with time unlike hunger

Hunger

Occurs when you have not eaten for some time
Causes a rumbling stomach, headache, or weakness
Gets worse with time and does not pass
Can be satisfied with healthy food
Is not specific to a singular food

Once we know the difference, we will be able to answer, “Am I really hungry?”


7 easy natural ways to boost your immune system

While there is currently no cure for coronavirus, there are lots of natural ways everyone can take to help support their natural defenses against viruses, colds and flu.

Here are the most important ones:

Eat plenty of fruit and veg
The nutrients you get from food — in particular, plant-based foods like fruits, vegetables, herbs, and spices — are essential to keeping your immune system functioning properly. Many plant-based foods also have antiviral and antimicrobial properties, which help us fight off infection.

Keep Stress Under Control
Long-term stress leads to chronically elevated levels of as the steroid hormone cortisol. When cortisol levels are constantly high, it essentially blocks the immune system from kicking into gear and doing its job to protect the body against potential threats from germs like viruses and bacteria.

Set aside five minutes at some point each day for fun and increase it when you can.

Get Some Quality Sleep
Your body heals and regenerates while you sleep, making adequate sleep critical for a healthy immune response. That’s why is it so important to make sure you get plenty of sleep. Try to sleep 7-9 hour per night.

Keep Moving!
Regular exercise lowers your risk of developing chronic diseases (like obesity, type 2 diabetes, and heart disease), as well as viral and bacterial infections.

At a minimum, try to walk 15 min each day.

When It Comes to Alcohol, Practice Moderation
Drinking high amounts of alcohol is associated with a range of negative health effects, including lowered immune function. When you drink high amounts of alcohol, your body is too busy trying to detoxify your system to bother with normal immune system function. If you don’t already drink, don’t start. If you drink occasionally, limit your alcohol consumption to one drink (equivalent to a 4-ounce glass of wine) per day if you’re a woman, and two drinks per day if you’re a man, as recommended by the NIH.

Don’t Smoke Cigarettes
Scientists have warned that smokers may face an increased risk of coronavirus and suffer worse symptoms. Experts say that the habit weakens the function of the lungs and could leave people more susceptible to the deadly bug.

Basically, any previous lung damage increases that risk.

Keep Symptoms of Chronic Conditions Under Control
Chronic conditions like asthma, heart disease, and diabetes can affect the immune system and increase risk of infections. Living with a chronic condition can be like trying to drive a car that has only three tires. If you get sick with a virus, it’s going to take more effort for your body to recover. If you manage your chronic conditions better, you’ll free up more reserves to help your body fight off infection. So be sure to stay on top of any medications, doctor visits, healthy weight and habits that keep your symptoms at bay. Your immune system will thank you!
Chronic conditions like asthma, heart disease, and diabetes can affect the immune system and increase risk of infections. Living with a chronic condition can be like trying to drive a car that has only three tires. If you get sick with a virus, it’s going to take more effort for your body to recover. If you manage your chronic conditions better, you’ll free up more reserves to help your body fight off infection. So be sure to stay on top of any medications, doctor visits, healthy weight and habits that keep your symptoms at bay. Your immune system will thank you!


Does Apple Cider Vinegar Help Weight Loss?

You may have heard of several hacks that are inexpensive, take little time and good for weight loss. One of those is the use of apple cider vinegar to help you lose weight. People from Massachusetts have asked if this was true. We know that apple cider vinegar—ACV—is excellent for many applications from aiding in lowering blood pressure to rinsing shampoo and product out of hair and making hair shinier. It’s always been thought to be a myth for weight loss, but it seems there may be some truth to it.

Lab experiments show there may be some validity.

A lot of studies are done on animals, specifically, lab rats. That’s what most of the ACV studies are. So, if you have a fat rat at home, giving him acetic acid may help boost their metabolism and prevent fat deposits. How does that defend ACV as a weight loss aid? ACV contains 5% acetic acid. If you want further proof that ACV helped slim fat lab rats, another study showed that taking acetic acid helped make rats more active, produced a higher oxygen intake, burned more calories and reduced the amount of body fat the rats gained.

There are some studies that are based on the effects of ACV on humans.

Over ten years ago, a study involving humans and the use of ACV was conducted. The study used a control group that didn’t use ACV and a group that took a tablespoon or two a day of ACV each day. The group that took the ACV not only lowered triglyceride levels compared to the control group, but they also lost between two and four pounds. There was one small problem. The ACV did make them feel fuller longer, but for many of the group, it also made them feel nauseous. A separate study found that the ACV slowed the amount of time it took to empty the stomach, which made them feel fuller longer.

A good hack doesn’t replace a healthy diet.

If you purchase ACV pills, thinking that’s all you need to do to shed those extra pounds, think again. While using ACV as part of your dressing on a salad may help you lose weight, taking a teaspoon in the morning, then eating burgers, fries and shakes for lunch simply won’t do. There’s no magic weapon that can help you shed weight without giving up fast food or food with added sugar and switching to healthier eating patterns. In fact, you probably wouldn’t be well served if there were. Eating healthy has more to offer than just weight loss. It provides all the nutrients necessary for a healthy body and lots of energy.

  • Make a dressing using ACV if you want to include it into your diet. Put fresh herbs in a container with ACV. Mash a bit, then seal for 24 hours or so, straining the ACV and storing the flavored delicacy to use in salad dressing.
  • People who already have gastroparesis, the slowing of emptying the stomach, don’t use ACV for weight loss without speaking with your health care professional. The same is true of anyone with digestive issues.
  • ACV comes from fermenting apples that are crushed. It’s often used to help people with heartburn, or acid reflux. It can be used as a natural tooth whitener. However, used too frequently it can also erode dental enamel.
  • ACV can help control blood glucose levels. It also helps lower blood pressure and bad cholesterol. By balancing blood sugar, it can improve insulin sensitivity, which can lead to making weight loss easier.

For more information, contact us today at Proweightloss


Vacation Tips to Stay Healthy

Summer vibes are running high! There are still some vacations left to be had! Are you worried about going off track of your normal exercise and nutrition routine? Planning around irregular meal times and eating fun foods that you wouldn’t usually have? Missing workouts? Utilize these easy tips to keep you healthy:

  1. Bring Your Own Snacks – Pack travel friendly snack like apples and cheese sticks, pita bread and peanut butter, hummus and veggie sticks to avoid excessive snacking on the unhealthy stuff.
  2. Eat Breakfast – The first meal of the day will give you the nutrients you need for extra energy to see the sights. Choose protein like eggs and yogurt with fruit and whole grain toast or oatmeal.
  3. Walk Everywhere – Checking out local museums, a new city or the beach is the best way to explore while burning extra calories. Bring comfortable supportive shoes. Chances are you’ll burn off enough calories to offset any overindulgences.
  4. Pack a Workout Band – Get an easy 15-minute workout to start your day each morning with an exercise band. A quick hit to all the major muscle groups will keep those calories burning all day long.
  5. Stay hydrated – Dehydration is common when traveling, especially when flying. Bring an empty water bottle to the airport and fill it once you are past security. Stock up on water bottles once you are at your destination and bring one with you everywhere you go.

Most importantly have fun! Vacations are a time to enjoy yourself with family and friends. They don’t come around often so when they do, enjoy them to the fullest. Give yourself permission to take a break and soak it all in!


Set A Summer Fitness Goal This Year

Do you want to look better? Feel better? Have more energy and enjoy the fun in the sun? You need to set a summer fitness goal. Just thinking about what you want or saying things like, “I’d like to lose weight,” isn’t enough. You need to be specific, write it down and put a time limit on it. You need to decide how you’re going to accomplish your goals. How you’ll measure it and what your timeline for achieving that goal. Otherwise, it’s just a thought or a wish. What is your goal?

Do you want to lose weight, have more energy or get healthier?

Everyone has different fitness goals. Those goals need to be realistic. If weight loss is your goal, losing 50 pounds in a month isn’t realistic, but losing 50 pounds in six months is. A timeline is also important to help you judge your progress. If you want to lose 50 pounds, but don’t have a specific timeline, you may never do it. You can even break that down to smaller goals, such as losing two pounds a week. That way you can track your progress every week.

Sure, you can weigh yourself for some goals, but how do you measure your progress for others.

If you want to be healthier, use your test results, like cholesterol, blood pressure and even endurance testing, to see if you’ve made progress. For more energy and endurance, see how many flights of stairs you can climb before you become tired. Even weight loss can be measured in several ways. The size of your clothes and how they fit you is one judge and taking measurements is another.

We can help you with all your goals.

Our personalized programs are designed to help you with your fitness goals. In fact, provide the guidance of what to eat and a complete program to help you reach your goals. Even if your goal is big, don’t get discouraged. A journey of a thousand miles begins with one step. Your goal may be so big that achieving it by the end of the summer won’t be possible, but you’ll be closer. You’ll feel and look better this summer. Look fabulous and feel great for New Year’s and be a totally new you for next summer.

  • Don’t let your goal overwhelm you. If it’s weight loss, focus on the weight you need to lose that week. A two pound weight loss is far less intimidating than a 60 pound weight loss.
  • Every goal needs to be specific, measurable, attainable, realistic and time bound. An unrealistic goal, like being six inches taller or shorter, is unattainable. Make goals that help you become the best you that you can be.
  • Using our scientifically based meal plans can actually save time. We provide grocery lists, so you can do shopping all at once and cook over the weekend or when you have time. All you have to do the rest of the week is heat and eat.
  • Share your goal with a friend and let them know how you’re doing. When you do this, you’re creating accountability. No matter what your goal, make sure it’s important to you.

For more information, contact us today at ProWeightLoss