10 Ways to Lose 20 Pounds

Slim down with simple tweaks to your diet and fitness routines
By: The Editors of  

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Snooze—and Lose

In a 16-year study at Harvard, scientists found that people who slept for 5 hours or less a night were 32 percent more likely to pack on major pounds than those who dozed a full 7 hours. Although "major" was defined as 33 pounds, the average increase was 2 pounds a year, a gain that's easy to miss from month to month. "Due to accumulating fatigue, those who get the least shuteye may also move around the least during the day," says study author Sanjay Patel, M.D.

Trouble hitting the sack? Here’s How to Snooze Like a Baby—No Matter Your Age.

Check out Eat This, Not That 2013, the no diet weight loss solution!

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Don't Believe Your Eyes

Warning: Your breakfast may be larger than it appears. Cornell University scientists found that people ate more cereal from bigger bowls than from smaller ones, even though they thought the opposite to be true. "It's called the size-contrast illusion," says researcher Brian Wansink, Ph.D. "Because food takes up a smaller percentage of space in larger dishes, it seems like you're eating less." Use a measuring cup to portion out your cereal; in a few days, you'll be able to eyeball servings accurately.

Plus: Lose fat faster, build bigger muscle, and last longer in bed!

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Make Time for a Quickie

An 11-minute workout can help you burn more fat all day long, say researchers from Southern Illinois University at Edwardsville. In the study, people who lifted weights for that duration three times a week increased their metabolic rate even as they slept. "The process of breaking down and repairing your muscles increases your metabolism," says study author Erik Kirk, Ph. D. What's more, the participants were able to fit their workouts into their schedules 96 percent of the time.

Transform your body into a fat-burning machine with these 5 Easy Ways to Rev Your Metabolism.

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Don't Neglect Your Legs

To take inches off your waist, work the muscles below your belt. In a new Syracuse University study, people burned more calories the day after they did lower-body resistance training than the day after they worked their upper body. "Leg muscles like your quads and glutes generally have more mass than the muscles in your chest and arms," says study author Kyle Hackney, Ph. D.(c). "Work more muscle, and your body uses more energy to repair and upgrade it later." The best approach? Hit every muscle each workout.

Need a plan? Try: The Incredible 82-Day Speed Shred.

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Clock in at the Gym

A stressful job may make you fat, suggest Harvard researchers who followed 1,355 Americans for 9 years. They found that overweight men with little authority at work gained more weight than men with more authority did. Not being able to make decisions is linked to stress. Eating can be calming because it releases mood-improving endorphins, says study author Jason Block, M.D. The best stress-busting fat burner? Exercise.

Video: Just getting into yoga? Start with The Best Yoga Poses for Guys.

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Whey to Lose

To drop weight, you need to cut back on certain foods—but not dairy. Milk and other dairy products can help dieters slim down and beef up, say Canadian researchers. Their study found that heavy people who exercised every day and followed a high-protein, high-dairy (and calorie-restricted) diet for 16 weeks lost about 10 pounds of fat and gained 1 1/2 pounds of muscle. (Those who ate less dairy and protein still lost weight, but they also lost muscle.) The reasons: Milk may help regulate appetite, and whey protein can activate muscle growth.

(For healthy five-star snacks you can make in your own kitchen, sign up for the all-new Men’s Health Guy Gourmet newsletter!)

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Go Ahead. Live a Little

Eating frequent, low-sugar desserts can help keep the weight off. Dieters in a Greek study who ate a low-sugar dessert four times a week lost 9 more pounds after 12 weeks than those who ate any dessert they wanted just once a week. (Search: Healthiest Desserts) Eating dessert more frequently can keep you from feeling deprived, the researchers say. But limit desserts to around 10 percent of your daily calories.

Want  great desserts that won’t tip the scale? Check out these 15 Dessert Swaps for Weight Loss.

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Cut the Carbs

A worldwide consensus has formed: Eating a diet that's low in carbs, not fats, is the best way to lose weight. In a recent United Arab Emirates study, people who followed a low-carb diet had lower body weights, insulin levels, and triglyceride levels than those who went with a low-fat diet. And a European study that tracked nearly 90,000 people for several years found that participants with a low fat intake had the same risk of being overweight as those who ate higher amounts of fat. Still, if you boost your fat intake, make sure you adjust your calories and physical activity accordingly.

Related: 12 Tasty Substitutions When Cutting Carbs

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Don't Go Soft

Turns out, soft drinks really are just empty calories. Penn State University researchers fed men lunch once a week for 6 weeks, along with either a 12 or 18-ounce regular soda, diet soda, or water. The result: The men ate the same amount of food no matter the size or type of beverage served. Which means they consumed far fewer total calories when they drank water or diet soda compared with the sugar-laden stuff. What's more, the participants' ratings of satiety and hunger were identical after each lunch, showing that the extra calories in the regular soda had no benefit.

Sugar doesn’t just come in the form of cookies and candy. Discover the insidious ways it can creep into your diet with 9 Sneaky Sources of Sugar.

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Four ways to stop a cold or flu in its tracks

Have you caught the dreaded change-of-season cold?  These four tips can help you shorten the duration of a cold and alleviate symptoms.

Perhaps it was the person at the office who sneezed a little too close to you. Or maybe it happened on the crowded bus, where you were surrounded by a symphony of coughs and sniffles. Either way, now you’ve woken up with a change-of-season cold, and you’re not alone.

It may be too late for you to keep yourself from getting sick in the first place, but the good news is that there is plenty you can do to shorten the duration of a cold or flu and alleviate the symptoms while you’re waiting to recover. Here are my top four tips for sending the sniffles packing.

1. Triple your vitamin D for three days

Low vitamin D is common in people who live in northern climates. When we start heading indoors to get away from the cooler temperatures, the subsequent decrease in vitamin D — which our body produces when sunshine hits our skin — leaves us more susceptible to viruses.

The immune system’s front-line soldiers are the T-cells, which are dormant until they are activated to detect and kill infections from viruses and bacteria. A Danish study found that the first stage of T-cell activation involves vitamin D — when a T-cell is exposed to a virus or bacteria, it sends a signal to search for vitamin D in the blood. Without vitamin D, T-cell activation is stopped in its tracks.

At the first sign of a cold or flu I recommend taking 25,000 to 30,000 IU of vitamin D a day for three consecutive days only. After that, drop your dose down to 4,000 to 5,000 IU, taken daily for long-term health. Children may take 1000IU for three days, then decrease to 200 to 400IU per day. As always, discuss new supplement use with your health practitioner.

2. Top up your vitamin C

When it comes to stifling the symptoms of your cold, much like with vitamin D, you need vitamin C to boost your defences. Vitamin C influences your ability to fight off infections by stimulating white blood cells and increasing the rate at which they travel to the site of infection. Scientists from the University of Texas Health Science Center studied the white blood cells of 12 patients before and after each patient took one gram of vitamin C daily for two weeks and found that their disease-killing white blood cells became much more active with the increase in vitamin C supplementation.

I recommend taking four to 12 grams of vitamin C, spread throughout the day, at the first sign of a cold. If you develop loose stools, then simply reduce the dose.

3. Put on wet socks and hit snooze

It may not sound appealing, but this natural remedy can stop a cold, flu, or fever in its tracks by stimulating the immune system and improving circulation. Best of all, you only need a few simple ingredients: a pair of cotton socks, thick wool socks, and a towel.

First, soak the cotton socks in cold water. Wring them out slightly and place them on your feet. Then take a pair of thick dry wool socks and put them over the wet socks. If desired, you can set a towel under your feet — then immediately go to sleep. Do this for two or three nights, or until you feel your illness has passed.

4. Pump up the probiotics

Everyone can benefit from the use of probiotics for healthy digestion, regular bowel function and immunity. When your immune system is under attack, however, you need to increase the dosage. Clinical trials show that probiotics may decrease the incidence of respiratory tract infections and that antibiotics may turn the immune system “off” while probiotics turns it back on “idle,” possibly leaving your body more able to quickly react to new infections.

Look for a supplement with 10 to 15 billion cells per capsule. Take two upon rising and before bed, on an empty stomach. For maintenance, drop to one or two pills each morning.

Natasha Turner, N.D. is a naturopathic doctor, Chatelaine magazine columnist, and author of the bestselling books The Hormone Diet and her newest release, The Supercharged Hormone Diet, now available across Canada. She is also the founder of the Toronto-based Clear Medicine Wellness Boutique.

Starting An Exercise Program And Sticking To It

By:  Dr. John A. Papa, DC, FCCPOR(C)

A new year means a fresh start!  Starting an exercise program is an excellent health conscious choice on many people's New Year's resolution lists.  Below are some helpful tips to help you stick with an exercise program.

Make Exercise Safe:  An exercise that may be considered safe for one individual may not be safe for another due to age, physical limitations, and other health concerns.  If you are not sure where to start, consult with an experienced and knowledgeable individual such as a personal trainer or health care provider who can assist in choosing activities that are appropriate for you.  If you have been inactive for a period of time, gradually ease into activity and take it slow.

Make Exercise Feel Good:  Not only does exercise make you physically stronger; it also has the benefits of releasing excess tension, building self-esteem, and stimulating the body’s natural “feel good” chemicals called endorphins.  Although there may be some initial physical discomfort when beginning a new exercise program, this may be your body’s normal response when starting a new activity and should not last more than one to two weeks.  If discomfort or pain persists beyond this point, consult with an experienced individual to make sure the exercise you are performing is appropriate and being done correctly.

Make Exercise Convenient:  Although incorporating regular exercise into a busy life necessitates some planning and sacrifice, the health benefits can be significant.  Regular exercise must be prioritized.  This may require scheduling exercise into everyday routines and/or making regular exercise as convenient as possible, thereby increasing the likelihood that it remains a priority.  Exercise does not need to be time consuming.  Regular bouts of exercise for as little as 30 minutes a day can have a positive impact on health.

Make Exercise Fun:  Individuals should choose a range of exercise activities that they enjoy.  Performing these activities with a workout buddy, friend, or family member also results in the exercise being more pleasurable.  Those individuals who choose fitness and recreational activities they enjoy are more likely to be consistent with those activities.  Having another individual to share this with will also increase the likelihood that you will stay with the exercise activity.

Individuals beginning an exercise program need to have realistic expectations about the amount of time they can invest, the activities they will enjoy engaging in, and the physical and psychological benefits they expect to experience.  Exercise leads to tremendous health benefits that can be initiated by individuals of any age or shape.  Hopefully we have inspired you to invest in the health of your future.  From all of us at the New Hamburg Wellness Centre, good luck and Seasons Greetings!

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

Protecting Your Back During The Winter Season
By:  Dr. John A. Papa, DC, FCCPOR(C)

The winter season is upon us and extra precaution must be taken as snow removal and icy walking surfaces can contribute to an increased risk of back injuries.  Included below are some useful tips that can be followed to help keep your back healthy and injury free this winter season.

1.   Warm up:  Prepare your body for physical activity by stimulating the joints and muscles, and increasing blood circulation.  Climbing stairs, marching on the spot, or going for a quick walk around the block, can serve as excellent warm ups in five to ten minutes.  Follow this with some gentle stretches and exercises for the back.

2.    Push, don’t lift:  Push the snow to one side and avoid lifting.  If you must lift, keep the shovel close to your body and avoid twisting and turning by positioning yourself to lift and throw straight at the snow pile.  Be sure to lift slowly and smoothly and do not jerk with your lifts.

3.    Bend the knees, keep the back straight and brace:  Use your knees, legs and arm muscles to do the pushing and lifting while keeping your back straight.  Maintaining the natural and neutral curves of your back is important, as this is its strongest and most secure position.  Contracting and bracing your abdominal muscles during lifting improves spinal stability and decreases the chance of injury.

4.    Use the right shovel:  Use a lightweight, non-stick, push-style shovel.  Separate your hands as much as possible on the shovel handle for better leverage against the weight of the snow.

5.    Dress for the job:  Wear warm clothing to protect yourself against the elements.  Shoes and boots with solid treads and soles can help minimize the risk of awkward twisting, slips and falls.

6.    Don’t let the snow pile up:  Removing small amounts of snow on a frequent basis is less strenuous in the long run.

7.    Watch the ice:  Caution should be exercised around icy walkways and slippery surfaces.  Intermittent thaws and subsequent freezing can give way to ice build-up under foot increasing the risk of back twisting, slips and falls.  Coarse sand, ice salt, ice melter, or even kitty litter can help give your walkways and driveways more traction.

8.    Take a break:  Know your physical limits.  If you feel tired or short of breath, stop and take a rest.  Make a habit to rest for a moment every 10 or 15 minutes during shoveling.  This is especially important if the snow is wet and heavy.  Stop shoveling immediately if you feel chest or back pain.

In the event that you suffer a back injury that does not subside, you should contact a licensed health professional who deals in the diagnosis and treatment of back pain.  For more information, visit www.nhwc.ca.

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

TAKING CARE OF BUSINESS

~ Special Advertising Feature of the New Hamburg Independent ~ December 12, 2012

Change is good. It leads to improvement, growth and continued success.

Since moving to their new location in the Waterloo Street Plaza in January 2012, the New Hamburg Wellness Centre has experienced all three and now offers even more comprehensive care to their patients. Their change can lead to a good change for you.

“We have many different treatment options available to address issues people come in with,” says Clinic Director,  Founder and Chiropractor, Dr. John Papa. “This may include the use of specialty soft tissue treatments, electrotherapeutic modalities, Medical Acupuncture, custom orthotics, rehabilitative exercise prescription, and traditional chiropractic techniques.”

The New Hamburg Wellness Centre specializes in the treatment of muscle and joint conditions. This includes, but is not limited to, neck pain, back pain, osteoarthritis, upper and lower extremity complaints, along with sports, work and motor vehicle injuries.

Dr. Papa indicates, “We have earned the trust of physicians and are preferred providers with Worker's Compensation and various insurance companies for motor vehicle accident-related injuries. Through a multi-disciplinary approach, patients have access to various practitioners at the centre to address their particular injury or area of concern. ”

Dr. Sean Delanghe joined Dr. Papa in September 2011, as a full-time Chiropractor and shares his philosophy of helping people become pain-free and return to activity as soon as possible. As an avid runner and duathlete, Dr. Delanghe has expertise in training, and injury prevention and resolution.

The Wellness Centre also has three Registered Massage Therapists and one Naturopath. As well, Dr. Papa performs Medical Acupuncture, prescribes custom orthotics and is a Registered Chiropractic Rehabilitation Specialist.

Since moving, patient growth has been exponential and Dr. Papa genuinely enjoys the diverse demographic and the challenges it presents. He can go from treating a 5-year-old in one room, to a 94-year-old in the next, and sciatica in an 80-year-old is quite different than in a 28-year-old.

“We have parents that come in with their children who have had good experiences themselves and are being proactive. We often work on postural issues and gentle soft tissue mobilization in kids,” Dr. Papa says. “We also have older patients who rely on our unique training and expertise for pain relief and assistance with improving their independence and functioning with activities of daily living.”

Dr. Papa and his team of experts look at each patient within the context of their complaints, what they observe, and the quantifiable outcomes they can obtain in the pursuit of healthful living. If, however, a plateau in treatment is reached, Dr. Papa will not hesitate to refer a patient back to a physician or other specialist.

“You have to know when to, and when not to,” Dr. Papa says compassionately.

Whether you are looking to prevent injury or are in pain and need relief, please visit the New Hamburg Wellness Centre at 338 Waterloo St. Unit 9, New Hamburg in the new Waterloo Street Plaza. They can also be reached at (519) 662-4441 or www.nhwc.ca.

Warning: Too Little Sleep May Fuel Insulin Resistance

Story at-a-glance

• New research has shed some light onto why sleep deprivation may be so damaging to your health, as it may seriously impair the way your body responds to the hormone insulin.
• After four nights of sleep deprivation (sleep time was only 4.5 hours per night), study participants’ insulin sensitivity was 16 percent lower, while their fat cells’ insulin sensitivity was 30 percent lower, and rivaled levels seen in those with diabetes or obesity.
• Impaired insulin sensitivity, also known as insulin resistance, occurs when your body cannot use insulin properly, causing your blood sugar levels to rise to unhealthy levels. Insulin resistance is a precursor to type 2 diabetes as well as a risk factor in many other chronic diseases.
• Sleep deprivation puts your body in a pre-diabetic state, which can lead to increased weight and decreased health.

TOO MUCH LIGHT IN YOUR ROOM

Even the tiniest emission of light in the room, including those given off by electronic devices, can disrupt your pineal gland's production of melatonin and serotonin, thereby disrupting your sleep cycle.

So close your bedroom door, install black-out drapes, use a sleep mask, get rid of night-lights, and refrain from turning on any light during the night, even when getting up to go to the bathroom. If you have to use a light you can use a red flashlight, as that wavelength of light has a minimal impact on melatonin production.

EXERCISING TOO CLOSE TO BEDTIME

Exercising for at least 30 minutes per day can improve your sleep. However, don't exercise too close to bedtime (generally not within the three hours before) or it may keep you awake.

DRINKING ALCOHOL BEFORE BED

Although alcohol will make you drowsy, the effect is short-lived and you will often wake up several hours later, unable to fall back asleep. Alcohol will also keep you from entering the deeper stages of sleep, where your body does most of its healing.

YOUR BEDROOM IS TOO WARM

Many people keep their homes and particularly their upstairs bedrooms too warm. Studies show that the optimal room temperature for sleep is quite cool, between 60 to 68 degrees F. Keeping your room cooler or hotter can lead to restless sleep. When you sleep, your body's internal temperature drops to its lowest level, generally about four hours after you fall asleep.

Scientists believe a cooler bedroom may therefore be most conducive to sleep, since it mimics your body's natural temperature drop.

CAFFEINE IS KEEPING YOU AWAKE

Caffeine has a half-life of five hours, which means 25% of it will still be in your system even 10 hours later, and 12.5% 20 hours later (see the problem?). Plus, in some people caffeine is not metabolized efficiently, leaving you feeling its effects even longer after consumption. So, an afternoon cup of coffee or tea will keep some people from falling asleep at night. Be aware that some medications contain caffeine as well (for example, diet pills).

YOU'RE WATCHING THE CLOCK

The more you watch the clock when you wake up in the middle of the night, the more stressed and anxious you will become, and the more you may actually “train” yourself to start awakening at the same time each night. The solution is simple: Remove the clock from your view so you actually have to sit up or change positions to see the clock.

WATCHING TV TO HELP YOU FALL ASLEEP

The artificial glow from your TV can serve as a constant stimulus for keeping you awake and, possibly, eating, when you should really be asleep. Further, computer and TV screens (and most light bulbs) emit blue light, to which your eyes are particularly sensitive simply because it's the type of light most common outdoors during daytime hours. As a result, it can disrupt your melatonin production and further interfere with your sleep.

WORRYING IN THE MIDDLE OF THE NIGHT

If stress keeps you up at night, try keeping a “worry journal” next to your bedside so you can jot down your thoughts there and clear them from your head. The Emotional Freedom Technique (EFT) can also help balance your body's bioenergy system and resolve some of the emotional stresses that are contributing to your insomnia at a very deep level. The results are typically long lasting and improvement is remarkably rapid.

DO NOT EAT THREE HOURS BEFORE BED

Although you might struggle with this initially, it is ideal to avoid eating any foods three hours before bed, as this will optimize your blood sugar, insulin and leptin levels and contribute to overall good health.

SMOKING

The nicotine in cigarettes is a stimulant, which can keep you awake much as though you just drank a cup of coffee.

Dr. Mercola
Warning: Too Little Sleep May Fuel Insulin Resistance

Tips For Managing Stress

By Dr. John A. Papa, DC, FCCPOR(C)

We are all bombarded with stressful events and situations everyday.  Unfortunately, many of us are not so good at dealing with stress, and whether we realize it or not, stress can be impacting our health in a negative way.

Researchers estimate that stress contributes to as many as 80% of all major illnesses, including cardiovascular disease, cancer, skin disorders, metabolic disease, and infectious ailments of all kinds.  Symptoms of stress may include but are not limited to: fatigue, dizziness, chronic headaches, irritability, depression, low self-esteem, changes in appetite, weight gain, digestive problems, breathing difficulties, chronic pain, insomnia, muscular weakness or tightness, and recurrent colds or infections.

Being able to effectively manage stress can have a significantly positive impact on overall health.  Below are some useful tips that can help individuals manage their stress levels.

1.    Identify a common or persistent stressor.  Once this is done, one must then move to confront and resolve this stressor whenever possible.  This is not always easy but is much more productive than letting ongoing stress affect your health indefinitely.  There are certain stresses and situations that we simply cannot do anything about, so don’t fret about things beyond your control.

2.    Exercise is one of the most powerful tools in helping one deal with stress.  Not only does it make you physically stronger, it also has the benefits of releasing excess tension, building self-esteem, boosting immune function, and stimulating the body’s natural pain killing chemicals called endorphins.

3.    Fuel your body with a nutritionally balanced diet that is rich in fruits and vegetables, and low in trans-fat.  This will serve to tone down your body’s negative response to stress.  Significant and positive changes can also be made to your eating habits by cutting down serving sizes, eliminating unhealthy snacking, and minimizing foods that can be detrimental to your health.

4.    Eliminate bad habits.  Engaging in bad habits such as excessive alcoholic consumption, drug use, and smoking, only serve to amplify stress symptoms, regardless of how comforting some individuals might find these behaviors in times of stress.

5.    Getting enough sleep is crucial in letting your body recharge, refresh, and recuperate.  The average adult requires six to eight hours of restful sleep each night.  As little as three days of sleep deprivation has been shown to significantly compromise productivity, create problems in relationships, and contribute to numerous health problems.  Restful sleep keeps your body strong and is essential for helping cope with stressful situations.

6.    Find a good network of friends you can trust and rely on.  Talking to others in times of stress can be very comforting and therapeutic.

For additional information on diet, exercise, managing stress, and improving your health, visit www.nhwc.ca.  From all of us at the New Hamburg Wellness Centre, Season’s Greetings!

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.