Should You Eat Fermented Foods?

By Sheri Berger, RDN

I am sure most of you have noticed the latest food rage these days is fermented foods! You may be wondering what are these foods and why are they getting so much attention. Some examples of fermented foods are yogurt, buttermilk, cottage cheese, sauerkraut, kimchi, kefir, sour dough bread, and kombucha. These foods are literally alive! That’s right, fermented foods are full of alive and active bacteria, also known as probiotics. Probiotics are good bacteria that have well known benefits as well as some possible advantages that are still under research. Here are two benefits we know for sure:

  • Digestion regulation
  • Strengthens immunity

Other possible benefits of probiotics that are still under review:

  • Weight loss
  • Improve mood and anxiety

Fermented foods are tasty and contribute beneficial nutrients such as fiber, calcium, and vitamin D, although some can be high in sodium and sugar. For people with high blood pressure, be conscious of the sodium content of sauerkraut and kimchi. For those who are limiting sugar intake, be cautious of the added sugars in yogurt, kefir, and kombucha. It is best to read your labels carefully and choose a probiotic variety with less added sugar or sodium or balance out these nutrients with all your other daily choices.

Read here for more information on the benefits of probiotics and some diy recipes for kefir, yogurt, kombucha, and kimchi: http://www.livestrong.com/slideshow/1011412-benefits-fermented-foods-5-diy-recipes/#slide=1

Benefits of Outdoor Exercise

By Kristi Harries

After a long winter of working out indoors, many people enjoy switching up their routines and taking their sweat sessions outside. The change of scenery alone is enough for most, but there are a few added health benefits to encourage more outside workouts this summer!

Mental and Emotional Well-being: A randomized study found that natural environment exercise was linked to increased energy, greater feelings of revitalization and greater satisfaction. Participants also reported they were more likely to exercise again compared to their indoor counterparts.

Outdoor exercise has also been associated with decreasing tension, confusion, anger and depression. A few small studies have found that people who exercise outside have lower blood levels of cortisol, the hormone related to stress.

Improved Attention and Focus: Although any exercise is likely to help with clearing the mind, a small study from the University of Illinois found that ADHD children were better able to concentrate after a 20-minute walk in the park than those who walked through the city or neighborhood streets. This shows that our physical environment can make a difference.

Higher Vitamin D levels: Taking your workout outside is a great way to soak up a few extra sun rays and get that needed vitamin D. Although you want to be safe and wear sunscreen, if you are planning to be in the sun for a long period of time, being outside may be especially helpful for people with low levels of vitamin D.

Burn more Calories: Outdoor exercise tends to be more strenuous than the indoor version. Comparing the exertion of running on a treadmill and the exertion of running outside, treadmill runners expended less energy to cover the same distance as those striding outside; primarily because indoor exercises do not face wind resistance or changes in the terrain. The same dynamic can apply to cycling. That means that if you have limited time and want to burn as many calories as possible, you should hit the road instead of the gym!

Another small study on older adults (men and women aged 66 or older) found that volunteers reported enjoying the outside activity more and found that those who exercised outside exercised longer and more often than those who exercised indoors.

To help get you started, follow this link to see some fun outside exercises!

http://www.fitnessmagazine.com/workout/lose-weight/total- body/best-outdoor- workout/?page=1

References:

Healthy Living (2012) Outdoor Exercise: Health Benefits of Working out Outside. Huffington Post.
http://www.huffingtonpost.com/2012/06/23/outdoor-exercise- health-benefits_n_1616467.html

Reynolds, Gretchen (2013) The Benefits of Exercising Outdoors. The New York Times.
https://well.blogs.nytimes.com/2013/02/21/the-benefits- of-exercising- outdoors/?_r=0

A Health Blog (2017) More Mental and Physical Benefits from Outdoor Exercise.
https://www.ahealthblog.com/confirmation-of- mental-and- physical-benefits- from-outdoor-exercise.html

About the Author:

Kristi has been with BaySport coming up on 7 years managing the Micro Focus location in Provo, Utah. She graduated from Brigham Young University-Idaho with a degree in Health Promotion and Lifetime Wellness, and is a Licensed Massage Therapist. She enjoys working with clients to improve their lifestyle and coach them towards a long healthy life! She loves living close to the mountains to hike and fish with her husband and now 10 month old daughter. She is running the Utah Valley and Mt. Nebo Half marathons this summer and enjoys training outside after a long snowy winter!

Actionable Tips For Weight-loss, Success, and Optimization

By Ryan Hail

We have all heard how to lose weight…Exercise More! Eat Less! Try this diet! While this information is not technically incorrect, it falls flat on actually giving clients the results they seek. Why? Because they are non-specific and some do not promote actual healthy habits. Here are my 3 steps to weight loss.

1) Intermittent Fasting (IF)

This is a method of eating in which you restrict your meals to a certain window of time in a given day.

How it works: Time restrictive eating can be broken down a lot of ways, my go to for most people is to start with a 16 hour fast followed by an 8 hour feed. A simple way to practice this would be to have your last meal of the day around 7-8pm, skip breakfast, then start eating again around 11am-12pm.

While skipping breakfast is the most popular method, you could also opt for an early dinner followed by a late breakfast. Regardless of how you decide to implement IF, the key thing to remember is that this is a piece of a much larger puzzle and does not give you “freedom” to eat a diet filled with unhealthy food. Be sure to choose nutrient dense, whole-foods such as vegetables, fruit, coconut oil, avocados, fresh fish, eggs, meat, nuts/seeds and beans.

2) Move 30-60 minutes on most days of the week.

This part is critical for not only weight-loss but mental and physical well-being. This can include a walk first thing in the morning, a CrossFit class, Yoga, Powerlifting, etc. The “art of doing” is the important piece here. Just move!

3) Manage Your Hormones. Manage Your Life.

Hormones basically run everything our bodies do. They are chemical messengers that are critical to life and vitality. When my normal tips and tricks do not work with a client, I start to become curious about how optimally their endocrine (hormonal) system is operating. One hormone that is getting a lot of attention right now is cortisol, better known as the stress hormone. Some cortisol is needed for survival but too much for too long can create havoc on your quality of life as well as your waist line!

Ways to balance your hormones:

  • Exercise regularly
  • Honor your circadian rhythm by sleeping 7-9 hours per night. Ideally from about 10pm-6am.
  • Mediation and Breath Work 10-20 minutes per day
  • Socialize with uplifting people

Bonus Material: (For people who have already implemented the strategies listed above).

  • Lift Weights 1-3 times per week for about 30-45 minutes. This can be included in tip #2.
  • Get a full blood panel to help you better understand your unique biological needs.
  • Meet with a fitness professional to fine-tune your program.
  • Research the Metabolic Typing Diet. (While I am not a huge fan of prescribing diets, this is one that looks at the individuals needs and can help people understand their relationship with food on a much deeper level).

Hopefully these tips not only guide you to weight-loss, but encourage you to lead a healthier life filled with laughter, love, and peace.

Note: Studies have shown that intermittent fasting has potential benefits for anti-aging, cancer, cognitive function, inflammation, hypertension, and the metabolic syndrome; but the evidence so far is insufficient to justify making clinical recommendations.²

References:

1) http://fitness.mercola.com/sites/fitness/archive/2017/02/17/intermittent-fasting- promotes-health-longevity.aspx

2) https://sciencebasedmedicine.org/intermittent-fasting/

3) http://drhyman.com/blog/2016/08/05/how-to- fix-your- hormones-and- lose-weight/

4) https://www.theguardian.com/science/2016/jan/28/study-reveals- that-exercise- alone-wont-cause-weight- loss

About the Author:

Ryan received his Bachelor’s Degree in Sports Science from Wright State University.  In addition, he is a certified personal trainer through the National Federation of Professional Trainers (NFPT), CrossFit Level 1 Coach, USA Weightlifting Specialist Level 1 (USAW SPC L1), Holistic Lifestyle Coach Level 1 (CHEK) and he stays on the cutting edge of fitness programming through workshops and peer communications. He has enjoyed working with his clients to enable them to perform better, feel better, and live better for seven years.  His background focuses on sports performance training, corporate wellness, CrossFit, and Olympic weightlifting.  Ryan’s hobbies include Brazilian Jiu-jitsu, lifting weights, yoga, reading, stand-up paddle boarding, and exploring Austin!

Classes: Boot Camp. PowerFit. Barbell Club. H.I.I.T.