"How Your Food Can Minimize Pain, Fatigue, and More" Review

It's amazing how easily we overlook the hidden powers of your plate. If you're looking to curb pain, fatigue, and more, the real answer lies in front of you (from the nutrition article "How Your Food Can Minimize Pain, Fatigue, and More").

“You’re Not You When You’re Hungry.”

So goes the famous advertising campaign which portrayed Snickers candy as a “bar of substance” that could change Betty White into a healthy 20-something man playing football with his friends. It was an ad that catapulted Snickers sales sky high with a simple message: When you’re hungry, you aren’t yourself.

While the candy bar may not be the energy-sustainer it’s claimed to be in commercials; the message rings true for nutrition. Our bodies and moods are affected when we don’t eat or when we make bad food choices. A classic example (and the one that Snickers feeds into) is skipping meals. When you miss meals, your blood sugar slumps and your mood falls right along with it. Studies have shown that a healthy breakfast really should be considered the most important meal of the day, as it helps people of all ages fuel themselves for the day, and helps enable them to make healthy choices all day long. But with busy lifestyles, it’s no wonder many of us skip breakfast completely, or eat something devoid of nutrition (like donuts) on the go. But a processed breakfast won’t cut it if we want to reap nutritional benefits.

Personal Trainer Wisdom: A nutritional breakfast may not completely fuel your day but it will provide the necessary fuel that you will need until your next meal. No doubt about it – our body is equipped with the peripheral system to handle a deficiency. It doesn't mean it will operate most effectively or efficiently while operating under those constant conditions though. Eat a breakfast with the vitamins, phytonutrients, fiber, and protein that your body needs. Save the donuts for a treat (not a meal).

Minimize Pain, Inflammation, and More

Doctors at the Mayo Clinic note that a healthy diet for everyone should include fruits, vegetables, and lean proteins. Furthermore, people suffering from pain should avoid foods that exacerbate inflammation. Inflammation leads to pain and is the body’s response to foods like refined sugar, processed flour, cereals, white rice, potatoes, and red meats. Eliminating these foods from your diet can help if you suffer from chronic pain. Certain foods also have analgesic (pain-relieving) properties. Adding colorful fruits and vegetables supplies your body with rich vitamins and omega-3s to regulate pain.

Personal Trainer Wisdom: Whether you routinely endure bouts of gout or experience chronic pain, the answer to your relief may lie on your plate. Not only do you want to incorporate the appropriate nutritional ratio for your body to operate efficiently, but you also want to avoid the big inflammatory six: dairy, alcohol, grains, red meats, processed foods, and refined sugars. While this list will depress any Midwestern resident, it shouldn't be ignored. If you're not prepared to go "all in," you may want to see what you can get away with by removing a little of each from your diet.

Nutrition and Depression

Body chemistry is also important when it comes to the treatment of depression. We typically think of depression as an emotional issue, but what goes into our bodies matters. In addition to emotional triggers, psychological triggers, and biochemical imbalances, nutritional deficiency can contribute to depression. Lack of amino acids, omega 3s, and vitamin D play a role. Understanding blood sugar and food intolerance are also important, and increasing intake of specific vitamins and nutrients can be a big factor in treating depression.

Personal Trainer Wisdom: The connection between the mind and body extends beyond a meditation session on a pier in Guatemala. Any deficiency or improper nutrition will affect all aspects of your health (including your mental and emotional health).

A Broken Record Worth Listening To

If this is starting to sound like a broken record, that’s because the message is consistent: Managing blood sugar, reducing processed foods, and increasing intake of colorful vegetables and fruits are effective strategies in managing health. But could nutrition even help with drug and alcohol rehabilitation? As a matter of fact, it can play a huge role in addiction recovery. Drug and alcohol use is often coupled with bad nutritional habits that vary depending on the class of substance; for marijuana users, obesity may be an issue, while stimulant users may be severely underweight. In any case, good nutritional habits can reduce withdrawal symptoms, repair damaged cells, and reduce the risk of relapse. That’s because proper nutrition helps deter exhaustion or mood issues that may lead to using again. It is also an important part of how your body naturally detoxes and can reduce the discomfort of withdrawal.

It is amazing how a diet rich in vitamins, protein, and complex carbohydrates not only improves weight but can also reduce or eradicate the symptoms of illness and disease. A healthy diet can be preventative, but also curative.

Personal Trainer Wisdom: When your basic needs for survival are met, you will have the strength, energy, and focus to participate effectively and efficiently in the world. Make your nutrition a priority. It is the foundation of your physical, mental, and emotional self.

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Photo Credit:
Livestrong.com: Does a Snickers bar really provide the energy you need?

Article Credit:

Author: Michael Moody Fitness with excerpt sourced from Learn Fit.

"14 Ways to Lose a Pound a Day" Review

Are you ready to jump on the weight loss wagon before the start of summer? I've found a few ways that you probably haven't tried yet (weight loss list "14 Ways to Lose a Pound a Day").

DITCH THE ADDED SUGARS

I’m not here to tell you that you’ve got to give up your sweets, comfort foods or guilty pleasures...target added sugars—the sugars and syrups added to foods and drinks when they’re processed or prepared. You’ll learn how to spot them, eliminate them, and break free of them for life. The result will be almost instantaneous weight loss....test panelist Sandy Villegas, 62, of Monroe Township, NJ, tried diet plans like Weight Watchers, but says: “I was not eating healthy because I ate a lot of refined carbs every day. Pretty soon, I noticed I was hitting a weight loss plateau, and my stomach was as bloated as ever!” After two weeks of eliminating added sugars....“My stomach is gone,” she says, “and my husband lost six pounds!”

Personal Trainer Wisdom: As we know, not all calories are the same. The perfect start to changing your diet is to dissect the list of ingredients of each item. What is in your favorite foods? Do you really know? Many experts tell you to avoid ketchup because of high fructose syrup. Did you know that Heinz makes ketchup with all natural ingredients and zero high fructose syrup (Simply Heinz)? Before you remove everything from your weight loss diet, a simple change in your products could be the answer.

UP THE HEALTHY FIBER

By simply ensuring your foods have enough fiber, ....they slow the progress of carbohydrates through your body; it gives you a continuous, steady dose of energy, so you never get the “I’m empty” signal. Oh, you’ll eat plenty of food, but not because you’re ravenous. Because it tastes so good! Fiber also lowers the glycemic index (GI) of foods, meaning the rate at which they’re turned into toxic blood sugar, leading to all sorts of health benefits. In fact, a review from the University of Texas MD Anderson Cancer Center discovered that habitual intake of fiber from whole grains reduced the risk of coronary heart disease by 20 to 40 percent, and the risk of diabetes by 20 to 30 percent.

Personal Trainer Wisdom: On the other hand, whole grains can also lead you down the path of diabetes or lead to weight gain. Despite the health claims, whole grains are a mix bag of beans (pun intended). It is a valuable source of fiber but it can also be destructive to your health. IF you incorporate unprocessed whole grains (oats, bulger, wild rice, etc.) in your weight loss diet, never consume more than 1 serving or a quarter of your plate for each meal. Or choose a serving of the less inflammatory portion of beans.

RETRAIN YOUR TASTEBUDS

It’s easy to give up the added sugars because, after just 14 days, the sweet stuff will taste too sweet. That’s the secret to long lasting results... Test panelist Tara Anderson, 42, of Leonardo, NJ, says that after four weeks... “What I love about it is the way it’s retrained my taste buds. I have had a little sugar a few times, and it’s way too sweet now. I’m still trying to get used to coffee without sugar!” Better yet, it’s helped her feel healthier overall. “The best part for me is not feeling sick anymore or having migraines! I feel really good and will continue this way of life."

Personal Trainer Wisdom: The same applies to salt. The more you eat with each meal the more immune you become to it's natural, robust flavor. You might be surprised how little you need of each when you retrain your taste buds (and mind).

STOP COUNTING CALORIES

I found proof that it just doesn’t work. Researchers in Australia looked at different kinds of diets, including low-sugar and high-protein diets, to see if they made a difference in how the dieters’ bodies reacted. They put all of the subjects on the same number of calories, and broke them into four groups, trying out variations on high- and low-protein and high and low-sugar plans. They found that all things being equal, reducing sugar helped people lose weight faster, even when overall calories remained the same. In short, a high-carb, low-sugar diet was the best for cutting both fat and cardiovascular risk.

Personal Trainer Wisdom: Hmmmm....the author says don’t count calories but everyone on these diets were on the same number of calories. The moral of the story here is that substance is king. The simple analysis of calories in vs. calories out isn't enough. Again, though, you can still have too much of a good thing (think: Watching Gilmore Girls over and over and over....). I've witnessed personal training clients gain weight while cutting out inflammatory foods and more. Keep your overall calorie count at the appropriate level for your body.

EAT MINDFULLY

Becoming more aware—not just of what you eat, but of every aspect of your daily life— can have a serious impact on your body and your overall health. In a 2015 study, Brown University researchers asked nearly four hundred people to complete a mindfulness-awareness survey. Then, they X-rayed the subjects’ bellies to determine their degree of belly fat. What they found was that the higher people scored on the mindfulness survey, the less visceral fat they were likely to have! In fact, people who are less mindful have, on average, an extra pound of fat inside their bellies.

Personal Trainer Wisdom: Mindfulness and meditation may not only help you minimize the emotional connection to your foods but they will also help you minimize your stress (which can also lead to less belly fat).

STOP THE SODA

Every can of Coke has the sugar equivalent of four Krispy Kreme glazed doughnuts. And the soda industry is doing every they can to help you forget that. Coca-Cola was recently unmasked as the number one sponsor of the Academy of Pediatrics’ HealthyChildren.org website, and it has given nearly $3 million to the academy over the past six years, according to The New York Times. And recent studies finding that a lack of energy expenditure in adolescents contributed greatly to the obesity crisis turn out to have been funded by Coke. Fight back by swapping your soda for unsweetened Honest Tea or Tejava Tea instead—each has zero sugar.

Personal Trainer Wisdom: Repeat after me "ALL flavored sodas (regular and diet) are treats not drinks....ALL flavored sodas (regular and diet) are treats not drinks....ALL flavored sodas (regular and diet) are treats not drinks....."

SKIP THE CHEMICALS

You’re probably eating them without even knowing it. “Ultra-processed” foods now make up more than half of all calories consumed in the United States, according to a 2016 report in the online journal BMJ Open. “Ultra-processed” means any product that uses a non-food substance (preservatives, emulsifiers, artificial flavorings) that you simply wouldn’t use in a recipe you were making from scratch. And that, by the way, is where 90 percent of all our added sugar comes from.

Personal Trainer Wisdom: If you can't pronounce the name of the ingredient in your favorite food, your body most likely won’t process it well. Your choice: Do you want your body to waste it's energy on foreign invaders or help you efficiently lose weight?

How else do you think you can lose a pound a day?

Picture Credit:
Zerobelly.com-Is your cup helping you gain weight?

More to Read:
Are you ready to try a few weight loss tricks from a personal trainer in Chicago? Check out 6 Things 'Successful Diets Have In Common.

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Article Credit:

Author: Michael Moody Fitness with excerpt sourced from the article " 14 Ways to Lose a Pound a Day " on Zerobelly.com.

"40 Ways to Teach Your Kids Healthy Habits" Review

Are you struggling to find ways to teach your kids healthy habits? I've found several easy ways that you can adopt today that will change your kids' health for a lifetime (from healthy habits list "40 Ways to Teach Your Kids Healthy Habits").

       

MAKE VEGGIES THE BASE OF EVERY MEAL

You wouldn’t build a building without a solid foundation, so why would you make a meal that’s got a less-than-solid core? Making vegetables the centerpiece of your meals means you’ll almost automatically eat fewer calories while loading up on vitamins, minerals, and fiber. This doesn’t mean eating only salad, either — stir-fries, curries, spring rolls, soups, and even enchiladas can all fit into this healthy eating plan.  

Personal Trainer Wisdom: If you train your kids to make vegetables the center of each meal, they will be more likely to do the same. Not only create this type of plate but also discuss the reasons why you should choose these foods (think Popeye and spinach).

KICK SODA TO THE CURB

Soda is one of the worst offenders when it comes to sugar, calories, and high fructose corn syrup in our kids’ diets. Research suggests that soda is among the biggest contributors to our ever-growing obesity epidemic, and all those extra calories provide zero nutritional benefits. Give your kids a healthy start by saying to no soda, whether regular or diet. If they’re eager to enjoy a fizzy drink, give them unsweetened seltzer with just a squeeze of fresh lime or lemon juice,

Personal Trainer Wisdom: Luckily, kids aren't employed and receive a wage. They most likely would waste their whole paycheck on soda and candy. I grew up with a new 2-liter of RC in the fridge every other day. Let's be honest. If something is in the house, you or the kids are mostly to consume it. Resist the temptation and don't buy it. Instead, teach your kids about a healthy alternative to satisfy that want.

SWAP IN VEGGIES FOR NOODLES

Yes, it’s adorable to hear little kids mispronounce “spaghetti.” However, those white noodles you’re buying at the supermarket may have the not-so-adorable effect of prompting serious food cravings in your kiddos and adding to their risk of diabetes and obesity. Instead, buy yourself a spiralizer and make your own noodles from vegetables like zucchini and yellow squash. Not only are they preservative-free and lower in calories, but they’re also quicker to cook than your regular boxed pasta.

Personal Trainer Wisdom: While this substitution might be a tough sell, it can be convincing...especially if you invite them to help. Call it a nutritious edible art project! Spaghetti squash is also an option.

CUT OUT FRUIT COCKTAIL

Fruit is such a healthy and delicious snack, but somehow, companies have managed to make it bad for you in so many surprising ways. One such unpleasant iteration comes in the form of fruit cocktail, a syrup-laden, sugar-packed treat that’s marketed under the guise of health food. With way more calories and sugar than a fresh piece of fruit, tons of artificial dyes and preservatives, and potentially-obesogenic BPA in the can, you’re far better off giving your kids something else.

INSPECT LABELS FOR HIGH-FRUCTOSE CORN SYRUP

Even if you’re not a family with a shared sweet tooth, you may be eating more high fructose corn syrup than you bargained for. High fructose corn syrup is being added to everything from condiments to whole grain bread these days, so it’s of the utmost importance you read the nutrition labels before you put even seemingly-healthy items in your cart. Research conducted at Princeton University reveals that consumption of high fructose corn syrup caused greater increases in body fat, weight, and triglyceride levels in rats than consuming a greater number of calories in sucrose.

Personal Trainer Wisdom: I think we see a theme here. Any food served in syrup or with the word 'syrup' in the ingredients should be taken out of the cart. Why challenge your child's health with ingredients that can lead to obesity and diseases? Always choose the simple alternative (and it doesn't necessarily cost more money).

 

REPLACE MILKSHAKES WITH SMOOTHIES

Treat your kids to a healthy snack that tastes just like a milkshake, but without the calories, sugar, or fat. Vegan smoothies are a great way to give your kids a snack that feels like a treat, but is actually packed with vitamins, minerals, fiber, protein, and antioxidants, making it both filling and great for their health.

Personal Trainer Wisdom: With the right combination of fruits, vegetables, and seeds, your child won't know what they're missing. Don't give up when he or she refuses the first! Continue to experiment with different recipes and you may find a favorite (the same applies to you!).

CHECK FOODS FOR HIDDEN NITRATES

Nitrates are just one of the many preservatives that could be wreaking havoc on your gut health and immune system and may even contribute to the risk of cancer. Even worse, they’re found in countless kids’ foods, from pre-packaged lunches to deli meat. Make sure to inspect the ingredients list of your kids’ food for ingredients like sodium nitrate.

Personal Trainer Wisdom: "That sodium nitrate sounds tasty", says no one ever. If it isn't something that you would taste separately, it shouldn't be in your list of ingredients. While you want to find a quick lunch for your child, you don't need to settle for the cheapest or most convenient product (notice that I didn't say food). If you must serve a lunch meat, Boar's Head meats are the most natural on the market.

SAY NO TO MAYO

Bad news for mayo-phobes: even if you’d never willingly come in contact with the stuff, it may still be sneaking into your food. This high-calorie condiment is added to so many foods, from burger buns to salad dressings, that it’s far more difficult to avoid that you might think — and that means it’s in your kids’ food, too. Make sure you’re not contributing to the calorie creep in their foods by cutting out mayo at home and offering healthy, flavorful fats like avocado in its place.   

Personal Trainer Wisdom: As you have found in your diet, little amounts of this and that can easily add up to extra weight. Make every calorie count and choose the most nutrient-dense option. Remember that mayo often offers texture not taste. Experiment with alternatives such as hummus, salsa, or avocado (with portion size in mind, of course).

 

MAKE HEALTHIER COOKIES

Sugar cookies and gingerbread men may be holiday staples, but for your everyday after school snack, there are healthier options to be had. Fruit-sweetened oatmeal cookies are an easy way to get your kids to eat healthier with no protest; simply combine oatmeal, mashed bananas, almond flour, chocolate chips, and baking powder and bake for a delicious cookie that you can’t believe are good for you. 

Personal Trainer Wisdom: I love cookies. Still one of my favorite foods in life...next to my Grandmother's brownies (which I later found out were just brownies from a box). You and your kids should always enjoy the best of life without substituting every food choice with a untasty, healthy alternative. If sweets are part of the daily routine, though, something must give. There's a reason why scientists predict that 1 and 3 people will have or be on the path towards diabetes. You don't need to give up everything, but it's time to strategically replace what's necessary.

CUT OUT JUICE

While many juices may claim to be packed with all the health-boosting benefits of fruit, in reality, they’re doing little more than adding sugar and calories to your child’s menu. Instead, give your kids a healthy alternative by offering them whole fruit and water — the combination will fill them up with fiber and none of the sugar and high fructose corn syrup that’s commonly added to juice. 

Personal Trainer Wisdom: Whether the juice is 100% natural or not, it is a carb explosion that send anyone down the path of diabetes (along with your cookies). Stick to the whole fruits and be mindful of the sugars and grains that you're feeding your child (and yourself).

LEAD BY EXAMPLE

You are your child’s first teacher and, ultimately, the inspiration for their behavior, so make sure you’re modeling good eating habits for them in your life. If your children see you regularly snacking on unhealthy foods, it’s likely they’ll emulate that behavior as well. Likewise, if you’re constantly discussing your weight and opting for diet foods or skipping meals, they may have a skewed outlook of their bodies and eating habits. Research conducted at King's College London reveals that parental modeling can do more to shape a child's risk of obesity than restricting their food. 

Personal Trainer Wisdom: Modeling great behavior extends beyond the elimination of swear words from your vocabulary. Children are sponges, and they mimic the adult behavior around them. This statement says enough. The habits the develop at an early age could affect them for a lifetime. Sorry, Mom, you were wrong: Children can't eat whatever they want.

What other ways can we teach our kids to eat healthy?

    Picture Credit:
Zerobelly.com-Are you responsible for your child's healthy habits?

More to Read:
Check out "The 40 Most Fattening Kids' Menu Meals" Review. This is a list of the most common food items on a kid's menu...and you might be surprised by their stats. Even if you don't have kids you may still want to avoid these foods.

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 Article Credit:

Author: Michael Moody Fitness with excerpt sourced from the article " 40 Ways to Teach Your Kids Healthy Habits " on Zerobelly.com.

"25 Ways to Get Healthier in One Minute" Review

If you're reading this, you're probably overwhelmed with a million tasks on your list. Have no worries! I chose the best ways to improve your health in just a minute (from the weight loss list "25 Ways to Get Healthier in One Minute")!

       

DRINK A GLASS OF WATER

The Institute of Medicine suggests that as much as 75 percent of the population is dehydrated at any given time. Unfortunately, drinking inadequate fluids can make you feel hungry, put a strain on your kidneys, and can make it harder for your intestines to effectively and expeditiously digest food.  

Personal Trainer Wisdom: What is the proper amount of water that we need? While the general recommendation of 8 cups per day may be an adequate guide and goal, ultimately you need to be mindful of your physical self to determine your true need. Chances are that you'll never feel a burst of energy with enough water. On the other hand, you will feel tired or experience cramps when dehydrated. Check-in with your body every hour and assess your need before there is a deficiency.

STAND UP

Those long hours behind a desk are no friend to your waistline or health in general. However, it only takes a minute to combat the deleterious effect of this all-too-common habit. Researchers in Melbourne, Australia have discovered that alternating sitting and standing, as opposed to lengthy periods of just sitting, can reduce blood sugar highs and lows that can lead to hunger pangs, so if you’ve got a little time on your hands, stand up.

Personal Trainer Wisdom: Is there enough research to support this claim? I'm not sure yet. One thing we know for certain: Your hip flexors tighten while seated and may tilt your hips in a compromising position. Translation: Give your back some relief and extend your body from its sitting, flexed position.

GIVE SOMEONE A HUG

If you’re into it, and they’re into it, go ahead and give someone you love a big bear hug! Not only can giving your sweetie a squeeze burn a few calories, it can also improve your overall health. In fact, researchers at the University of North Carolina and the University of Pittsburgh have discovered that hugging can reduce your heart rate and blood pressure.

Personal Trainer Wisdom: Nevermind the miniscule amount of calories burning hugging someone (a little weird). No doubt about it: Giving hugs can lead to more positive interactions in your life...which may lead to less negativity and stress

TAKE A DEEP BREATH

Got a minute? Go ahead and take a few deep breaths. Mindful breathing is an easy way to relax when you’re feeling stressed, and research suggests it can help improve surgical outcomes, keep your heart rate steady, and lower blood pressure.

DO A ONE-MINUTE MEDITATION

All it takes is a minute to get a clearer mind and healthier body. Researchers at Johns Hopkins have found that meditation can relieve anxiety, physical pain, and even some symptoms of depression, so if you find yourself with a minute to spare, try channeling your inner om.

Personal Trainer Wisdom: Breathing...meditation...mindfulness...know these terms-they're probably missing from your life. Anytime a personal training client exhibits a limited range of motion or tightness in a stretch I always ask them to take a deep breath. You might be surprised how this simple strategy will reduce tension in the body and increase the range of motion. Just imagine what a collection of deep breaths and a focus can achieve during meditation!

 

SIP SOME TEA

Not a coffee drinker? Not a problem! Sipping a glass of green tea can help increase your energy level and may even help you slim down faster. Just make sure you're opting for an unsweetened version — many of the green teas you'll find at the supermarket are loaded with sugar and high fructose corn syrup.

Personal Trainer Wisdom: How many hyperactive tea drinkers do you know? They always seem relaxed to me...especially as they sit, relax, and sip. Take note: You may need to slow down your life to improve your health. Don't forget that not all tea is the same. Read the box!

REST YOUR EYES

A mere 60 seconds definitely isn’t enough time for a nap, but it’s plenty of time to give those peepers a break. The American Optometric Association recommends taking regular breaks from staring at your computer screen to prevent eye strain, so if you’ve got a minute to spare, give yourself some shut-eye.

Personal Trainer Wisdom: More strain to any part of the body isn't good. The same principle applies to your eyes.

How else can you improve your health in one-minute?

    Picture Credit:
Zerobelly.com-Is the key to better health in your cup?

More to Read:
Are you ready to try a few weight loss tricks from a personal trainer in Chicago? Check out 6 Things 'Successful Diets Have In Common.

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 Article Credit:

Author: Michael Moody Fitness with excerpt sourced from the article " 25 Ways to Get Healthier in One Minute " on Zerobelly.com.

"Is Stress Making You Fat? Science Finds a New Link" Review

Have you changed everything from your diet to your fitness regiment and still haven't lost weight? The answer may be the amount of stress you endure. Check out this very convincing article on why we should limit the emotional burden we bear (from the recent weight loss article "Is Stress Making You Fat? Science Finds a New Link").

       

Health.com: Is Stress Making You Fat? Science Finds a New Link

Sure, your life is bananas. And maybe you feel like you can manage it all just fine. But here is a powerful reason to pencil in some me time: Feeling stressed for months at a time can up your risk for obesity, according to scientists from University College London.

Their new study used hair clippings to measure levels of the stress hormone cortisol in people’s bodies. Hair samples provide more accurate hormonal data than other types of samples, the authors say, making their findings some of the strongest yet to suggest that stress and weight are closely linked.

For the study, published today in Obesity, the researchers collected locks from more than 2,500 men and women over a four-year period and analyzed them for accumulated levels of cortisol. (The samples were cut as close as possible to the scalp, and represented hair growth over about two months.)

The researchers also recorded participants’ weight, body mass index (BMI), and waist circumference over time. And they noticed a clear connection: People who had higher levels of cortisol in their hair tended to rank higher on all three physical measures, as well.

In fact, people classified as obese based on their BMI (30 or greater) or waist circumference (greater than 102 centimeters in men or 88 centimeters in women) had particularly high levels of cortisol in their hair.

These findings support previous research that suggests that high-stress levels can trigger unhealthy habits—like losing sleep and eating “comfort food” high in sugar and fat. Other studies have shown that cortisol levels can affect metabolism and fat storage in the body, implying that weight gain could potentially occur even if a person’s behaviors don’t change.

But most studies have relied on measurements of cortisol in the blood, saliva, or urine—which can vary depending on situational factors and time of day. The relatively new technology of measuring hair cortisol provides more accuracy for long-term cortisol measures, say the authors, and strengthens the existing research.

The association between cortisol levels and waist circumference is particularly important, says lead author Sarah Jackson, Ph.D., a research psychologist in the Department of Behavioral Science and Health since carrying fat around the midsection is a known risk factor for heart disease, diabetes, and early death.

Personal Trainer Wisdom: You can't achieve your most ideal self without looking at every facet of your life including the mental, emotional, and physical parts of you. They are intertwined and require a multi-prong approach. This couldn't be any truer when pursuing a weight loss goal.

Without a doubt, there is no bigger challenge than managing your physical self and the responsibilities of your personal and professional lives. No surprise, you and many others are overwhelmed with stress (and your weight is suffering as a result). While these recent findings may not anything new, they once again affirm an important notion: weight loss requires more than a focus on fitness and nutrition.

The authors noted that their study participants were all 54 and older and mostly white, and pointed out that the study's findings may not apply to a younger or more diverse group of people. They also can’t say which came first: obesity or elevated cortisol levels.

Susan K. Fried, Ph.D., professor of medicine, endocrinology, diabetes, and bone disease at Icahn School of Medicine at Mount Sinai, said in an email that it’s possible that obesity could trigger higher stress levels. The study’s cortisol measurements reflect exposure over a couple of months, “but the obesity in the people studied likely developed many years earlier,” says Fried, who reviewed the research but was not involved herself.

“Thus, these high hair cortisol values may simply reflect social or biological stress associated with being obese,” she says. For example, stigma and medical conditions associated with being overweight (such as high blood pressure and arthritis) could both cause stress over time.

Jackson agrees that this is a possibility, but says it can’t hurt to be aware of how stress might influence weight gain: “I think the take-home message from our study is really to try and maintain awareness of healthy lifestyle habits during times of stress."

“When we’re stressed out we may find it more difficult to find the motivation to go for a run or resist unhealthy foods, and that’s when it is easier for weight to creep on,” she says. It could also be helpful to identify ways to reduce exposure to stressful situations, she adds, or to find ways of coping with stress that doesn't involve food.

If further research is able to identify a cause-and-effect relationship—that is, show that stress and cortisol levels are directly responsible for fueling weight gain—it could lead to new ways of using stress reduction to prevent and treat obesity, says Jackson.

Personal Trainer Wisdom: What great insight, huh? Not so fast. You shouldn't believe everything you read...at least not yet. More research is needed. With this being said, it's okay to listen to any health and fitness claim, but you need to take responsibility and continue your research. Don't take everything on the surface. Do you really know what this claim is based on? Most health proclamations are backed by studies but what do you know about the studies? Who funded the study? Could there be a conflict of interest? How many people participated? How were they recruited? Are they representative of the general population? Are they representative of you? What was the scientific approach used in the study? Do other studies support or dispute this claim? Why or why not? Reading these types of articles aren't enough. You need to ask the right questions too. I give Health.com professional credit for exploring the study in more depth. Specifically, looking at the participants and whether these findings generalize to the greater population. 

    Picture Credit:
MSN.com-Is this research a step in the right direction for people trying to lose weight?

More to Read:
Are you ready to try a few weight loss tricks from a personal trainer in Chicago? Check out 6 Things 'Successful Diets Have In Common.

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 Article Credit:

Author: Michael Moody Fitness with excerpt sourced from the article " Is Stress Making You Fat? Science Finds a New Link " on MSN.com.